Age: 25 Weight: 75kg Height: 5' 7''
Aims:
1) Lower body fat to approx 10% 2) Bench press own weight i.e. 75kg 3) Get in shape for the summer and this years triathlons i.e. run 5km consistently in 23 minutes. I did so recently but cannot keep it up regularly at the moment. 4) Squat some decent weights - never really tried this exercise much before 5) Deadlift some decent weights - never really tried this exercise much before
Past Fitness:
Used to cycle to work in France: 31km in 51 minutes 2 seconds
Have been a general gym goer. Never really followed a program. Went from a stick insect 19 year old to fairly well developed 25 upper body over that time. Now I'm hoping to put the whole lot together with some serious cardio for the triathlons.
List of events: (added on June 14th 2011 to keep track of the stuff I've done in this log over the years, and act as an index / table of contents)
Random:
London to Brighton Bike Race: 113km on June 18th 2007
JPMorgan Corporate Chase in Battersea Park: Run 5.6km (26:05)
London Triathlon (Olympic Distance) 3h 03m 57s
Blenheim Triathlon (Sprint Distance) - June 9th 2008
London Triathlon (Olympic Distance) - August 13th 2008
Gladiators Contendor Try Out
Measurement Chart
Revelation 1: The wisdom of kevpants
531 start
London Tri 2009 Sprint
Crossfit Ireland Invitational (Dublin) - Sept 2009
Bodyweight 80kg
Weight gain summary
531 end & 6 cycle summary
Joined Powerlifting Club
Powerlifting Competition #1 - Melbourne Feb 2010 - 115/85/152.5 --> 352.5kg @ bodyweight 78.90kg
Powerlifting Competition #2 - Melbourne April 2010 - 125/92.5/160 --> 377.5kg @ bodyweight 79.30kg
Powerlifting Competition #3 - Melbourne June 2010 - 132.5/ - /165 --> N/A kg @ bodyweight 81.05kg
Powerlifting Competition #4 - Melbourne Sept 2010 - 135/95/170 --> 400kg @ bodyweight 80.90kg
Powerlifting Competition #5 - Melbourne Nov 2010 - 140/97.5/175 --> 412.5kg @ bodyweight 81.70kg
Powerlifting Competition #6 - Raw Nationals - Melbourne March 2011 -150/97.5/180 --> 427.5kg @ bodyweight 82.48kg
Bodyweight 90kg
Powerlifting Competition #7 - Melbourne June 2011 - 152.5/100/170 --> 422.5kg @ bodyweight 82.65kg
Powerlifting Competition #8 - Perth Oct 2011 - bench only --> 100kg @ bodyweight 83.4kg
Powerlifting Competition #9 - Perth Apr 2012 - bench only --> 95kg @ bodyweight 82.15kg
Powerlifting Ref
Powerlifting Competition #10 - Perth Nov 2012 - 150/100/155 --> 405kg @ bodyweight 82.4kg
Powerlifting Competition #11 - Perth Oct 2013 - 145/97.5/157.5 --> 400kg @ bodyweight 83kg
Powerlifting Competition #12 - Perth Apr 2014 - 155/102.5/172.5 --> 430kg @ bodyweight 82.5kg
Powerlifting Competition #13 - Perth Jul 2014 - 147.5/107.5/165 --> 420kg @ bodyweight 84.75kg
Powerlifting Competition #14 - Perth Oct 2014 - 157.5/105/175 --> 437.5kg @ bodyweight 81.3kg
Powerlifting Competition #15 - Melbourne Mar 2015 - 160/110/170 --> 440kg @ bodyweight 82.2kg
Powerlifting Competition #16 - Melbourne Jun 2015 - 152.5/110/180 --> 442.5kg @ bodyweight 82.05kg
Powerlifting Competition #17 - Melbourne Oct 2015 - 145/112.5/165 --> 422.5kg @ bodyweight 82.90kg
