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Steven's Powerlifting Log

Scoular

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Starting new log I decided.

My goal is now to finally escape the lighter weight classes. I have all the 52kg and 56kg British records.

First I intend to work up to 60kg bodyweight. I hope to be at this weight for the BPC British 2008.

List of personal goals in the new year:
-Break 400kg total.
-Bodyweight to 60kg.
-Deadlift 200kg.
-Squat 180kg.
-bench 90kg.

Hope this doesn't seem over-ambitious, but got to aim high!
 

Scoular

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BPC Welsh Championships - 3/3/2007

This was my first powerlifting contest. In the 56kg Junior (under 23's) category.
Weighed in at 54.5kg

Here's how it went for me:

Squat
Warm-up:
-20kg x10
-50kg x10
-60kg x5

Opening attempt:
80kg PASS

Second attempt:
105kg PASS

Third attempt:
115kg PASS - BR and PR!


Bench
Warm-up:
-20kg x10
-40kg x6

Opening attempt:
60kg PASS

Second attempt:
75kg PASS - BR and PR!

Third attempt:
80kg FAIL

Fourth attempt
80kg FAIL


Deadlift
Warm-up:
-60kg x6
-80kg x3

Opening attempt:
100kg PASS

Second attempt:
120kg PASS

Third attempt:
140kg PASS

Fourth attempt:
145kg PASS - BR and PR!


With a finishing Total of 335kg. - BR and PR!
 

Scoular

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14/07/2007 - BPC finals 2007

I weighed in at 53.5kg.


Squat
Warm-up:
-20kg x5
-60kg x5
-60kg x5
-80kg x5, x3

Opening attempt:
110kg PASS

Second attempt:
120kg FAIL

Third attempt:
125kg PASS >>> PB and BR!

Fourth attempt:
140kg FAIL

Bench
Warm-up:
-20kg x10
-40kg x5, x5
-50kg x5, x5

Opening attempt:
65kg PASS

Second attempt:
70kg FAIL

Third attempt:
75kg FAIL


Deadlift
Warm-up:
-60kg x5, x5
-110kg x3, x3, x1

Opening attempt:
140kg FAIL

Second attempt:
140kg PASS

Third attempt:
160kg PASS >>> BR!

Fourth attempt:
172.5kg FAIL


With a finishing Total of 350kg. >>> BR!
 

Scoular

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30/09/2007 - UK Open 2007


I weighed in at 51.6kg. Competed in 52kg Juniors.


Squat
Warm-up:
20kg x8
60kg x5
100kg x1

Opening attempt:
125kg

Second attempt:
140kg - BR!

Third attempt:
155kg FAIL


Bench
Warm-up:
20kg x8
40kg x3
60kg x1, x1

Opening attempt:
70kg

Second attempt:
75kg

Third attempt:
80kg FAIL


Deadlift
Warm-up:
-70kg x5
-100kg x2, x2

Opening attempt:
140kg

Second attempt:
160kg

Third attempt:
170kg - BR!



With a finishing Total of 385kg. - BR!
 

Scoular

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30/10/2007 - WPC Worlds 2007

Event took place in Togliatti, Russia.

I weighed in at 51.6kg.


Squat
Warm-up:
20kg x8
75kg x5, x3
100kg x2, x1, x1

Opening attempt:
125kg

Second attempt:
140kg

Third attempt:
150kg - BR and PR!


Bench
Warm-up:
20kg x8
40kg x3
50kg x1
60kg x1

Opening attempt:
60kg

Second attempt:
70kg

Third attempt:
77,5kg - BR and PR!


Deadlift
Warm-up:
-60kg x3
-140kg x1 (thought it was 100kg)
-100kg x2, x1

Opening attempt:
140kg

Second attempt:
160kg

Third attempt:
170kg


With a finishing Total of 397.5kg. - BR and PR
 

Scoular

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30/10/2007 - Hi Rep Bash II 2007

I weighed in at 52kg.

Token lifts on squat and bench - was going for a heavy deadlift.



Squat
Warm-up:
20kg x8

Opening attempt:
60kg


Bench
Warm-up:
20kg x8
50kg x5, x3

Opening attempt:
60kg


Deadlift
Warm-up:
-60kg x5
-100kg x3
-120kg x2
-140kg x1

Opening attempt:
160kg

Second attempt:
175kg - BR and PR!

