Current Stats (Last updated: 19/7/11)
Age: 23
Height: 5’7
Weight: 70kg
Squat: 150kg
Deadlift: 170kg
Bench Press: 100kg
Military Press: 70kg
Clean & Jerk: 82.5kg
Powerclean: 85kg
Injuries: 2 bulging discs
Lifting: Few years on and off
Even more back…
12/3/11
CGBP
bar x 20
40kg x 12
60kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 4
80kg x 5
80kg x 5
80kg x 5
80kg x 4
60kg x 10
60kg x 7
60kg x 6
60kg x 7
60kg x 7
BR
60kg x 16 (strict)
80kg x 12
80kg x 12
100kg x 15 (straps)
DL
120kg x 5
140kg x 5
140kg x 5
my back is hopeless…
DB Curls
20kg x 10 s/s 8hc’s
20kg x 8
12.5kg x 6
A vid from training last week, first time I’ve done high reps in ages, surprised with how easy this came…
I recently competed at ProRawOne Powerlifting comp with 2months training coming back from about a year off to see if my back would get better - it didn’t change. During that time my bodyweight had gone from 60kg to 68kg and some of it must of been muscle (lol) because I set a new PR of 137.5kg squat(up 2.5kg), and 167.5kg deadlift(up 1.5kg).
14/3/11
SQ
bar x 10
40kg x 10
60kg x 10
80kg x 5
100kg x 5
120kg x 6.5 and then my pants completely split, I fell out the groove and dumped it. I tried to save it from the bottom but wasted too much energy.
120kg x 4
120kg x 2
120kg x 2
100kg x 5
60kg x 3
100kg x 3
My back just went to complete shit, physically couldn’t do anymore sigh
DB Curls
20kg x 10
20kg x 10
Leg Extensions
95kg x 10
90kg x 10
85kg x 10
80kg x 10
75kg x 10
70kg x 10
65kg x 10
60kg x 10
55kg x 10
50kg x 10
45kg x 10
40kg x 10
35kg x 10
30kg x 10
25kg x 10
20kg x 10
FPR’s
20kg x 10
20kg x 10
20kg x 10
20kg x 10
DB Curls
15kg x 15
15kg x 15
15kg x 15
15kg x 15
15kg x 15
Hyper Extensions to vertical
50, 50
19/3/11
CGBP
bar x 12
40kg x 10
40kg x 10
60kg x 5
60kg x 5
80kg x 6
80kg x 5
80kg x 5
80kg x 3
80kg x 3
60kg x 10
60kg x 11
60kg x 8
60kg x 9
60kg x 7
BB Curls
40kg x 9
MP
40kg x 5
40kg x 6
40kg x 7
40kg x 8
40kg x 6
DB Curls
15kg x 15
15kg x 15
15kg x 15
15kg x 15
15kg x 15
FPR’s
5
Just weighed myself - 70.1kg 
21/3/11
MP
bar x 12
40kg x 10
50kg x 5
60kg x 5
60kg x 4
60kg x 4
60kg x 2
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 5
Seated Machine Row (just trying this out)
20kg x 10
25kg x 10
30kg x 10
35kg x 10
40kg x 10
Pullups (focusing on the lats/back not the arms)
7,7,7,7,5
After a scare last week I will be giving the back a rest by trying not to do any movements with heavy spinal loading. The only exception will be for MP, which isn’t even that heavy. I will be doing a lot of CGBP, MP, Seated Cable Rows, DB Curls, and maybe some single arm DB rows/machine rows depending how much I like the cable rows (which I’ll try next session), and hyper extensions for hamstrings and lower back, and leg extensions for quads.
After seeing some change in my upperbody over the last few months it’s sparked a new storm of motivation to train. Take this afternoon for example, I fell asleep on the train on the way home from work I was that tired, got home and changed, looked in the mirror and was like bam going to the gym, wake the fuck up. lol.
25/3/11
CGBP
bar x 10
40kg x 10
60kg x 5
80kg x 8
80kg x 6
80kg x 6
80kg x 4
80kg x 5
60kg x 12
60kg x 8
Supported T-Bar rows (just trying these out)
20kg x 10
40kg x 10
60kg x 0.5 - I took it off the rack, and as soon as I started the pull I felt a sharp pain in my left chest just below the pec and was in mass pain sigh. Could not even do a pullup :S, not sure what I’ve done 
DB Curls
15kg x 15
20kg x 10
20kg x 10
15kg x 15
15kg x 15
FPR’s
20kg x 5
20kg x 5
Cable lat pull thingy
2.5kg x 10
10kg x 6
10kg x 6
2.5kg x 10
Hyper extensions to vertical
20
5/4/11
Currently injured with torn intercostal muscle and cartilage around my 8th left rib. Am undergoing treatment and hopefully should be back training in 4-6 weeks.
16/4/11
First session back, physio seems to have helped a bit. I reckon at least another few weeks before I’m pain free and can push it.
CGBP
bar x 20
40kg x 12
60kg x 18
70kg x 6
60kg x 10
60kg x 10
DB Curls
20kg x 10
20kg x 10
20kg x 10
DB MP
20kg x 10
20kg x 6
SQ
bar x 10
60kg x 10
80kg x 5
100kg x 15
120kg x 7
19/4/11
MP
bar x 10
40kg x 10
60kg x 4 + 1pp
60kg x 4 + 1pp
60kg x 4 + 1pp
60kg x 3 + 2pp
60kg x 2 + 3pp
40kg x 10
DL
60kg x 10
100kg x 5
120kg x 5
140kg x 5
160kg x 2
140kg x 5
120kg x 5
100kg x 5
60kg x 5
DB Curls
20kg x 10
17.5kg x 10
15kg x 10
12.5kg x 10
10kg x 10
21/4/11
Bit of a nuff nuff session, no plan just wanted to be in the gym, killed an hour /meh.
