Why seek coaching when there is so much free information out there?

Way too often we have new clients come in who have tried to start strength training by watching youtube or taught from trainers who do not specialise in the big three.

With the huge amount of information out there now it can be overwhelming for a complete beginner. Basic things such as bracing and lat tightness, head positioning might be overlooked.
We live along the philosophy of learning to move a lift in an safe and efficient manner FIRST before adding any more weight on the bar.

Below we have Caitlyn who recently started with our online coaching due to living 2 hours away.

On the left is 65kg prior self taught. On the right is after 30 min with us and a 70kg Pb.

If you're keen to get into strength training and or need an technical assessment, we are here to help.




Xavier Wins Gold at the Sydney BJJ Open

First place at the Sydney Open today! Thanks to everyone at GB Blacktown and my brother/coach Chris Sales for helping me prepare and to everyone that came to support. Was supposed to have 2 fights but one guy forfeited due to injury. Would also like to thank my strength and conditioning coach Trent @miyagistrength @ptcsydney for helping me get back in shape and helping me move up a division, I highly recommend him for anyone looking to take things to the next level. Thanks also to BodyFit Blacktown for sponsoring me and letting me use their world class equipment to get me where I am now. Looking forward to seeing everyone back on the mats tomorrow 💥 #IBJJF  - Xavier

Online client Xavier Sales had prior bjj related injuries and also wanted to move up a weight class because there was more competition for him.

Being the coach of a busy bjj gym meant the program was two days.
One strength/power and the other stability/rehab/plyometrics. Mostly centred on and around the hips.

Nutrition demands increased fairly highly over the 12 weeks with him upping steadily his carb intake.

Cant wait to see how goes as he grows more into this new weight class and compete in the pan pacifics.

@Regrann from @xaviersales - First place at the IBJJF Sydney Open! Thanks to everyone at GB Blacktown for helping me prepare and to everyone that came to support. Was supposed to have 2 fights but one guy forfeited due to injury. Would also like to thank my strength and conditioning coach Trent @miyagistrength @ptcsydney for helping me get back in shape and helping me move up a division, I highly recommend him for anyone looking to take things to the next level.Thanks also to @bodyfithealthclub for sponsoring me and letting me use their world class equipment to get me where I am now. Looking forward to seeing everyone back on the mats tomorrow! 💥 #IBJJF #SydneyOpen #GBBlacktown - #regrann #strengthcoach #barbells #strong #dadbod #strongman #athletics #bodybuilding #weightlifting #powerlifter #fitness #determination #ivanko #bench #deadlift #strengthtraining #powerlifting #abcbarbell #strongman #fitfam #fitness #3lift #iifym #strength #ptcpowerlifting #ptcsydney #athlete #bodybuilding #health #mobility #fitfam #determination
Www.ptcsydney.com.au




Passing the Police Physical Exams - Hayrie

Something every coach loves to see after all the hard works been done. One of our members finally passing her police test.

Young Hayrie has been a member here with PTC for around a year. She joined as she wanted to get into the police force but previously had failed due to her fitness.
Mainly the beep test, bmi and grip strength.

While we agree using bmi isnt a great measure, rules are rules. Despite her having only 22% bf.

We changed up her diet and increased her cardiovascular work. This lowered her bmi and imcreased her beep test score.

With the grip testing we had her do things such as.
- Towel pullups
- Farmers walks
- Axle rows
- Plate pinches

We have helped dozens of police, sas, navy, raaf recruits among other professions pass their required exams.

Lifting or strength goals stuck in a rut?
Why not join the gym and contact us for 1on1 coaching/online coaching to further your goals.

info@ptcsydney.com.au

#powerlifting #squat #personaltrainer #strengthcoach #barbells #strong #strongman #athletics #bodybuilding #weightlifting #powerlifter #fitness #determination #ivanko #bench #deadlift #strengthtraining #powerlifting #abcbarbell #strongman #fitfam #fitness #3lift #iifym #strength #ptcpowerlifting #ptcsydney #athlete #bodybuilding #health #mobility #fitfam #determination
Www.ptcsydney.com.au




4 of our best Strongman Qualified for the Arnolds 2017!

Massive congrats to our 3 Heavyweight Strongmen Sean Bundy, Troy Conley and Strongman Coach Stuart Coulter, Also included is Jacob Rasmussen in the under 90kg category who have all qualified for the Arnold Classic in Melbourne next month.

Sean has been lifting and competing for 2 years now with the last 12months or so in Australia after moving over from the U.K. Since the move his lifts have grown consistently including a recent 300kg axle deadlift at Static Monsters and winning PTC Macarthur's Dawn of the Barbarian's competition.

Troy has chased after this comp since before it was even the Arnold when it was previously FIT X, having worked his weigh up in weight divisions and strength over the last 3.5 years, this experienced competitor is looking forward to the challenge ahead, with a strong overhead and all round passion for the sport hat's second to none we expect big things and the rarely seen deadlift donkey kick.

Stuart has been with us for a fair few years now and is one of the most knowledgeable and experienced strongmen in Australia, a star in athletics in his younger days and a dominate force in all Strongman comps so far including a 5th place at Australia's Strongest Man in 2014.

Jacob has been with us for numerous years now and recently started training again after the birth of his baby girl. We have watched as he trimmed down and recomped his BW back to be stronger than ever. Dominating the competition in the under 90kg category.

The events include:

Log Lift Medley starting at 130kg
Deadlift Medley with 340kg Frame, 330kg Axle, 300kg off the floor
Rising Yoke starting from 400kg for 15mtrs
Stone Series 160kg up to 200kg

We'd like to wish the boys the best of luck as they train their backsides off towards this one, they're already 2 weeks into one of the most mental 8 week blocks we have seen




Age is just a number - Rosemary

55 year old Rosemary smashing her old Pb of 80kg with this 90kg x5s (previous sets were 85 and 87.5x5)

She will be competing at her first ever comp at GPC ACT State Titles in April where she will be on her war to smash 4 national masters records.

Here is what she had to say about the prep so far and how her experience so far with us.

@Regrann from @rose_seery - Week 5 of Competition preparation .. #squat night. Trying out my comp suit and for now on Squat training is with my coach Trent @miyagistrength @ptcsydney to learn and get comfortable with this squat rack.
Just love it when my coach says 'Some surprise weights for you'

Tonight a PB at 90kgs (198lbs) x 5. A slight break after 3 reps due to a misunderstanding on reps but it was straight back into it for the last 2.
Regardless of whether I stopped or not, what I love about this video is how relaxed I am. There was no fear with going back under the bar for the last 2.
3 months ago I was having so much trouble with my squats, due to shoulder injury and shoulder mobility. I have been working hard with mobility exercises and building strength in my shoulders. Trent has been fantastic with the programming and working with my shoulder. 3 months ago I would never had thought that I would do 90kg full range squats for 5. So happy with tonight's squats. Tonight's workout. Low bar squats, high bar squats, block sumo deadlifts, RDLs and yes Trent I did the planks when I got home.
Time for a stretch..


 




GPC NSW State titles results

GPC NSW State titles 2106 Results

First off I would like to thank my team of helpers and officials especially on an Easter Saturday. Without you there would be no comp. Amanda, Daniel, Jacob, Nico, Khiem, Kelvin, Michelle, Ben

A big thank you to all the lifters who competed. Was great to see new and old lifters compete. Congratulations to all the winners on the day.

Here are the results below

11141727_1149534795058944_6151533633218593190_n.jpg

To view pics that happened on the day, click here

Check out these photos taken by Hai from HXP Creative https://www.facebook.com/hxpcreative/

Check out these photos taken by Hai from HXP Creative https://www.facebook.com/hxpcreative/




Guest Blog - Powerlifting from a Female SHW point of view

Sponsored athlete Amanda Price was asked to write a blog on her insights into lifting

*****************************************************************************

I’ve been asked to write a blog entry about my relatively short time as an SHW Woman in Powerlifting.

We’ve all heard the myth that if a woman lifts weights she’ll become bulky, but what if you come into the sport already bulky?

And by bulky, I mean fat.

When I first found PTC Sydney I had been on a year long health kick, eating 1200 calories a day, exercising and burning 500-1000 calories a day by doing mainly cardio and a little weight training with a Personal Trainer. I’d lost 24kg but had plateaued at 105kg. I felt healthy, but I also felt I wasn't strong, and I was not getting challenged with weights by my PT.

I then had my first assessment with Trent and my results were a rough 60kg squat, 40kg bench and 110kg deadlift. I was also painfully shy and not at all confident or comfortable in my own skin.