Third attempt:
180kg - FAIL


With a finishing Total of 295kg.
 

Scoular

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22/11/2007

Bench
20kg x8
30kg x8
40kg x8

Break 20 mins

20kg x8
40kg x8
50kg x8
55kg x7
50kg x5

Close-grip Bench
40kg x8, x10, x6

Dumbell Flyes
5kg x8
7.5kg x8, x8

Shoulder press machine
4 Sets

French Press & Close grip Press
20kg x8 & 8, x7 & 7

Tricep pulldowns
2 Sets

Ab Machine
2 Sets
 

philosopher

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Impressive goals m8. 200kg deadlift damn thats heavy weight. Keep it up :xyxthumbs:
 

Scoular

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Will get that 200kg one day. 25kg off it.


25/11/2007

Cardio

Park Jog
9 mins
 

philosopher

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9 mins park jog. Thats not cardio, that sounds like being lazy ;). Or did you performed some HIIT within that time frame.
 

lifterdead

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Scoular, how do you cycle your weights?

12 week or 8 week cycle?



I'm just getting into powerlifting properly and I was curious how you peak for your comps.
 

Scoular

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Hey Philo, I am really unfit and I have to learn to pace myself so taking it easy on the cardio business.


Hey lifterdead,


I don't cycle by any number of weeks I go by how strong I feel. Just before a contest I cycle up to four weeks usually. I call it 'testing' strength. Use this time to evaluate your opening lifts.

I usually do the following for contest prep.:
cycle strength upwards till max (how ever many weeks you want to cycle - up to the individual).
Then do a week of really light lifting just for technique.
Then take a week OFF (as in do NOTHING).
Then do the contest.

Currently working on speed so doing more reps than I am used to.


I have qualified for the British finals for 2008 in July so this is the next contest I am preparing for. Planning to do a long cycle for that because it's important for me to qualify for the Worlds again.

Which organisation are you planning to lift with?

WPC and IPF are the best.
 

Scoular

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26/11/2007

Squat
25kg x8
40kg x8
50kg x8
65kg x8
75kg x8
85kg x8

Deadlift
60kg x8
70kg x8
80kg x8
90kg x8

Leg Press
80kg x10
60kg x10

Leg Extensions
2 sets

Hamstring machine curls
2 sets

Standing calve machine
2 sets

Seated calve machine
2 sets
 

lifterdead

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Thanks for the reply, Steven.


As it stands, I've never lifted in an actual federation before; just a local bench competition. (275 pounds at 170!) However, I'd like to try a serious meet next year. It will be my first time.

As far as leagues go, I wanted to try a 100% RAW meet, but I don't know if I'll be in Illinois for their next meet. I might be in Hawaii next year, so I guess I'll just check calendars and see what's around. Competition in every league seems steep, but I'd like to enter in the 165 pound class. (I'm a slightly soft 168 now.)

I'll be updating my logg next month with the results of my new training (since I switched to powerlifting exclusively.) I'd appreciate any feedback!
 

Scoular

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29/11/2007

Bench
20kg x8
30kg x8
40kg x8
50kg x8
55kg x8
60kg x6

Close-grip Bench
40kg x7, x9

Dumbell Flyes
10kg x8, x8

Shoulder press machine
4 Sets

French Press & Close grip Press
20kg x10 & 10, x10 & 10

Tricep pulldowns
2 Sets
 

Dstan

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sup scouler good to see u got ur log rolling back in again. Your freaking strong for ur size bro.
 

Hypocrisy86

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Hey Steven, hey we got the same name, except mines spelled with a PH instead of a V, haha, Step-hen. anyway, you are one strong mofo man, and your goals are very well going to succeed, no one i know here, your size can do half the work you do, guess we're all lazy here,.... keep it up bro!
 

pGhi

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I am not fucking or anything but I am just curious that how you keep your weight so low? Some kind of diet or?
 

Scoular

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I am not fucking or anything but I am just curious that how you keep your weight so low? Some kind of diet or?

Genetically small person; 5'4" and light build.

My metabolism might be on the high side and also the main reason is that I don't eat enough.
 
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