markos

Sorry I havent been on for so long, very busy, went to Canberra for the States up there, anyway Rack pulls. We dont do them as they teach bad habits (hitching). We place the plates on blocks so it mimics the way a bar leaves the floor. We have numerous heights. Half our lifters pull more off a block, the other half less. Not having momentum at a sticking point makes it much harder. Max has pulled 310kg when he was 75kg, he doesnt get much out of them. Zoran pulls 292.5kg off the floor and 270kg off blocks, clearly he needs the "run up" off the floor. The best exercise for sticking points I feel is pause deads at your sticking point, stop for a count of 2, then finish the rep. We love deficit reads, not sure it helps off the floor though as you can use more leg drive on a deficit that isnt there off the floor, but its a great exercise regardless. Do them 5x5 and those clowns claiming it and followers who have no idea why it exists Bill Starr came up with 5 x 5 when he was asked to write a program for high schools in America to use. Initially he wanted squat/dead/incline but most schools didnt have an incline so he switched to bench press. The 5 x 5 is funny. He said the PE teachers using it were not very smart, and would struggle with a different rep/set scheme, he knew that anyone could remember 5 x 5 lol, so all you guys following it thinking your on something special, think again. The fact is there is no "best" program, but youre doing one cause its easy to remember and some clown put his name to a program Bill wrote out for dumb PE teachers. The effort is the key. To those that claim paused benches are only a benefit for comp lifters, lose the ego, no different to full squats and not hitching your deeds, do the movement properly, your joints will thank you for it when you move to "man" weights Coaches are important for those that have aspirations, a regular guy at a commercial gym does not need one, he doesnt care that mums can rep his squat PB, nor should he, its clearly not why he lifts, its a social outing, so he can tell his mates he lifts etc. I hope I havent missed anything. Like I said I was in the ACT over the weekend, awesome comp, some great lifting I'll post some vids

2013 GPC Vic States WOMEN 48kg class 1. Melissa Knight - 47.7kg - 85/47.5/110 - 242.5kg 60kg class 1. Rebecca Gleich - 57.8kg - 120/67.5/150 - 337.5kg 2. Sussy Kollen - 57.8kg -110/72.5/120 - 302.5kg 3. Vicki Jewson - 57.7kg - 90/57.5/130 - 277.5kg 67.5kg class 1. Heidi Stewart - 60.6kg - 110/70/150 - 330kg 2. Megan Reily - 65.4kg - 100/BMB/130 - BMB 75kg class 1. Jay Jama - 71.0kg - 60/30/95 - 185kg 82.5kg class 1. Emma Bortolotto - 81.9kg - 130/67.5/140 - 337.5kg MEN 56kg class 1. Marlon John - 54.8kg - 115/80/120 - 315kg 67.5kg class 1. Jesse Markopoulos - 66.8kg - 160/100/190 - 450kg 2. Luke Bender - 66.0kg - 110/100/200 - 410kg 75kg class 1. Emad Nayef - 74.7kg - 235/115/255 - 605kg 2. Robbie Tissera - 73.1kg - 227.5/120/220 - 567.5kg 3. Ivan Ho - 70.7kg - 165/120/170 - 455kg 4. Dim Papaconstantinou - 70.5kg - 145/100/185 - 430kg 5. Daniel Distefano -69.5kg - 125/100/160 - 385kg 82.5kg class 1. Martin Nguyen - 80.9kg - 252.5/157.5/275 - 685kg 2. Eddie Dargham - 81.2kg - 185/105/250 - 540kg 3.Chris Van Gunst - 78.3kg - 150/125/235 - 510kg 4. Jordan Zollo - 82.4kg - 150/130/200 - 480kg 5. Sam Boyce - 81.3kg - 140/112.5/185 - 437.5kg 6. Dimitri Jayaratne - 76.7kg - 135/57.5/175 - 367.5kg 7. Adrian Zwaan - 81.9kg - 95/80/160 - 335kg 8. Krit Barnett - 82.0kg - 130/105/65 - 300kg 90kg class 1. Max Markopoulos - 89.8kg - 260/155/250 - 665kg 2. Adam Lam - 89.3kg - 240/140/260 - 640kg 3. Erros Chiodo - 88.0kg - 215/125/275 - 615kg 4. Nick Edlin - 88.8kg - 210/132.5/240 - 582.5kg 5. Keng Tan - 89.7kg - 215/142.5/220 - 577.5kg 6. Conor Zyskowski - 87.0kg - 230/110/230 - 570kg 7. Stelian Tchapkanski - 89.9kg - 180/150/215 - 545kg 8. Ethan Perera - 87.3kg - 130/80/150 - 360kg 100kg class 1. James Jenai - 94.5kg - 245/175/250 - 670kg (180kg 4th BP) 2. James Visciglio - 97.9kg - 195/135/272.5 - 602.5kg 3. Nick Haralambopoulos - 97.6kg - 185/120/250 - 555kg 4. Wayne Kollen - 99.8kg - 200/130/225 - 555kg 5. Josh Rayson - 96.9kg - 185/120/220 - 525kg 6. Kris Baldry - 99.7kg - 200/105/205/510kg 7. Ronnie Chau - 94.6kg - 170/100/242.5 - 512.5kg 8. Ross Katsambis - 97.7kg - 170/105/215 - 490kg 9. Jake Clinch - 95.1kg - 70/140/75 - 285kg 10 . John Nichols - 93.6kg - 80/75/75 - 230kg 11. Aaron Scarborough - 96.6kg - 80/80/65 - 225kg 110kg class 1. Daniel America - 104.3kg - 230/140/260 - 625kg 2. Nick Rankin - 102.3kg - 200/140/240 - 580kg 3. Will Grainger - 105.8kg - 215/125/230 - 570kg 4. Duke Catherine - 108.2kg - 135/105/190 - 430kg 5. Jeremy Buchanek - 101.1kg - 80/75/75 - 230kg 6. Gregg Gordon - 108.5kg - 80/75/75 - 230kg 125kg class 1. Zoran Jankovski - 114.3kg - 250/145/292.5 - 687.5kg 2. Joe Zollo - 119.1kg - 220/120/240 - 580kg 3. Alan Kissick - 116.8kg - 165/105/215 - 485kg 4. James Thompson - 116.0kg - 110/85/175 - 370kg 140kg class 1. Spiros Markopoulos - 128.0kg - 70/152.5/75 - 297.5kg SHW 1. Jack Pollard - 148.1kg - 280/170/280 - 730kg EQUIPPED MEN 100kg class 1. Barry Murray - 97.1kg - 200/160/200 - 560kg 2. Brendan Hains - 95.1kg - 270/BMB/260 - BMB BENCH ONLY WOMEN 82.5kg class Equipped 1. Emma Bortolotto - 81.9kg - 90kg MEN 100kg class 1. Laird Ross - 93.9kg - 180kg 2. Alen Pezerovic - 93.9kg - 130kg

