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 May 16th: Squat day 6 of 12Squat 95kg 3x6
Monday May 18th: Bench day 7 of 12Bench Press 87.5kg 3x8
Wednesday May 20th: Squat day 7 of 12, Deadlift day 4 of 6.Squat 97.5kg 3x6Deadlift 120kg 3x6 Other stuff: Calves, Abs, 45DBR, Leg Ext, Leg Curl
Thursday May 21st: Bench Press day 8 of 12Bench Press 90kg 3x8 … PR DB Bench 25kg - 1x10, 40kg - 1x5, 30kg - 1x5, 20kg - 1x10 Nice to get a Bench Press rep PR with 90kg 3x8. Bench is going well recently due to reducing volume from 6 to 3 worksets.
Saturday May 23rd: Squat day 8 of 12Squat 100kg 3x6
Monday May 25th: Bench day 9 of 12Bench Press 92.5kg x8f, x5, x5 DB Bench 40kg per arm 1x5, 30kg 1x10, 20kg 1x10 Plan was to Bench an AMRAP on 92.5kg to see if I could get 8. Failed on 8th rep and dumped it off to my right like a boss. Got the 2x5 afterwards. Today called for 3x5… so mission accomplished from plan perspective.
Tuesday May 26: Squat day 9 of 12Squat 102.5kg - 3x5Deadlift 130kg - 3x5
Friday May 29th: Bench day 10 of 12Bench Press 95kg 3x5
Saturday May 30th: Squat day 10 of 12Stiletto Squat 105kg 3x5
Tuesday June 2nd: Bench day 11 of 12Bench Press 97.5kg 3x5Pull Ups bodyweight +5kg DB 3x6
Wednesday June 3rd: Squat day 11 of 12Squat 107.5kg - 1x5Deadlift 140kg - 1x5 Capped both Squat and Deadlift at a single top set of five as didn't sleep well. Feeling a bit sore and battered in general. The signs of a good tough cycle completing!
Saturday June 6th: Bench day 12 of 12Bench 100kg - 3x5
Sunday June 7th: Squat day 12 of 12Stiletto Squat 110kg 3x5
Wednesday June 10th: Deload Full body mess about.
Friday June 12th: Deload Full body mess about.
Monday June 15th: Squat day 1 of 12Squat 100kg 3x5Deadlift 100kg 3x10 First time doing flat foot Squats for 3+ months.
Tuesday June 16th: Bench Press day 1 of 12Bench Press 60kg - 3x10
Thursday June 18th: Squat day 2 of 12Stiletto Squat 20kg - 1x5 30kg - 1x5 40kg - 1x5 Leg Ext Leg Curl 45DBR Ab Wheel Calves holding weight on decline
Friday June 19th: Bench day 2 of 12Bench Press 65kg - 3x10
Monday June 22nd: Squat day 3 of 12
Squat 102.5kg 3x5Deadlift 102.5kg 3x10
Squats and Deadlifts felt strong.
Tuesday June 23rd: Bench Press day 3 of 12
Bench Press 70kg - 3x10
Thursday June 25th: Squat day 4 of 12
Stiletto Squat 20kg - 1x5 35kg - 1x5 45kg - 1x5
Ab Wheel 45DBR Calves (seated) Leg Ext Leg Curl
Friday June 26th: Bench Press day 4 of 12
Bench Press 75kg - 3x10
Monday June 29th: Squat day 5 of 12
Squat 105kg 3x5Deadlift 105kg 3x10
All good.
Tuesday June 30th: Bench Press day 5 of 12
Bench Press 80kg - 3x10
Thursday July 2nd: Squat day 6 of 12
Stiletto Squat 20kg - 1x5 40kg - 1x5 50kg - 1x5
Friday July 3rd: Bench Press day 6 of 12
Bench Press 85kg - 3x9f Failed on final rep of final set. Luckily had safeties. Some guy did run over to assist. I had it under control by that stage. Maybe safeties a notch too low. 9 reps on 85kg is probably a PR on sets 1 and 2.
Monday July 6th: Squat day 7 of 12
Squat 107.5kg 3x5Deadlift 107.5kg 3x10
Tuesday July 7th: Bench day 7 of 12Bench Press 90kg - 3x8
Thursday July 9th: Squat day 8 of 12
Stiletto Squat 20kg - 1x5 40kg - 1x5 55kg - 1x5
