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 15th: Deadlift & Bench
Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
140kg - 1x1
160kg - 1x1 ... top single. Double overhand. Fine
120kg - 2x5 ... double overhand. Fine.
---
Pec Stretch
~3x10 secs per side
Band Row (medium red)
~3x10 per arm
Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
91kg - 1x1 ... top single. Easy
80kg - 2x5 ... Fine
DB Curl (armblaster)
12kg per arm - 3x10
Band Pull Apart (armblaster)
3x20
Deadlift 160kg single and Bench 91kg single. Drop sets on 120kg 2x5 and 80kg 2x5 respectively.
Saturday December 17th: Squat Day 6 of ? & Overhead Press Day 11 of 12
Calve Raise (standing, heels hanging off step)
bodyweight - 3x10
45DBR
3x10
Squat (pinky on rings)
80kg - 1x1
100kg - 1x1
120kg - 1x1
131kg - 2x1 ... fine, bit of a strain with the blood pressure in neck/cheeks. Two singles. Racked each time between singles
52kg - 2x10 ... fine
Ab Wheel
3x~10 secs per side
Pull Down Row & Face Pull External Rotation (unilateral, light yellow)
3x10 per arm - both exercises
Overhead Press
48kg - 6x4 ... easy
Squat 131kg for two singles. Joints feeling a bit battered so may be a good idea to deload soon.
Overhead Press 48kg - 6x4.
Sunday December 18th: Deadlift & Bench
145kg - 1x1 ... double overhand PR?
165kg - 1x1 ... top single. Mixed grip.
122kg - 2x5 ... double overhand. Fine.
Band Face Pull Ext Rotation (light yellow)
95kg - 1x1 ... top single. Easy
82kg - 2x5 ... Fine
6kg per arm - 3x10
Feeling knackered. Deadlift single 165kg and Bench single 95kg single.
Tuesday December 20th: Squat Day 7 of ? & Overhead Press Day 12 of 12
GHR
**add belt & wrist wraps**
136kg - 2x1 ... fine. Two singles. Racked each time between singles
54kg - 2x10 ... fine
Face Pull External Rotation (unilateral, light yellow)
53kg - 6x3 ... easy
Squat 136kg for a couple of singles. Bought felt fine. Drop-sets on 54kg 2x10.
Overhead Press cycle concluded successfully with 53kg 6x3. A bit light headed after the Squatting with the weight overhead.
Thursday December 22nd: Deadlift & Bench
150kg - 1x1 ... double overhand PR?
170kg - 1x1 ... top single. Mixed grip.
124kg - 2x5 ... double overhand. Fine.
90kg - 1x1
99kg - 1x1 ... top single. Easy
84kg - 2x5 ... Fine
Deadlift 170kg top single.
Bench 99kg top single.
Saturday December 24th: Squat Day 8 of ? & Overhead Press Day 1 of 12
100kg - 1x2
130kg - 1x1
140kg - 1x1 ... fine.
56kg - 2x10 ... fine
33kg - 6x6 ... easy
Squat single on 140kg with back-offs on 56kg 2x10.
Started new Overhead Press cycle with an easy 33kg 6x6.
Sunday December 25th: Bench
Band Pull Down (narrow grip, incline, light yellow)
3x10 per arm - unilateral
93kg - 1x1
103kg - 1x1 ... top single. Easy
86kg - 2x5 ... Fine
DB Curl (arm blaster, slingshot)
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
Pull Apart (slingshot)
Bench 103kg top single to end cycle successfully.
Monday December 26th: Deadlift
151kg - 1x0 ... fail. Couldn't hold onto it double overhand. Got to just above knees and grip gave out
175kg - 1x1 ... top single. Mixed grip. Fine
126kg - 2x5 ... double overhand. Fine.
Deadlift 175kg top single mixed grip. Failed last single double overhand on 151kg as couldn't hold onto it. Didn't bother retaking with mixed grip as got it to just over knees and thus achieved the warm up required for the 175kg single afterwards.
Finished off my changing car tire, filling up water fluid and checking both cabin and engine air filters.
So, finished that four week cycle 28kg up on last cycle which took me into last competition. Still not going 100% pedal to the metal - building up nice and slowly.
