Squat
180kg x 2
180kg x 2
135kg x 3 x 5
Paused Bench
130kg x 2
130kg x 2
140kg x 3 (Sling)
102.5kg 3 x 5
Videos on Instagram - @johngymfoy
Manchester and Merseyside Championships
Bodyweight - 92.8kg
Squat
170kg - Misload!
200kg - Good Lift
210kg - Fail
Bench Press
130kg - Good Lift
140kg - Good Lift
145kg - Good Lift
Deadlift
200kg - Good Lift
220kg - Good Lift
230kg - Good Lift
575kg Total - Second Place.
4 Likes
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
High Bar Squat
120kg x 6 x 3
Paused Bench
80kg x 6 x 3
SLDL
172.5kg x 2
172.5kg x 2 Deadlift
172.5kg x 2 Trap Bar
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
High Bar Paused Squat
140kg x 2
140kg x 2
115kg x 3
TnG Bench
125kg x 2
135kg x 2 (Sling)
102.5kg x 3 x 5
Squat
170kg x 3
170kg x 3
Beltless and sleeveless bla bla bla
Paused Bench
132.5kg x 3
142.5kg x 3 (Sling)
105kg 3 x 5
Lots of fatigue this week. Reset on Sunday from lighter weights and start again.
Squat
165kg x 3
165kg x 3
127.5kg x 3 x 6
Beltless and sleeveless bla bla bla
Paused Bench
125kg x 3
135kg x 3 (Sling)
100kg 3 x 6
Deadlift
130kg x 6 x 3 -DOH
Next comp is in 7 weeks. This build up will produce a 150/240 at the Push/Pull comp.
Achieving the 600kg qualifying total for this years British in October is the ultimate goal for 2017. I hope to achieve that at the Lancs and Cheshire in June.
Videos on Instagram - @johngymfoy
Do you happen to own a gym? Why did you select this username. Itās a great name btw!
1 Like
Iām unbelievably creative.
My name is John and I work for a company called The Gym.
1 Like
Okay I regret asking (but no one ventured this request of mine).
2 Likes
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
High Bar Squat
120kg x 6 x 3
Paused Bench
80kg x 6 x 3
SLDL
175kg x 2
175kg x 2 Deadlift
180kg x 2 Trap Bar
Videos on Instagram - @johngymfoy
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
High Bar Paused Squat
140kg x 2
140kg x 2
115kg x 3
TnG Bench
127.5kg x 2
137.5kg x 2 (Sling)
105kg x 3 x 6
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
High Bar Squat
120kg x 6 x 3
Paused Bench
80kg x 6 x 3
SLDL
175kg x 3
175kg x 3 Deadlift
180kg x 3 Trap Bar
Turns out I qualified for the āAll Englandā so that will be what I work towards with this next block of training.
Iāll use the Push/Pull in March as a 90% comp so I can carry on training right through until the end of May. Itās nice to have a big focus to give me a reason to eat well and sleep properly over the next few months. 3 PBās needed.
15 Weeks
Squat
190kg x 3
190kg x 3
130kg x 3x6
Belt and sleeves
Paused Bench
125kg x 3
135kg x 3 (Sling)
100kg 3 x 6
Deadlift
130kg x 6 x 3 -DOH
Friday - Supplementary session.
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
Low Bar Squat
92.5kg x 5 x 2
Paused Bench
70kg x 5 x 2
Deadlift
90kg x 5 x 2
Violent speed day. Working on absolute power in full kit. Shoes, sleeves, belt, singlet, chalk, wrist wraps.
Squat
167.5kg x 3
167.5kg x 3
207.5kg x 15 Second Walk out (Trying something new here. Letās see)
127.5kg x 3x6
Beltless and sleeveless
Paused Bench
127.5kg x 3
137.5kg x 3 (Sling)
100kg 3 x 6
Deadlift
130kg x 6 x 3 -DOH
Never been more motivated. Just under 15 weeks to go.
3ās will become 2ās will become 1ās will become PBās. Stay tuned.
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
High Bar Squat
120kg x 6 x 3
Paused Bench
80kg x 6 x 3
Deadlift Variations
177.5kg x 3 SLDL
177.5kg x 3 Deadlift
182.5kg x 3 Trap Bar
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
High Bar Paused Squat
142.5kg x 2
142.5kg x 2
120kg x 3
TnG Bench
130kg x 3
140kg x 3 (Sling)
105kg x 3 x 6
Speed
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
High Bar Squat
120kg x 6 x 3
Paused Bench
80kg x 6 x 3
Deadlift Variations
180kg x 3 SLDL
180kg x 3 Deadlift
185kg x 3 Trap Bar
100kg x 1 Sumo
Videos on Instagram - @johngymfoy
Squat
205kg x 1
167.5kg x 3
167.5kg x 3
132.5kg x 3x6
Paused Bench
127.5kg x 3
137.5kg x 3 (Sling)
100kg 3 x 6
Deadlift
130kg x 6 x 3 -DOH
Videos on Instagram - @johngymfoy