I did not even know what Powerlifting was when I joined PTC but in a matter of months I was doing my first Novice Comp.

This was a huge overcoming for me because I was not at all comfortable with scores of people watching me potentially fail. (I did not fail, I finished with a 310kg total and 3rd place overall).

I did a few more novice competitions after that, slowly gaining strength and confidence, but there are only so many novice comps you can do before being inevitably asked to join a federation and start ‘officially’ competing.

I decided that I would not. I wanted to do novice comps forever.

The reason?

Two words – soft suit.

As a fat woman who struggled with body image and an eating disorder my whole life, there was nothing worse than the thought of donning what was essentially a 1920’s swimsuit and exposing my pale fleshy thighs to the world.

I watched the live stream of the GPC 2013 Nationals, admiring the strong women.

There was only one women’s SHW lifter in the Rebecca Aichholzer I started thinking, “Well if she can rock a soft suit with confidence then maybe I can too?”.

Then I came across Heather Davidson and Anita Millington both strong SHW women. They did not seem to care what people thought of their thighs, so maybe I should not either?

I’ve competed several times since then in that dreaded soft suit and each time it gets a little easier and I cringe a little less at the sight of my flesh on display.

Women’s Powerlifting has exploded recently, and the SHW ranks have grown so much in the time I’ve been competing, and it is amazing. So many strong women are lifting incredible weights and defying what society tells us fat women should do – cover ourselves.

I am right behind the body positivity movement and firmly believe that everyone is beautiful, valuable and has the right to take up space regardless of his or her shape, size, colour, etc.

I believe athletes come in different shapes and sizes. I’ve seen it in Powerlifting.

I’ve also experienced first-hand the confidence that lifting heavy weights brings. I am now heavier than I was when I started Powerlifting, but I am infinitely more comfortable and confident in my own skin.

Powerlifting is not easy. It can be physically exhausting and mentally tough; no one gets stronger lifting baby weights forever. However it is extremely rewarding, and it is a sport for everyone.

I am constantly amazed at what our bodies are capable of achieving.
When I found PTC and Powerlifting, I felt like I’d finally found a place where my body shape did not matter, all that mattered was how much weight you lift.

Some women’s magazines suggest you should wear nice underwear to feel confident about yourself. I now go through the day confident, knowing I can squat more than many men can.

Editors notes:
Amanda currently holds the #1 all-time Australian Raw SHW total and 3rd biggest of any female in australia and has been lifting for just over 2 years.




GPC Nsw State Titles 2015

Today was the Final day of the GPC NSW state titles 2015.

A few words of thanks before i go into the competition itself.

First off i would like to thank all the lifters and spectators whom participated in this event over the 2 days.

A very big thank you to all the spotter/loaders and officials whom helped out at this event. It is great to have such passionate people involved in the running of this.

Now a summary of the competition.

- 27 lifters competed.
- 7 x 600 plus totals
- 5x 700 plus totals
- 1x 845 total at 102.7kg

75kg Category
Gold - Daniel Menz
Silver - Rob Collison

90kg Category
Gold - Saxby Morley
Silver - Benjamin Wright
Bronze - Adrian Ng

100kg Category
Gold - Dylan Smouha
Silver - Kelvin Sebial Naumanen
Bronze - Tim Wise

110kg Category
Gold - Alex Lowe
Silver - Toddy Whitelock
Bronze - Paulo Goncalves

125kg Category
Gold - Rhyss Keane
Silver - Trent T-Rex Graw
Bronze - Will Hunt

140kg Category
Gold - Mark D Andersen
Silver - Andrew Hargreaves
Bronze - Salevasa Samataua

Overall winner was
Alex lowe - 486.09 Gloss

We are going through the national record attempts and will submit these ASAP.

Please check on our website http://ptcsydney.com.au/competitions Or on social media about the upcoming qualifiers. This is another chance for anybody whom missed out to qualify for GPC Nationals in may.


 




ProRaw 6 update

What an incredible weekend of lifting overall at Prorawsix.

Firstly a a huge thank you to markos and Emad along with the team at Ptc Headquarters for putting up what was one of the most exciting and comps in Australian powerlifting

We bought down a small team of 3 females for this years event.