Yates Row
60kg x 20
100kg x 20 (straps)
100kg x 12
MP
60kg x 3
60kg x 5
40kg x 10
40kg x 10
FPR’s
20kg x 10
20kg x 10
20kg x 10
20kg x 10
Single Arm DB Row
30kg x 10
30kg x 10
30kg x 10
Seated Cable Row
2.5kg with every increment up to 30kg, don’t remember the reps. Just experimenting with weight and rep range. I feel 20-25kg doing 8-12 reps for 10-15 sets with 60-90secs rest should be good.
Ribs are a bit sore, I guess the real test was on the single arm db rows…nothing fell apart so that was good. My lower back is still giving me grief. Will drop bb rows altogether for a while and start doing UDL’s for conditioning + time to buy a foam roller + start stretching everyday.
I’m starting PPP on Monday, this is what I’m doing:
Mon - SQ PPP 150kg program
Tues - UDL’s and Tabata Thrusters
Wed - BP PPP 100kg program
Thurs - Short sprints (i.e. 10 x 20m etc)
Fri - DL PPP 180kg program
Sat - MP PPP 75kg program
The reason for Tues & Thurs is I’m turning into a fat fuck and it’s sickening shudders. When I bend I can feel and see the fat folding, it makes me sick.
Making a serious effort to fuck off all the sugar and shit from my diet too.
At night I’ve been weighing 70kg on the scales, in the morning after a piss it’s about 66kg, and I’m willing to bet at least 3-4kg of that is just fat around my mid section. Pretty shit weight gain.
Update:
Just booked flights to ProRaw IronEdge Rep Challenge, $260 return the night before, not too bad! 
They have some decent prize money on offer:
1st place - $2000
2nd place - $1000
3rd place - $500
4th place - $250
5th place - $150
6th place - $100
Read more: http://prorawpowerlifting.proboards.com/index.cgi?action=calendarview&thread=1
Just got home from Melbourne. Good day of lifting at the Iron Edge Rep Challenge.
My results were:
Squat 1.5x bw +20kg (124kg) - 8 reps, pants split and fell out the groove, still had a few more in me
Bench bw +20kg (89.5kg) - 3 reps, new PB, happy with this
Deadlift 2x bw +20kg (159.5kg) - 2 reps, back is shot at the moment so wasn’t expecting much
C&PP/J bw +20kg (89.5kg) - 0 reps, best p/c is 85kg so this was always going to be a big ask lol
UDL’s with 80kg kettlebell - 25 reps, again my back is shot at the moment so wasn’t expecting much
Squat:
Bench:
Deadlift:
C&PP/J:
UDL’s:
Despite weighing 70kg I still feel like a 60kg lifter which basically means I’ve got a lot of training to catch up on to bring my strength level up to where it should be for this bodyweight. Overall I wasn’t too happy with my performance but couldn’t really expect much for the minimal amount of training I’ve done in the last year and a half + injuries.
27/4/11
CGBP
bar x 12
40kg x 10
60kg x 5
72.5kg x 5
70kg x 5
67.5kg x 5
65kg x 5
65kg x 5
80kg x 4
SQ
bar x 10
40kg x 10
60kg x 10
80kg x 5
110kg x 5
105kg x 5
102.5kg x 5
97.5kg x 5
97.5kg x 5
Seated Cable Row
20kg x 20
25kg x 15
25kg x 15
25kg x 15
25kg x 15
25kg x 15
30kg x 15
35kg x 10
40kg x 10
DB Curls
20kg x 15
20kg x 15
15kg x 50 (switched to hammer curls about half way)
DB MP
20kg x 10
20kg x 10
15kg x 12
Hyper Extensions to vertical
20
hehe this was me 20kg ago (when I weighed 50kg), still another 20kg to put on
30/4/11
Was meant to train yesterday(Friday) but the flu hit me on Thursday afternoon, so I have been smashing vitamin c/multivitamins/cold & flu tabs and food every few hours + slept 20hrs on thurs night till friday night and I am feeling pretty good today.
DL
130kg x 5
125kg x 5
122.5kg x 5
117.5kg x 5
117.5kg x 5
MP
55kg x 5
52.5kg x 5
50kg x 5
50kg x 5
50kg x 5
Seated Cable Rows
20kg x 15
25kg x 15
30kg x 15
30kg x 15
30kg x 15
35kg x 10
40kg x 10
DB Curls
15kg x 25
12.5kg x 15
7/5/11
CGBP
bar x 10
40kg x 10
60kg x 5
75kg x 5
72.5kg x 5
70kg x 5
67.5kg x 5
67.5kg x 5
SQ
bar x 10
40kg x 10
60kg x 5
80kg x 5
112.5kg x 5
110kg x 5
105kg x 5
102.5kg x 5
102.5kg x 5
MP
57.5kg x 4 + 1pp
55kg x 5
52.5kg x 5
50kg x 5
50kg x 4 + 1pp
DL
135kg x 5
130kg x 5
125kg x 5
122.5kg x 5
122.5kg x 5
(Did all that in an hour)