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For those interested, when I started I was doing an old template I was taught a long time back- I trained completely raw- no belt or wraps. My best then was 210x6 squat, 170x6 bench and 200x6 deadlift. When I started I was put onto linear periodisation- I did that comps 1-6. It felt like I was going backward. Comps 7-18 were westside/militia; comps 19-30 were Sheiko; 31-35 RTS. Comp 3 I had a torn rotator which didn't come right till comp 5. Comp 18 I completely tore my bicep tendon and had to have surgery and take 12 weeks off.
The most dramatic gains were squat with Sheiko. at comp 18 my PR was 312.5kg- by the end of the following year I had hit 365kg twice in comp. 2012 is all raw. I think my equipped would be much higher now. I did a couple of weeks of equipped in the middle of the year as was banging out 350x5 on squat easy- but got sick and had to miss equipped nats.

Best equipped total in comp is 945, I reckon I could pretty much open on that now.
Best raw total to date is 862.5.

Spritcha said:
I have done a lot of comps- so many that I don't know all my attempts. I want to contribute, so I'll just list the best lifts.

2004
1) Colac comp- raw bench only: 177.5
2) Vic extravaganza- sq242.5, b193, dl 240

2005
3) vic states- sq230, b180, dl 260
4) qld states- sq235, b185, dl 260
5) nationals- sq250, b200, dl 265
6) national bench- b205
7) NZ club comp- sq270, b227.5, dl 270

2006
8) vic states- sq290, b235, dl 275
9) vic bench- b230
10) nationals- sq280, b237.5, dl 265
11) national bench- b235
12) oceania bench- b235

2007
13) nationals- sq310, b240, dl 295
14) national bench- b240
15) ipf worlds sq- bmb, b252.5, dl 300
16) commonwealths- sq312.5, b240, dl 280

2008
17) vic bench- b250
18) vic states- sq310, b250, dl 280 (torn bicep)
19) vic extravaganza- sq325, b262.5, dl 270

2009
20) vic states- sq340, b250, dl 295
21) nationals- sq345, bBMB, dl 280
22) local comp- sqBMB, b270, dl 280
23) local comp- sq365, b 250, dl 280

2010
24) oceania bench- b277.5
25) vic states sq 370, b270, dl 275
26) world bench- b280
26) nationals sq 375, b270, dl 295
27) extravaganza- bench only- b300

2011
28) local comp- wraps only- sq325, b222.5, dl 280
29) nationals- sq360, b280, dl 305
30) worlds- sq375, bBMB- withdrew injured

2012
31) local comp raw- sq320, b180 (injured), dl 310
32) raw nationals- sq322.5, b220, dl 317.5
33) raw worlds- sq330, b215, dl 310
34) local comp- sq310 (withdrew injured)
35) oceanias- sq325, b220, dl 317.5
Click to expand...
 
Last edited:
Spritcha said:
For those interested, when I started I was doing an old template I was taught a long time back- I trained completely raw- no belt or wraps. My best then was 210x6 squat, 170x6 bench and 200x6 deadlift. When I started I was put onto linear periodisation- I did that comps 1-6. It felt like I was going backward. Comps 7-18 were westside/militia; comps 19-30 were Sheiko; 31-35 RTS. Comp 3 I had a torn rotator which didn't come right till comp 5. Comp 18 I completely tore my bicep tendon and had to have surgery and take 12 weeks off.
The most dramatic gains were squat with Sheiko. at comp 18 my PR was 312.5kg- by the end of the following year I had hit 365kg twice in comp. 2012 is all raw. I think my equipped would be much higher now. I did a couple of weeks of equipped in the middle of the year as was banging out 350x5 on squat easy- but got sick and had to miss equipped nats.

Best equipped total in comp is 945, I reckon I could pretty much open on that now.
Best raw total to date is 862.5.
Click to expand...

You doing Commonwealths equipped or raw Steve?
 
El Freako said:
You doing Commonwealths equipped or raw Steve?
Click to expand...

Not totally decided, but leaning toward equipped. I still have to work out a couple of things- like whether I go to the Arnold Classic. If I lift at the Arnold it will be hard to do the Oz raw nationals 3 weeks later. Wilks says I have to do the Oz raw nats and win to get a shot at the raw worlds.
I'm keen to do equipped nats.
If I dont do the Arnold I think I'll do a Feb comp with wraps only and try to break some equipped records with wraps only- that would be fun. If I do equipped nats my sole goal will be to destroy 1000kg total. Commonwealths would be a nice place to do that as well- but then again I'd love a show down with the kiwis and pacific island boys raw.
 