For the record the increase in peak lifts between the recent training cycles are as follows:
Thursday December 29th: Squat Day 1 of ? & Overhead Press Day 2 of 12
+5kg plate - 3x10 ... just to parallel
Rotational Abs (Standing, Barbell, Landmine)
85kg - 2x1
58kg - 2x10 ... fine
Belt Squat (heavy green hand, looped under rack fasters, leaning back into Spud Belt tension)
38kg - 6x5 ... easy. Done in 11 mins.
One Arm Row (Standing, Barbell, Landmine)
3x5
One Press (Standing, Barbell, Landmine)
First time squatting in heels for ages. Mixing things up in early days of new cycle for different leg stimulus.
Friday December 30th: Deadlift Day 1 of ? & Bench Day 1 of ?
Fatgripz Deficit Deadlift (standing on green 10kg plate)
70kg - 3x5 ... double overhand. Fine.
T-Bar Row (V-Handle, Landmine attachment, Barbell)
+5kg - ~2x10
+10kg - ~1x10
+15kg - ~1x10
+20kg - ~1x10
+30kg - ~2x10
92kg - 1x1 ... top single. Bit achy. Need longer deload
60kg - 2x5 ... Fine
DB Bench
12kg per arm - 2x10
Press Ups
2x10
DB Curl (preacher, on GHR)
Messed about. New Deadlift and Bench cycle... or maybe the deload before a new cycle.
Included T-Bar Rows with new landmine attachment and V-handle, plus some Push Ups after Bench which felt quite nice for a change.
Monday January 2nd: Squat Day 2 of ? & Overhead Press Day 3 of 12
90kg - 1x2 ... fine
60kg - 2x10 ... close stance. Nice burn in the quads. Good
SSB
53kg - 2x10
Neck Flex (light yellow band)
front rotation - 2x20
back rotation - 2x20
43kg - 6x4 ... handy. Done in 19 mins.
Leg Extension (light yellow band, various bench setups with band looped in various places)
~2x10 per leg ... flat bench
~2x20 per leg ... incline bench. Best setup
Squats and Overhead Press.
Enjoyed finding a good banded Leg Extension variation to do with leg hanging off end of incline bench as band is looped under it and secured at the front. Will ratched up the band tension in coming weeks and make those quads grow.
Also did some SSB for the sake of variety after back Squats. Good.
Tuesday January 3rd: Deadlift Day 2 of ? & Bench Day 1 of ?
75kg - 3x5 ... double overhand. Fine.
Pull Down Row (unilateral, medium red)
3x10 per arm
External Rotation Face Pull (unilateral, light yellow band)
80kg - 6x6
Started a new Bench cycle with 80kg 6x6.
Deadlift with fat gripz from a deficit to work the grip and long ROM with light weights.
Friday January 6th: Squat Day 3 of ? & Overhead Press Day 4 of 12
95kg - 1x2 ... fine
62kg - 2x10 ... close stance. Nice burn in the quads. Good
Band Rev Fly (unilateral, two light yellow bands)
48kg - 6x3 ... fine. Done in 20 mins.
Squat up to a double on 95kg with back offs on 62kg 2x10.
Overhead Press 48kg 6x3.
Sunday January 8th: Deadlift Day 3 of ? & Bench Day 2 of ?
80kg - 3x5 ... double overhand. Fine.
85kg - 6x5
Deadlift and Bench.
Monday January 9th: Squat Day 4 of ? & Overhead Press Day 5 of 12
100kg - 1x2 ... fine
64kg - 2x10
Face Pull / External Rotation (unilateral, two light yellow bands)
36kg - 6x6 ... easy. Done in 14 mins.
Squat and Overhead Press.
Tuesday January 10th: Deadlift Day 5 of ? & Bench Day 3 of ?
85kg - 1x5 ... double overhand. 1 rep at a time, then reset as too heavy to hold onto with Fat Gripz.
85kg - 2x5 ... double overhand. Fatgripz removed i.e. normal deadlift
90kg - 6x4
Reached the limit of what I could Fatgripz Deficit Deadlift. 85kg was slipping out of paws after first set, so went back to standard deadlift grip (i.e. no Fatgripz) for 2nd and 3rd sets.
Bench 90kg 6x4. Getting used to Bench volume again.
Friday January 13th: Squat Day 5 of ? & Overhead Press Day 6 of 12
105kg - 1x2 ... fine
66kg - 2x10
41kg - 6x5 ... easy. Done in ~19 mins.
Some handy Squats and Overhead Press.
