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24.01.2022 Here we have BJJ client Rick with a massive 10kg pb on his deadlift following his last program we hit bit of a wall with his bench press so safe to say plenty of bench in the next program

23.01.2022 Kaden is only 17 yrs old and can already deadlift 150kg pretty comfortably considering he has to lift it twice as high as most of us will be good to see what he can pull in another 7 weeks at the end of our current program

14.01.2022 A pleasant surprise Here we have Raw1 member Rewi with a 250kg sumo deadlift only 5kgs off triple bodyweight a pleasant surprise considering the grind he had to pull 235kgs conventional a few weeks beforehand in our true raw Powerlifting comp

13.01.2022 My prep for the last Powerlifting comp of the year is just about into its final week. Tonight I simulated a comp day warmup for the deadlift, which culminated in what will be my first attempt (of three), if everything is goes to plan. Since Nationals, I’ve had a bit of a mental issue with deadlifts, and after scaling back the weight a bit, I’ve regained some sort of confidence. The 220kg I get here is the heaviest I’ve let myself lift since June. That little hurdle has been ...cleared now, and hopefully I push back into PB territory on Sunday week. PS- on December 8 at OnyxFit in Bibra Lake, the strongest lifters in WA will be fighting it out in the Power to Weight State Titles. We’ve got World Champions, National Champions, and State and National Record holders in the field, so it’ll be a cracker of a show! Cheers, Paul Speering Raw1 Member

04.01.2022 Over the past 10 weeks our Girls Who Lift class have been undergoing a powerlifting program. The girls have shown great improvement over these 10 weeks and all accomplished new Max’s on the 3 main lifts; Squat, Bench and Deadlift. Today's post is a shoutout to Ngarangi Hansen who at 16 years old has managed to get a 140kg squat, 140kg deadlift and 70kg bench. Over the past 10 weeks, Ngarangi has also watched her nutrition, fuelling her body with the correct nutrients and has managed to drop 13kg of weight

02.01.2022 Since Nationals, I’ve put a lot of focus into upper body strength, now that I have the confidence in the shoulder. Chris and I worked together on building a pro...gram that would concentrate on my upper body without coming at the expense of the legs and lower body. After a month, we did a max test on bench, and I picked up a handy 2.5kg all time PB, which was a 5kg ‘post stem-cell’ PB. Not bad, but let’s see where this takes us we agreed. Another month or so later, max week came around again. It had been a tough, tough cycle, and almost every session was a rep PB across the three main lifts, and just to make it a little more extreme, we swapped Sumo deadlifts for conventional ones ... I’d never done them before, but why not, I thought. I didn’t miss a session, I hit all but two of the programmed sets (and that was because sumo had fried my back), and I’d kept injury free. Consistency is key, and there is no substitute for hard work. On Tuesday just gone, it was time to test my bench out again ... this time I punched the face of gravity with 137.5kg on the bar, and a 7.5kg PB. So, that means that in a bit over two months since Nationals, I’d added 12.5kg to my bench. Saturday morning was all about squats. My back was still fried from sumo deadlifts, and even a good stretching didn’t free it up much, but, I felt primed and ready to go despite the back. My current squat PB is 215, and after a relatively ‘easy’ squat at 210, I decided to jump straight into uncharted territory and bumped the bar up to 217.5. That came and went with barely a drama, and then I made a deal with the devil ... If I squat 220, will you let me off sumo deadlifts for the day? Sorted. As we all know sumo deadlifts are cheating, and every time you do one, the devil takes a little of your soul. The devil must’ve been confident that I’d bitten off more than I could chew with 220kg, and he/she/it was looking forward to a failed squat attempt followed up with more sumo ... A perfectly symmetrical bar, with four red 25kg plates per side, ensured that the acoustics and wind resistance were optimal. A slow and controlled decent was decelerated and turned over at the bottom, and then with a grunt, a slight lower back spasm, and some words of encouragement, the bar and I found ourselves back up the top. A new PB of 220 was in the book, and the devil left the gym disappointed