Spritcha said:
For those interested, when I started I was doing an old template I was taught a long time back- I trained completely raw- no belt or wraps. My best then was 210x6 squat, 170x6 bench and 200x6 deadlift. When I started I was put onto linear periodisation- I did that comps 1-6. It felt like I was going backward. Comps 7-18 were westside/militia; comps 19-30 were Sheiko; 31-35 RTS. Comp 3 I had a torn rotator which didn't come right till comp 5. Comp 18 I completely tore my bicep tendon and had to have surgery and take 12 weeks off.
The most dramatic gains were squat with Sheiko. at comp 18 my PR was 312.5kg- by the end of the following year I had hit 365kg twice in comp. 2012 is all raw. I think my equipped would be much higher now. I did a couple of weeks of equipped in the middle of the year as was banging out 350x5 on squat easy- but got sick and had to miss equipped nats.

Best equipped total in comp is 945, I reckon I could pretty much open on that now.
Best raw total to date is 862.5.
Click to expand...


when doing your squat Sheiko template do you do any other lifts, or just do the squat? do you focus on improving all your lifts or put most of your work into improving one lift?
 
I pretty much ran variations of 37 and 32 the whole time. I worked out how to change things to suit my needs but the programming was basically 37 for prep and 32 for peaking.
 
Bump -

Few updates.

1 - CAPO QLD states march 2010
145/102.5/190 = 437.5 @ 78kg

2 - CAPO Nationals August 2010
150/110/220 = 480 @ 80kg

3 - CAPO big bench in paradise October 2010
107.5/112.5/115/117.5x = 115 @ 81kg

4 - CAPO national deadlift comp december 2010
180/200/220x = 200 @ 81kg

5 - CAPO nationals June 2011
210/145/255 = 610 @ 89kg

6 - Proraw2 November 2011
230/147.5/265 = 637.5 @ 91kg

7 - GPC QLD STATES 31/3/12
245/150/272.5= 667.5 @ 89.6kg

8 - GPC Nationals 24/6/12
250/150/285.5 = 685 @ 89.3kg

9 - GPC Worlds 17/9/12
265/157.5/302 = 724.5 @89.8kg

10 - GPC Push/Pull 18/11/12
155/305 @ 89.1

11 - GPC Qld States 7/4/13
240/150/275 = 665 @92.5kg
(Hospitalised 2 days prior with stomach infection)

12 - GPC Nationals June 2013
275/135/318= 728 @ 94kg
(Torn pec)

13 - Spring cup 7/11/13
275/165/312.5 = 752.5 @89.5kg

14 - GPC Worlds 23/9/13
277.5/167.5/315 = 760 @89.3kg

15 - GPC Deadlift for Dosh 14/10/13
280 @ 92.2kg
 
I might continue to update this thread. A lot of comps since it was updated last.

** when Im on my laptop

Sent from my GT-I9300T using Tapatalk
 
Sticky said:
Bump -

Few updates.

1 - CAPO QLD states march 2010
145/102.5/190 = 437.5 @ 78kg

2 - CAPO Nationals August 2010
150/110/220 = 480 @ 80kg

3 - CAPO big bench in paradise October 2010
107.5/112.5/115/117.5x = 115 @ 81kg

4 - CAPO national deadlift comp december 2010
180/200/220x = 200 @ 81kg

5 - CAPO nationals June 2011
210/145/255 = 610 @ 89kg

6 - Proraw2 November 2011
230/147.5/265 = 637.5 @ 91kg

7 - GPC QLD STATES 31/3/12
245/150/272.5= 667.5 @ 89.6kg

8 - GPC Nationals 24/6/12
250/150/285.5 = 685 @ 89.3kg

9 - GPC Worlds 17/9/12
265/157.5/302 = 724.5 @89.8kg

10 - GPC Push/Pull 18/11/12
155/305 @ 89.1

11 - GPC Qld States 7/4/13
240/150/275 = 665 @92.5kg
(Hospitalised 2 days prior with stomach infection)

12 - GPC Nationals June 2013
275/135/318= 728 @ 94kg
(Torn pec)

13 - Spring cup 7/11/13
275/165/312.5 = 752.5 @89.5kg

14 - GPC Worlds 23/9/13
277.5/167.5/315 = 760 @89.3kg

15 - GPC Deadlift for Dosh 14/10/13
280 @ 92.2kg
Click to expand...

