Thursday: Second session
Attended a kettlebell workshop from Steve Cotter. Was 2 hours and learnt some really cool techniques and tips. Spoke to him about the carry over to powerlifting and gave me some suggestions to add in for developing the glutes, forearms, traps, lower back and hip power.
Tomorrow morning (Saturday) going to be attending another workshop from Shaun Cairns to learn the ‘hard style’ thing such as cleans, snatches, turkish get ups and so on. Be good to pick his brain too and most importantly give me more knowledge to train my clients better.
[quote]Florrianer wrote:
Great job bro.
Do you know where I can get a lever belt and wrist wraps in the Cape Town area?[/quote]
Hey dude! The belt I use we got from Oxygen gym (Chaos hardcore barbell is in the gym), Helgard owns it and checking out their facebook or website you can see the products and just buy from them. I bought my singlet and all my powerlifting suits from Helgard, he was very professional, took his time to help me choose the right gear for me and literally that day sent the equipment down and next day had my gear.
So ja they would be your best option. There was a Fitness-X in century city that had some belts and wraps but they closed down now sadly.
Where abouts in Cape Town do you train?
I’ll be sure to give him a call , thankz.
I used to train at Virgin Active but got sick and tired of waiting in lines and people curling in the squat rack! So I decided to train at home (farm outside Stellenbosch). I’ve bought a few pieces of equipment over the last year. I’ve been training for the last 6 months according to principles I’ve learnt from Elite FTS. I’ve done Jim Wendler’s 5/3/1 program and Chad Wesley Smith’s The Juggernaut Method program.
Some of my equipment include:
- Powertec Power Rack and Adjustable Bench
- 450kg Needle Bearing Olympic Barbell
- 65kg Adjustable Olympic Dumbbells
- 250kg Olympic Weights
- Front Squat Harness
- Prowler
- Various Bands
- Spinning Bike
I’m currently considering buying strongman equipment from Evolv Concepts. Do you know where I can get chains for cheap? I want 2 x 1.5 m chains that weigh 10kg’s each
My current stats are: (84kg and 1.79m)
deadlift: 225kg
squat: 155kg (started 6 months ago)
bench press: 140kg
push press: 110kg
Keep up the good work!
Awesome lifts!
The gym I train and personal train out of is in claremont Evo Fitness, you can check our faceook to see how the gym looks and so on. We used Evolv concepts for our yoke, farmers handles, adjustments to our glute ham raise and dip bar, all really good and they can handle some nice weight! Recommend them 
Glad to hear there are some more strength enthusiasts out in our country. Really trying to build the strength community, have you entered in powerlifting comps at all?
Also if you ever want to come train at Evo, even just to see some of our equipment we got from Evolv Concepts and maybe just have a training session you are more than welcome!
Ja I’ve been following Evo Fitness on Facebook and Twitter for the last couple of months. Loved your article “Real Eyes, Realize, Real Lies” on your blog.
I’ve never competed in a powerlifting comp before. I’ve checked out West Workout’s raw powerlifting pics on Facebook. I don’t really have any desire to compete at the moment. I first want to improve my squat and my technique on my olympic lifts.
My long term training goals are:
300kg deadlift
180kg bench
140kg push press
220kg squat
Those are some pretty awesome long-term goals! Wouldn’t mind having those numbers for myself too! But ja thanks for reading the blog, just starting out trying to punt strength training into the mainstream a bit.
But ja you shoulder enter a comp, really changes you afterwards, you’ll find you training becomes totally different after it. More so mentally you approach training intensely and your understanding of ‘heavy’ becomes something different to what you know now. After competing my lifts have all shot up.
Deload week. Only reason I am is because I’m getting my tattoo tomorrow, hate not training haha!
Monday: Deload lower
Squat:
60kg x 5 reps
100kg x 3 sets x 5 reps
Deadlift:
70kg x 5 reps
100kg x 3 sets x 5 reps
Kettlebell work:
Cleans
Double swings
Fluid style swings
Hard style swings
Abs
Tuesday: DE Upper
Bench
bar x bunch of reps
60kg x 5 reps
80kg x 3 sets x 5 reps
Chin ups:
BW x 3 sets x 8 reps
Turkish get ups:
18kg x 5 reps each side
Dumbbell row:
30kg x 2 sets x 10 reps each side
Overhead kettlebell press:
18kg x 2 sets x 10 reps each side
No training till next monday, letting the tattoo heal up the rest of the week. Just going to eat an ass load of food, foam roll and rest
So I started a new log because I’m working with Brandon Lilly in terms of training under Cube Method test groups. So new log is at: