markos Posted March 20, 2013 Author Share Posted March 20, 2013 2013 GPC Vic StatesWOMEN48kg class1. Melissa Knight - 47.7kg - 85/47.5/110 - 242.5kg60kg class1. Rebecca Gleich - 57.8kg - 120/67.5/150 - 337.5kg2. Sussy Kollen - 57.8kg -110/72.5/120 - 302.5kg3. Vicki Jewson - 57.7kg - 90/57.5/130 - 277.5kg67.5kg class1. Heidi Stewart - 60.6kg - 110/70/150 - 330kg2. Megan Reily - 65.4kg - 100/BMB/130 - BMB75kg class1. Jay Jama - 71.0kg - 60/30/95 - 185kg82.5kg class1. Emma Bortolotto - 81.9kg - 130/67.5/140 - 337.5kgMEN56kg class1. Marlon John - 54.8kg - 115/80/120 - 315kg67.5kg class1. Jesse Markopoulos - 66.8kg - 160/100/190 - 450kg2. Luke Bender - 66.0kg - 110/100/200 - 410kg75kg class1. Emad Nayef - 74.7kg - 235/115/255 - 605kg2. Robbie Tissera - 73.1kg - 227.5/120/220 - 567.5kg3. Ivan Ho - 70.7kg - 165/120/170 - 455kg4. Dim Papaconstantinou - 70.5kg - 145/100/185 - 430kg5. Daniel Distefano -69.5kg - 125/100/160 - 385kg82.5kg class1. Martin Nguyen - 80.9kg - 252.5/157.5/275 - 685kg2. Eddie Dargham - 81.2kg - 185/105/250 - 540kg3.Chris Van Gunst - 78.3kg - 150/125/235 - 510kg4. Jordan Zollo - 82.4kg - 150/130/200 - 480kg5. Sam Boyce - 81.3kg - 140/112.5/185 - 437.5kg6. Dimitri Jayaratne - 76.7kg - 135/57.5/175 - 367.5kg7. Adrian Zwaan - 81.9kg - 95/80/160 - 335kg8. Krit Barnett - 82.0kg - 130/105/65 - 300kg90kg class1. Max Markopoulos - 89.8kg - 260/155/250 - 665kg2. Adam Lam - 89.3kg - 240/140/260 - 640kg3. Erros Chiodo - 88.0kg - 215/125/275 - 615kg4. Nick Edlin - 88.8kg - 210/132.5/240 - 582.5kg5. Keng Tan - 89.7kg - 215/142.5/220 - 577.5kg6. Conor Zyskowski - 87.0kg - 230/110/230 - 570kg7. Stelian Tchapkanski - 89.9kg - 180/150/215 - 545kg8. Ethan Perera - 87.3kg - 130/80/150 - 360kg100kg class1. James Jenai - 94.5kg - 245/175/250 - 670kg (180kg 4th BP)2. James Visciglio - 97.9kg - 195/135/272.5 - 602.5kg3. Nick Haralambopoulos - 97.6kg - 185/120/250 - 555kg4. Wayne Kollen - 99.8kg - 200/130/225 - 555kg5. Josh Rayson - 96.9kg - 185/120/220 - 525kg6. Kris Baldry - 99.7kg - 200/105/205/510kg7. Ronnie Chau - 94.6kg - 170/100/242.5 - 512.5kg8. Ross Katsambis - 97.7kg - 170/105/215 - 490kg9. Jake Clinch - 95.1kg - 70/140/75 - 285kg10 . John Nichols - 93.6kg - 80/75/75 - 230kg11. Aaron Scarborough - 96.6kg - 80/80/65 - 225kg110kg class1. Daniel America - 104.3kg - 230/140/260 - 625kg2. Nick Rankin - 102.3kg - 200/140/240 - 580kg3. Will Grainger - 105.8kg - 215/125/230 - 570kg4. Duke Catherine - 108.2kg - 135/105/190 - 430kg5. Jeremy Buchanek - 101.1kg - 80/75/75 - 230kg6. Gregg Gordon - 108.5kg - 80/75/75 - 230kg125kg class1. Zoran Jankovski - 114.3kg - 250/145/292.5 - 687.5kg2. Joe Zollo - 119.1kg - 220/120/240 - 580kg3. Alan Kissick - 116.8kg - 165/105/215 - 485kg4. James Thompson - 116.0kg - 110/85/175 - 370kg140kg class1. Spiros Markopoulos - 128.0kg - 70/152.5/75 - 297.5kgSHW1. Jack Pollard - 148.1kg - 280/170/280 - 730kgEQUIPPED MEN100kg class1. Barry Murray - 97.1kg - 200/160/200 - 560kg2. Brendan Hains - 95.1kg - 270/BMB/260 - BMBBENCH ONLYWOMEN82.5kg class Equipped1. Emma Bortolotto - 81.9kg - 90kgMEN100kg class1. Laird Ross - 93.9kg - 180kg2. Alen Pezerovic - 93.9kg - 130kg Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6789806 Share on other sites More sharing options...
TTT Posted March 20, 2013 Share Posted March 20, 2013 Hope Rebecca continues to do this sport. so much potential. still laugh at Dan. don't look don't look don't look, oh shit.. f**k.. look left.. no that's obvious.. look ahead.. no that looks like your looking.. ah shit looked again... crap!! Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6789809 Share on other sites More sharing options...
NickR33 Posted March 20, 2013 Share Posted March 20, 2013 haha he looks so uncomfortable... trying to be a gentleman, poor bloke Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6789825 Share on other sites More sharing options...
TTT Posted March 20, 2013 Share Posted March 20, 2013 I've got no shame... I'd be all.. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6789860 Share on other sites More sharing options...