Bench Peak 106kg - 6x3 - July 3rd 2016
Deadlift Peak 173kg 2x3 - Aug 26th 2017
Squat Peak 150kg 1x5 - Aug 31st 2017
Bench Peak 113kg 6x3 - Sept 1st 2017
Squat Peak 170kg 1x1 - Oct 9th 2017
Deadlift Peak 200kg 1x1 and 177kg 1x3 - Oct 14th 2017
Bench Peak 125kg 1x1 - Oct 17th 2017
Squat Peak 150kg 3x3 - Sept 19th 2018
Bench Peak 117kg 3, 3, 2 and 100kg x8 - Sept 21st 2018
Deadlift Peak 175kg 1x3 - Sept 22nd 2018
Powerlifting Competition #18 - Dubai Sept 2018 - 165/120/200 --> 485kg @ bodyweight 81.70kg
Powerlifting Competition #19 - Dubai Apr 2019 - 170/122.5/207.5 --> 500kg @ bodyweight 82.30kg
Powerlifting Competition #20 - Dubai Sept 2019 - 162.5/120/200 --> 482.5kg @ bodyweight 82.95kg
Powerlifting Competition #21 - Melbourne Nov 2022 - 140/102.5/185 --> 427.5kg @ bodyweight 82.85kg
Powerlifting Competition #22 - Sydney Feb 2025 - 140/BOMB/170 —> BOMB @ bodyweight 82.85kg
Powerlifting Competition #23 - Sydney Apr 2025 - 152.5/107.5/170 —> 430kg @bodyweight 82.5kg
Thursday December 2nd: Squat day 2 of ?
Calf Raise
3x10
GHR
Overhead Press ... light stuff getting blood into right shoulder
1.5kg - 1x5
4kg - 1x5
6kg - 1x5
---
Lunge
3x5 per leg ... normal with both feet on ground
3x5 per leg ... front foot on bottom step of stairs for greater ROM. Feels great in front foot quad
Squat
60kg - 1x5
85kg - 1x3
105kg - 3x5
Good evening Squatting: 105kg 3x5.
Right shoulder improving. Can still feel it but getting less painful. Did some light overhead pressing during warm up to get blood flow going in the area.
Sunday December 5th: Deadlift day 3 of ?
45DBR
Deadlift
100kg - 1x3
120kg - 3x6 ... add belt & double overhand
Neck Flex (grey band)
Ext Rotation - ~1x20-30
Curl Rotation - ~1x20-30
Left Rotation - ~1x20-30
Right Rotation - ~1x20-30
DB Shoulder Press ... left arm only
6kg - 1x10
12kg - 1x10
18kg - 1x10
Deadlift 120kg 3x6 double overhand with belt.
DB Overhead Press still left arm only.
Neck too.
Monday December 6th: Bench day ? of ?
DB Fly (face down on Bench)
1.5kg per arm - 7x10
Bench Press
20kg - 1x10
40kg - 1x8
50kg - 1x7
60kg - 1x6
70kg - 1x10
80kg - 1x10
40kg - 1x10 ... feet up
Barbell Curl
20kg - 3x10
Neck (lying on Bench)
3x10 face up curl
3x10 face up rotation
3x10 face down ext
3x10 face down rotation
First time benching for a while. Had to get a session in to avoid going backwards. Was fine. Went a bit gingerly to feel out right shoulder.
Thursday December 9th: Squat day 3 of ?
3x5 per leg ... front foot on bottom step of stairs for greater ROM.
90kg - 1x3
110kg - 3x5
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
Neck Flex
Ext: +5kg - 3x20
Curl: +2.5kg - 3x20
Happy to fit this session in amongst a busy few days. Squat 110kg 3x5 with various assistance.
Friday December 10th: Bench Day ? of ?
20kg - 1x5
80kg - 3x5
DB Rev Fly (face down, YT)
1.5kg per arm - 1x10 ... both positions
4kg per arm - 1x10 ... both positions
6kg per arm - 3x10 ... both positions
DB Fly
1.5kg per arm - 3x10
DB Curl
6kg per arm - 3x10
Overhead Press
Getting back to Bench with 80kg 3x5. Softly, softly.
