Most of you reading this log, will be the same people who read mylast 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
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
get a katana at chest size and that bench goal will be a joke
Most IPF lifters have dumped the katana, and stick with the Fury/F6, even the owner of the biggest bench in Oceania (IPF style) who is the NZ Titan dealer.
The only concern ive heard with them is that if they are indeed the right size it takes to much weight to touch? The other day i was helping a guy learn his katana and there was nowhere anything under 500lbs was touching which was more then he could handle.
ive never used an f6/fury so i cant comment, but they seem like good shirts too.
I've been told that katanas are just way harder to touch anything in, and don't give any extra when compared to the fury/f6. I think the fury and f6 are pretty damn similar, mostly personal preference. I've used a couple f6's and a couple fury's, but they were all different sizes, so I couldn't tell much of a difference.
I have a very tight 40 fury which was too much for me at this comp(I used 42 f6) which I will use in this next comp, so I should be getting alot more out of the new shirt too. When I was playing around with it, the lightest weight I got to touch was 120kg after breaking it in a bit, I never got 1 successful rep in that shirt lol! I should be able to open on 120kg anyway, lower if I can get anything else to touch.
takes about 400lbs to touch in my katana right now. if i jacked the shirt i think it would be mid 4s to touch.. its a 46, but i think i could fit in a 44 if i had to / had help.
With the metal militia style of benching, the rep starts with a BB style rep to preload the chest plate of the shirt. I find this harder to touch (ive touched 350 without this method, plus i was lighter so the shirt was looser).. but this also gives the shirt more power i think.
i'm happy with my katana for a first shirt, i wish i got the AS (more like a F6) version as i feel the SS version is really limiting my arch. I plan on getting a 2ply katana when my bench is high 4s/500 i think.
A guy I train with has a 44 katana, hes a 67.5kg lifter LOL he benches 140kg, but could do 160kg in a tight shirt(think 38 fury ).
I think I'll stick with fury/f6 shirts for a while, my 40 fury should last me a few comps I think, although they do tend to get ripped up after a while. I've heard f6 are easier to touch in than fury by a bit too, might get a 40 f6 when my fury is destroyed.
Speed Bench Press(3 bands)
20kg x 8 no bands
20kg x 6
45kg x 3(4 sets)
45kg x 3(4 sets) - close grip
CG Board Press(2 boards)
72.5kg x 8(3 sets)
Triceps Pushdown
60lbs x 10
70lbs x 10
80lbs x 10
Comments:
-Put 5kg on the speed weight I used last cycle, going very fast which is good. Will do the same for speed squats tomorrow.
-Week 1 of 11 begins haha
Been having a think about my equipment today. My bench shirt is super tight, too tight for my first competition in fact, so I can't go any tighter there. Thinking of getting an Inzer Fusion deadlift suit, as I don't seem to be getting fuck all out of my Inzer Hardcore squat suit for pulling. I could probably get into a size smaller squat suit too, but it probably wouldn't make much of a difference really, I'm getting alot out of my suit. I've been recommended to get a Titan Centurion or an Inzer TRX for my next squat suit though, they are a different type of suit to the Hardcore I have now.
I'll probably use my current equipment for a while though, not really worth the money getting anything else yet I guess. But a fusion deadlift suit might be the next thing on my list, after that some sort of squat suit. But I think I'll use my current stuff for at least another 1-2 years.
Haha, I'm not sure about that one. But I do know I'd like a fusion deadlifter! I think I'll stick with my 31 Hardcore for atleast my next 2 meets, maybe a new suit for 2009!
Speed Squats
20kg x 3
65kg x 3
85kg x 3(7 sets) PR
Shrugs
65kg x 10
110kg x 6(3 sets)
Comments:
-8 reps!!! holy shit, that's cardio isn't it?
-I was planning to do all my deadlifting from a deficit on 15kg plates for the next couple weeks, to hopefully work on my speed off the floor, but only remembered for my last set!!! Hope I remember next week
-Put another 5kgs on my speed squats from my previous cycle, very fast speed!, I think I'll stick with 85kg for this cycle, which is only 11 weeks, and then do 90kg for my next training cycle
-I did some shrugs with the other guys, not a huge fan of shrugs, never really did them, I still don't see a real need too, but I'll chuck them in every now and again when the others are giving them a go
I decided I'm going to stick with all my current stuff this year, so I can learn to use it better, getting new stuff now would mean learning a new suit, and I might not do well in the new gear, not something I want to risk this year. I should be able to get more out of my current stuff as I do a couple more comps in it.
When I do get new stuff, a fusion and a new centurion are in order though
I might creep it up to 90kg, I want to stick with the same weight for a few weeks though, to make sure I'm getting good speed all the time, and hopefully getting a bit faster. I mean I could add 50kg to that, wouldn't be much speed there anymore though hah! I should be able to maintain speed when I get up to 90kg I guess if i work up to it.
I was doing 75kg when I started, and I've been able to increase my speed while moving up to 85kg, don't want to sacrifice weight for speed, although yeah I will be moving the weight up lol!
We want to, but we don't really have a way to rig it up where we train, speed squats are going well without bands anyway, but if we find a way to do it, yeah might be an option.
90kg
sq - 287.5
bp - 190
dl - 280 (286 pending drug test)
total - 740
so im about 10lbs off on the bench (should be there by the end of the month though), DL im there. Squat, no idea where im at but 630lbs is not going to be any sort of problem.
I am considering it just to break those records, but i would have to change my focus and my multi-ply squat would suffer no doubt (and i want to be on the top 20 squats of all time list for 198! haha )
We want to, but we don't really have a way to rig it up where we train, speed squats are going well without bands anyway, but if we find a way to do it, yeah might be an option.
choke them under the rack, or take 2 heavy dumbbells/side and do it. The thicker the base you choke them on, the more tension you're going to get at the top. The guys at westside used to take 2x4s next to their rack and choke them around the rack and board.
Of course, the racks we have all have band pegs.
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double choked greens on my monolift is much much more tension then blue bands. I actually cant put the band on the bar.. I have to bring the monolift down and use the hydrolics to get the bar to the right height, every time i think the bands are going to snap.
I love bands. I use them several times every week.
Haha, well we don't have heavy DB's at our gym, our power rack isn't bolted down, and we don't have proper bands, we use those things that are used to tie luggage down or something HAH!!! So probably not gonna be using bands for Squats any time soon. I don't really care.
Frank your records aren't much higher than the Australian records I see, definitely within your reach, although I think you'll be farthest off the squat, as squatting 3 inches deeper, with 2m knee wraps, and single ply suits is going to take over 100lbs off your squat I'm betting.
I hope to get the 82.5 and 90kg records some time, I have 5 full years to do it If I am capable of it, then it will be done!
And 286 pending drug test? what the fuck? I'm pretty sure you don't need to be tested to set a record, but if you fail a subsequent test, you get your records stripped. I doubt they would test me haha, my total isn't high enough, but maybe since I'm getting records I could be tested lol!
Hey, if you did a IPF meet, I could see exactly how much I need to catch up to you We could compare wilks points
Squat would take some technique work, but ive squated arround 550 raw, no wraps to ipf-ish depth before. Would just be a matter of learning the suit i think.
yeah, im 21, i still got 2 more years i guess for JR records, but, i want all time/all federation records
Powerlifting, Take II - Record Breaking!
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