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25.01.2022 @va_poo_rize 220kg squat on his 3rd So impressive how controlled he looked when he unracked the weight, which is not an easy thing to do in wraps and the execution Jacob ended up adding 75kg to his total from his first novice comp only 8 weeks ago hitting big pbs on all 3 lifts

24.01.2022 Emily almost ready for her first novice powerlifting competition in a couple of weeks time

23.01.2022 Well done to @kiefer_s for jumping in the deep end and competing in his first novice powerlifting competition yesterday Kiefer weighed in at 88kg and went 9/9 hitting pbs on all 3 lifts and only receiving one for the day A great performance from someone who is so new to the sport ... Squat 1st 120kg 2nd 130kg 3rd 140kg Bench Press 1st 95kg 2nd 100kg 3rd 102.5kg Deadlift 1st 160kg 2nd 170kg 3rd 180kg

22.01.2022 WARM UP SETS It’s important that you not only warm up but also to get your body primed to lift heavy loads. The mistakes I often see people making with warm up sets is they either do too many reps at higher percentages leading them to tire before their working sets or you’ll see the opposite with not enough warm up sets to get their bodies primed to lift heavy, this can lead to poor movement quality or even injury Below is a warm up guide I used for Clare this morning workin...g up to a heavy double at 130kg 20-30% (empty bar x5-8) 50% x5 65% x2-3 80% x1 90% x1

21.01.2022 APL State Champioships Recap Sean’s first time competing in an APL meet had a ripper of a day going 9/9 in the u125kg class. Pbs on both Squats and Deadlifts, added another 10kg from his last meet on bench (Shoulder injuries have held him back on his bench over the last year) and also beat his previous total which was in wraps with a 530kg total Sean has put a lot more effort into correcting some technical flaws since last comp, still little things to work on, but he’s headi...ng in the right direction. Great lifting Sean Top Lifts Squat - 200kg Bench Press - 125kg Deadlift - 205kg

19.01.2022 Jacob Harris jumped in last minute to compete @ruccisgym novice comp over the weekend after a client of mine had to pull out. Jacob has already signed up to compete at Western Classic, but we decided it would be a good idea to get some experience on the platform before jumping into a sanctioned meet We took a conservative approach to this comp with very little prep and a focus on getting bigger numbers at Western Classic in a couple of months time. Nevertheless Jacob still pu...t up some decent numbers and gained some valuable experience on the platform He went 8/9 just missing his 2nd deadlift after losing his balance, plenty more to come from the big fella, can’t wait to see what he can deliver in a couple of months time SQUAT 1st 155kg 2nd 165kg 3rd 175kg BENCH 1st 110kg 2nd 115kg 3rd 120kg DEADLIFT 1st 165kg 2nd 180kg 3rd 180kg

18.01.2022 @bigballs_82 190kg squat opener Sean had to do this bare knees as he was called up for his first squat just after doing his final warm up out the back, so this ended up being a raw squat pb. Things don’t always go to plan on comp day and you have to be ready to adapt if things go away from your planned routine. To Sean’s credit he suited up and nailed this opener, unfortunately got done for depth on his 2nd and missed the start call on his 3rd, but Sean walked away with some valuable experience on the platform

13.01.2022 @clarke.clare pulling 167.5kg (2.5kg pb) on her 3rd. Didn’t all go plan on squats missing her 2nd and 3rd at 150kg which she did in the gym quite comfortably on her last squat session and missed out on her pb of 80kg on bench due to her butt lifting of the bench, but she maintained a positive attitude and came out and nailed all 3 deads. Didn’t get that 400kg total we were after, but I know how determined Clare is to improve and she will go 400 plus for sure next comp. Still came away with thein the u60kg class

11.01.2022 All the best lifts from the crew Smith's Fitness who competed at Rucci's Gym Western Classic We had 16 lifters represent the gym with x2 x2 & x5 plus a first time 300kg squat and a first time 200kg bench along with our first Masters Australian Record on bench from much loved member Guy This is the most competitors we had represent the gym and the progress from everyone over the last year has been of the charts! Can’t wait to see more progress as we get ready for States ...and Perth Cup later this year If you live in the Rockingham/Mandurah area and are interested getting into powerlifting then hit us up, we are always ready to take on new clients and willing to start from all strength and fitness levels

08.01.2022 APL State Championships recap Tenielle Burger has competed in a few competitions now but was her first time competing in an APL meet. I was so impressed with how calm and positive she was over the day, seen a lot of growth in her as a lifter. Tenielle came away with in the u82.5kg class just behind Sally McBrydie who has been a big inspiration to Tenielle. At one point Tenielle was only 10kg less then Sals total, when I pointed this out to Tenielle she was blown away. Just goes to show if you put in the work amazing things can happen. Keep up the great work mate

07.01.2022 PODCAST (find us on Spotify & Apple) Ep50 - Novice Comp Review plus MORE This morning Troy and I review the Smith's Fitness team's performance from last weeke...nds Novice Powerlifting Competition before we go over a few helpful hints for those jumping on the platform for the first time. We kept it to an hour but we could both talk powerlifting till the cows come home. Be a legend and listen, subscribe, rate and review ============================ Listen here:www.bit.ly/2EZXLbB ============================ find us here: @smiths_fitness @troyabbottpt www.facebook.com/smithsfitness ============================ For coaching & gym membership inquiries get in touch via social media or [email protected]

05.01.2022 Jess back and biceps from last night