Sunday December 12th: Deadlift day 4 of ?
70kg - 1x5
110kg - 1x3
130kg - 3x6 ... Added belt & mixed grip back and forth. Fine.
Good to have some moderate weights in hand with Deadlift 130kg 3x6.
Weighed myself this morning and was lightest in a long time: 79.6kg. Need to eat up and put back on some muscle as I'm coming out of a busy few weeks/months.
Tuesday December 14th: Bench Day ? of ?
82kg - 3x5
Barbell Row
60kg - 4x5
25kg - 1x10
27kg - 1x10
Added 2kg to last session to Bench 82kg 3x5 superset with Barbell Rows. Lats / lat tie in is hanging off me from the Barbell Rows. Haven't done them for a while and body letting me know.
Thursday December 16th: Squat day 4 of ?
+0kg - 1x5 per leg ... normal with both feet on ground
+2.5kg - 1x5 per leg
+5kg - 1x5 per leg
+2.5kg - 1x5 per leg ... front foot on bottom step of stairs for greater ROM.
+7.5kg - 1x5 per leg
115kg - 3x5
Ext: +2.5kg - 1x20
Ext: +5kg - 1x20
Ext: +7.5kg - 1x20
12kg per arm - 3x10 ... one arm at a time
Squat 115kg 3x5 with various lower body assistance.
Finished off with one arm DB curls and overhead press for the upper body pump too.
Saturday December 18th: Bench Day ? of ?
84kg - 3x5 ... fine
DB Rev Fly (face down on bench)
One Arm DB Row (with Fat Gripz)
12kg per arm - 1x10
22kg per arm - 1x10
26kg - 1x10
28kg - 1x10
Had two anti-inflammatory injections in right shoulder yesterday. Caused a serious flare out and could barely move right arm yesterday/today.
Didn't stop me Benching 84kg 3x5 today though. Got to keep this crazy train on track. Was gonna swop the days and do Deadlifts today instead of Bench ... but felt it out before hand and decided that Benching wouldn't aggravate the shoulder further (as long as I arm and tuck elbows). Got through it fine.
The rest was upper assistance.
Monday December 20th: Deadlift day 5 of ?
140kg - 3x5 ... Added belt & mixed grip back and forth. Good.
Deadlift 140kg 3x5 handy enough.
Wednesday December 22nd: Bench Day ? of ?
60kg - 5x6 ... lat tie in / lats getting a hammering here again
DB External Rotation (elbow resting on knee)
2.5kg per arm - 1x10
4kg per arm - 3x10
86kg - 3x5
DB Press
Bench 86kg 3x5. Handy enough.
DB external rotation with elbow on knee to make sure the rotator cuff if still there.
Are you still doing Bjj?
No. Too many injuries in Oct & Nov. Decided early Dec to let all the niggles recover and then get back to Powerlifting.
Friday December 24th: Squat day 5 of ?
+0kg - 3x5 per leg ... normal with both feet on ground
+0kg - 1x5 per leg ... front foot on bottom step of stairs for greater ROM.
120kg - 3x5
Ext: +10kg - 1x14 ... stopped at 14 cos I heard a crack. Played it safe and called it quits instead of continuing the full set of 20. Was fine after.
Squat 120kg - 3x5. Legs shivering after the Lunges in a good way. Seems to really hit the quads in a way that Squats don't normally do.
Sunday December 26th: Bench Day ? of ?
Chin Up (parallel grip)
bodyweight - 3x5 ... right shoulder felt fine. Taking it easy to feel it out
DB External Rotation (elbow resting on bench, whilst sitting on floor)
1.5kg per arm - 2x10
88kg - 3x5
Barbell Curl (arm blaster, belt for 2nd & 3rd sets)
29kg - 1x10
Bench 88kg 3x5 with various upper assistance.
Added in Chin Ups for the first time in a while. Took it easy as feeling out right shoulder. Got through it all fine.
