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
Sunday July 2nd: Bench day 11 of 12
45DBR
3x20
Calf Raise
---
Squat
20kg - 1x5
30kg - 1x5
Ab Wheel
3x5
Glute Stretch
~15 seconds per side x5 superset with Squat and Bulgarians
Bench Press
60kg - 1x5
90kg - 6x4
Band Row
~6x10
Left hip still sore - aggravated even Squatting 30kg 3x5. Going for MRI to figure out what I did for it. Three months is long enough - should have healed up by now.
Bench 90kg 6x4 was ok.
Wednesday July 5th: Bench day 12 of 12
3x10
Neck (lying on Bench)
4 positions (2 up, 2 down) - 3x10 each
80kg - 1x3
95kg - 3x3
DB Bench (feet up)
22kg per arm - 3x10
DB Curl
6kg per arm - 3x10
Bench 95kg - 3x3. Fine. Followed up with some 3x10 DBs on 22kg per arm.
Saturday July 8th:
Leg Curl
Leg Extension
Think I did the above on that day ^^.
Sunday July 9th: Bench day 1 of 12
Bench
75kg 6x6
...plus various assistance. New Bench cycle.
Thursday July 13th: Lower Body
Leg Ext
Seated Ab Crunch Machine
GHR
Still avoiding Squats and Deads to let hip inflammation settle.
Friday July 14th: Bench day 2 of 12
Band Rows/Face Pulls
3x10 both exercises superset
Single Arm Band Pull Downs (slight angle, a few steps back from pull up bar)
3x10 per side
Chin Up
80kg - 6x5
Barbell Curl
20kg - 3x10
DB Overhead Press
22kg per arm - 3x3 .. for the sake of some low volume shoulder work
Bench 80kg 6x5 with various upper assistance.
Saturday July 15th: Lower Body
Some quick pump stuff for legs.
Sunday July 16th: Bench day 3 of 12
85kg - 6x4
Bench.
Wednesday July 19th: Bench day 4 of 12
Machine Row
90kg - 3x3
14kg per arm - 1x10
18kg per arm - 1x10
Waiting for left hip injection to take effect. Got it last Monday. Will take 5 or 6 days to have full effect and bring down inflamation and then hopefully back to some Squats and Deadlift. Thus today was Bench with some leg extension. Did some other stuff too - cannot remember specifically as writing this a few days later.
Saturday July 22nd: Bench Day 5 of 12
Band Pull Apart
various - 3x10
40kg - 3x5
6x10
80kg - 6x6
First time Squatting for a while. Back to it softly softly with 40kg 3x5.
Left hip felt ok during it - and no particular pain afterwards - so the injection must have brought down the inflammation in the joint somewhat which is good. Still a bit of a dull ache in left glute for the days around this. Also still a bit of pain when going up stairs with left foot. Hopefully all will settle down soon enough.
Signed up for States which is in Oct so aiming for that in the 3 Lift 83kg division. Have my qualifying total from late last year. Its a long competition year as the local Oz federation aligns with the revised IPF calendar. I'm planning to compete in states, get the qualifying total for nationals, etc and then see how things shape up thereafter.
Monday July 24th: Lower body & OHP
45kg - 3x5
Barbell Press (standing)
Deadlift
80kg 3x5
Squat 45kg 3x5 and Deadlift 80kg 3x5. Left hip holding up ok. Taking it gingerly as I break back into these movements. Still a bit of a dull ache in left mid glute, but overall the injection seems to have had a positive effect now a week later.
Some Overhead Press 30kg 3x5 too.
Wednesday July 26th: Bench Day 6 of 12
50kg - 3x5
60k - 1x5
85kg - 6x5
Squat 50kg 3x5 & Bench 85kg 6x5.
Friday July 28th: Bench Day 7 of 12
55kg - 3x5
Squat 55kg 3x5 and Bench 90kg 6x4.
