Well, this is our first off season at PTC. As you guys know, we are novices in the world of powerlifting. There are quite a few members on here who have had a few competitive seasons, we've just finished our first.
All the lifters need a freshen up, mentally and physically. I'm simply talking about the competing clients
Max - 4 comps
Nina - 2 comps
Dim - 2 comps
Dave - 2 comps
Vicki - 2 comps
Daryl - 2 comps
James - 2 comps
Nathan - 2 comps
Kelly - 2 comps
Nick - 1 comp
Spiros 1 - comp
Alen - 1 comp
Kasper - 1 comp
This is the list of clients who competed in CAPO events and are still training at PTC.
All are currently doing an off season program, most are doing the same thing. Max is training a little different as he just finished his last comp, the others finished a month ago. Spiros is doing his own thing, the rest are training similar.
Of all the clients, Fat Dave is doing the best, and by a long way. Dave cops his whacks when he deserves them, but he also gets the plaudits when he deserves them.
He is done with figure sculpting. He's simply never going to lose fat. That is apparently obvious now. He is currently weighing 111.4kg. His first comp in May he weighed in at 98kg. Luckily for him its powerlifting not bodybuilding.
This week he squatted 130kg x 10 x 10. Dave squats absolute rock bottom, every rep, every set. This was an incredible session. Right now I would guess he can squat 200kg, without a doubt. His PB is 190kg, he is heavier and stronger now. Not many lifters squatted 200kg in their first 2 years of training.
His bench would also be up substancialy as well at the moment. Last night he benched 80kg x 10 x 10, 5 sets very wide grip, 5 sets close grip. His bench would be close to 120kg, its his weakest lift.
Deadlift wise he has done 200kg x 5 off 10cm blocks, his PB is 220kg. On Tuesday he deadlifted 227 x 2 x 2 with the trap bar.
I have told dave I want him to come to the Worlds next year. In 12 months I'm confident of him squatting 220kg, deadlifting 250kg and benching 130kg. Thats a 600kg total, very respectable for a guy who at the time will have lifted for less than 3 years. I would be very surprised if he didnt make those lifts in a years time.
He is training as well as he ever has. Its his first off season, which I now believe is crucial for a lifter. The work he does now will provide him with a very good base. Dave has been able to stay injury free for his first 2 years of lifting. For all his failings, in the gym, he does what he's told. He never wanders off and does his own training, he just does what I ask.
He's not afraid of repetition work, which I feel is one of the keys as to why he has never got injured. He also uses perfect form on the PL every rep.
What we are doing at PTC currently for most lifters is.
Bench - 5 x 10 WG - 5 x 10 CG
Squat - 10 x 10
Deadlift - Building up in 5's while standing on a 10cm block, Trap bar, Shrugs
I will soon introduce high box and low box squatting as well.
The only comp approaching is the DL comp. I'm not a fan of single lift comps, its not powerlifting in my opinion. I'm not sure how many are entering that, but I imagine around 10 from PTC. Some may have bigger fish to fry and not want to interrupt their training.
I let the lifters make up their own mind.
Make the most of your off season and get some reps into you, your joints and tendons will thank you later.
All the lifters need a freshen up, mentally and physically. I'm simply talking about the competing clients
Max - 4 comps
Nina - 2 comps
Dim - 2 comps
Dave - 2 comps
Vicki - 2 comps
Daryl - 2 comps
James - 2 comps
Nathan - 2 comps
Kelly - 2 comps
Nick - 1 comp
Spiros 1 - comp
Alen - 1 comp
Kasper - 1 comp
This is the list of clients who competed in CAPO events and are still training at PTC.
All are currently doing an off season program, most are doing the same thing. Max is training a little different as he just finished his last comp, the others finished a month ago. Spiros is doing his own thing, the rest are training similar.
Of all the clients, Fat Dave is doing the best, and by a long way. Dave cops his whacks when he deserves them, but he also gets the plaudits when he deserves them.
He is done with figure sculpting. He's simply never going to lose fat. That is apparently obvious now. He is currently weighing 111.4kg. His first comp in May he weighed in at 98kg. Luckily for him its powerlifting not bodybuilding.
This week he squatted 130kg x 10 x 10. Dave squats absolute rock bottom, every rep, every set. This was an incredible session. Right now I would guess he can squat 200kg, without a doubt. His PB is 190kg, he is heavier and stronger now. Not many lifters squatted 200kg in their first 2 years of training.
His bench would also be up substancialy as well at the moment. Last night he benched 80kg x 10 x 10, 5 sets very wide grip, 5 sets close grip. His bench would be close to 120kg, its his weakest lift.
Deadlift wise he has done 200kg x 5 off 10cm blocks, his PB is 220kg. On Tuesday he deadlifted 227 x 2 x 2 with the trap bar.
I have told dave I want him to come to the Worlds next year. In 12 months I'm confident of him squatting 220kg, deadlifting 250kg and benching 130kg. Thats a 600kg total, very respectable for a guy who at the time will have lifted for less than 3 years. I would be very surprised if he didnt make those lifts in a years time.
He is training as well as he ever has. Its his first off season, which I now believe is crucial for a lifter. The work he does now will provide him with a very good base. Dave has been able to stay injury free for his first 2 years of lifting. For all his failings, in the gym, he does what he's told. He never wanders off and does his own training, he just does what I ask.
He's not afraid of repetition work, which I feel is one of the keys as to why he has never got injured. He also uses perfect form on the PL every rep.
What we are doing at PTC currently for most lifters is.
Bench - 5 x 10 WG - 5 x 10 CG
Squat - 10 x 10
Deadlift - Building up in 5's while standing on a 10cm block, Trap bar, Shrugs
I will soon introduce high box and low box squatting as well.
The only comp approaching is the DL comp. I'm not a fan of single lift comps, its not powerlifting in my opinion. I'm not sure how many are entering that, but I imagine around 10 from PTC. Some may have bigger fish to fry and not want to interrupt their training.
I let the lifters make up their own mind.
Make the most of your off season and get some reps into you, your joints and tendons will thank you later.
