markos

Its easy to sell our method to him, Conor is the same age and goes 240/125/245. Dan knows full well that Conor has done 100% of his training with us. Makes it easier when its not just words.

I have a 17yo boy training here. He joined PTC after we moved, so around 6 weeks ago. He had been training at Jets 24hr, so no squats or deadliest, just curls and benching. Max has had him on the Beginners Workout, coming 3 x week. Tonight we tested his 1RM's. He weighs 75kg and is 185cm. Squats, he managed 105kg, goes quite deep On the bench he got 75kg He just deadlifted 150kg Six weeks of training on the basics. Being a young novice lifter, we didnt push him like a seasoned competitor, but these numbers are okay for a schoolboy. He seems to have been bitten by the Ironbug though, he normally trains with 2 other school friends, they went to a party tonight, he went to the gym first

Thats how he rolls He will go even higher at ProRawFive

My novice comps are open to everyone, no Fed affiliation needed, no special clothing, no matter where you train. In fact, most lifters train elsewhere as my guys are mostly GPC members and no longer do Novice Comps The GPC comps I hold require you to be a GPC member and wear a soft suit. They are sanctioned and National Records can be broken ProRaw events are elite and a lifter must qualify during the year. If you guys are curious as to the standard 80kg MEN 730kg - James McNaught (GPC WA States) 675kg - Greg Frazer (ACT States) 672.5kg - Colin Webb (IPF Worlds) 650kg - Ben Bouchereau (GPC Nats) 640kg - Andrew Jovicevic - (PA Nats) 637.5kg - Amir Fazeli (HOTW) 620kg - Chris Stamatiou (CAPO States) 615kg - Ange Galati (GPA Worlds) 605kg - Emad Nayef (GPC Vic) 605kg - Julian Van Der Zanden 95kg MEN 800kg - Alex Lowe (NSW CAPO) 755kg - Matt Middleton (GPC Nats) 737.5kg - Ariel Dencio (GPC Nats) 732.5kg - Matt Brunoli (PR4) 730kg - Sebastion Oreb (CAPO QLD) 725kg - Joel MCaughn ( GPC WA States) 722.5kg - Scott Wasson (GPC Worlds) 715.5kg - Scott Hill (Oceania) 700kg - Max Markopoulos (GPC Nats) 695kg - Liam Belcher (SA open) 687.5kg Martin Nguyen ( GPC Nats) 110kg MEN 985kg - Dan Green (GPC Nats) 870kg- Ricky Goodyear (GPC Nats) 830kg - Nathan Jones (PR4) 825kg - Jackson Murrie(GPC Nats) 785kg - Richard Hozjan (Oceania) 775kg - Firas El Achkar (PR4) 770kg - Jeremy Buchanek (GPC Nats) 745kg - Nathan Wallace (GPC QLD) 727.5kg - Florian Loock (Oceania) 720kg - Alex Zerba (GPC QLD) 110kg+ MEN 1020kg - Odell Manuel (GPC Nats) 935kg - Wayne Howlett (GPA Worlds) 917.5kg - Dan Wright (ACT States) 910kg - Adrian Tullo (GPA Worlds) 875kg - Steve Tye (ACT States) 863.5kg - Stephen Pritchard (PA Nats) 822.5kg - Shaune Howlett (CAPO Tas) 810kg - Jack Pollard (GPC Nats) 800kg - Zach Turner (GPC Nats) 800kg - Luke Poli (GPC Nats

I should add that Martin weighed 93kg in the gym last night, only 89kg in the mornings though He was under 80kg in those pics His next meet will have him in the 95kg class (ProRawFive)

Only 100 are on the site, the next 79 are subscription only Number 37 seems to be the one most refer to as the best, its been posted on many PT's Facebook pages and websites As I explained thats the process Martin used to get in that condition I posted a pic of

lol, here is my honest opinion Leesh You look fantastic, no more talk about body recomposition, this is no longer on the table, good job So now your focus should be to get stronger. This is purely a time based thing, time under the bar If you are doing big compound exercises, and gradually adding weight, it will come. You are not looking at competing in powerlifting or anything else, so dont push it if your not comfortable, only add weight when you think you can With cardio, if you enjoy, why stop? It hasnt done any damage to your physique, it will slow your progress on strength gains, just be honest and work out whats more important. I'll see you and Birdy in October I hope Good work

