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Richard Wernke

@rwernke

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Hamilton, NZ 📍
Powerlifting enthusiast 🏋️‍♂️💪

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First meet back in 5 years, competed at Full Boar in Rotorua on Saturday. Great to be back competing.
Took a few years off lifting but I'm back at it since March.
Stoked with what I managed to put up after a few months training. 7/9 - 582.5kg total.
All meet PBs and getting close to my best gym PBs.

1 - 2nd Squat - 222.5kg
2 - 3rd Squat - 235kg
3 - 2nd Bench - 125kg
4- 3rd Bench - 135kg
5 - 3rd Deadlift - 235kg by @rwernke

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5

3 months ago

Had the most amazing time in New York with my FIANCÉ!! ✨ by @rwernke

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23

a year ago

Throw back to my last squat pb - 240kg on 10th September. Weighed a whooping 116kg for this lift.
Haven't touched squat or deadlift since this and down 8kg bw already. Not missing all that bulk at all 😂
Time to switch things up!

Videos in reverse order I took them
240kg
230kg
215kg
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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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4 years ago

Stupid happy with this. 5kg bench PR! 132.5kg!
Been 5 months since my last bench PR and unlike squat and deadlift I can't blame the back injuries for my lack of progress. So real good to feel progress again.

Fun fact: In the 5 months since my last PR, I've attempted and failed 130kg 4 times. So it makes this PR even sweeter.

Videos in reverse order of attempts.
1st is 132.5kg 3rd attempt, 2nd is 135kg 2nd attempt and 3rd is 1st attempt 130kg.

Had to try 135kg after how 130kg moved, but settled on 132.5kg after the fail.
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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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0

4 years ago

Cheeky little 125kg bench PR and a 240kg deadlift PR. That's my heavy lifting done for a good few months. Time to leave this big boy body behind and drop a bunch of weight. I've put on a bit over 10kg bodyweight since my last meet in April 2021, so time to lose all that and more and get some cardio back!
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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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5 years ago

Guttered I couldn't get past 230kg in the squat, really thought I had it in me.

Second video is today missing 235kg. Feel like this was do-able but just come out of the hole way too flat. Needed to drive out the hole more upright and there's a good chance I had that.
First is missing 240kg on the 31st. This was a bit of a yolo. Came out the hole flat on this one too but don't think it would have mattered if I repped it perfect, it was just too much weight..
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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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5 years ago

230kg squat pb from last week, stoked. Had more in the tank and will hopefully push for 235-240 very soon!

Very ugly deadlift pb too. 232.5kg for what supposed to be a double but ended up being cluster singles. Still, 2.5kg over my previous 1rm for cluster singles is progress. Hoping to hit 240kg soon, but with how ugly these were we'll see...
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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

37

0

5 years ago

A couple of lifts from a few weeks ago, both craziest weights I've moved in each lift.

Squat is 215kg x3. Current best 1rm is 220kg, so definitely building up to smash that pb.

Bench is 120kg x2. Second rep is dodgy as hell. Would have been a no rep, but im counting it.

Today on squats I also did 200kg x4 for 3 sets but didn't film.So really believe I can squat 230kg+ early Jan when I next go all out on a 1rm. Here's hoping!
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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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1

5 years ago

Heavy SBD dubs from this week.
Squat 210kg x2
Bench 117.5kg x2
Deadlift 220kg x2
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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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5 years ago

Just wow! Haha. Squat pb of 220kg at an absolute RPE 11 😂 Easily the biggest squat grinder I've ever pulled off. My single before this (207.5kg) felt horrendous but I knew from training that I could grind out a squat if I really had to. Didn't expect to be able to grind out a weight this heavy though! 💪

I do wish gyms were open as this would have nice to get this done with 20kg plates to have 5 each side, but we got the job done with my home gym plates (25s, 15s and 10s)

2nd and 3rd videos are 1st and 2nd singles before the 220kg at 195kg and 207.5kg

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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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5 years ago

Brewing up a squat pb. Smashed out 182.5kg for 6 reps today.
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.#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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2

5 years ago

DEADLIFT PB! 230kg!
10kg up from my best which was in comp earlier this year.
May have pushed it a little hard on this one, and in hindsight I should have pb'd with 225kg first and went for this 230 after a deload and a few weeks build up. But here it is! Haha.
Time to back off heavy deadlifts for a wee while and try work on technique while I aim to push my squat a little bit.
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#ipf #nzpf #powerlifting #fitness #gym #deadlift #squat #workout #weightlifting #strength #strongman #benchpress #strong #bench #training #powerlifter #gymlife #fit #squats #strengthtraining #muscle #power #gains #powerbuilding #nzpowerlifting by @rwernke

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5 years ago