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
Saturday January 27th: Bench day 9 of 12:
Chin Ups
bodyweight - 5x5
Bench Press
20kg - 1x5
60kg - 1x5
75kg - 6x6
---
Bench & Chins.
Wednesday January 31st: Bench day 10 of 12
DB Rev Fly (face down on Bench)
3kg per arm - 2x10 in both YT positions
6kg per arm - 3x10
7kg per arm - 3x10
9kg per arm - 3x10
10kg per arm - 3x10
Split Squat (back leg on Bench)
bodyweight - 1x5 per leg
bodyweight +6kg - 1x5 per leg
bodyweight +12kg - 2x5 per leg
bodyweight +14kg - 1x5 per leg
bodyweight +18kg - 1x5 per leg
bodyweight +20kg - 1x5 per leg
20kg - 1x10
80kg - 6x5
Ab Roll Out (Barbell)
3x10
DB Curl to DB Overhead Press Combo
Calf Raise
bodyweight - 3x10
Tib Raise
Good mid morning session that lead to an epic pump just in time for lunch.
The great thing about this session was the Split Squats felt awesome! No hip pain. Let's go! Had 2 MRIs last week - one for right hip & one for lumbar spine. Had some minor disk bulge which must have been causing pain from a few weeks ago. Right hip is apparently totally fine - which is great news.
Threw in tib raises as a superset with calf raise - both 3x10.
So yeah, happy to be back training lower body and will build it up slowly.
Saturday Feb 3rd: Bench day 11 of 12
10kg per arm - 6x10
bodyweight +10kg DB per arm - 3x5 ... some of these were goblet Squats with just one 10kg. Experimenting to see how the centre of gravity differs
85kg - 6x4
Lunges
3x5 per leg
Chin Up to Ab Curl (hanging off bar)
5x5
Overhead Press (Barbell)
40kg - 5x5
Another good Bench and Split Squat session. Threw in some Chin Ups/Abs/OverHead Press/Calves/Tib Raise too.
Wed Feb 7th: Bench day 12 of 12:
6cx0 ... cannot remember weight
6x5 per leg
90kg - 6x3
Finished Bench cycle successfully with 90kg 6x3.
Sat Feb 10th: Bench day 1 of 12:
6x10 ... cannot remember weight
70kg - 6x6
First day of new Bench cycle: 70kg - 6x6.
Fri Feb 16th: Bench day 2 of 12:
75kg - 6x5
Second day of new Bench cycle: 75kg - 6x5.
Mon Feb 19th: Bench day 3 of 12:
6x5 per leg ... 0kg, 5kg, 10kg, 15kg, 20kg, 15kg... ascending per set
80kg - 6x4
Ab Wheel (Barbell)
DB Curl to DB Overhead Press
Front Squat (smith machine)
30kg - 1x10
40kg - 1x10
Third day of new Bench cycle: 80kg - 6x4.
Front Squats in the Smith Machine felt good.
Fri Feb 23rd: Bench day 4 of 12:
12kg per arm - 6x10
6x6 per leg ... 0kg, 5kg, 10kg, 15kg, 20kg, 25kg... ascending per set
85kg - 6x3
Deadlift
120kg - 3x5
Think that was it.
First time Deadlifting in a while. Felt good. 120kg 3x5.
Mon Feb 26th: Bench day 5 of 12:
6x8 per leg ... 0kg, 5kg, 10kg, 15kg, 20kg, 25kg... ascending per set
Day 5 of 12 for Bench: 75kg 6x6 superset with Split Squats 6x8.
Fri March 1st: Squat day 1
Squat
5kg - 1x5 ... warm up holding light plate in front of body to work through ROM
10kg - 1x5
15kg - 1x5
60kg - 1x5 ... actual Squat sets
70kg - 1x5
80kg - 1x5
45DBR
Kept it short and sweet. Aim was to Squat for first time in a while. Worked up to top set of 80kg x5 which gave me quad DOMS the next day, lol.
Sat Mar 2nd: Bench day 6 of 12:
14kg per arm - 6x10
Lat Pull Down Machine
3x10 - ascending sets
Low Row Machine
3x10 - sets across varying grips
First time doing a Bench only day. Nice to feel the yesterdays Quad DOMS during Bench leg drive.
Sun Mar 3rd: Deadlift
**add belt**
120kg - 3x8
Barbell Row
70kg - 3x5 ... side ish grip mid knurl
Ab Wheel
Deadlift 120kg 3x8 was the highlight. Grip taxed as haven't held that type of weight for a while. Looking forward to the next half a week of DOMS.
Tues March 5th: Squat day 2
GHR
72.5kg - 1x5
82.5kg - 1x5
Leg Ext
3x12
Leg Curl
~3x20
Trained early morning before work. Nice to be out and about at that time.