-FIGJAM- Posted March 20, 2013 Share Posted March 20, 2013 I've got no shame... I'd be all.. This. she looks to have done those lifts pretty easily. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6789865 Share on other sites More sharing options...
Nee-san Posted March 20, 2013 Share Posted March 20, 2013 Markos, where can I contact you to get PPP ? cheers, Mitch. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6789912 Share on other sites More sharing options...
TTT Posted March 20, 2013 Share Posted March 20, 2013 [email protected] Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6789919 Share on other sites More sharing options...
jangles Posted March 20, 2013 Share Posted March 20, 2013 Or via pm like everyone else uses on sau Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6789959 Share on other sites More sharing options...
Mitcho_7 Posted March 20, 2013 Share Posted March 20, 2013 Stoked, got my 102.5kg x3 bench out last night!!! Week 7 here I come. Tried doing some paused reps on 90kg and wow that makes it about fifty times harder. No way would I get 102.5kg out without utilizing the stretch-shorten cycle. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790531 Share on other sites More sharing options...
NickR33 Posted March 20, 2013 Share Posted March 20, 2013 the pause does get easier the more you practice it... just have to concentrate on keeping tension Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790568 Share on other sites More sharing options...
Trozzle Posted March 20, 2013 Share Posted March 20, 2013 the pause does get easier the more you practice it... just have to concentrate on keeping tension That's what I've found when I've dicked around with the pause. You habitually allow too many muscles to relax when you pause, as your mind wants to use it as a chance to rest....when in reality you want the exact opposite! Keep those muscles tensioned haha Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790602 Share on other sites More sharing options...
Mitcho_7 Posted March 20, 2013 Share Posted March 20, 2013 The reality is though, I'm not a competing lifter so the pause isn't a big thing. As long as I'm not bouncing the bar off my chest, just lowering and pressing in a controlled manner that's all that I care about. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790662 Share on other sites More sharing options...
-FIGJAM- Posted March 21, 2013 Share Posted March 21, 2013 well I just reread the SS workout routine and realised I have been doing it wrong.... 2x warm up sets then 5x working sets.... Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790741 Share on other sites More sharing options...
TTT Posted March 21, 2013 Share Posted March 21, 2013 SS as in starting strength? SS is 3 sets of 5 reps for working sets for sq, bench, OH press Deads is 1 set of 5 reps Power cleans are 5 sets of 3 reps. There are no 5 working sets apart from the power cleans. and warms ups is a personal thing... if I only did 2 warm up sets and got straight in to the work sets, I'd break more frequently than I do now. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790775 Share on other sites More sharing options...
-FIGJAM- Posted March 21, 2013 Share Posted March 21, 2013 SS as in starting strength by Mehdi think the program has changed slightly but I could very well be wrong. Workout A: Squat Bench Barbell Rows (I don't do these, I do seated cable. Reason is I get heaps of pain in my wrist joints from it) Workout B: Squat Overhead Press Deadlifts Straight from his book that he sends to everyone: "You'll do 5 sets of 5 reps (5x5) with the same weight on every exercise after you've done your warm-up sets. There's 1 exception, Deadlifts, where you'll only do 1 set of 5. Here's why: 5x5 or even 3x5 Deadlifts would mess with your recovery and cause stalling because you're already doing 5x5 Squats 3x/week. I urge you to stick with 1x5 Deadlifts." "Never jump straight into your work weight, warm-up first. As an example, let's say your work weight for the Squat is 135lbs. Then here's how your training would look like... • 2×5 45lbs => 2 sets of 5 reps with the empty Olympic bar • 3 x 90lbs => 1 set of 3 reps with the 45lbs bar + 22.5lbs/side • 5 x 135lbs => first set of 5 reps with your work weight • 5 x 135lbs => 2nd set of 5 reps with your work weight • 5 x 135lbs => 3rd set of 5 reps with your work weight • 5 x 135lbs => 4th set of 5 reps with your work weight • 5 x 135lbs => 5th and final set of 5 reps with your work weight" "Notice that on the Deadlift you only do 1 set of 5 reps, not 5x5 or 3x5 because that could cause stalling when combined with 5x5 Squatting 3x/week. So let's say your work weight on the Deadlift is 225lbs, here's then how it would look like: • 5x 135lbs => 1 set of 5 reps, 1st warm-up set • 5x 175lbs => 1 set of 5 reps, 2nd warm-up set • 5x 225lbs => 5 reps with 225lbs, your work set" No mention of power cleans If you want to read the entire book that he sends http://s3.stronglifts.com/stronglifts-5x5-report.pdf there it is. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790842 Share on other sites More sharing options...
TTT Posted March 21, 2013 Share Posted March 21, 2013 Mehdi = Strong Lifts Rippetoe = Starting Strength I don't really care for Mehdi but anyway... 5x5 of compound lifts is all kinds of good. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790853 Share on other sites More sharing options...
-FIGJAM- Posted March 21, 2013 Share Posted March 21, 2013 dont i feel silly..... which is the better program for a beginner in strength and a beginner in working out in general? Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790878 Share on other sites More sharing options...
TTT Posted March 21, 2013 Share Posted March 21, 2013 Squats is the better program. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790882 Share on other sites More sharing options...
TTT Posted March 21, 2013 Share Posted March 21, 2013 Rippetoe has a 300 page book describing squats, bench, deadlift, OH press and power cleans. lol seriously, both make you squat 3 times a week. one says do 3 sets of 5, the other says 5 sets of 5. do what you want. as long as its squats Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790883 Share on other sites More sharing options...
-FIGJAM- Posted March 21, 2013 Share Posted March 21, 2013 haha 3 sets sounds better then 5 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/35/#findComment-6790890 Share on other sites More sharing options...
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