Yeah dude I am really stoked for the chance, especially since most of the guys are new to the sport like myself and we can compete together and afterwards see if we can organise days that we can train together or something cuz a few of them will be competing at the Fed meet in december too 
The guy who is running the event has competed for years, competes in a few feds, so ja least we’ll get to chat to him as well for like tips and so on.
I am going to taking my camera with, so will be snapping footage and pics for the critque of tnation members haha!
Did the meet today, GPC federtaion. Vice president Ian Morris hosted the event at his house, was really an amazing experience! I competed raw, didn’t hit my current 1RM that I have done before at the meet today but to me the experience of learning how to control that adrelalin dump, nerves, timing of warming up and getting set on a monolift far outweighed what I lifted. By the second bench attempt I was fried and felt shattered, suprised I could deadlift at all afterwards!!
Lifts:
Squat: 150kg
Bench: 130kg
Deadlift: 195kg
Total: 475 (1045 lbs)
What I realised I need to work on for the 100% Raw Federation meet on December 10th:
*More lifts at or above 90%
*Work on pausing my bench in training
*Slowly keep increasing my prowler GPP work
*Do more free squatting instead of box squats on max effort days
*Add band resistance on dynamic bench and squat days
With the added strategies into my current training and keep increasing and altering intensities and loads with my supplemental work, I should hit my goals for December 10th which will be a 180kg squat, 145kg bench and 210kg deadlift. This will equal a 535kg total or 1177 lbs total.
After that for christmas I am going to get IPF approved metal squat, bench and deadlift suits and start 2012 in geared lifting.
Really glad I am getting involved in the sport and its only going to get better and heavier
Vids of the meet I will put up on Monday night when I get my mates vids from him!
Monday:
Normal warm up
25 reps band pull throughs
20 reps good mornings
25 reps band hamstring curls
Box jumps:
Reactive jump from kneeling onto box x 3 reps
Depth jump onto box x 3 reps
15kg weighted vest box jump x 3 reps
Depth jump onto 40 inch box x 1 rep
Kettlebell prehab benching:
8kg kettlebells each side x 25 reps
14kg kettlebells each side x 15 reps x 2 sets
Hanging power cleans:
40kg 6 sets x 5 reps
Trx row:
15 reps x 3 sets
Deload week
Tuesdsay:
Kettle bells hanging from bench:
12kg x 20 reps
20kg x 15 reps x 3 sets
Band lat bar row:
25 reps x 3 sets
Band triceps push downs:
25 reps x 3 sets
Kettlebell overhead press:
10kg x 15 reps
12kg x 15 reps
14kg x 15 reps
Trx row:
15 reps x 3 sets
Deload week
Thursday:
Back squat:
60kg x 8 reps x 4 sets
Deadlift:
Conventional:
70kg x 2 reps
Snatch deadlift:
70kg x 2 reps x 9 sets
Band hamstring curls:
Blue band x 15 reps x 3 sets
Suitcase deadlift:
60kg x 5 reps each side x 2 sets
One leg pistol squat onto bench:
8 reps each leg x 3 sets
Abs:
swiss ball circles x 8 reps each side x 3 sets
Deload week
Friday:
Bench press:
60kg x 8
80kg x 8
100kg x 8
110kg x 8
3 board close grip press:
60kg x 5
80kg x 5
100kg x 5
120kg x 3
Triceps pulldowns:
27kg x 15
32kg x 15
36kg x 15
Seated close grip row:
36kg x 15 x 3 sets
Military press:
40kg x 15 x 3 sets
Block 4
Week 1
Monday: ME LOWER
Back squat:
60kg x 5 reps x 2 sets
80kg x 3 reps
100kg x 3 reps
120kg x 2 reps
135kg x 1
150kg x 1
160kg x 1 -------> 5kg PR!!! Wooop!