First off was Milia Cav
With 10 weeks to prep for this comp and a last minute decision to enter.
She didn’t have a greatest prep and a decision was made to have her do 3 condensed training days due to her being away from the gym for 2 weeks of prac. She has always trained 4 day previously. She still managed a pb on her bench and deadlift. 135/70/160. Well done.

Squat - 135
Http://youtu.be/XLaBIBXj698

Milia 70kg bench
http://youtu.be/pRVGS_y8EH8

Milia – 160kg deadlift
http://youtu.be/UAgavViiKZY

Secondly – Chloe Wearing
This was probably Chloes best comp prep to date. She did everything right and more. Exceeding expectations. She only started in the sport 8 months ago. Her last comp was at GPC nats.
Her progress has been exceptional. Big thanks to Dimitrios from PTC Sydenham where she trains out of now for the hands on coaching especially with her bench and sumo.
There was a mishap with the squat at the comp and we had to make adjustments for her second attempt.

Squat 122.5
Http://youtu.be/xJpPvzSN8w4

87.5kg Bench (5kg comp pb) She has never hit that in training. Most was 85 tng.

http://youtu.be/-M6myCmiW3Q

145kg Deadlift. (25kg comp pb).

http://youtu.be/MKVyJzpY7-w

Finally Amanda Price
This comp marks 18 months since she joined the gym. Having gone from being a bit hesitant to compete to now embracing it. She had a mixed prep due to her having some old niggling shoulder injuries. She placed third overall with a 417.5kg total. Her previous best was 385 at GPC Nats. The main goal was to go around 420. This was a very good result.
Well done Amanda. You have done the gym proud.

Amanda - 180/72.5/165 (417.5)
And coming 3rd in the over 70kg women.

Amanda Price 180kg
http://youtu.be/rM4NOyEJ8VA

Amanda 72.5kg Bench
Http://youtu.be/tPTVyoKUO-Y

Congratulations to all the girls. Time to get stronger for push/pull and GPC states next year.




Ed Coan Workshops

PTC Sydney is happy to announce that we will be holding Ed Coan workshops just after GPA Worlds. They will be held here at our facility in lidcome.

Each workshop will have just 20 lifters with Ed, and they will run for around 5 hours.

This is not a seminar or a Q&A, Ed will be going over each lifters lifts, making adjustments and giving advice. This is a great opportunity to learn from the greatest ever powerlifter.

The workshops will cost $150 and only 20 spots are available for each one, it will be a case of first in best dressed. The first workshop is already half filled.

Workshop 1 - Tuesday the 25th of November starting at 5:30pm till 10:30pm
Workshop 2 - Thursday 27th of November starting at 5:30pm till 10:30pm
Workshop 3 – Friday 28th TBA (Only If there is some interest)

Refreshments will be provided on the day.

*********************************************
To pay for the workshop please follow instructions as below.

FullName Day – Example: JohnSmith Tue

Ed Coan Workshop
BSB
112-879
Acc
486 426 633
*********************************************
You can FB message - text or email

Email: info(a)ptcsydney.com.au
Phone: 0421790933 (Trent Nguyen)




Russian Kings Tour 2014

BIG NEWS!!

PTC Sydney will be holding the Sydney leg of the Russian Kings seminar tour.

We will be hosting 2 seminars with 7 of the strongest powerlifters to come out of the Eastern Block.

In attendance will be:
Andrey Malanichev
Mikhail Koklyaev
Andrey Balyeav
Konstantin Pozdeev
Anton Solodov
Konstantin Konstantinovs (KK)
Kirill Sarychev

This is an opportunity to learn about life and lifting from some of the strongest men on the planet. You would be hard pressed to find a more impressive lineup of powerlifting superstars anywhere in the world. The seminar will include background from each of the lifters, Q&A and practical demonstrations.

*********************************************************************
DETAILS:
Both seminars will be held at PTC Sydney - Unit 51, 2 Railway Parade, Lidcombe

Seminar 1. Friday 21/11/14 (7pm-10:30pm)

Seminar 2. Wed 26/11/14 (7pm-10:30pm)

Price - $150 per seminar.

Please transfer payment to Account:
Russian Kings tour
BSB: 112-879
Acc Number: 437 989 552

IMPORTANT - PLEASE PUT IN THE DESCRIPTION. FULL NAME AND DAY(S) YOU ARE GOING EXAMPLE - JOHN SMITH WED OR JOHN SMITH MONWED.

