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
Sun Mar 31st: Bench day 1 of 12:
Barbell Row
40kg - 3x10 wide grip
---
Bench Press
20kg - 1x10
60kg - 1x5
75kg - 6x6
Neck (lying on bench)
face up - curl - 3x10
face up - rotate - 3x10
face down - curl - 3x10
face down - rotate - 3x10
DB Curl to DB Overhead Press
4kg per arm - 3x10
First day of new Bench cycle: 75kg 6x6. Kept the assistance light: Barbell Row, Neck, Biceps & Shoulders.
Tues Apr 2nd: Squat day 2
GHR
3x10
Calves
Ab Leg Curl (face down, bosu ball)
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
80kg - 1x5
60kg - 1x8 … drop set
Leg Curl
3x~10
Leg Press
Squat up to 80kg x5 then drop set 60kg x8. Various lower assistance including Leg Press for the first time in a while.
Wed Apr 3rd: Bench day 2 of 12:
50kg - 6x10 medium grip
80kg - 6x5
10kg per arm - 1x10
12.5kg per arm - 1x10
Bench 80kg 6x5 with various assistance.
Fri April 5th: Squat day 3
90kg - 1x5 ... fine
60kg - 2x8
Leg Ext
~3x20
45DBR
Squat top set 90kg x5 then 60kg 2x8 dropsets.
Sat Apr 6th: Bench day 3 of 12:
Barbell Row (Football Bar - assuming bar is 25kg)
45kg - 6x10
85kg - 6x4
Bench 85kg 6x4 in 13 mins superset with Football Bar Barbell Rows 45kg 6x10. Pump.
Sunday April 7th: Deadlift
Deadlift
70kg - 1x5
100kg - 3x5
Unilateral Machine Pulldown
15kg per arm - 1x10
Overhead Press
40kg - 3x10
Incline Bench
40kg - 3x5
Deadlift 100kg 3x5 with various assistance for upper and back.
Tues April 9th: Squat day 4
80kg - 1x3
90kg - 1x2
100kg - 1x2 … supposed to be 5 reps. Stopped after a pop in right SI joint area.
4x10
Squat up to 100kg x2. Supposed to be 5 but stopped when right SI joint popped. Taking ibuprofen the past couple of days to calm it down. The weight (100kg x2) itself was quite easy.
Wed Apr 10th: Bench day 4 of 12:
DB Rev Fly
12.5kg per arm - 6x10
90kg - 6x3 … handy
12.5kg per arm - 3x10
Bench 90kg 6x3. Various upper body assistance.
Saturday Apr 13th: Bench day 5 of 12:
80kg - 6x6 … good
Split Squat (back foot on bench)
bodyweight - 8x5 per leg
10kg per arm - 3x10
15kg per arm - 3x10
Lat Pulldown (unilateral machine)
3x10 ascending sets
Main event was benching 80kg 6x6. Took time off Squats and did Split Squat instead to leg lower right SI joint calm down a bit more. Feeling mostly better now.
Mon April 15th: Squat day 5
Front Squat
20kg - 1x5
30kg - 1x5
40kg - 1x5
50kg - 1x5
90kg - 1x5
100kg - 1x5 … fine
3x12
Squat 100kg x5 which was good considering a week ago I popped something around right SI joint doing the same weight on rep two and couldn't move for many days afterwards.
Wed Apr 17th: Bench day 6 of 12:
50kg - 6x8
85kg - 6x5 … good
--- Neck (lying on bench)
Bench 85kg 6x5 superset with Barbell Row 50kg 6x8. Other upper bodybuilding too: curls, shoulders & neck.
Saturday April 20th: Bench day 7 of 12.
90kg - 6x4 … fine
Split Squat
bodyweight + 0kg - 1x5 per leg
bodyweight + 2.5kg - 1x5 per leg
bodyweight + 5kg - 1x5 per leg
bodyweight + 7.5kg - 1x5 per leg
bodyweight + 10kg - 1x5 per leg
bodyweight + 12.5kg - 1x5 per leg
bodyweight + 15kg - 1x5 per leg
DB Overhead Press
20kg per arm - 3x10
DB Curl
3kg per arm - 1x10 .. on curl bench incline for the first three sets listed here and below
5kg per arm - 1x10
7kg per arm - 1x10
10kg per arm - 1x10 … standing normally
Main event was Bench 90kg 6x4 which was ok.
Mon April 22nd: Squat day 6
82.5kg - 1x5
92.5kg - 1x5
102.5kg - 1x5 … fine
60kg - 3x9 … drop sets
Squats up to 102.5kg x5. Felt strong. Had a decent lunch and was powered up in the preceding hours.
Thursday April 25th: Bench day 8 of 12.
95kg - 6x3 … ok
60kg - 6x5
12kg per arm - 3x10
Bench 95kg 6x3 superset with Barbell Row 60kg 6x5.
Saturday April 27th: Bench day 9 of 12.
Ab Wheel
85kg - 6x5 … fine
6kg per arm - 3x10
Bench 85kg 6x6 with various other things.
