Bench Polkov
SIR BENCHALOT
Watching Fuzzy scream while using it after his deadlifts amused me greatly.
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PTC Brisbane - What's been going on.
Watching Fuzzy scream while using it after his deadlifts amused me greatly.
TrentZor
Member
The Hamburgler
Spotter Loader
Haha ^
ps are there any night owls amongst the PTC Brissy crew that can get me from the aiport at midnight on the 11th? (Friday night/Saturday morning).
Also, your Kettlebells will be on their way from the depot by tomorrow night
ps are there any night owls amongst the PTC Brissy crew that can get me from the aiport at midnight on the 11th? (Friday night/Saturday morning).
Also, your Kettlebells will be on their way from the depot by tomorrow night
Sticky
Active member
Awesome news grayhum.
Emma came in for her squat/bench/dead session.
She squatted up to a moderate 3x5 at 45kg.
She benched 3x5 at 30kg, then did 2paused singles at 30kg and 32.5kg. It's the first time she had done paused reps, and they were perfect.
She deadlifted 80kg 5x1, then did some KB rows and jumped on the GHR
Tonight Annie drove down from toowoomba to train. It's around a 5 hour round trip for her, so it was awesome to see her make the effort to get down.
She pulled the easiest 140kg deadlift I've ever seen, but couldnt quite get 150kg. She also ran through some technique work with fuzzy on squats, she squatted 80kg for easy triples.
Annie has a lot of potential in the sport of PL if she sticks with it, she is only 17.
Great to meet you Annie.
Tara benched 57.5kg 3x3 pretty easily. Also done 62.5kg to a 2 board for 3x3.
BB rows, GHR and MP.
Mike pulled up to 240kg for 2 singles on PPP. Thing are pumping along for mike at the moment. He has decided to drop his training days to 3-4 days a week, which I think is an excellent idea.
Matt squatted 175kg 4x3 pretty easily.
Fuzz squatted up to 202.5kg for a triple, and benched up to 100kg for doubles.
I squatted 180kg 3x3, 190kg x3 and benched 102.5kg 6x6.
GRH and PNF for hammys.
Emma came in for her squat/bench/dead session.
She squatted up to a moderate 3x5 at 45kg.
She benched 3x5 at 30kg, then did 2paused singles at 30kg and 32.5kg. It's the first time she had done paused reps, and they were perfect.
She deadlifted 80kg 5x1, then did some KB rows and jumped on the GHR
Tonight Annie drove down from toowoomba to train. It's around a 5 hour round trip for her, so it was awesome to see her make the effort to get down.
She pulled the easiest 140kg deadlift I've ever seen, but couldnt quite get 150kg. She also ran through some technique work with fuzzy on squats, she squatted 80kg for easy triples.
Annie has a lot of potential in the sport of PL if she sticks with it, she is only 17.
Great to meet you Annie.
Tara benched 57.5kg 3x3 pretty easily. Also done 62.5kg to a 2 board for 3x3.
BB rows, GHR and MP.
Mike pulled up to 240kg for 2 singles on PPP. Thing are pumping along for mike at the moment. He has decided to drop his training days to 3-4 days a week, which I think is an excellent idea.
Matt squatted 175kg 4x3 pretty easily.
Fuzz squatted up to 202.5kg for a triple, and benched up to 100kg for doubles.
I squatted 180kg 3x3, 190kg x3 and benched 102.5kg 6x6.
GRH and PNF for hammys.
Sticky
Active member
Yeah mate, Its humming along well at the moment.
The hardest part is getting beginner clients. A few people have said that they arent "strong enough" to train at PTC yet.... I dont quite understand their logic, my training has improved vastly since surrounding myself with stronger guys.
Thursday:
Loz pulled up to 232.5kg on PPP
Steve started PPP 195kg squat program, squatted his top set of 142.5kg x 5 easily.
He benched 102.5kg x 5 also. BB rows up to 100kg x17
Zach squatted 162.5kg 3x3, 172.5 x1 in wraps.
Benched 120kg 5x3 easy. This was his last set.
[ame=http://www.youtube.com/watch?v=5lntp9c5KXg]PTC Brisbane - Zach bench 120kg x 3 - YouTube[/ame]
Ricky did 2 hours worth of overhead work with fuzzy.
Kurt benched 87.5kg x 5.