90kg - 3x5
Deadlift 90kg 3x5, Chin Ups and Bench 90kg 6x4.
Saturday August 5th: Bench day 8 of 12
95kg 3x3
Band Pull Down (red)
DB Press
Sick with cold/flu the past week. First time training for a while. Bench 95kg 3x3.
Sunday August 6th: Lowerbody
65kg - 3x5
100kg 3x5
Squat 65kg 100kg 3x5 and Deadlift 100kg 3x5. Good to do these after so long.
Cycling about 5km each morning for the past 1.5 weeks (apart from days where I was dying sick). Nice to get the heart pumping with some outdoor cardio.
Tuesday August 8th: Bench day 9 of 12
85kg 6x4
Band Pull Apart (red)
4x10
Bench 85kg 6x4.
Wednesday August 9th: Lowerbody
50kg - 1x5
70kg - 3x5
60kg - 3x5
Squat 70kg 3x5 and Deadlift 60kg 3x5.
Saturday August 12th: Bench day 10 of 12
Barbell Row
40kg - 4x10
90kg - 4x5
Pull Down Band Row
4x20 per arm
20kg - 1x10
25kg - 1x10
27kg - 1x10
Bench 90kg 4x5.
Sunday August 13th: Lower body
75kg - 3x5
70kg - 1x5
110kg - 3x5
Squat 75kg 3x5 and Deadlift 110kg 3x5.
Tuesday August 15th: Bench day 11 of 12
4x10 per arm - normal row
4x10 per arm - crossed row
95kg - 3x4
bodyweight - 3x6
8kg per arm - 3x12
Neck (red band, standing)
forward - 2x20
back - 2x20
8kg per arm - 3x10
DB Shrug
Bench 95kg 3x4.
Saturday August 19th: Lower body
80kg - 3x5
Squat 80kg - 3x5.
Sunday August 20th: Bench day 12 of 12
Single Arm Band Row (medium red)
3x10 per arm
90kg - 1x1
100kg - 3x3 ... alright
face up - both exercises - 1x20
face down - both exercises - 1x20
Bench 100kg 3x3.
Tuesday August 22nd: Lower body
85kg - 3x5
Squat 85kg - 3x5.
Wednesday August 23rd: Deadlift
110kg - 1x3
**add belt**
130kg - 3x5 ... fine
Cycled 4.2km afterwards. Have been doing about 3-5km cycling outdoors post lifting for the past number of weeks as the weather improves. Good to get the heart pumping and some rosy cheeks.
Saturday August 26th: Squat
Squat 90kg 3x5. Deadlift 60kg 3x5.
Sunday August 27th: Bench day 1 of 12
X Band Row (medium red)
3x10 per arm ... crossed
3x10 per arm ... uncrossed
78kg - 6x6 ... practicing new setup - wedging into bench without having feet up on bench
Neck (standing, band)
back - 2x40 ... fist heavy black, then medium red back
front - 2x40 ... fist heavy black, then medium red back
First day of bench cycle on 7 week run into competition.
Tuesday August 29th: Squat
95kg - 3x5
Squat 95kg 3x5 and Deadlift 60kg 3x5
Saturday September 2nd: Bench day 2 of 12
83kg - 6x5 ... ok
back - 2x40 ... first light yellow, then medium red
front - 2x40 ... first light yellow, then medium red
Bench 83kg 6x5.
Sunday September 3rd: Squat
30kg - 1x5 against light yellow bands
40kg - 1x5 against light yellow & red bands
50kg - 1x5 against light yellow & red bands
60kg - 1x5 against light yellow & red bands
70kg - 1x5 against light yellow & red bands
80kg - 1x5 against light yellow & red bands
90kg - 1x5 against light yellow & red bands
100kg - 1x5 against light yellow & red bands
Messed about with Squat against bands. Was going to deload .. but kept adding 10kg and ended up with 100kg x5 against both yellow and red bands.
