Hey team
I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.
Quick Recap
My last comp was back in August 2024, where I went:
• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg
My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.
Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.
I’m currently 19 weeks out, so official prep is still a block away, but the cycle is underway as of last week.
Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.
Off-Season Bests
• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg
All done on 180 mg Test E/week
Comp Goals
• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg
Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.
This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses
Training layout
Monday - Squats / Lower
Wednesday - Secondary bench / Upper
Thursday - Deadlofts / Lower
Saturday - Bench / Upper
Cardio - 30min zone 2 x 3 per week
Will update current program and weights as I go
Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy
Cycle Overview – 20 Weeks
Lab: Core Pharma
• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)
Pinning oils 7 days a week
Support Stack
• Health Juice (Transparent Supps) – 1 scoop
• Axis (Driven Nutrition) – 4 caps
• Dihydroberberine – 600 mg
• NAC – 1000 mg
• TUDCA – 300 mg
• Nattokinase – 10,000 FU
• Kaizen 2.0 (Driven Nutrition) – 1 ml
• L-Carnitine – 400 mg
• CDP-Choline – 200 mg
• DADA – 100 mg
• Cialis – 2.5 mg/day
• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day
• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)
• Astragalus Root Extract – 2000 mg/day (split AM/PM)
• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)
• Magnesium Glycinate – 300–400 mg/day (pre-bed)
• Electrolyte Blend – As needed
• Maltodextrin – As needed
Nutrition
I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.
Typical Day of Eating:
• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix
• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli
• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)
• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich
Blood Work
Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Attached some photos I have currently but will keep up to date with some better photos of the weeks go on
I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.
Quick Recap
My last comp was back in August 2024, where I went:
• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg
My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.
Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.
I’m currently 19 weeks out, so official prep is still a block away, but the cycle is underway as of last week.
Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.
Off-Season Bests
• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg
All done on 180 mg Test E/week
Comp Goals
• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg
Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.
This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses
Training layout
Monday - Squats / Lower
Wednesday - Secondary bench / Upper
Thursday - Deadlofts / Lower
Saturday - Bench / Upper
Cardio - 30min zone 2 x 3 per week
Will update current program and weights as I go
Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy
Cycle Overview – 20 Weeks
Lab: Core Pharma
• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)
Pinning oils 7 days a week
Support Stack
• Health Juice (Transparent Supps) – 1 scoop
• Axis (Driven Nutrition) – 4 caps
• Dihydroberberine – 600 mg
• NAC – 1000 mg
• TUDCA – 300 mg
• Nattokinase – 10,000 FU
• Kaizen 2.0 (Driven Nutrition) – 1 ml
• L-Carnitine – 400 mg
• CDP-Choline – 200 mg
• DADA – 100 mg
• Cialis – 2.5 mg/day
• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day
• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)
• Astragalus Root Extract – 2000 mg/day (split AM/PM)
• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)
• Magnesium Glycinate – 300–400 mg/day (pre-bed)
• Electrolyte Blend – As needed
• Maltodextrin – As needed
Nutrition
I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.
Typical Day of Eating:
• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix
• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli
• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)
• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich
Blood Work
Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Attached some photos I have currently but will keep up to date with some better photos of the weeks go on