Pin squats:
60kg x 8 singles x 45sec breaks
Cambered bar good mornings:
40kg x 15 reps x 3 sets
Single leg pistol box squats
15 reps x 3 sets
Cable pull through’s:
32kg x 15 reps
36kg x 15 reps
41kg x 15 reps
TRX leg pull ins
15 reps x 3 sets
Very nice squat PR. Btw I hate you, your squat is getting uncomfortably close to mine lol.
haha thanks man! Lol its all about competition 
I should of filmed it yesterday but I use my phone for my camera and I was jamming some death angel hard on that thing before I lifted! But oh well should try to film some stuff more often!
Block 4
Week 1
Tuesday: Dynamic Upper
Bench press:
bar x 5
bar with 32kg chains x 3
40kg with 32kg chains x 3
60kg with 32kg chains x 3
70kg with 32kg chains x 8 sets x 3 reps
Dumbbell press:
Maximum reps in two sets
20kg x 25 reps, 45sec break, 20kg x 20 reps
Tate press:
15kg x 15 reps x 3 sets
Dumbbell rows:
25kg x 15 reps x 3 sets
Before I read/watched Andy Bolton’s video blog the other day on how he does dumbbell rows I have never felt dumbbell rows hit my lats before. I felt it in my grip and mid back but until I did the “arc”, my lates felt like I had done a million lat pulldowns! WOW! LOVED IT!!!
Lateral raises:
7.5kg x 15 reps x 3 sets
Dumbbell shrugs:
30kg x 15 reps x 3 sets
Today was an aswesome session, felt tired from the max effort squat PR yesterday, but once the bench started going, it all felt good!!! I did this workout in an hour exactly, short, fast, min rest.
Block 4
Week 1
Wednesday: Recovery/Conditioning
Took a hockey ball and rolled over my calves, glutes, back, shoulders, biceps, triceps and chest
Circuit: 5 rounds with 1min 30sec break between rounds
60kg prowler rope pull 15m
60kg prowler push back 15m
Sledehammer hit on tire x 10 hits
70kg trap bar deadlift walk 30m
Block 4
Week 1
Thursday: DE LOWER
Squat:
Purple bands double looped over the bar. About 30kg tension I think at the top.
band x 3 reps
40kg with bands x 3
60kg with bands x 3
70kg with bands x 2 reps x 12 sets
Sumo deadlifts:
70kg x 3 reps
110kg with 32kg chains x 10 singles
Dimmel deadlifts:
40kg x 20 reps x 3 sets
Walking lunges:
10kg each hand x 15 rep x 3 sets
Band hamstring curls:
Blue band x 15 reps x 3 sets
Palloff press:
18kg x 15 reps x 3 sets
Block 4
Week 1
Friday: ME UPPER
3-board bench:
60kg x 5
80kg x 5
100kg x 3
120kg x 5
130kg x 1
140kg x 1
145kg x 1
150kg x 0 -----> I think I could of got it but I believe my mind bitched out before my body did…
3-board close gip lockouts:
100kg x 8 singles x 45sec breaks
Triceps cable extensions:
27kg x 15 reps x 3 sets
Seated close grip row:
36kg x 15 reps x 3 sets
Military press:
40kg x 15 reps x 3 sets
Rear delt raises:
7.5kg x 15 reps x 3 sets
Block 4
Week 2
Monday: ME UPPER
Warm up:
Static stretch
Foam roll
Band traction on lower body
Box jumps: Seated onto a medium box 3 reps, kneeling reactive jump onto medium box x 3 reps
Band abs and leg curls x 25 reps each
Deadlift:
70kg x 5 rep x 2 sets
110kg x 3
150kg x 3
170kg x 2
185kg x 1
195kg x 1
205kg x 1 —> 10kg PR!