Friday:
Matt squatted a fairly easy 200kg x1. His missed it a few times over the last few weeks, so it was great to see him finally nail it.
He also did some benching at sets of 140kg.
[ame=http://www.youtube.com/watch?v=XYc-QJTptM8]PTC Brisbane = Matt squats 200kg x1 - YouTube[/ame]
Mike squatted heavy but unfortunately missed 207.5kg which would have been a 5kg PB. 5x5 box squats.
benched 120kg 3x3.
Tara has moved back to conventional. Her hips were getting to sore from narrow sumo, which was having an impact on her ability to pull. Pulling conventional gives her no pain, so we will stick with it for the time being.
She pulled 100kg for 5 singles, and a hard 110kg x 1.
I squatted 180kg for 2 sets of 5.
Today:
Emma squatted 45kg 3x5, benched 32.5kg 5x3, and deadlifted 85kg 5x1. I have also moved Emma back to conventional for the same reason as Tara.
She also did BB rows for the first time, and GHR's 3x5.
Zach's current PB for deads is 180kg, today he pulled 190kg for 3,2,2, just missing the 3rd reps at the lock out. He then did bench, 122.5 5x3 (first rep paused) and then 132.5kh 3x3 to a 2 board. He also did rack pulls, BB rows, GHR's and KB swings.
Steve squatted PPP, top set 147.5kg x5, and GHRs.
Mike rack pulled up to 260kg, KB rows, good mornings.
I benched 107.5kg 7x5, rows, chins, GHR's.
The hardest part is getting beginner clients. A few people have said that they arent "strong enough" to train at PTC yet.... I dont quite understand their logic, my training has improved vastly since surrounding myself with stronger guys.
Thursday:
Loz pulled up to 232.5kg on PPP
Steve started PPP 195kg squat program, squatted his top set of 142.5kg x 5 easily.
He benched 102.5kg x 5 also. BB rows up to 100kg x17
Zach squatted 162.5kg 3x3, 172.5 x1 in wraps.
Benched 120kg 5x3 easy. This was his last set.
[ame=http://www.youtube.com/watch?v=5lntp9c5KXg]PTC Brisbane - Zach bench 120kg x 3 - YouTube[/ame]
Ricky did 2 hours worth of overhead work with fuzzy.
Kurt benched 87.5kg x 5.
Friday:
Matt squatted a fairly easy 200kg x1. His missed it a few times over the last few weeks, so it was great to see him finally nail it.
He also did some benching at sets of 140kg.
[ame=http://www.youtube.com/watch?v=XYc-QJTptM8]PTC Brisbane = Matt squats 200kg x1 - YouTube[/ame]
Mike squatted heavy but unfortunately missed 207.5kg which would have been a 5kg PB. 5x5 box squats.
benched 120kg 3x3.
Tara has moved back to conventional. Her hips were getting to sore from narrow sumo, which was having an impact on her ability to pull. Pulling conventional gives her no pain, so we will stick with it for the time being.
She pulled 100kg for 5 singles, and a hard 110kg x 1.
I squatted 180kg for 2 sets of 5.
Today:
Emma squatted 45kg 3x5, benched 32.5kg 5x3, and deadlifted 85kg 5x1. I have also moved Emma back to conventional for the same reason as Tara.
She also did BB rows for the first time, and GHR's 3x5.
Zach's current PB for deads is 180kg, today he pulled 190kg for 3,2,2, just missing the 3rd reps at the lock out. He then did bench, 122.5 5x3 (first rep paused) and then 132.5kh 3x3 to a 2 board. He also did rack pulls, BB rows, GHR's and KB swings.
Steve squatted PPP, top set 147.5kg x5, and GHRs.
Mike rack pulled up to 260kg, KB rows, good mornings.
I benched 107.5kg 7x5, rows, chins, GHR's.
Sticky
Active member
Couple of vids from tonight.
[ame=http://www.youtube.com/watch?v=jhP9J-w-fq8]PTC Brisbane Scott squats 190kg x 3, 195kg x 1 - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=HFw6gU4ybao]PTC Brisbane - Loz squats 190kg - 5kg PB - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=WpQ6f1m8NjQ]PTC Brisbane - Kurt squats 180kg x 3 - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=H0hEbXZj1iI]PTC Brisbane - Mike benches 157.5kg - 2.5kg PB - YouTube[/ame]
Mike also squatted up to 200kg
We now have 3 guys that squat 200kg or more, and loz, kurt and zach should all hit it over the next few weeks.
