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Senior Physical Education

By Luke Shirley | Posted: Sunday November 5, 2023

My name is Luke Shirley and since the beginning of Term 3, I have had the pleasure of being the Strength and Conditioning Coach for some of the senior PE classes.

In this role, I have worked alongside a great group of boys to build muscle, gain strength and movement competence, and developed sport specific strength and power to improve their performance in their chosen discipline.

To measure their progress, a three repetition max test was conducted in the last few sessions. The exercises included a bench press, deadlift and squat, as well as a one repetition max for a pull up. The sum of all four lifts was divided by the individual’s body weight to gauge the strength relative to the person's mass.

Great progress was seen across the board and many personal bests were set! Below highlight some of the strongest lifts from the Year 12 and 13 classes.

Year 12

  • 110kg Bench Press - Micah Puni

  • 180kg Squat - Ruban MacGregor/Liam Bunn

  • 180kg Deadlift - Micah Puni

  • 45kg Pull up - Archie Chittock

  • Highest relative strength went to Jesse Glover, at 6.1 times his body weight!


Year 13

  • 100kg Bench Press - Benjamin Sinclair

  • 170kg Squat - Benjamin Sinclair

  • 185kg Deadlift - Jackson Wallace

  • 35kg Pull up - Benjamin Sinclair

  • Highest relative strength went to Charlie Le Comte, at 4.5 times his body weight!

I would like to take this chance to thank all of the boys for their effort and attention in the weights room, and wish them all the best for their summer sporting endeavours!