JohnGym - Drug Free Powerlifting

Training Training Logs
21

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Low Bar Squat
160kg x 2
122.5kg x 3 x 5

Paused Bench
122.5kg x 2
100kg x 3 x 5

Deadlift
110kg x 3 x 5

Strict Press
60kg x 3 x 5

Reverse Grip Bent Row
75kg x 3 x 5

22

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
100 x 5 x 3

Paused Bench
70 x 5 x 3

SLDL
165 x 2
127.5 x 3 x 3

23

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Paused High Bar Squat
145 x 2
120 x 3

TnG Bench
125 x 2
102.5 x 3 x 5

EZ Curls
25 x 12
30 x 10
35 x 8

24

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
100 x 5 x 3

Paused Bench
70 x 5 x 3

SLDL
165 x 2
127.5 x 3 x 3

25

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Low Bar Squat
160kg x 3
127.5kg x 3 x 5

Paused Bench
122.5kg x 3
100kg x 3 x 5

Deadlift
110kg x 3 x 5

Strict Press
65kg x 3 x 5

Reverse Grip Bent Row
80kg x 3 x 5

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26

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Low Bar Squat
162.5kg x 2
125kg x 3 x 5

Paused Bench
125kg x 2
100kg x 3 x 5

Deadlift
110kg x 3 x 5

Strict Press
62.5kg x 3 x 5

Reverse Grip Bent Row
77.5kg x 3 x 5

27

Squat
180kg x 2
150kg x 5

TnG Bench Press
140kg x 1
120kg x 5

Deadlift
210kg x 1

28

Squat
165kg x 3
130kg x 3 x 5

SLDL
170kg x 2
140kg x 5

29

Squat
155kg x 2
120kg x 3 x 5

Paused Bench
120kg x 2
130kg x 2 (Sling)
100kg 3 x 5

Deadlift
110kg x 5 x 3

Iā€™ve gained 8kg over Christmas. 18lbs. Brilliant!
Iā€™ll get that down to 89.9kg ASAP.
2017 will be about winning the BDFPA North West ā€˜Titleā€™. (Iā€™m sticking with BDFPA because Iā€™m not good enough to win the GBPF title) :smiley:

30

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
110 x 5 x 3

Paused Bench
70 x 5 x 3

SLDL
170kg x 2
130 x 3 x 5

Trap Bar Dead
170kg x 1 (Assuming the trap bar is 20kg)

31

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Paused High Bar Squat
135 x 2
120 x 3

TnG Bench
122.5 x 2
132.5 x 2 Sling
100 x 3 x 5

32

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
110 x 5 x 3

Paused Bench
75 x 5 x 3

SLDL
170kg x 3
130 x 3 x 5

Trap Bar Dead
170kg x 2

Dumbbell Wrist Curls
5kg x 2 x 10 (both ways)

33

Squat
160kg x 3
122.5kg x 3 x 5

Paused Bench
120kg x 3
130kg x 3 (Sling)
100kg 3 x 5

Deadlift
110kg x 5 x 3

I use on ear headphones to train with now and as a result Iā€™m 23.4% stronger.
93.8kg this morning. 4kg lost since Monday.

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34

Good, maybe they will help you with your front squats :stuck_out_tongue_winking_eye:

1 Like
35

Haha, touchƩ!

1 Like
36

Squat
162.5kg x 2
125kg x 3 x 5

Paused Bench
122.5kg x 2
132.5kg x 2 (Sling)
100kg 3 x 5

Deadlift
110kg x 5 x 3

After last nights festivities I need to lose 12.2lbs to be at my fighting weight (198lbs). Shouldnā€™t be a problem. 6-8 weeks at absolute most. (I expect 2.2lbs will fall off overnight)

37

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
110 x 5 x 3

Paused Bench
75 x 5 x 3

SLDL
172.5kg x 2
132.5 x 3 x 5

Trap Bar Dead
175kg x 2

Dumbbell Wrist Curls
5kg x 2 x 10 (both ways)

38

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
140kg x 2
120kg x 3

TnG Bench
125kg x 2
135kg x 2 (Sling)
102.5kg x 3 x 5

39

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
110kg x 6 x 3

Paused Bench
75kg x 6 x 3

SLDL
172.5kg x 1 (shit slippy bar)

Straps on
172.5kg x 3
140kg x 3 x 5

Deadlift
170kg x 3

40

Squat
162.5kg x 3
130kg x 3 x 5

Paused Bench
122.5kg x 3
132.5kg x 3 (Sling)
100kg 3 x 5

Deadlift
130kg x 6 x 3 -DOH
Held final one until grip failure. Giving a real focus to improving my grip strength this year.

10th session on the spin today to allow me to get back on my usual rota post Christmas. Two days off now and back to it on Sunday. 7 weeks on Sunday until my first competition since 2014.