Jump to content
SAU Community

Powerlifting


markos
 Share

Recommended Posts

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


Link to comment
Share on other sites

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
Share on other sites

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
Share on other sites

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
Share on other sites

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
Share on other sites

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
Share on other sites

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.
Link to comment
Share on other sites

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
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




  • Latest Posts

    • I was actually going to try and dig out a datalog with turbine speed and EMAP haha
    • Wait until @Lithium posts a compressor map and tries to explain what's going on. There is a strong possibility that the OP lives in a digital world and is not comfortable with analogue machines. A turbo is just about as analogue as it gets, with plenty of non-linear behaviours added in on top. Most of us who think we know how they work are actually only getting by on 2nd and 3rd order mental models that abstract away from the actual physics and bring it back to the sort of kindergarten level concepts we can hold in our heads. This is important when you need to hold 10 such concepts in your head at the same time. You need to reduce the complexity of the individual concepts to allow them to be simultaneously held and manipulated. Too much complexity in the base models makes it very difficult to make them work with each other mentally.
    • It could be. It might not be. It is impossible to know without context by asking the owner or the tuner on the day and knowing what they were doing/not doing/attempting to do. You said earlier this is hard to understand because to your mind, a turbo is at full speed when it hits its spike. This is not true. The turbos actual speed is defined by how much air is being forced through it via the exhaust, unless you control it. The spike you are seeing at ~whatever RPM it 'spools' at, is where boost control is starting. If there were no boost control the turbo absolutely would be spinning much faster at 7000rpm than 3000rpm, every single time, on every single engine. Boost control keeps the boost controlled within the limits you ideally want. If it were uncontrolled you would have two scenarios 1) You have a turbo that hits peak RPM and CFM (not boost) at the redline of the engine. This would work, but most people want more boost earlier. 2) You have a turbo that hits peak RPM well before the redline of the engine (say, 3500), and you explode the turbo by redlining the engine. (say, 7000rpm). If you don't want exploding things, or lag, you design a turbo system to come on when you want the boost to be useful, and then not overspin itself into oblivion by using some form of boost control, to control the boost pressure accordingly.
    • Yep. >10 posts required. Prank can relax that for individuals when required.
    • @PranK is there a restriction on posting pics based on post count?
×
×
  • Create New...