Some tickets may be available at the door on the day but places are limited so get in quick.

Any questions please contact
Trent Nguyen 0421 790 933
or info(a)ptcsydney.com.au

Russian Kings Poster



Online Coaching Results : Gabrielle Snowdon

Gabrielle Snowdon competed at last years PTC novice comp and hadn't really been powerlifting properly since. She was coached and trained mostly at commercial gyms.

She lives 40min from the gym and it wasnt feasible to join PTC Sydney with work and other committments.

4 weeks ago she asked if PTC could do an online programming with her as she had lost direction and she wanted back into powerlifting and just to get strong again.

Her results after 4 weeks of a 10 week program are as below.
Preferably she would have maxes out at 10 weeks but a long holiday was on the cards so i decided to have her max out to take advantage of the post max deload.

Results were after 4 weeks: before (after)

S: 82.5 (90)
B: 50 (57.5)
D: 110 (120)
T: 242.5 (267.5)

If you are interested about online coaching please contact us.




GPC NSW State titles 2014

***************************************
What - Raw and equipped event.
This is a GPC sanctioned event and will be only open to GPC members.
National records can be set at this event.

Weigh in - 24 hour weigh-in
Saturday 11am-3pm
Sunday - 9am-11am

Lifting starts at 11am sharp.
Cost - $50 (Free for spectators)
Contact - Trent Nguyen (0421790933) or info@ptcsydney.com.au
***************************************

Please note:

1. Have your GPC membership form in by that week. This will give our admin team time to process your membership. The link to the form can be found here:

http://www.gpcaustralia.com/index.php/downloads
Then GPC Membership forms.

The GPC rule book can also be found in that section.

2. To gauge how many competitors on the day please have your competition forms emailed to info@ptcsydney.com.au

A). The link can be found here.

http://www.gpcaustralia.com/index.php/downloads/223-gpc-competition-forms

*GPC generic entry form

B). The entry fee can be xferred to this account: Please put your name and GPCSTATES on the description.

PTC Sydney
BSB
112-879
Acc
475 599 969




Fast Track your strength gains

When Stefan Pizzardi joined PTC i had him have a quick chat about his past training history as we do all new members. He was a fairly tall 6’3 large framed male with a Blonde afro sitting in my office.

I asked what his previous lifts were.
He told me he had been training for over 7 months prior and they were 170/90/230 in a full meet at a bodyweight of 114kg. His bench and squat had not moved as much since.

He said he wanted to compete at the highest level while still obtaining records as a junior in PA.

The first few weeks were spent fixing up that good morning he called a squat. Loads of Rows and front squats later.....

Below are his lifts in the 9 months he has been at PTC.

1. Late Feb 2013 comp 170/90/230@114.4 PRIOR to joining PTC.
2. 5 months later at the PA his and hers meet in August 222.5/117.5/265 (115kg total INCREASE)
3. IPF Commonweath and Oceania Powerlifting Championships December 2013
(262.5, 122.5/272.5 – 168kg in 9 months)

Achievements: Representing Australia taking home gold and silver in his respective division along with breaking Numerous national records along the way.
He remained relatively injury free during this period as well. Quick progress often leads to injuries if other factors are overlooked.

No gimmicks, PHDs in lifting or banded SSB good mornings with chains were involved in this progress. A straight bar and adding weights each week to it. Loads of cookies were involved in the making.
A Strong focus on technique and good Simple programming with alot of hard work by Stefan. That kind of progression is typical at PTC.

Come train at PTC in 2014 and fast track your strength gains.




Brandon Lilly - Seminar

Brandon Lilly is one of only several men to total over 2200 (826.5 squat, 573 bench, 804.5 Deadlift) (wraps) and a the creator of the highly popular CUBE method.

Brandon will be sharing his knowledge and principals on training for powerlifting at this seminar.

The workshop will cover a variety of powerlifting aspects such as:
Technique
Programming
Peaking and planning for powerlifting meets
Cutting weight
Q&A

There will be a food provided at this event.

The cost will be $75 per person, please wear suitable clothes to do a bit of lifting in.
Your spot will be added to the attendee list once it is received.

Please use your full name as reference.