Saturday January 14th: Deadlift Day 6 of ? & Bench Day 4 of 12
Deadlift (standing on green 10kg plate)
90kg - 3x5 ... double overhand. Fine
95kg - 6x3 ... fine
Bench up to 95kg 6x3. Heaviest triples for a good while.
Monday January 16th: Squat Day 6 of ? & Overhead Press Day 7 of 12
90kg - 1x3
110kg - 1x2 ... fine
68kg - 2x10
46kg - 6x4 ... fine
Squat 110kg double and OHP 46kg 6x4.
Tuesday January 17th: Deadlift Day 7 of ? & Bench Day 5 of 12
Deficit Deadlift (standing on green 10kg plate)
95kg - 3x5 ... double overhand. Fine
83kg - 6x6 ... volume
Trained late night to squeeze in the above. Deficit Deadlift 95kg 3x5 plus Bench 83kg 6x6.
Friday January 20th: Squat Day 7 of ? & Overhead Press Day 8 of 12
100kg - 1x3
115kg - 1x2 ... fine
70kg - 2x10
51kg - 6x3 ... fine
Squat up to 115kg double with back offs on 70kg 2x10.
Overhead Press 51kg 6x3.
Saturday January 21st: Deadlift Day 8 of ? & Bench Day 6 of 12
100kg - 3x5 ... double overhand. Fine
Band Row (unilateral, moderate heavy blue band)
88kg - 6x5 ... volume
Deficit Deadlift 100kg 3x5 followed by Bench 88kg 6x5.
Enjoying the Bench volume again.
Monday January 23rd: Squat Day 8 of ? & Overhead Press Day 9 of 12
120kg - 1x2 ... fine
72kg - 2x10
39kg - 6x6 ... fine
Squat 120kg double with back-offs on 72kg 2x10.
Overhead Press 39kg 6x6.
Felt good.
Thursday January 26th: Deadlift Day 9 of ? & Bench Day 7 of 12
105kg - 3x5 ... double overhand. Fine
83kg - 1x1
93kg - 6x4 ... fine
Bench 93kg 6x4 after Deficit Deadlift 105kg 3x5. Both fine.
Friday January 27th: Squat Day 9 of ? & Overhead Press Day 10 of 12
bodyweight - 3x14
125kg - 1x2 ... fine
74kg - 2x10
44kg - 6x5 ... fine
Squat a double on 125kg followed by 74kg 2x10 back off sets.
Overhead Press 44kg 6x5.
Everything felt good.
Sunday January 29th: Deadlift Day 10 of ? & Bench Day 8 of 12
110kg - 3x5 ... double overhand. Fine
Band Ext Rotation / Face Pull (unilateral, light yellow band)
3x20 per arm
98kg - 6x3 ... fine
DB Curl
Bench 98kg 6x3 easily enough. Superset with Deficit Deadlift 110kg 3x5 and Band External Rotation / Face Pulls.
Finished off with some curls.
Monday January 30th: Squat Day 10 of ? & Overhead Press Day 11 of 12
bodyweight - 3x16
130kg - 1x2 ... fine
76kg - 2x10
49kg - 6x4 ... fine
Squat 130kg x2 and then Overhead Press 49kg 6x4. Both fine. Squat building up now. Maybe will look to finish it off with one more double around 135kg on the next day which will also be the last Overhead Press day of this cycle. Then, build up over a new cycle for Feb/March ahead of competition end of March.
Wednesday February 1st: Deadlift Day 1 of ? & Bench Day 9 of 12
140kg - 1x2 ... double overhand. Fine
100kg - 2x5 ... back off sets
85kg - 6x6 ... easy
Pull Ups
bodyweight - 3x5 .... alternating grips from set to set .... palms away, palms together, palm in.
Neck (lying on bench)
face up - curl - 3x10
face up - rotation - 3x10
4kg per arm - 1x30
12kg per arm - 1x10
Bench 85kg 6x6 in the final couple of weeks of this Bench cycle: day 9 of 12.
Deadlift up to a double on 140kg then back offs on 100kg 2x5.
Some pulls ups too with various grips.
Saturday February 4th: Squat Day 1 of ? & Overhead Press Day 12 of 12
bodyweight - 3x18
78kg - 2x10
54kg - 6x3 ... fine
New Squat cycle. Need to back off to build up. Worked up to a triple on 100kg and then 78kg 2x10. Fine.
Finished 4th six week OHP cycle back to back (i.e. 6 months straight of OHP). This cycle peaked easily on 54kg 6x3.
