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
Friday Feb 21st: Bench deload
Cable Pulley Horizontal Row (unilateral) 5x10 ascending
Cable Pulley Vertical Row (unilateral) 5x10 ascending
Tricep Pushdown (rope, metal T) 5x10 ascending
Incline Bench 20kg - 1x10 25kg - 1x10 30kg - 1x10 35kg - 1x10 40kg - 1x10
Incline DB Bench 5x10
Incline Seated DB Curl 5x10
DB Lateral Raise 5x10
Just a load of lighter bodybuilding volume.
Saturday Feb 22nd: Deadlift
SLDL 20kg - 1x10 30kg - 1x10 40kg - 1x10
Deadlift60kg - 1x5 80kg - 1x5 100kg - 1x5
Overhead Press Barbell20kg - 1x10 25kg - 1x10 30kg - 1x10
Monday February 24th: Squat
GHR 3x10
Calves3x10
Decline Ab Bench3x10
Front Squat (zombie arms) 20kg - 1x5
Squat 60kg - 1x5 70kg - 1x5 80kg - 1x5 90kg - 1x5 100kg - 1x5
Lying Leg Curl (unilateral) 3x10
Seated Leg Extension (unilateral) 3x10
Tuesday Feb 25th: Bench deload
Cable Pulley Horizontal Row
Cable Pulley Vertical Row
Tricep Pushdown
Bicep Pulley (unilateral)
Bicep Pulley
5x10 ascending
Incline Bench
Incline DB Bench
Incline Seated DB Curl
DB Lateral Raise
Thursday February 27th: Squat
GHR 3x10 ... on hardest setting on 2nd and 3rd sets. Nice.
Squat 60kg - 1x5 90kg - 1x5 105kg - 1x5
Single Leg 1/4 Squats (down off step) 3x10 per leg ... messing about on a ledge. Got a serious quad pump
Seated Leg Extension (unilateral) 20kg per leg - 2x10 15kg per leg - 1x10
Friday Feb 28th: Bench Day 1 of 12
Face Pulls - Cable Pulley Horizontal Row (unilateral) 3x10 ascending
Barbell Row 60kg - 6x8 ... actually last two sets were more like 10 reps each as I lost count on phone
Bench 20kg - 1x5 60kg - 1x5 75kg - 1x6
Saturday Mar 1st: Deadlift
Deadlift 70kg - 1x8 100kg - 1x8 120kg - 1x8
Overhead Press Barbell 20kg - 1x10 30kg - 1x10 35kg - 1x10
Monday March 3rd: Squat
Calves 3x10
Decline Ab Bench 3x10
Squat 70kg - 1x5 90kg - 1x5 110kg - 1x5
Tuesday Feb 25th: Bench day
Cable Pulley Vertical Row (unilateral) 3x10 ascending
Tricep Pushdown (rope, metal T) 3x10 ascending
Bench Press20kg - 1x5 60kg - 1x5 80kg - 6x5
Pull Up 3x6 … palms away 3x6 … palms to face
Thursday March 6th: Squat
Squat 60kg - 1x5 100kg - 1x5 115kg - 1x5
Seated Leg Curl (unilateral) 3x10 per leg
Seated Leg Extension (unilateral) 20kg per leg - 3x10
Friday Mar 7th: Bench Day 3 of 12
Barbell Row 60kg - 6x8
Bench 20kg - 1x5 60kg - 1x5 85kg - 6x4
Incline Seated DB Curl3x10
Incline DB Bench3x10
DB Lateral Raise3x10
Saturday Mar 8th: Deadlift
Deadlift 70kg - 1x8 110kg - 1x8 … double overhand 130kg - 1x8 … mixed grip
Overhead Press Barbell20kg - 1x10 30kg - 1x10 40kg - 1x10
High Pulley Crossed Arm Pull Apart (for Delts) 3x10 ascending
Monday March 10th: Squat
GHR 3x10 ... holding barbell and focusing on the ground to parallel ROM
Ab Wheel 3x10
Squat 60kg - 1x5 100kg - 1x5 120kg - 1x5 ... good strain
Tuesday March 11th: Bench day
Pull Ups 3x6 - palms away 3x6 - palms to face
Bench Press 20kg - 1x5 60kg - 1x5 90kg - 6x3
Incline DB Bench 3x10
Incline Seated DB Curl 3x10
DB Lateral Raise 3x10
Thursday March 13th: Squat