You've made remarkable progress mate..

Sent from my HTC_PN071 using Tapatalk
 
Comp history


1 - CAPO QLD states march 2010
145/102.5/190 = 437.5 @ 78kg


2 - CAPO Nationals August 2010
150/110/220 = 480 @ 80kg


3 - CAPO big bench in paradise October 2010
107.5/112.5/115/117.5x = 115 @ 81kg


4 - CAPO national deadlift comp december 2010
180/200/220x = 200 @ 81kg


5 - CAPO nationals June 2011
210/145/255 = 610 @ 89kg


6 - Proraw2 November 2011
230/147.5/265 = 637.5 @ 91kg


7 - GPC QLD STATES 31/3/12
245/150/272.5= 667.5 @ 89.6kg


8 - GPC Nationals 24/6/12
250/150/285.5 = 685 @ 89.3kg


9 - GPC Worlds 17/9/12
265/157.5/302 = 724.5 @89.8kg


10 - GPC Push/Pull 18/11/12
155/305 @ 89.1kg


11 - GPC Qld States 7/4/13
240/150/275 = 665 @92.5kg
(Hospitalised 2 days prior with stomach infection)


12 - GPC Nationals June 2013
275/135/318= 728 @ 94kg
(Torn pec)


13 - Spring cup 7/9/13
275/165/312.5 = 752.5 @89.5kg


14 - GPC Worlds 23/9/13
277.5/167.5/315 = 760 @89.3kg


15 - Deadlift For Dosh @ Brisbane Expo 13/10/13
280kg @ 92.2kg


16 - GPC Equipped Classic
280/140/282.5 = 702.5kg @ 91.4kg.


17 - GPC Nationals 2014 7/6/14
200/122.5/260 = 582.5 @ 88.1kg


18 - ProRaw 6
?/?/? = ? @ ?


19 - GPC Nationals 2015 22/5/15
80/75/317.5 = 472.5 @ 89.7kg


20 - GPC Worlds 2015 15/9/15
282.5/117.5/300 = 700 @ 95.3


21 - NSW states 26/3/16
295/140/315 = 750 @ 99.7kg


22 - GPC Nationals 2016 12/7/16
275/162.5/330 = 767.5 @ 98.5kg

23- A comp that Was held at TTC, cant find results for, but I will.
690kg in the 100's

24- GPC summer classic 9/12/18
277.5/152.5/325 = 755 @99.9
 
Last edited:
Started lifting weights in late 2009 once i left the forestry and found an easier job with more free time.Started squatting seriously in 2010 i think,started to realise i had potential to compete when i met up with 2 NZ reps in mid 2012 for a training sesh.I got annihilated by them lol,but i realised i was doing competitive weights.

Dec 2013 190x-190-200x--squats didnt go well,i had squatted 222.5 in the gym a few months earlier but it was obviously high,the criteria in the IPF was so much stricter,i was gutted.Benched 120,i think i missed 125 a couple of times.Then bombed my deadlifts at 200 kgs for hitching.Funny thing was i never changed a thing in subsequent meets and never got called again.lol.Heres my missed squat-https://www.youtube.com/watch?v=A-M_o_mziF0 funny ive seen higher passed, but whatever.

Feb 2014,was working nightshift in shepparton so finished work at 11 30 pm and woke up at 6 30 am the next morning and drove to Melbourne,this meet i didnt bother to cut so was a bit heavier than 93,i remember i squatted 202.5,benched 122.5 and deadlifted 215.I came second in my class,then drove back to Shep fast as fuk as soon as i had finished lifting because we were on double time and got to work.

April 2014,went 200-125-230.I actually made a serious attempt to train my deadlift leading into this meet after mistakenly adopting westside methodology previously,which was if u squat,you shouldnt really need to deadlift.Thats all shet.

August 2014-Masters nationals,hummed and hahed about entering this meet as i was following results and i was ranked 4th in the m1@93s and a long way behind Jason Clarke,but i thought fuk it,ill go for the experience,then lo and behold when the competitor list came out,i was the only 1 entered. So took easy openers and took home an age grade title.Went 205-125-230.Thing i remember about this meet is missing 127.5 on bench cos the doggone spotter grabbed the bar when i was still pressing.wtf?Anyways was mildly happy with the win.

