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
Sat March 21st:Swim 500m (10x50m)
Mon March 23rd: Squat, Deadlift & Bench. Stiletto Squat (heels on fat 20kg bumper) 70kg 3x8 high bar.Deadlift 100kg 3x8 plus 45DBR, Calves, Ab Planks, Leg Ext and Leg Curl.Bench 70kg - 3x8 Other stuff: DB Bench, DB Triceps, DB Curls, Neck, Lat Pull Down, Face Pull Did the Big 3 together was would be short on time later in week.
Sat March 28th: Squat, Deadlift & Bench.Stiletto Squat (heels on fat 20kg bumper) 75kg 3x8 high bar. plus 45DBR, Calves, Ab Planks, Leg Ext and Leg Curl.Bench 75kg - 3x8 Other stuff: DB Bench, DB Triceps, DB Curls, Neck, Lat Pull Down, Face Pull
Mon March 30th: BenchBench 80kg - 3x6 Other stuff: DB Overhead Press, DB Seated Triceps, Barbell Curls, Chin Ups, Low Row Unilateral
Tues March 31st: SquatStiletto Squat (heels on fat 20kg bumper) 80kg 3x6 high bar.Deadlift 110kg 3x6 plus GHR, Calves, Ab Leg Raise, Ab Wheel. Forgot to do Leg Ext and Leg Curl
Thurs April 2nd: BenchBench 82.5kg - 3x6 Other stuff: Lat Pull Down, DB Bench, DB Lying Triceps, DB Curls, Neck
Sun April 5th: Squat & DeadliftStiletto Squat (heels on fat 20kg bumper) 83kg 3x6 high bar.Deadlift 115kg 3x6 plus Calves, GHR, Ab Wheel & Neck Flex.
Mon April 6th: BenchBench 85kg - 3x6 Other stuff: Band Unilateral Row, DB Bench, DB Lying Triceps, DB Curls.
Tues April 7th: Squat
Stiletto Squat (heels on fat 20kg bumper) 85kg 3x6 high bar. plus GHR, Calves, Ab Leg Raise, Ab Sit Up Decline, Leg Ext, Leg Curl
Thurs April 9th: SquatStiletto Squat (heels on fat 20kg bumper) 87.5kg 3x6 high bar. plus GHR, Calves, Ab Leg Raise, Ab Sit Up Decline, Leg Ext, Leg Curl
Sat April 11th: Bench Bench 87.5kg - 3x6 Other stuff: Band Unilateral Row, DB Bench, DB Lying Triceps, DB Curls. Noteable was DB Benching 35kg x10 per arm on 2nd of 3 sets of DB Bench. That may be the heaviest DB Bench for a while Did 24kg x10 per arm first and 12kg x10 per arm on third set.
Left shoulder / AC joint feels a bit tender like its coming apart when I hoist the DB up when laying back. Hence dropped weight on third set. Felt the AC joint twinge when I was pushing open a door with left arm at a weird angle a couple of days ago.
Mon April 13th: Squat & DeadliftStiletto Squat (heels on fat 20kg bumper) 90kg 3x6 high bar. Deadlift 120kg 3x5 plus Calves, GHR, Ab Leg Raise, Ab SitUp Decline, Leg Ext, Leg Curl
Tues April 14th: BenchBench 90kg - 3x5
Thurs April 16th: SquatStiletto Squat (heels on fat 20kg bumper) 92.5kg 3x5 high bar.
Fri April 17th: BenchBench 92.5kg - 3x5
Mon April 20th: Squat & DeadliftStiletto Squat (heels on fat 20kg bumper) 95kg 3x5 high bar.Deadlift 125kg 3x5
Tues April 21st: BenchBench 95kg - 3x5
Thurs April 23rd: SquatStiletto Squat (heels on fat 20kg bumper) 97.5kg 3x5 high bar.
Fri April 24th: BenchBench 97kg - 3x5 Finished Bench cycle handy enough with sets of 5 on 97kg. First time doing linear periodization (over the past 6 weeks) for a loooong time. It worked and gave me time to increase DB Bench in parallel after main Bench sets.
Mon April 27th: Stilletto Squat 60kg 3x8, Deadlift 70kg 3x8
Tues April 28th: Bench 62.5kg 3x8
Thurs April 30th: Stilletto Squat 70kg 3x8
Fri May 1st: Bench 70kg 3x8
Sun May 3rd: Bench 75kg 3x8
Mon May 4th: Stilletto Squat 80kg 3x8, Deadlift 90kg 3x8
Thurs May 7th: Bench 80kg 3x8
Sat May 9th: Squat day 4 of 12:Stilletto Squat 90kg 3x8
Sun May 10th: Bench Press day 5 of 12:Bench Press 82.5kg 3x8. Should have been 3x6 but forgot what day I was on. Good pump.
Tues May 12th: Squat day 5 of 12, Deadlift day 3 of 6.Squat 92.5kg 3x6Deadlift 110kg 3x6 Other stuff: Calves, GHR, Ab Leg Raise, Ab Decline Situp, Leg Ext, Leg Curl. Lost a couple of kgs recently as doing a lot of busking. Bodyweight 80.45kg.
Thurs May 14th Bench Day 6 of 12Bench Press 85kg 3x8. Kept going with sets of 8 as it felt manageable.DB Press 25kg per arm - 1x10 40kg per arm - 1x5 … PR 30kg per arm - 1x5 20kg per arm - 1x10 Did other stuff too (Pull Ups, Face Pulls, Lying Tricep Ext, Incline Bench Curls to Overhead Press)… but the noteable bits are the Bench 85kg 3x8 (PR?) and DB Press 40kg x5 which is definetly at PR.