Wed Mar 6th: Bench day 7 of 12:
DB Row into Rev Fly (face down on Bench)
10kg per arm, first Row, then Rev Fly - 6x10 each
Early morning Benching 85kg 6x4. Good.
Fri March 8th: Squat day 3
75kg - 1x5
85kg - 1x5
60kg - 2x5
Seated Calf
3x10 ... both feet together
Standing Calf
3x5 ... unilateral, holding 8kg one side
Good afternoon Squat session with accessories.
Sat Mar 11th: Bench day 8 of 12:
10kg per arm - 6x10 each
80kg - 1x3
12.5kg per arm - 3x10
Pull Up
1x5 ... plus hanging from the bar for about 3x10 secs.
Bench 90kg 6x3 was the main event. Finished with some good stretching.
Sun Mar 10th: Deadlift
100kg - 3x8
60kg - 3x10 ... wide ish grip mid knurl
Deadlift 100kg 3x8 was the main aim. Enjoyed Barbell Rows 60kg 3x10 afterwards.
Tues March 12th: Squat day 4
Calf Raise (slant board)
3x5 ... single leg
Ab Leg Curl (face down, bosu ball)
77.5kg - 1x5
87.5kg - 1x5
60kg - 1x6 ... drop set
Early morning Squat up to 87.5kg x5 (adding 2.5kg) and then drop off set on 60kg 1x6 (adding a rep). Building up slowly.
Wed Mar 13th: Bench day 9 of 12:
Face Pull
3x10 ascending
Machine Row
Lat Pull Down
50kg - 1x10
80kg - 6x6
12kg per arm - 1x10
14kg per arm - 1x10
16kg per arm - 1x10
Bench 80kg 6x6 mid afternoon. Went back to work with a serious pump.
Fri March 15th: Squat day 5
90kg - 1x5
60kg - 2x6
~5x~10
~5x10
Squat up to 90kg x5 with a couple of back off sets on 60kg 2x6.
Sat Mar 16th: Bench day 9 of 12:
Face Pull (light yellow band)
3x~20
85kg - 6x5
12.5kg per arm - 1x10
15kg per arm - 1x10
17.5kg per arm - 1x10
5x10 ascending
Good pump after Benching 85kg 6x5.
Sun Mar 17th: Deadlift
90kg - 1x3
110kg - 3x6
So sore from MachineHead moshpit last night. Almost skipped gym today. Covered in bruises. Got Deadlifts done... 110kg 3x6 was tough as shins, knees, back, neck, etc were battered from the gig.
Tues March 19th: Squat day 6
Calf Raise (standing on yellow bumper for deficit)
60kg - 1x5 ... actual squat sets
92.5kg - 1x5
60kg - 3x6 ... drop set
Still sore from MachineHead moshpit. Managed to get Squats done up to top set beltless 92.5kg x5 then drop sets 60kg 3x6. Various other lower body assistance too.
Wed Mar 20th: Bench day 11 of 12:
6x10 ascending
90kg - 6x4
DB Incline Bench (half reps keeping tension on pecs by avoiding lock out)
Pull Ups (palms away)
3x5
Bench 90kg 6x4 was the main event. Various upper bodybuilding after.
How's the hip feeling?
Still on the mend. Some days better than others. Slowly feeling things out as I try to get back into the swing of things. Won't be going for a 1RM for a while!
Fri March 22th: Squat day 7
95kg - 1x5 ... fine
60kg - 1x8 ... planned to do 7 but got carried away and miscounted
Think that was it. Worked up to Squat 95kg x5 then a drop set on 60kg x8.
Right now I'm Squatting twice per week, adding 2.5kg per session. The Squat drop sets involve slowly adding reps and sets per session to the 60kg drop sets. Slow and steady rebuild.
Sat Mar 23rd: Bench day 12 of 12:
Low Row
95kg - 6x3
Neck (lying on bench)
face up - curl - 6x10
face up - rotate - 6x10
face down - curl - 6x10
face down - rotate - 6x10
Bench 95kg 6x3 handily to finish this training cycle. Happy enough.
Also happy to be managing the DB Curl to Overhead Press with 17.5kg per arm. Will attempt 20kg per arm at some stage in coming weeks/month as I put on more muscle.
Did neck for the first time in about 2 months, superset with Bench.
Mon Mar 25th: Squat day 8 & Deadlift
90kg - 1x2
97.5kg - 1x5 ... fine
60kg - 2x7 … drop sets
Squat 97.5kg x5 and Deadlift 120kg 3x8.
Beltless on Squat. Cannot remember if I used belt on Deadlift.
Sat Mar 30th: Squat day 1
Calves
60kg - 3x7 … drop sets
New Squat cycle. Worked up to a top set 70kg x5 followed by 60kg 3x8 back off sets.
