15 Tips For Top Training And Nutrition

I joined my first gym when I was 15 years old. This year I turned 30 which means I’ve now been training for 15 years, or half my life. While I certainly am no expert, I do have a fair share of experience both initially as an inexperienced lifter and …

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A Squat Session With Dave Napper

Why train squats? Squats are great for building lower body strength and also work your core. They can also help to promote balance and mobility and should be incorporated into all workout plans where possible. Today’s session Today’s session was my heavy low bar squat day. I currently train heavy …

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Building Strength With Dead-lifts

Want to work on your dead-lifts? Dead-lifts are a great way to strengthen the posterior chain and aid both back and glute gains. Some background info on today’s session Today’s session is all about building my dead-lift strength in preparation for an upcoming Powerlifting Australia competition. My dead lifts are …

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Training For A Powerlifting Competition

At the moment this is my fourth and final session I do on Friday each week. I’m currently three weeks out from my next Powerlifting Australia competition so the weights are gradually increasing while the reps are decreasing. How this session works Front squats are to build up quad strength …

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Jump Aboard The Front Squat Gain Train

As a competitive power-lifter, back squats (or just squats) are by far the most important squat variation. However I am also a massive fan of the often overlooked front squats. Here’s a recent 200kg front squat triple from my training. Currently my all time front squat personal best is 220kg …

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What is Mas Wrestling?

Mas Wrestling is the international name used for the traditional stick pulling competition “mas tard’yhyy” from the Russian Federal Republic of Sakha. How does Mas Wrestling work? Two athletes sit opposite one another and prop their feet against a wooden board. They both grab onto a single wooden stick and …

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So You Want To Squat Big?

I have one of the biggest squats in Powerlifting Australia, hitting 305kg at my last competition. This is a massive contrast to when I was half squatting 30kg on the Smith Machine way back in 2002. There are many ways to build a big squat but here are a few …

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Power-lifting Off Season Training Cycle

This is my first session of the week during my power-lifting off season training cycle. The focus of this session is on improving my bench press strength, while also accumulating high volume work for squats and strengthening the posterior chain. Two to five warm-up sets were performed before each working weight. …

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Squatting 101 – Basic techniques for correct lifting

Are you looking to add squats into your workouts? Or do you just want to make sure that the squats you are doing will guarantee you the best results and greatest muscle growth? Squats can be a complicated exercise to learn, particularly given the many different styles and techniques that …

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How I went from a 70kg teen to a 125kg power-lifter

I first started training at my local gym when I was 15. Back then I thought I knew it all and didn’t need to follow the program from the gym owner, even though he was much bigger and stronger than I was. I mistakenly skipped the heavy compound exercises like …

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My 6 favourite Bulk Nutrients supplements and how I use them daily

My 6 favourite Bulk Nutrients supplements, and how I use them daily: Breakfast: Whey Protein – For breakfast I have a massive protein smoothie with a number of ingredients including Whey Protein Isolate (WPI). All up the shake is around 1500 calories and has a great mix of protein, fat, …

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Warming up for a PB attempt tips

Selecting the right warm up for a PB attempt is important. Too little and you risk injury, too much and your performance will suffer. Here’s some of my tips to help you nail your next PB attempt. Pick 4 – 6 warm up sets and ensure the weight jumps between …

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Getting into Powerlifting

Powerlifting is a competitive sport where lifters attempt to achieve the highest combined total from 3 exercises; squat, bench press & deadlift. Powerlifting is a very welcoming sport no matter your age, gender, body weight or lifting capability. If you’ve ever considered giving powerlifting a try then here’s a simple …

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