Wednesday December 29th: Deadlift day 6 of ?
130kg - 1x2 ... added belt & double overhand
150kg - 3x5 ... mixed grip back and forth. Fine.
DB Shoulder Press (one arm at a time)
16kg per arm - 1x10
Ab Wheel
3x7
Neck (head harness, light grey band)
Ext rotation - 1x~30
Curl rotation - 1x~30
Ext nodding - 1x~30
Curl nodding - 1x~30
Quite happy how Deadlift 150kg 3x5 felt handy enough.
Thursday December 30th: Bench Day ? of ?
External Rotation
light black band - 2x10 ... standing, band anchored on rack
4kg per arm - 3x10 ... DB, elbow resting on knee
60kg - 4x6
90kg - 3x5 ... fine
14kg per arm - 1x10
Bench 90kg 3x5 easy enough.
Weighed myself the morning of the above and was 78.8 or 78.9kg. Lightest I've been in a decade at least. Either the scales or myself are broken. Trying to figure out which.
Saturday January 1st: Squat day 1 of ?
+0kg - 3x5 per leg ... front foot on bottom step of stairs for greater ROM.
80kg - 1x3
100kg - 3x8
Ext: +10kg - 1x20
Superset all the first batch of exercises (calf raise, GHR, Squats, Lunges, Ab Wheel).
Squat 100kg 3x8 and had some intense DOMS for the two days afterwards until I'm typing this.
Neck is feeling good from all the neck training.
Body is feeling even better from the lack of BJJ.
Still managed to tweak lower right / QL on one of the Squat warm ups. Didn't prevent me finishing the workout... just a bit inflamed/sore for the next two days. Such is the training life.
Monday January 3rd: Bench Day 1 of ?
DB External Rotation (elbow resting on weight tree, whilst standing)
+0kg - 1x6
+2.5kg - 1x6
+5kg - 1x6
80kg - 3x8 ... handy pump
30kg - 1x10
Bench 80kg 3x8 superset with weighted chin ups. Various upper body assistance.
Wednesday January 5th: Deadlift day 1 of ?
+0kg - 1x10
+5kg - 1x10
+10kg - 1x10
100kg - 3x8 ... beltless & double overhand
18kg per arm - 1x10
3x9
Deadlift 100kg 3x8 to start new cycle. Beltless & double overhand.
Added weight on sets 2 & 3 of the 45DBR warm ups. Fine.
The combination of neck rotation and nodding movements was good.
Friday January 7th: Bench Day 2 of ?
60kg - 3x6
83kg - 3x8 ... fine
8kg per arm - 1x10
10kg per arm - 1x10
DB Press (standing)
Bench 83kg 3x8. Fine.
Knackered coming into this so happy to rep it out and get done with the upper assistance.
Sunday January 9th: Squat day 2 of ?
**add belt & wrist wraps**
110kg - 3x6
Squat 110kg - 3x6.
Didn't bother with lunges today.
I should probably get back to Squatting more often than once every 8 days.
Tuesday January 11th: Bench Day 3 of ?
+10kg - 1x6
88kg - 3x8 ... nice pump
30kg - 3x10
Bench 88kg 3x8 felt good.
Almost got mid back cramps from the tension. Nice. One of those workouts where you know you did a lot of solid work just below the threshold that would break you in half.
Mid back DOMS from Benching a couple of days after typing this.
Thursday January 13th: Deadlift day 2 of ?
110kg - 3x8 ... beltless & double overhand
Right rotation - 1x~30
Left rotation - 1x~30
Deadlift 110kg 3x8 late-ish at night.
Neck feeling good the day after. Loving this neck training. Mixing it up with three dfferent batches of neck training depending if it is Squat (head harness with chains/plates added), Bench (lying on bench) or Deadlift day (standing bands connected to head hardness).
Monday January 17th: Deload
Pull Down Machine
5 sets ascending - rope attachment
3 sets ascending - lat pull down handle
20kg per arm - 1x10
Leg Press
5 sets ascending
+14kg - 1x10
Leg Ext.