Dec 2014-Asia Oceanias.I emailed NZ powerlifting and told them about my results.I was actually the best m1@93 in NZ and had beaten a couple of their age grade records,but got negged due to not posting a total in NZ.They have since changed that rule.I cheekily asked Wilks about my selection chances for Australia and he was ambivalent.I knew despite my win at the masters nats i was nowhere near the best in the 93 kg class so decided to start cutting weight to the 83s by switching jobs and pushing carcasses at the abbatoirs.It worked,i cut weight and gained selection for the Asia Oceanias in Melbourne.I seriously overtrained and stank the joint out when i made it to the platform,went 180-117.5-215,missed lifts all over the place.I was just too fucked.Howver once again i was the only 1 in my class so took home an Asia Oceania title.lol.

April 2015-didnt have to do this meet as i had already qualified for the Aussie masters but wanted a measuring stick.Remember i was working a physical job and didnt deload,my hips and legs were fucked but got in the spa the night before and loosened them up.Basically stank out the place again went 190-125-235,missing lifts all over the place,was a hairs breadth away from bombing on bench.Still won my class lol.

August 2015.yep won my class again at the nats went 210-130-235,i reckon i had another 10 kgs on my squat,my last attempt went up so easy,i cursed myself for being so damn cautious.Missed my 2nd on deadlift at 235 because i tried to anticipate the down command and i thought the judge moved her arm so the bar dipped slightly.I remember my last attempt came around so damn quick and it was the hardest lift of my career.

In total won an Asia Oceania title,2 National masters titles and won a open meet.I never competed again because my wife hates powerlifting and i gave it up to appease her.Plus i was having trouble trying to hold down my job and train.Id like to return one day but we ll see,im still in good nick.
 
funny thing is im basically a 100 kg guy who would run laps on muddy fields and jump on the stepper to lose weight so i could fit into the 93s.Most of those comps were me doing weaker comp lifts than wat i was training with.Technically i should of stayed a 105er but would hammer myself cardio wise the weeks leading into the meet.When i cut to 83 i barely ate for months and would clock up 15-20 kms a day pushing carcasses in the chiller.It paid off.
 
Updated.

Comp history


1 - CAPO QLD states march 2010
145/102.5/190 = 437.5 @ 78kg


2 - CAPO Nationals August 2010
150/110/220 = 480 @ 80kg


3 - CAPO big bench in paradise October 2010
107.5/112.5/115/117.5x = 115 @ 81kg


4 - CAPO national deadlift comp december 2010
180/200/220x = 200 @ 81kg


5 - CAPO nationals June 2011
210/145/255 = 610 @ 89kg


6 - Proraw2 November 2011
230/147.5/265 = 637.5 @ 91kg


7 - GPC QLD STATES 31/3/12
245/150/272.5= 667.5 @ 89.6kg


8 - GPC Nationals 24/6/12
250/150/285.5 = 685 @ 89.3kg


9 - GPC Worlds 17/9/12
265/157.5/302 = 724.5 @89.8kg


10 - GPC Push/Pull 18/11/12
155/305 @ 89.1kg


11 - GPC Qld States 7/4/13
240/150/275 = 665 @92.5kg
(Hospitalised 2 days prior with stomach infection)


12 - GPC Nationals June 2013
275/135/318= 728 @ 94kg
(Torn pec)


13 - Spring cup 7/9/13
275/165/312.5 = 752.5 @89.5kg


14 - GPC Worlds 23/9/13
277.5/167.5/315 = 760 @89.3kg


15 - Deadlift For Dosh @ Brisbane Expo 13/10/13
280kg @ 92.2kg


16 - GPC Equipped Classic
280/140/282.5 = 702.5kg @ 91.4kg.


17 - GPC Nationals 2014 7/6/14
200/122.5/260 = 582.5 @ 88.1kg


18 - ProRaw 6
232.5/147.5/290 = 670 @ 91.2


19 - GPC Nationals 2015 22/5/15
80/75/317.5 = 472.5 @ 89.7kg


20 - GPC Worlds 2015 15/9/15
282.5/117.5/300 = 700 @ 95.3


21 - NSW states 26/3/16
295/140/315 = 750 @ 99.7kg


22 - GPC Nationals 2016 12/7/16
275/162.5/330 = 767.5 @ 98.5kg

23- A GPC meet I did in sleeves at TTC. I can't find results for it, but totalled
690kg in the 100's

24- Sunny Coast Classic 9/12/18
277.5/152.5/325
755kg @ 99.9
 
V nice stick!
I've only done one official meet, gpc in 2016. 180/140/265
Doing APU tomorrow. Aiming for 205/165/275 but will see what's there
Deadlift is pretty untrained atm.. I've been lazy
 
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