There shall be a diameter machined marking or the bar taped so as to measure 81 cm between marking or tape. Discs shall conform as follows: All discs used in competition must weigh within 0.25 percent or 10 grams of their face value. The whole size in the middle of the disc must not exceed 53 mm or be less than 52 mm. Discs must be within the following range: 1.25 kg, 2.5 kg, 5 kg, 10 kg, 15 kg, 20 kg, 25 kg, and 50 kg. For record purposes, lighter discs may be used to achieve a weight of at least 0.5 kg more than the existing record. Discs weighing 20 kg and over must not exceed 6 cm in thickness. Discs weighing 15 kg and under must not exceed 3 cm in thickness. Rubber discs do not have to conform to the stated thickness. Discs must conform to the following color code : 10kg and under - any color, 15kg - yellow, 20kg - blue, 25kg - red, 50kg - green. All discs must be clearly marked with their weight and loaded in the sequence of heavier discs innermost with the smaller discs in descending weight arranged so that the referees can read the weight on each disc. The first and heaviest discs loaded on the bar must be loaded face in; with the rest of the discs loaded face out. The diameter of the largest discs shall not be more than 45 cm. Rubber or rubber covered discs are acceptable provided there is a minimum of 10 cm from the outside of the collars to the end of the bar, for spotter grip outside of the discs. Collars Shall always be used and must weigh 2.5 kg each. Squat Racks The squat racks shall be designed to adjust from a minimum height of 1.00 m in the lowest position to extend to a height of at least 1.70 m in 5 cm increments. All hydraulic racks must be capable of being secured at the required height by means of pins. Bench The bench shall conform to the following dimensions: Length – not less than 1.22 m and shall be flat and level. Width – not less than 29 cm and not exceeding 32 cm.
barbell at closer than shoulder width, begin the lift with a spotter closely following the bar. Slowly take the bar from the rack and bring it to the chest. Without a pause or bounce, push the bar to full extension and start again. down to full extension, keeping elbows slightly forward and close to the sides. Slowly return the bar to starting position and start again. Leg Press Leg Extensions In a seated position with feet on press plate(s), slowly press to full extension of the legs. Slowly return the weight to starting position and, without bouncing, start again. In a seated position, slowly extend legs to a straight position. Slowly return to the starting position and, without bouncing, start again. Leg Curls Triceps Extension In a lying position with the back of the ankle pressing against the padded roller, slowly curl the legs to a contracted position. Lower slowly to start position and, without bouncing, start again. Lying on a flat bench, with feet flat on the floor, arms extended above the face, and hands on the barbell at closer than shoulder width, begin the lift with a spotter closely following the bar. Slowly take the bar from the rack or spotter and, keeping the elbows high, lower the bar to a position close to the chin. Push the bar to a fully extended position and start again. Stiff Leg Deadlift Step Ups Stand in an erect position, with back flat, feet shoulder width apart, and knees slightly bent. Holding the barbell with an alternating shoulder width grip, slowly lower the bar From a standing position on the floor, holding dumbbells at side, step onto block or raised platform. Return to starting position, alternate feet and begin again.