Mon April 29th: Squat day 7
Calves (standing, off 20kg bumper)
85kg - 1x5
95kg - 1x5
115kg - 1x5 … fine
60kg - 1x10 … drop sets
Squat up to 105kg 1x5 with 60kg 1x10 drop set.
Wednesday May 1st: Bench day 10 of 12.
90kg - 6x5 … messed up and did 3x3 before changing to 3x5 for sets 4,5 and 6.
55kg - 6x5
.. and some light yellow band curls, extensions and rotations
Incline Barbell Press
40kg - 1x10
50kg - 1x10
Bench 90kg 6x5 (actually 3x3 then 3x5) superset with Barbell Row 55kg 6x5. Messed up Bench reps by not concentrating on numbers I should have been doing.
Saturday May 4th: Bench day 11 of 12.
95kg - 6x4 … in 69 mins. Taking my time
bodyweight + 0kg - 7x5 per leg
3x12 - ascending sets
Thurs May 9th: Squat day 8
77.5kg - 1x5
87.5kg - 1x5
97.5kg - 1x5
107.5kg - 1x5 … fine
60kg - 2x10 … drop sets
Squats felt quite good. Worked up to 107.5kg x5 with 2x10 dropsets on 60kg.
Wednesday May 8th: Bench day 12 of 12.
90kg - 1x1
100kg - 6x3 … in just under 30 mins
Machine Pull Down (unilateral)
+20kg per arm - 3x10
Machine Row (unilateral)
Bench 100kg 6x3. Nice to bench 100kg, as always. First repping 100kg in over 14 months since hip injury.
Monday May 13th: Squat deload
Calves (standing, off foot of weight stack)
Safety Squat Bar (SSB) … assuming bar is 32kg
32kg - 1x10
42kg - 1x10
52kg - 1x10
110kg - 3x5
Enjoyed Deadlifting for the first time in a while with 110kg 3x5 after Safety Squat Bar ascending sets of 10.
Thursday May 17th: Bench day 1 of 12.
Pull Up
3x5
One Arm Row (light yellow band)
3x10 per side
20kg - 1x6
78kg - 6x6
Face Pull (light yellow band)
6x10 … these really hit the lats well when done full ROM and slow/controlled.
6kg per arm - 3x10 … just light in early days of new bench cycle
Got the above done in about 30 mins. Was gonna do a longer Bench deload… but just jumped straight back on the horse and came out of gym with a sinister pump.
Saturday May 18th: Bench day 2 of 12… plus some Squat and Deadlift.
Ab Twist
Safety Squat Bar (SSB) … In Squat shoes with heels. Bar is 32kg
62kg - 1x10
12kg per arm - 1x10
13kg per arm - 1x10
14kg per arm - 1x10
16kg per arm - 1x10
18kg per arm - 1x10
20kg per arm - 1x10
82kg - 6x5 … fine, in 40 mins, taking my time.
120kg - 3x5
70kg - 3x5
Did the big 3… well SSB instead of Squats. Will be sore tomorrow.
Thurs May 21st: Squat
Safety Squat Bar (SSB)
27kg - 1x5
37kg - 1x5
47kg - 1x5
57kg - 1x5
67kg - 1x5
100kg - 1x5
110kg - 1x5 … fine
Squat 110kg x5 beltless, then various lower assistance. Some good moderate DOMS as I type this the next day.
Wednesday May 22nd: Bench day 3 of 12.
bodyweight - 7x5 per leg
One Arm Row
20kg per arm - 1x5
22kg per arm - 1x5
24kg per arm - 1x5
26kg per arm - 1x5
28kg per arm - 1x5
30kg per arm - 1x5
75kg - 1x3
87kg - 6x4 … done in 23 mins
Mid afternoon Bench 87kg 6x4. Handy enough. Superset with Split Squats and One Arm DB Row. Good.
Tuesday May 28th: Bench day 4 of 12.
SSB (assuming bar = 20kg)
20kg - 1x3
30kg - 1x3
40kg - 1x3
60kg - 1x3
70kg - 1x3
32kg per arm - 1x5
34kg per arm - 1x5
82.5kg - 6x6 … done in <30 mins
8kg per arm - 1x10
Early morning training. Combined Squat (deload) and Bench.
Saturday June 1st: Bench day 5 of 12
87.5kg - 6x5
bodyweight - 6x5
36kg per arm - 1x5
38kg per arm - 1x5
40kg per arm - 1x5
Trained mid afternoon. Rainy day. Did a lot of walking beforehand that morning so was a bit tired.
Monday June 3th: Squat
3x15
Ab Wheel (Barbell)
20kg - 1x5 … bodybuilder crossed arms grip
40kg - 1x5 … hook grip
60kg - 2x10
Some Monday evening Squats. Bring back into them after a bit of a deload.
Tuesday June 4th Bench day 7 of 12
92.5kg - 6x4
Did other upper stuff too - but it was a week ago so cannot really remember.
Saturday June 7th: Bench day 8 of 12
97.5kg - 6x3
bodyweight - 3x5
100kg - 3x10
60kg - 3x10
Upperbody day.
