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markos

By markos,
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markos Mentor

markos

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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


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markos
markos

Double bodyweight deadlift from a girl at her first novice, incredible. Well done Leesh and Birds, you made my day

markos
markos

Kristos squatted 265kg, benched 130kg and deadlifted 285kg for 680kg, then deadlifted 300kg on a 4th attempt His squat is the best ever in the 67.5kg class, in any Fed in the World…..#1 All Time

NickR33
NickR33

Had a decent day at the recent GPC comp in Melbourne. Went 6 for 6 on squats and deads but botched my bench press... again... only getting my opener, which was 10kg down on my gym pb (150kg) I set a w

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Mitcho_7 Mentor

Mitcho_7

Posted
Posted

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.

Trozzle Grand Master

Trozzle

Posted
Posted

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

TTT Grand Master

TTT

Posted
Posted

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.

-FIGJAM- Grand Master

-FIGJAM-

Posted
Posted

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
there it is.

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