Whats funny is that Martin is the only one in my crew who takes Creatine. Max and Jack are sponsored, they get it for free and still dont take it

Nick, some are destined to stay weak and small, they'll never understand you eat for size and lift for strength, as you pointed out, Martin and Gregg are both Elite, different builds. Same training, one eats more. It doesnt seem difficult to understand. Anyway, please dont post that crap in here, its clearly a PL thread, PL is a sport.

Gregg goes alright lol At around 105kg and 20yo his best lifts are Squat 320kg x 2 Bench 200kg x 2 Dead 300kg x 1 Started lifting when he was 13. He has more muscle on his body than any 20yo I have ever met.He weighed 108kg before the workout yesterday, 110kg at the end. Martin was 83kg the day before weigh in, weighed in at 80kg, was 86kg 2 hours later. SRS13, has nothing to do with powerlifting,its about progress in the gym. If your not making that kind of progress, your just repeating the same workouts. Its called progressive resistance training, thats the actual name for what we loosely call exercise The progress I mentioned has nothing to do with powerlifting. Those in denial that state they lift to get bigger instead or prefer other exercises, check out Greggs strength and size

I mean 5 years from the first day you walk in a gym Nick, ignorance is not an excuse. I know Max has been training for 5 years, most would say he started by powerlifting, not even close. He started first for soccer, then Olympic lifting, then 3 years ago to the month, powerlifting He started at 51kg, is now 90kg, and in 5 years he has done 250/155/250. Started at 15 is now 20 Martins is a similar story, 5 years of training, first 3 1/2 at home Jack in under 3 years has done 300/185/300, but he has gone from 105kg to 155kg These time frames are from first ever session.

Bodyweight doesnt work, thats why its not used in ANY form of strength competition Jesse squats 165kg@67kg, thats 2.4 x bw Jack squatted 300kg@150kg, thats 2 x bw Most think Jesses is the more impressive lift, its not, its not even close For them to be equal on a Glossbrenner calculator, Jesse has to squat 210kg@67kg

Im interested to see what some have achieved, as I like to use it for research

Lifters are a novice in my opinion if they cant squat 140, bench 100 and deadlift 180. This is achievable by anyone regardless of bodyweight in under a year, some do it in a few weeks. Next phase is 180 squat 120 bench and 200kg dead, thats an intermediate lifter, 2-3 years lifting for the lighter guys A 220 squat, 140 bench and 240 dead means your plenty strong in commercial gym speak. In PL speak strong for a 90kg lifter Advanced for a 90kg lifter is 250 squat, 160 bench and 260 dead After that progress will slow, but that should take 5 years of consistent lifting If youve been lifting for 5 years, weigh around 90kg and arent close, ask yourself what youve been doing You will have big muscles if you can make those lifts This is just my opinion, dont take it to heart, its just a guide

More squats get missed on the descent than they do on the way up I find it easy to tell which it will be as I've sptted 2,000,000 squats in my life Some are just never going to be mentally strong enough to be physically strong enough

Trent runs and owns PTC Sydney, you can give him a call on 0421 790 933

Jack spent most of the trip standing talking to Spiros at the back of the plane He's not looking forward to the flight to Hungary this year

Someone had to sit next to 198cm and 155kg Jack on the way to Worlds lol