Steve also benched tonight, 105kg x 5
[ame=http://www.youtube.com/watch?v=jhP9J-w-fq8]PTC Brisbane Scott squats 190kg x 3, 195kg x 1 - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=HFw6gU4ybao]PTC Brisbane - Loz squats 190kg - 5kg PB - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=WpQ6f1m8NjQ]PTC Brisbane - Kurt squats 180kg x 3 - YouTube[/ame]
[ame=http://www.youtube.com/watch?v=H0hEbXZj1iI]PTC Brisbane - Mike benches 157.5kg - 2.5kg PB - YouTube[/ame]
Mike also squatted up to 200kg
We now have 3 guys that squat 200kg or more, and loz, kurt and zach should all hit it over the next few weeks.
Steve also benched tonight, 105kg x 5
Sticky
Active member
Last night;
Steve squatted up to 155kg x 5 on PPP
Loz paused 132.5kg, a PB
Dan benched 100kg 3x5
I pulled 220kg x 3
Marc clean and pressed the 2" fat bar, 100kg for triples, and front squatted 200kg x 1, a 20kg PB
Tara had a shocker with squats, she ran a strength and conditioning class the night before.
Tonight
Emma squatted 50kg 3x3, benched 32.5kg 3x3 & paused 35kg 5x1.
Tara paused benched 60kg 3x2 then benched to a 2 board - 65kg 2x3, 67.5kg x3.
Mike pulled 250kg for 2 singles. Then hit a 105kg MP, a 5kg PB
Zach squatted 167.5kg 5x3, benched 125kg 3,2,3,3,2.
Matt squatted up to 200kg.
Steve pulled 260kg easy. A 7.5kg PB. Vid to come later.
I benched 122.5kg 8x3.
Steve squatted up to 155kg x 5 on PPP
Loz paused 132.5kg, a PB
Dan benched 100kg 3x5
I pulled 220kg x 3
Marc clean and pressed the 2" fat bar, 100kg for triples, and front squatted 200kg x 1, a 20kg PB
Tara had a shocker with squats, she ran a strength and conditioning class the night before.
Tonight
Emma squatted 50kg 3x3, benched 32.5kg 3x3 & paused 35kg 5x1.
Tara paused benched 60kg 3x2 then benched to a 2 board - 65kg 2x3, 67.5kg x3.
Mike pulled 250kg for 2 singles. Then hit a 105kg MP, a 5kg PB
Zach squatted 167.5kg 5x3, benched 125kg 3,2,3,3,2.
Matt squatted up to 200kg.
Steve pulled 260kg easy. A 7.5kg PB. Vid to come later.
I benched 122.5kg 8x3.
Sticky
Active member
Quite night tonight.
Ricky BNJ 110kg, lots of PP up t0 90kg, GHR, and benched 140kg 3x3.
Loz pulled up to 237.5kg on PPP1
Steve benched up to 107.5kg on PPP, then did 140kg reverse bands.
I squatted 192.5kg x3, 197.5 5x1
Pete came in to use the GHR, he sucks at it, so comes in just about everyday to get a few sets in lol.
Shaun from the forum popped in to say gday. Seems like a good bloke. He was interested in technique sessions and trying to gain a bit of weight.
Hope to see him in lifting with the boys soon.
Ricky BNJ 110kg, lots of PP up t0 90kg, GHR, and benched 140kg 3x3.
Loz pulled up to 237.5kg on PPP1
Steve benched up to 107.5kg on PPP, then did 140kg reverse bands.
I squatted 192.5kg x3, 197.5 5x1
Pete came in to use the GHR, he sucks at it, so comes in just about everyday to get a few sets in lol.
Shaun from the forum popped in to say gday. Seems like a good bloke. He was interested in technique sessions and trying to gain a bit of weight.
Hope to see him in lifting with the boys soon.
Last edited:
Sticky
Active member
Friday night
Mike benched up to a paused 160kg bench at 83kg. a 2.5kg PB.
Tara deadlifted. She worked up to 110kg for a single, missed it conventional, pulled it sumo.