Pay to:

PTC Sydney
BSB - 112-879
Acc – 437989552

B-lilly-dead-ST.jpg



Member spotlight - Isaac Nyembo

A big shout out to Isaac Nyembo whom tried out for the melbourne Tigers basketball team last week and made it into their development squad as a point guard. The hardest position to play from what ive lead to believe.

The trials had him playing several games and he ended up beating 80 other tough applicants to be the last two selected.

He has tried unsuccessfully in the past prior to training at ptc make it into other junior development teams over the last 2 years. Mostly relying on his court skills alone.

I remember his figures when he started lifting 4 months ago. Some of the girls lifted more
Well TBH he couldnt go past quarter squats. He was tight everywhere in terms of mobility.

Nevertheless persistence to over coming these hurdles and sticking to what he thought was a "boring" strength program has yielded explosive on court results along with a 2 handed rim dunk. Where as before he could only use one.

He still has one more trial with the sydney kings this friday.

Heres to wishing him the best and many more doors opening up

isaac bball prowler.jpg



Guest Blog - Water loading for a comp

Water loading notes from Strongman competition May 2013 –

By - Aj Bhardwaj

Water loading is a weight cutting process used to shed 3-5% of Body weight prior to competition to make weight. The process itself is 7 days long with the weigh in being on the 7th day.

Summary:

-   Incremental increase in water consumption over Day 1 – 3 Starting at 4 litres and finishing with 8L of water consumed on day 3.

-   Day 4 onwards, water depletion begins as you will only consume maximum of 1-1.5L every day for the next 3 days.

-   Weigh in on Day 7.

Detailed Notes:

1 week prior:

-   Get into habit of drinking water regularly however beware that if you drink already a lot of water during the day, daily water consumption quota during the loading phase will have to increase. The below details are for someone who drinks 2-3L a day normally.

-   Taking a multivitamin. It normally takes a few days for your body to get used to absorbing minerals and vitamins from a tablet. If you don’t take one regularly, start taking one prior to the loading phase.

Day 1:

-   Consume 4L of water

-   Also add “Beast aminolytes” or other electrolyte replacement formula to 2L of the daily quota to replace electrolytes and minerals

-   Started taking multivitamin.

-   Drink majority of the water prior to 5pm.

Day 2:

-   Consume 6L of water

-   Also add “Beast aminolytes” or other electrolyte replacement formula to 2L of the daily quota to replace electrolytes and minerals

-   You won’t be able to consume that much water prior to 5pm but try to do it 2hrs before bed or else you won’t be sleep.

Day 3:

-   Consume 8L of water

-   Also add “Beast aminolytes” or other electrolyte replacement formula to 2L of the daily quota to replace electrolytes and minerals

-   Overloading process will be coming to a stop now, and you will be pissing like no tomorrow.

Day 4:

-   Consume 1.5L of water

-   Also add “Beast aminolytes” or other electrolyte replacement formula to 1/2L of the daily quota to replace electrolytes and minerals

-   I removed a lot of the salty foods from my diet so my body can let go of water faster. Examples of this are: bacon, egg yolk, high saturated fat foods because they retain more fluid, high GI carb foods such as bread, rice etc.

-   My diet for these three days pretty simple: 300g of meat with broccoli x 3-4 times a day with 2 table spoons of coconut butter each meal (Medium chain fats). 2 protein shakes with 30g of protein per serving.

-   It is very important that you don’t drink the 1.5L of water quickly. You need to drink this during the day as this will induce peeing.

Day 5:

-   Consume 1.5L of water

-   By now you will be pissing very often and if you have stopped, it’s because your body has adapted already. In order to keep the process going, you need to make sure that water is consumed throughout the whole day rather than big gulps.

-   Also, if you have done this right you will find it hard to sleep because you will have the urge to go the toilet every half hour. I suggest using melatonin to help aid REM sleep quicker so the sleep you do get is quality.

Day 6:

-   Consume 1L of water.

-   Now this day is very important. If your weigh in is early on day 7 in the morning, I suggest consuming most of the water prior to 5pm and then just sip on a glass of water until you go to bed.

-   If your weigh in is later during day 7, afternoon/evening, then you will consume 1.5L of water but throughout the day and into the night if need be.

-   Now you can guarantee you won’t sleep tonight. From nerves of the competition to having to go to the toilet, this will be a shitty night but get through it cause on the other end is awesomeness.

Day 7:

-   If day 6, was important, day 7 will make and break you competition.