Squat 60kg - 1x5 100kg - 1x5 110kg - 1x5
Friday March 14th: Bench day
Bench Press 20kg - 1x5 60kg - 1x5 80kg - 6x6
Saturday Mar 15th: Deadlift
Deadlift 70kg - 1x6 120kg - 1x6 … double overhand 140kg - 1x6 … mixed grip
Overhead Press Barbell 20kg - 1x10 32.5kg - 1x10 42.5kg - 1x10
High Pulley Crossed Arm Pull Apart (for rear delts) 6x10 ascending
Monday March 17th: Squat
GHR+0kg - 1x10
+5kg - 1x10
+8kg - 1x10
Tuesday March 18th: Bench day
High Pulley Crossed Arm Pull Apart (for rear delts) 3x10 ascending
Bench Press 20kg - 1x5 60kg - 1x5 85kg - 6x5
DB Lateral Raise 3kg per arm - 1x10 4kg per arm - 1x10 5kg per arm - 1x10
Incline DB Bench (steepish incline) 14kg per arm - 1x10 18kg per arm - 1x10 22kg per arm - 1x10
Incline Seated DB Curl 10kg per arm - 1x10 12kg per arm - 1x10 14kg per arm - 1x10
Thursday March 20th: Squat
Front (zombie arms) 20kg - 1x5
Squat 70kg - 1x5 100kg - 1x5 120kg - 1x5
Friday March 21st: Bench day
Bench Press20kg - 1x5 60kg - 1x5 90kg - 6x4
Saturday Mar 22nd: Deadlift
SLDL20kg - 1x10 40kg - 1x10 60kg - 1x10 Deadlift 70kg - 1x5 120kg - 1x5 … double overhand 150kg - 1x5 … mixed grip. Fine.
Overhead Press Barbell20kg - 1x10 35kg - 1x10 45kg - 1x10
Monday March 24th: Squat
Squat 70kg - 1x5 100kg - 1x5 125kg - 1x5
Tuesday March 25th: Bench day
FacePull (unilateral pulley) 3x10 ascending
Bench Press 20kg - 1x5 60kg - 1x5 95kg - 6x3**add slingshot - red original** 100kg - 1x3 105kg - 1x3 110kg - 1x3
Incline DB Bench (steepish incline) 14kg per arm - 1x10 18kg per arm - 1x10 20kg per arm - 1x10
Incline Seated DB Curl 12kg per arm - 3x10
Had fun trying out my new red original slingshot at the end of main bench worksets. Did triples on 100kg, 105kg and 110kg. Felt so light. I had an old slingshot from about 11 or 12 years. I'm guessing they loose their elasticity after a while… so this new one gives me renewed pop off chest. Cool tool for Bench overload ahead of upcoming comp mid April.
Thursday March 27th: Squat
Squat 70kg - 1x5 100kg - 1x5 115kg - 1x5
Friday March 28th: Bench day
Barbell Row 60kg - 6x10 ... first 5 sets overhand, last set underhand. Forgot to switch after set 3.
Bench Press 20kg - 1x5 60kg - 1x5 85kg - 6x6add slingshot - red original 100kg - 1x3 105kg - 1x3 110kg - 1x3
DB Curl to DB Overhead Press (standing) 4kg per arm - 1x10 5kg per arm - 1x10 6kg per arm - 1x10
SLDL 20kg - 1x10 40kg - 1x10 60kg - 1x10
Deadlift 70kg - 1x5 120kg - 1x5 … double overhand 140kg - 1x1 … mixed grip from here 160kg - 1x3 … Fine.
DB Curl (unilateral, standing, elbow against upright bench) 12kg per arm - 3x10
Monday March 31st: Squat
Single Leg 1/4 Squats (down off step) 3x10 per leg ... good pump
Tuesday April 1st: Bench day
Bench Press 20kg - 1x5 60kg - 1x5 90kg - 6x5add slingshot - red original 100kg - 1x3 105kg - 1x3 110kg - 1x3
Incline DB Bench (steepish incline) 10kg per arm - 1x10 12kg per arm - 1x10 14kg per arm - 1x10
Thursday April 3rd: Squat
Trained around 9am (i.e. in the morning) which is not my usual slot. Felt good.
