0414 442 314
Road to 800kg PowerLifting Total
Gym PB's since last comp
Squats: 230kgsGoal: 300kgs Bench: 170kgs
Goal: 200kgs Deadlifts: 255kgs
Goal: 300kgs Total: 655kgs
Goal: 800kgs
Date: 13th October 2024 - 47 days out Training has been moving along real well. Lifts are holding strong at the moment. Planning to push some singles out shortly to see where I'm at strength wise. Time will tell ha ha ha Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 24th September 2024 - 67 days out Training has been moving along real well. Lifts are holding strong at the moment and I'm down to 109.7kgs as of today which is great Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 17th September 2024 - 74 days out Training has now moved into a 5x5 phase and volume has been increased. The plan is to rebuild and peak in to my compeition while keeping my bodyweight down. Planning to do some carb cycling once I get down under 110kg's to help with retaining tissue and gaining strength. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 11th September 2024 - 80 days out Diet is going really well at the moment. I'll easily make 110kg's before comp day. Rego was put in last night, so it's on like donkey kong ha ha ha, I have started adding in some creatine monohydrate at 6g a day and will continue that right up until comp day. Planning to do some carb cycling once I get down under 110kg's to help with retaining tissue and gaining strength. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 10th September 2024 - 81 days out Diet is going really well at the moment. Sitting around 111kgs and slowly dropping more weight each week. Now that the competition has been pushed back, this gives me even more time to prepare which is a great thing. Nothing weights wise will change at the moment until I'm under 110kg's. I have started adding in some creatine monohydrate at 6g a day and will continue that right up until comp day. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 8th September 2024 - 83 days out
Competition date has been pushed back to the 1st December
Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicelyDate: 4th September 2024 - 63 days out 63 days out and it's bench press night. I've been beaten by the 180kg bewnch press again, but and I'm well on track to reaching 110kg's. I'm currenlty sitting at 111kg's and will be aiming to come down to 106kg's and then loading up on fuel to just be below 110kg's. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 31st August 2024 - 67 days out 67 days out and I'm well on track to reaching 110kg's. I'm currenlty sitting at 112kg's and will be aiming to come down to 106kg's and then loading up of fuel to just be below 110kg's. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely Squats were an easy 220kg's for a single lasy night
Date: 26th August 2024 - 72 days out 72 days out and tonight was deadlifts night. I took a full week off of training to let myself fully recovery while I ramp up my training for the next powerlifting meet. Bodyweight is down to 113kgs. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 18th August 2024 - 81 days out Updates will start again from the 26th August 81 days out from today and I'm currently weighing in at 113.9kg's. The goal is to be under 110kg's for my next powerlifting meet. I have a scheduled week off from weight training this week, but will be using my sessions to do some agressive sretching, foam rolling and some treadmill. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 15th August 2024 - 84 days out 84 days out and I'm starting to change my program around a little to focus on getting in more volume and incorporate some training days with a lower RPE. I have 3 more sessions this week and then I have a complete week off from training. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will keep this as is at the moment as weight is still coming down nicely
Date: 12th August 2024 - 87 days out 87 days out and it's deadlift and barbell rows day. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 11th August 2024 - 88 days out 88 days out amd it's rest day today. Currently, I'm down to a solid 114.9kg's and looking to get down to 110kg's in the next 2 months or so. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 10th August 2024 - 89 days out 89 days out today was bench press day. I worked up to a heavy 170kg's using a widfe grip. Attempted 180kg's but didn't get it up. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 9th August 2024 - 90 days out 90 days out today was squats and RDL's day. The squats felt pretty damn good and I mamaged to grind out 205kg's for a triple. RDL's I maanaged and easy 200kg's for a trrple Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 7th August 2024 - 92 days out 92 days out today was bench press day. Today I focused on 3 different bench press grips in this session and did a total of around 20 sets in total Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 6th August 2024 - 93 days out 93 days out and today was more back training. Today I did barbell rows, pendlay rows, wide grip pulldowns and lower back raises. Hoping to reach a 300kg deadlift. