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  1. #21
    iLift

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    Quote Originally Posted by kaz View Post
    Karen
    GPC Nationals
    BW 55.8
    Squat 97.5
    Bench 52.5
    Deadlift 117.5
    Total 267.5

    Trent
    GPC Nationals
    BW 74.2
    Sq 170
    Bench 125
    Deadlift 190
    Total 485






    Quote Originally Posted by Sticky View Post
    Updated mine.

    Whos else needs doing?
    Mine and Trents haven't been updated since states.
    Last edited by kaz; 23-12-2012 at 06:50 AM.





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  • #22
    Elite Member

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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.

    Quote Originally Posted by Spritcha View Post
    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
    Last edited by Spritcha; 23-12-2012 at 09:03 AM.
    Labore et fide
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  • #23
    SIR BENCHALOT

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    Quote Originally Posted by Spritcha View Post
    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.
    You doing Commonwealths equipped or raw Steve?


  • #24
    Elite Member

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    Quote Originally Posted by El Freako View Post
    You doing Commonwealths equipped or raw Steve?
    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.
    Labore et fide
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  • #25
    Elegantly Wasted

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    Quote Originally Posted by Spritcha View Post
    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.

    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?
    The weights in this gym just aren't heavy enough... would you mind sitting on my face while I do some crunches?


  • #26
    Elite Member

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    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.
    Labore et fide
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  • #27
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    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
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  • #28
    Tinytim13
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    Gpc vic states 2014:
    192.5/110/215 - 517.5 @ 133


  • #29
    iLift

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    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


  • #30
    Active Member canned tuna has made a donation to the forum!

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    Quote Originally Posted by Sticky View Post
    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
    You've made remarkable progress mate..

    Sent from my HTC_PN071 using Tapatalk
    S 200kg | B 160kg | DL 275kg


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