-   If your weigh in is early, just consume a coffee with some coconut butter and weigh in. If your weigh in late, have some eggs but make sure no salty food yet but don’t consume anything 4hours prior to weigh-in.

-   It is absolutely critical that you gain the weight back in whatever time frame you have between weigh in and competition kick-off as this will affect your strength obviously.

-   Immediately after weigh-in consume 1L of water followed by another 250ml of electrolyte formula. Just force it down.

-   You now need to eat like there is no tomorrow. Salty foods galore, bacon, whole eggs, rice etc etc. Make sure you eat healthy fats, and carbohydrates as this is what will get you back into the game.

-   In the next hour, consume another litre of water with 250ml of electrolytes.

-   During competition stay hydrated.

Extra Notes:

-   If some reason, you completely screw the timings and your body adapts prior to day 5 or 6 and you have stopped excreting water and you still are above weight. You will need to sweat it out.

-   If you have a sauna available to you, use it but it takes ages to burn a KG of water weight in it.

-   I have used Matt Kroc’s method and I have been able to sweat out around a KG/45min. Still a very long time and painful process but worth it if you wanna compete.

-   This method is fairly simple and can be done at home. I did it. Sit in a bath tub with as hot water as bearable by your skin. I had my whole body inside the water except my nose and mouth. If you have a small bath tub, get your chest and head in as this is what regulates body heat.

-   At the same time I had the shower running to keep the bathroom steamy. I spend 30 min in the water. 20 min outside to let my body heat come back down so the water again can have effect again. This is also a mental break as its quite challenging sitting in there for 30 min listening to nothing but your heart beat.

Water loading notes from Strongman competition May 2013 – Aj Bhardwaj

Water loading is a weight cutting process used to shed 3-5% of BW prior to competition to make weight. The process itself is 7 days long with the weigh in being on the 7th day.

Summary:

-          Incremental increase in water consumption over Day 1 – 3 Starting at 4 litres and finishing with 8L of water consumed on day 3.

-          Day 4 onwards, water depletion begins as you will only consume maximum of 1-1.5L every day for the next 3 days.

-          Weigh in on Day 7.

Detailed Notes:

1 week prior:

-          Get into habit of drinking water regularly however beware that if you drink already a lot of water during the day, daily water consumption quota during the loading phase will have to increase. The below details are for someone who drinks 2-3L a day normally.

-          Taking a multivitamin. It normally takes a few days for your body to get used to absorbing minerals and vitamins from a tablet. If you don’t take one regularly, start taking one prior to the loading phase.

Day 1:

-          Consume 4L of water

-          Also add “Beast aminolytes” or other electrolyte replacement formula to 2L of the daily quota to replace electrolytes and minerals

-          Started taking multivitamin.

-          Drink majority of the water prior to 5pm.

Day 2:

-          Consume 6L of water

-          Also add “Beast aminolytes” or other electrolyte replacement formula to 2L of the daily quota to replace electrolytes and minerals

-          You won’t be able to consume that much water prior to 5pm but try to do it 2hrs before bed or else you won’t be sleep.

Day 3:

-          Consume 8L of water

-          Also add “Beast aminolytes” or other electrolyte replacement formula to 2L of the daily quota to replace electrolytes and minerals

-          Overloading process will be coming to a stop now, and you will be pissing like no tomorrow.

Day 4:

-          Consume 1.5L of water

-          Also add “Beast aminolytes” or other electrolyte replacement formula to 1/2L of the daily quota to replace electrolytes and minerals

-          I removed a lot of the salty foods from my diet so my body can let go of water faster. Examples of this are: bacon, egg yolk, high saturated fat foods because they retain more fluid, high GI carb foods such as bread, rice etc.

-          My diet for these three days pretty simple: 300g of meat with broccoli x 3-4 times a day with 2 table spoons of coconut butter each meal (Medium chain fats). 2 protein shakes with 30g of protein per serving.

-          It is very important that you don’t drink the 1.5L of water quickly. You need to drink this during the day as this will induce peeing.

Day 5:

-          Consume 1.5L of water

-          By now you will be pissing very often and if you have stopped, it’s because your body has adapted already. In order to keep the process going, you need to make sure that water is consumed throughout the whole day rather than big gulps.

