Osteopath Heath Williams has recently completed his 11 week PTC strength and conditioning program.  The results of this program saw him hit a PR 127.5kg bench press, 155kg box squat and 165kg deadlift.  To check out this program, please click here.  Due to the success of this original program and also having learnt a great deal throughout this program.  I have decided to try it again and set some new goals.



  • Box Squat – 160kg Back Squat 140 kg
  • Deadlift – 175kg
  • Bench Press – 130kg



My Weaknesses/Sticking Point In The Lifts

  • Squat – Bottom Range of Squat!
  • Deadlifts – Moving bas from the ground to mid shin
  • Bench Press 2 inches off chest

Mobility Restrictions & Focus Points


  • Hip Flexor
  • Adductors
  • Asian Squat Position
  • Hamstrings
  • Glutes
  • Tx Spine
  • Chest
  • Rotator Cuff

Program Start Time

Towards the end of this program I started to feel the effects of peaking in all three lifts at one point.  As a result of this I have decided to stagger the Deadlift and Squat start point for 1 week apart.  No doubt throughout the program I will also probably miss a few sessions here and there and this may push the 11 week program out to 12 or 13 weeks.

Check Out My NEW PTC program by clicking PTC Program 2.

Osteopath Heath Williams is owner and director of Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading Osteopathy Clinics.

The Melbourne City CBD clinic is  located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium.  Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.


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