Woohoo!!! New log!!!
Most of you reading this log, will be the same people who read my
last log. But I'll write up a long introduction anyway.
Height: 5"10ish
Weight: 82.5kg weight class
Age: 18 years
Fed: IPF Affiliated Powerlifting Australia
I train at a gym called “Muscle and Body Shape” in Melbourne, funnily enough it’s primarily a figure competitors gym, and also the home of the
Southern Powerlifting Club. who I train with.
I've just recently competed for the first time in Powerlifting, I wrote about the meet
here, and have a video of my lifts
here. It got me "B Grade", and qualified me for the junior and open nationals, and sub-junior worlds, as well as the Oceania sub-junior championships. From that meet I am ranked 6th in the 82.5kg weight class in Australia as seen
here.
At 81.10kg, I hit
PR's of:
205kg Squat
120kg Bench
215kg Deadlift
540kg Total
Since many of you don't use equipment, and don't know much about it, here's what I've done raw(out dated):
150kg Squat
105kg Bench
200kg Deadlift
I will be testing out my raw squat and bench press every few months between meets, the goal is a 115kg raw bench, and 165kg raw squat in the next few weeks before my second meet.
I'm not planning to keep track of my raw deadlift max, as my equipment gives me next to nothing, I can pretty much say my raw max would be about 5kgs lower. Although I might do a heavy raw deadlift single at some stage, just to say "I can do this raw" and so people can't say "but equipment gave you heaps in that".
So my next meet is on September 13th. I have 11 full weeks of training for that meet. A 600kg total in the 82.5kg class is the goal, I know I can get this in my third meet on November 29th for sure, but I want to get it at this meet, so I can do even more in November.
They are very high goals and there's a good chance I won't get them within this time frame, but I need to set goals this high to achieve the best results I can. Here they are:
Squat 225kg
+20kg, record
Bench 135kg
+15kg but will use tighter shirt
Deadlift 241kg
+26kg but I have the strength for over 220kg now, record
Total 601kg
As many of you know, I'm after some national sub-junior(under 19) powerlifting records. They are:
Squat 212.5kg
in the bag
Bench 142.5kg
will be a big challenge
Deadlift 240kg
not quite "in the bag", but I'm confident I will get this one too
Total 550kg
in the bag
The official records document can be viewed
here.
In my first meet I was 10kg off the total record, and missed my last deadlift for that record. I was 8.5kg off a new Squat record. These two records will fall in September for sure. And hopefully so will the deadlift record, if not, I aim to have all 4 records in November.
I’ve been told any records I get in September WILL be accepted, there’s some crap about being a member of Powerlifting Australia for 6 months before you set a record, but I’ve been told that my records will be accepted in this competition anyway, I think they are going to accept 3 months membership if you are a junior.
The Deadlift and Total record were set in 2001 by a guy called Richard Hozjan. Who went on to set the junior record of 725kg total, and open record of 760kg in the 82.5kg, and he has recently totalled 807.5kg at 94kg. He has been the top ranked lifter in the country for the last 4 years, and is probably one of the best powerlifters in the country's history.
Any records set by him, are the ones to break. When(not if
) I break his records, it means I have a head start on him(I'm better than he was at his age) and will be compared to him, which is pretty cool.
Obviously I’d like my records to stay for a few years, and I think the squat, dead and total records will. But there is a guy 1 year younger than me with an awesome bench press who will be benching over 150kg next year I guarantee it, any bench record I might get this year will be destroyed by him next year. That same guy doesn’t have as good a squat or deadift, or total, so those records hopefully will be out of his reach next year.
I’m going to be starting an 11 week cycle this week to peak for this next meet(attached file) I put in all the numbers myself, and I’ve had it looked at by my training partners and posted it here in my old log. I think it looks good; obviously adjustments will be made as I go along. I’m thinking weeks 6-9 of the squat may be too heavy though, but I’ll find out soon enough. I may have to reduce those numbers.
Also, here’s my weekly split:
*The basic split never changes, assistance exercises vary a bit from week to week though, but this is basically it.
Tuesday: Assistance
-Speed Bench Press: 8x3, with band tension
-Close Grip 2-Board Press
-Triceps work: dips, pressdowns, extensions
-Hammer Curls
Wednesday: Deadlift
-Deadlifts
-Speed Squats: 8x3
-Assistance work for back: DB rows, NG seated rows
Saturday: Bench Press
-Bench Press
-Normal Grip Board Press with 3 boards
-Back work: lat pulldowns, chin-ups
-More Hammer Curls
Sunday: Squat
-Squats
-Overhead Presses
-Barbell Rows
-Glute-ham Raises
-Triceps work