-          Also, if you have done this right you will find it hard to sleep because you will have the urge to go the toilet every half hour. I suggest using melatonin to help aid REM sleep quicker so the sleep you do get is quality.

Day 6:

-          Consume 1L of water.

-          Now this day is very important. If your weigh in is early on day 7 in the morning, I suggest consuming most of the water prior to 5pm and then just sip on a glass of water until you go to bed.

-          If your weigh in is later during day 7, afternoon/evening, then you will consume 1.5L of water but throughout the day and into the night if need be.

-          Now you can guarantee you won’t sleep tonight. From nerves of the competition to having to go to the toilet, this will be a shitty night but get through it cause on the other end is awesomeness.

Day 7:

-          If day 6, was important, day 7 will make and break you competition.

-          If your weigh in is early, just consume a coffee with some coconut butter and weigh in. If your weigh in late, have some eggs but make sure no salty food yet but don’t consume anything 4hours prior to weigh-in.

-          It is absolutely critical that you gain the weight back in whatever time frame you have between weigh in and competition kick-off.

-          Immediately after weigh-in consume 1L of water followed by another 250ml of electrolyte formula. Just force it down.

-          You now need to eat like there is no tomorrow. Salty foods galore, bacon, whole eggs, rice etc etc. Make sure you eat healthy fats, and carbohydrates as this is what will get you back into the game.

-          In the next hour, consume another litre of water with 250ml of electrolytes.

-          During competition stay hydrated.

Extra Notes:

-          If some reason, you completely screw the timings and your body adapts prior to day 5 or 6 and you have stopped excreting water and you still are above weight. You will need to sweat it out.

-          If you have a sauna available to you, use it but it takes ages to burn a KG of water weight in it.

-          I have used Matt Kroc’s method and I have been able to sweat out around a KG/45min. Still a very long time and painful process but worth it if you wanna compete.

-          This method is fairly simple and can be done at home. I did it. Sit in a bath tub with as hot water as bearable by your skin. I had my whole body inside the water except my nose and mouth. If you have a small bath tub, get your chest and head in as this is what regulates body heat.

-          At the same time I had the shower running to keep the bathroom steamy. I spend 30 min in the water. 20 min outside to let my body heat come back down so the water again can have effect again. This is also a mental break as its quite challenging sitting in there for 30 min listening to nothing but your heart beat.

*Aj Bhardwaj is an accomplished national level strongman competitor/Strength coach and PTC Sydney member)



Member Spotlight - Gary "Screamer" Young

Age: 30

Where are you from: Sydney, Australia

What is your occupation:  Credit Risk Manager at CBA

Do you like Kebabs: Only if it has chilli sauce.  

What were your lifts when you started:  160 / 135 / 200  @ 73

What are your lifts now (Squat, Bench and Deadlift):  221 / 135 / 235 @ 75

Do you compete in lifting:  Just recently started.  I currently hold the Deadlift and Total records for the Senior 75kg weight class.

What is the most important thing you have learnt at PTC:
 Train insane for the gains. Lift with your heart and not your ego.

Why do you train at PTC:   Love the environment, equipment and the lack of machines. I love it how everyone helps one another to reach their goals.

How many curls can you do:
  I don't curl.  I bench press and deadlift to get that pump in my arms.

Where did you train before PTC:  Fitness First 

Why did you change from your previous gym:   Got sick of being told off for deadlifting too loud; sick of the bros curling in the squat rack; sick of the chicks doing bosu ball exercises in the squat rack; sick of people doing anything other than squatting in a squat rack!

Can you briefly describe your average daily meals: 
Breakfast: light breakfast, toast, juice, coffee;
lunch - previous night's cooking which is usually rice and meat + protein shake.  
Light dinner; fruit throughout the day.  I eat Nandos about twice a week.  Their Supremo burger is awesome for gains.

What do you do outside of PTC:  If I'm not working, I'm training; if I'm not training, I'm either at work or the missus is annoyed at me for lifting all the time.

What are your goals:  To get Strong as F$^#&

My long term goals are:
Total Elite before mid 2014.

Short term goals:
 Total Master by Nationals in June 13.

If you didn’t spend all your time at PTC, you would be:  Fighting the bros and cardio bunnies for the squat rack at Fitness First.

Name one thing you would add/subtract/change about PTC:  Would be perfect if the gym was located closer to where I live so I didn't have to drive 40+ mins each way.