Since doing a Novice comp in 2011, this is how Conors progress has gone 3/12 - Vic States - 460kg@82.5kg class 6/12 - Nationals - 490kg@82.5kg class 9/12 - Worlds - 500kg@82.5kg class 3/13 - Vic States - 570kg@90kg class 6/13 - Nationals - 605kg@90kg class He squatted 130kg at his first comp, and 2 years later squatted 240kg, by the time he was 17

I encourage everyone to do one. The most common excuse is "I'm going to wait till I get stronger" Heres a clue, no ones going to stop getting stronger to wait for you lol. History has shown me the guys that get in earliest progress much quicker. Thats how Liam, my 15yo now, deadlifted 200kg at 14 as well as squatting 170kg, at 82kg. Conor is the same, started at 14, did a novice comp very early, now at 17 and 88kg, squats 240, benches 125 and deadlifts 245 Its not a spectator sport, no one got stronger watching

Varies Fig Jam I have one on Sunday and I reckon Alex will go 220/150/230 - 600@89 That is rare, but you never know who will show up Average novices go around 400kg I guess - 120/100/180

Findlays was THE gym back in the day. Most aspired to go train there. My fireman, lets call him David, squats 180, benches 140 and deadlifts 220, around 96kg, very fit. Technique on the lifts is gym quality, bum up on bench etc He has nearly completed DEATH WISH II Thrusters - 20kg x 15 Cannonballs - 32kg x 15 UDL- 64kg x 15 C&P - 16kg x 15 Swings - 24kg x 15 2 circuits non stop, thats 150 reps

Leesh, anyone that wants. Powerlifting men dont do them, unless Max is punishing one, the girls love them, but only Nina from the competing girls does them Remember most of my clients just train to get strong and fit A fireman that trains here goes very well on them.

Birds is correct, my definition of cardio is different to most. I have 19 of these KB circuits, #20 is reserved for the person that can complete #19...........cant be done by a human lol

THE BLACK PLAGUE Thrusters - 32kg x 10 UDL - 80kg x 20 Thrusters - 28kg x 10 KB Deadlift - 64kg x 20 KB Press - 28kg x 10 Cannonballs - 64kg x 10 Swings - 56kg x 10 C&P - 24kg x 10

Leesh, issue # 37 was written many years ago, I'm up to # 179 now If your sole goal is to look good regardless of strength and size goals, follow it Those pics of Martin were done after he followed that newsletter to a tee, except he trained heavy 7 x week and did no KB circuits Remember cardio at PTC is the equivalent to really heavy at commercial gyms. We use 64kg KB's for instance in my cardio routines, as well as Thrusters with a 32kg KB in each hand So when I say cardio, its going to be heavier than what your using for training If you are a vegetarian, you are going to find it MUCH harder sorry The best meal you can eat when trying to get lean is a steak, on its own. It will fill you up so you wont be hungry, lots of nutrients, no carbs. I'm not sure if any of you are familiar with my KB circuits, but they will destroy you, no matter how fit you think you are Thats cardio at PTC

That newsletter was for pure recomposition. When I wrote it we hadnt entered PL yet, all my clients were novices trying to look better. Rice will not help you get lean. Sorry, are you serious about the pad, I cant tell if people are simply being funny and pushing my buttons on the net or not