Missed 115kg. After that, she convinced me to let her bench to make up for the deadlifts. She paused 62.5kg for 5 singles.
Kurt Pulled 190kg for 3 singles, then 195kg for 2 singles. He will open at 190-195 for the deadlift comp.
Lozzo benched up to 132.5ish... but missed 140kg.
I benched up to a PB of 140kg paused.
Mike benched up to a paused 160kg bench at 83kg. a 2.5kg PB.
Tara deadlifted. She worked up to 110kg for a single, missed it conventional, pulled it sumo.
Missed 115kg. After that, she convinced me to let her bench to make up for the deadlifts. She paused 62.5kg for 5 singles.
Kurt Pulled 190kg for 3 singles, then 195kg for 2 singles. He will open at 190-195 for the deadlift comp.
Lozzo benched up to 132.5ish... but missed 140kg.
I benched up to a PB of 140kg paused.
Sticky
Active member
Emma pulled up to 90kg for 3 singles, benched a PB of 37.5kg paused, and squatted 50kg for 5 triples.... and scared steve in the process 
. She also did MP, WG pullups and KB rows.
Steve squatted up to 155kg for an easy triple, then did GHR's
Pete benched 67.5kg 3x10, dips, and a KB circuit with burpees added for good measure.
. She also did MP, WG pullups and KB rows. Steve squatted up to 155kg for an easy triple, then did GHR's
Pete benched 67.5kg 3x10, dips, and a KB circuit with burpees added for good measure.
Sticky
Active member
Sorry for not updating this on monday and tuesday, Im back on 90+hr weeks and as soon as I get home, Im out like a light!
Heres a vid of loz's squat the other night. He is running PPP, and this was a 5kg PB, 195kg
[ame=http://www.youtube.com/watch?v=6fEqNuTAW84]PTC Brisbane - Loz squats 195kg - 2.5kg PB - YouTube[/ame]
Tonight:
Zach worked up to 172.5kg for doubles, then 3x1 bench squats with 180kg. KB swing with the 40kg KB 3x8
Tara pulled 100kg 3x1 conventional.
Ben pulled up to 240kg, a 7.5kg PB.
[ame=http://www.youtube.com/watch?v=IMCaSwEqlFk]PTC Brisbane - Ben deadlifts 240kg - 7.5kg PB - YouTube[/ame]
Mike benched up to 162.5kg at around 83kg. HUUUUUGE bench.
[ame=http://www.youtube.com/watch?v=dhmU9yweRi4]PTC Brisbane - Mike benches 162.5kg - 2.5kg PB - YouTube[/ame]
Steve benched up to 115kg for a double on PPP. Was ment to be a triple but missed the groove on the third.
I benched 127.5kg 10x3
Heres a vid of loz's squat the other night. He is running PPP, and this was a 5kg PB, 195kg
[ame=http://www.youtube.com/watch?v=6fEqNuTAW84]PTC Brisbane - Loz squats 195kg - 2.5kg PB - YouTube[/ame]
Tonight:
Zach worked up to 172.5kg for doubles, then 3x1 bench squats with 180kg. KB swing with the 40kg KB 3x8
Tara pulled 100kg 3x1 conventional.
Ben pulled up to 240kg, a 7.5kg PB.
[ame=http://www.youtube.com/watch?v=IMCaSwEqlFk]PTC Brisbane - Ben deadlifts 240kg - 7.5kg PB - YouTube[/ame]
Mike benched up to 162.5kg at around 83kg. HUUUUUGE bench.
[ame=http://www.youtube.com/watch?v=dhmU9yweRi4]PTC Brisbane - Mike benches 162.5kg - 2.5kg PB - YouTube[/ame]
Steve benched up to 115kg for a double on PPP. Was ment to be a triple but missed the groove on the third.
I benched 127.5kg 10x3
Sticky
Active member
I also got to meet Aaron, one of the guys behind BioFlex Nutrion.
He popped into the gym tonight to check the place out and have a chat.
He seems like a really top guy, and Im very happy to have a genuine guy like him supporting the up and coming deadlift comp.
Aaron, if your reading this, it was great to meet you big fella.
He popped into the gym tonight to check the place out and have a chat.
He seems like a really top guy, and Im very happy to have a genuine guy like him supporting the up and coming deadlift comp.
Aaron, if your reading this, it was great to meet you big fella.