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 5th August 2024 - 94 days out 94 days out annd things are slowly coming together. Tonight was deadlifts and barbell holds. I managed to work up to 230kgs for a triple and barbell hold 300kgs for a few tiny seconds Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 4th August 2024 - 95 days out 95 days out annd things are slowly coming together. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 3rd August 2024 - 96 days out 96 days out and my diet is already starting to produce results. Currently down to 166.5kgs and aiming to get down to under 110kg's befroe the next meet. Today was wide grip bench press day. Managed to get a pretty comfortable 140kg's for a triple. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 31st July 2024 - 99 day out 99 days out from my second powerlifting meet for this year and tonight was bench press, flat and decline. I managed to push some heavy weights for triples tonight and will continue with triples for the next 3 weeks before moving down to doubles and singles I have adjusted my food intake today to assist with bringing my weight down. As of today, I'm currenlty 118kg's and I'm aiming to be under 110kg's by the end of this powerlifting prep. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 29th July 2024 - 101 day out Back on for some heavy deadlifts and barbell holds. My goal is to reach a 300kg deadlift. I have adjusted my food intake today to assist with bringing my weight down. As of today, I'm currenlty 119kg's and I'm aiming to be under 110kg's by the end of this powerlifting prep. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 28th July 2024 - 103 day out No weight training for me today. Today, I'll just knock out my 10,000 steps and get in some good food. I have adjusted my food intake today to assist with bringing my weight down. As of today, I'm currenlty 121kg's and I'm aiming to be under 110kg's by the end of this powerlifting prep. Macros are at Protein 230g, Carbs 190g and Fats 80g. Will run this for a few weeks and then make adjustments as required.
Date: 27th July 2024 - 104 day out Saturday is anotther bench session for me, but this time it's decline bench with higher reps. Really hoping to reach the 200kgs bench press mark by the end of the year. Food wise I'm keeping my protein high and my carbs/fat and a moderate level. I'm also doing 10,000 steps a day to help bring my weight down. Will start some calorie control from Monday, keeping my calories around 3,000/day
Date: 26th July 2024 - 105 day out Friday is legs day for me. Tonight I did a brutal squats and RDL's session. Squats are a weak point of mine, so I really need to give them some special attention if I want to reach the 300kgs squat range. Food wise I'm keeping my protein high and my carbs/fat and a moderate level. I'm also doing 10,000 steps a day to help bring my weight down.
Date: 24th July 2024 - 107 day out Happy Hump Day everyone. Today I have been focusing on getting my grip strength up and getting my bench noice and solid. Felt a little weaker tonight whikle benching, but that's all part of the game; Food wise I'm keeping my protein high and my carbs/fat and a moderate level. I'm also doing 10,000 steps a day to help bring my weight down.
Date: 23rd July 2024 - 108 day out Kicked of Tuesday with a whole bunch of accessory exercises. Today I did Barbell Rows, Pendlay Rows and Wide Grip Pulldowns. Really focusing on my back strength at the moment to greatly assist my bench press. Food wise I'm keeping my protein high and my carbs/fat and a moderate level. I'm also doing 10,000 steps a day to help bring my weight down.
Date: 22nd July 2024 - 109 day out Back into the gym after a 1 week break. I like to run a training cycle of 4 week on 1 week off to allow full recovery, progression and to stop my old man joints from exploding. Todays workout was split into two sessions.
Date: 21st July 2024 - 110 days out Follow me as I prepare to reach an 800kg PowerLifting total at my up and coming PowerLifting event later this year 2024. I'll be updating my blog with videos as I progress towards that 800kg total, telling you roughly what I eat in a day, how my performance went at the gym as well as listing my very own program here.
Last Competition Totals @ 119.9kgs
Squats
240kgs
Bench Press
160kgs
Deadlifts
250kgs
total
650kgs
Sign me up
Gavin Park PT offers personalised training programs specifically tailored for men. With a focus on strength, conditioning and overall health, I have a training solution for you.
Get started