The question on knee wraps was a good one. For a regular size guy, around 180kg before adding wraps. Jesse added them at around 165kg The girls all squat 100kg+ without wraps During programming for a meet we add them in week 5, so we only use wraps for 5 weeks before meets. If no meet coming up, no wraps We are pretty f**king far from being Crossfit Another story I had a guy ring me from Crossfit, said his wife won some regionals but needed to get her squat up. I invited them down, they live about 35 minutes away. Anyway she tells me she is the strongest girl at her Crossfit gym, she needs to train somewhere to get stronger. I ask her how much she squats, 85kg she weighed 70kg A few other clients come in so I leave them to look around. When I come back there standing in front of our Records Board. They ask me if Nina and Sussy were women. I laughed. She asked if they really squatted 125kg at under 60kg bodyweight. I said were powerlifters, thats what we do, we get stronger. She was stunned. Then she asked about the deadlift numbers, so I pointed out we have around 10 girls that have deadlifted over 140kg. They went prestty quiet. The guy pipes up and said what about the men. I dont think he was believing the numbers on the wall. He said he is strongest in his "box" with 160kg at around 85kg. I pointed out Martin pulls 290kg at 82kg, and our 14yo pulls 200kg. They both agreed this was where they had to train, see you tomorrow Never showed up. We are the opposite of Crossfit If theres any questions I missed, sorry, just ask again

That post is a joke, right...........crossfit?

I see the plateau thing most days Lee came to train at PTC with us after doing QLD States in April, totalled 490kg@89kg In June at Nationals he went 562.5kg@89kg In 10 weeks your not going to get 72.5kg stronger are you? His lifts went from 170/100/220 to 210/112.5/240 April 6 till June 15 Coincidently, he just paid up $1300 for a 12 month membership an hour ago I have many, many cases of this Will be another one on Sunday at my Novice Comp at PTC I'll put it out there now Alex joined 8 weeks ago, best lifts were 180/140/200, so 520kg, has been training for a few years, weighed 85kg when he started I'll post on Monday what he does at my comp, my guess is 600kg+ Oddly enough, he was the strongest guy in his gym We get that a lot lol He comes to PTC, a guy who totals 520kg, dominates at his gym, and our lifter in the same weight class goes 700kg at Nats He paid the $1300 for a year straight up, he knew he was in the right place Just like Elliot was talking about

Elliot nailed it

Pretty sure I said double bodyweight, never mentioned 60kg, you did Double bodyweight, triple bodyweight, its a measure we use, Birds uses it quite a bit Moronic internet argument deflecting from the real issue

Firstly Dan. A 120kg squat is only impressive if your female and weigh under 60kg. Thats not me being a smart ass, its me being 100% honest. Hence my comment about bodyweight. Now Leesh. All exercise is catabolic, no exception. Exercise damages muscles. Some exercise, like heavy weight training will produce an anabolic environment, as the body has to adapt to the stress or die. Light exercise doesnt produce as much stress, little adaption is required. So once you have gone to the gym, lifted heavy weights, broken down lots of muscle tissue, your body will be screaming for calories. If you dont provide them, the muscle gets smaller, because you broke it down, and you will get fatter as a result. Not heavier, fatter, generally lighter, which leads most into a false sense of security. Now what happens if you do feed this new anabolic enviroment you created? Your muscle repairs, gets bigger, burns more calories, you get leaner over time. This honestly is how simple it is Where do we go wrong? Those that have no idea giving advice. The term "fat". Its adipose tissue. I havent got a problem calling it fat, but its gets misused and misunderstood. You need to eat healthy fats, most girls are scared of them. The word carbs is not scary, sugar is, its the same thing All this, and lots more, creates all this confusion. Society got soft, exercise became very non productive, now we have guys thinking a 120kg squat is impressive. Its not anyones fault, its society. I cant save everyone, but I can save you, or the next person The reason I get frustrated and you guys think I'm a prick is because of the ignorance. No one that ever trains here gets offended by me or thinks I'm a prick, no arguments ever with clients on forums. I have the proof what I'm saying is accurate, simple and the truth, around me all the time If your a girl and walk in here and you see Nina benching 80kg, Heidi deadlifting 170kg, 4 girls squatting over 120kg, and they all weigh sub 60kg, your going to think the coach has a clue If your a guy and walk in here, and 14yo boys are squatting 170kg and deadlifting 200kg, other juniors are squatting triple bodyweight or deadlifting 3.5 x bw, your going to think we may know what were doing. But if your on a forum, you already know everything, and I'm just another contributor to the problem by telling you something different Life is simple at PTC lol Hope this helps Leesh

Not sure many guys on here squat double bodyweight