210kg x 1 —> 15kg PR!!! (462lbs)
Jissus amped on the deadlifts, 5 plates around the corner
Pin squats:
80kg x 8 singles x 30sec breaks
Cambered bar good morning:
45kg x 12 reps x 3 sets
Pistol squat sits:
4kg x 12 reps x 3 sets
Cable pull through’s:
46kg x 12 reps x 3 sets
TRX Leg Pull ins:
15reps x 3 sets
Bodyweight is at 93kg (205lbs) at the moment, liking it here, going to keep it here for the rest of the year, just get really strong in the below 100kg for a while.
Tuesday: DE UPPER
Bench:
75kg with 32kg chains x 8 reps x 3 sets
Dumbbell press:
22.5kg x 25 reps, 20 reps
Tate press:
17.5kg x 12 reps x 3 sets
Dumbbell row:
27.5kg x 12 reps x 3 sets
Lateral raises:
10kg x 12 reps x 3 sets
Dumbbell shrugs:
32.5kg x 12 reps x 3 sets
Block 4
Week 2:
Wednesday: Accessory day
Warm up:
Static stretch
Foam roll
Soft tissue lacrose ball roll over glutes, shoulders, chest, back
Hamstrings:
100 red band leg curls
Abs:
100 standing red band abdominal crunches
Pulling muscles
Chin ups:
3 sets of max reps. 12,8,5
Wide grip lat pulldowns:
22kg x 15 reps
27kg x 15 reps
32kg x 15 reps
Slow, strong squeeze
Fat Gripz hammer culs:
20kg x 8 reps x 3 sets
Conditioning
Prowler: 60k low bar and high bar sprint x 3 sets of 30m
Awesome DL PR! Looks like training is going quite well.
Yeah dude thanks! At the strength and conditioning gym that I work at we got a board up now with the top places for like dead/squats/presses and benches so ja just been having fun trying to get top slots, far from it though lol! But builds competition which is rad!
Block 4
Week 2
Thursday: DE LOWER
Box squat:
75kg with about 60kg (135lbs) tension at the top, so about 135kg at the top x 12 sets x 2 reps
Sumo deadlift:
110kg with 32kg chains x 10 singles
Dimmel deadlifts:
45kg x 20 reps x 3 sets
Walking lunges:
10kg each hand x 12 reps x 3 sets
Paloff press:
22kg x 12 reps each side x 3 sets
*forgot to do band leg curls, fuck… and I got to miss tomorrow’s training session as I am going to a trance party this weekend. Just gonna enjoy the time away, chill out/swim/eat/drink and party in nature lol! Civilization detox!
Block 4
Week 3
Monday: ME LOWER
Lacrose soft tissue rolling on chest/back
Foam rolling
Band traction work on legs
Box jumps: 3 reps x 2 sets
Weakpoint extra work: Red band standing ab crunches x 25 reps, red band hamstring curls x 25 reps
Chain Squat:
bar x 10
30kg chains and bar x 5
(Top weight including 32kg chains)
70kg x 5
90kg x 5
110kg x 5
130kg x 3
150kg x 1
160kg x 1
170kg x 1 -----> PR!!! (375lbs)
Pin squat:
90kg x 8 singles x 30sec breaks
Cambered bar good morning:
50kg x 10 reps x 3 sets
Single leg box squat: (To parellel)
BW x 10 reps x 3 sets
Cable pull through:
45.5kg x 10 reps
50.5kg x 10 reps x 2 sets
Trx leg pull ins:
15 reps x 3 sets
Block 4
Week 3
Tuesday: DE UPPER
Statc stretches
Foam roll
Arm band triset warm ups
Wall slides
Band face pull
Band pull apart
Weakpoint: 25 red band hamstring curls and standing ab crunches
Bench:
80kg and 30kg chains x 3 reps x 8 sets
Dumbbell bench press:
25kg x 25 reps, 12 reps
Tate press:
20kg x 10 reps x 3 sets
Dumbbell rows:
30kg x 10 reps x 3 sets each side
Lateral shoulder raises:
12.5kg x 10 reps x 3 sets
Dumbbell shrugs:
35kg x 10 reps x 3 sets