3 sets ascending
Leg Curl.
Hotel gym workout.
Thursday January 20th: Deload
3x12?
Squat (heels raised on plate)
bodyweight - 1x12
+10kg - 1x12
+20kg - 1x12
Row Machine
DB Bench
14kg per arm - 3x10
20kg per arm - 3x10
24kg per arm - 3x10
May have done some other stuff. Cannot remember as I type this 5 days later.
Another hotel gym workout.
Sunday January 23rd: Squat day 1 of ?
**add belt**
100kg - 1x5, 1x6, 1x7
Belt Squat
+20kg - 1x10
+40kg - 1x10
Leg Ext
3 ascending sets
Leg Curl
Back in a real gym. So good. Lots of late night and travel so tired coming into this. Getting my gym bearings again in coming days.
Monday January 24th: Bench day 1 of ?
1kg per arm - 1x10
2kg per arm - 1x10
3kg per arm - 1x10
DB Ext.Rotation
light DB (?) per arm - 3x10
80kg - 3x8 ... nice pump
60kg - 3x5 ... football bar. Very shakey. First time ever using this
3x10 - empty EZ Curl
DB Curl ... dropsets
15kg per arm - 1x5
12.5kg per arm - 1x5
10kg per arm - 1x5
7kg per arm - 1x5
6kg per arm - 1x5
5kg per arm - 1x5
DB Overhead Press (standing)
5kg per arm - 1x10
7kg per arm - 1x10
First time Benching the day after Squats for a month or two. Going to get back onto a more serious schedule now with real life outside gym starts settling down.
Did approx. 30k steps both yesterday (on Squat day) and today (on Bench day). Drank a 1 litre of full fat milk during each.
Wednesday Jan 26th: Squat day 2 of ?
Reverse Hyper
0kg - 1x20
+20kg - 1x10 ... felt nice in lower back after these sets
bodyweight - 3x10
110kg - 1x3, 1x4, 1x5
+15kg - 1x10
Leg Press (unilateral)
+0kg per leg - 1x20
+20kg per leg - 1x20
+40kg per leg - 1x20
Leg Extension Machine (lying face down)
50kg - 3x10
First time doing Reverse Hyper in about a decade. Nice erector pump out of it.
Some moderate Squats and then some good leg pressing after.
Enjoyed the 45DBR with added weight as a superset with Squats and Abs.
Good session.
Thursday January 27th: Bench day 2 of ? & Deadlift day 1 of ?
1.25kg per arm - 3x10 in both V & T positions
2.5kg - 3x10
82.5kg - 1x8, 1x8f, 2x4 ... failed on last rep of second set so broke third set of 8 into two of 4.
Incline Bench
40kg - 1x10
Unilateral Row Machine
25kg per arm - 1x10
30kg per arm - 1x10
22.5kg - 1x10
Pec Fly (2 cable stacks)
4.5kg per arm - 1x10
6.5kg per arm - 1x10
Managed to pin myself Benching 82.5kg. Failed final rep of second set planned 3x8. Just ran out of steam with the high reps at end. Not really a strength issue - just totally knackered from not sleeping much the past week - maybe 3-4 hours per night. Was also sidetracked as had just told some dude close by to stop blaring techno at ear splitting iphone speaker levels. Also forgot to put on elbow sleeves. Anyway that is all my excuses.
Rolled bar down onto hips and sat up to right nonchantly. Stripped off everything but 60kg then barbell rowed it back onto rack. After this was all done some guy who had been watching walked over and asked if I was alright. Lol - maybe he could have come running 1 min earlier instead of watching with popcorn until the coast was clear.
Rest was pump stuff - with exception of Deadlifts which I brought forward a day to avoid having to go back and do them the next day.
Good workout. Need to sleep and eat more though. First proper week of training for first time in a while. Enjoying the variety of assistance via machines and other non barbell stuff.
Back was nicely DOMS'd from the reverse hyper the day beforehand - mainly lats and erectors.
