JohnGym - Drug Free Powerlifting

Training Training Logs
81

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
140kg x 1 Sumo

82

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
145kg x 2
145kg x 2
120kg x 3

TnG Bench
132.5kg x 5 - PB
142.5kg x 5 (Sling)
107.5kg x 3 x 6

Videos on Instagram - @johngymfoy

83

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
160kg x 1 Sumo

Videos on Instagram - @johngymfoy

84

Squat
180kg x 1
200kg x 1
Belt

172.5kg x 3
172.5kg x 3
132.5kg x 3 x 6
Beltless and sleeveless

Paused Bench
150kg x 1 (TnG)
132.5kg x 3
142.5kg x 3 (Sling)
100kg 3 x 6

Deadlift
130kg x 6 x 3 -DOH

That was all slow and shit.
Food and hydration yesterday was a bag of bollocks. Canā€™t allow that to happen again.

Videos on Instagram - @johngymfoy (With a perfect rendition of ā€˜The Sound of Silenceā€™ by Disturbed!)

85

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
80kg x 6 x 3

Deadlift Variations
220kg x 1 Deadlift
182.5kg x 3 SLDL
182.5kg x 3 Deadlift

Fucking shite. Pissed off.

86

What seems to be the problem?

87

Just all really slow mate. I know why though. Easily fixed.

1 Like
88

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
147.5kg x 2
147.5kg x 2
120kg x 3

TnG Bench
135kg x 3
145kg x 3 (Sling)
110kg x 3 x 6

89

Squat
172.5kg x 3
172.5kg x 3
137.5kg x 3 x 6
Beltless and sleeveless

Paused Bench
132.5kg x 3
142.5kg x 3 (Sling)
105kg 3 x 6

Just over 3 weeks until my next competition so dialling everything in now. Food, water, sleep, intensity etc.

90

Squat
175kg x 3
175kg x 3
132.5kg x 3 x 6
Beltless and sleeveless

Paused Bench
135kg x 3
145kg x 3 (Sling)
102.5kg 3 x 6

Deadlift
130kg x 6 x 3 -DOH

3 weeks until competition. Iā€™m definitely stronger than the last comp.

2 Likes
91

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

Deadlift Variations
185kg x 3 SLDL
185kg x 3 Deadlift
190kg x 3 Trap Bar

Videos on Instagram - @johngymfoy

92

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
150kg x 2
150kg x 2
122.5kg x 3

TnG Bench
135kg x 4
145kg x 3 (Sling)
112.5kg x 3 x 6

Videos on Instagram - @johngymfoy

93

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

Deadlift Variations
185kg x 3 SLDL
185kg x 3 Deadlift
190kg x 3 Trap Bar

Iā€™ve finally worked 180kg (397lbs) back into my SLDL warm ups. Progress.

94

Squat
175kg x 3
175kg x 3
137.5kg x 3 x 6
Beltless and sleeveless

Paused Bench
135kg x 3
145kg x 3 (Sling)
105kg 3 x 6

Deadlift
130kg x 6 x 3 -DOH

Iā€™ll need to think about getting the belt and sleeves on soon. Possibly next week, maybe the week after next.

95

Squat
177.5kg x 3
177.5kg x 3
177.5kg x 3 (With Belt)
135kg x 3 x 6
Beltless and sleeveless

Paused Bench
135kg x 3
145kg x 3 (Sling)
105kg 3 x 6

Deadlift
130kg x 6 x 3 -DOH

130kg is now in my Bench Press warm ups. Keep moving forward.

Videos on Instagram - @johngymfoy

1 Like
96

Nice log , Wicked progress. Superman for sure lol

1 Like
97

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

Deficit Deadlift Variations
187.5kg x 3 SLDL
187.5kg x 3 Deadlift
192.5kg x 3 Trap Bar
Beltless

Videos on Instagram - @johngymfoy

1 Like
98

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
152.5kg x 2
152.5kg x 2
125kg x 3
Beltless and sleeveless

TnG Bench
137.5kg x 5 - PB
147.5kg x 4 (Sling)
112.5kg x 1 x 6
112.5kg 1 x 12 (Ran out of time so did two sets in one)

Competition a week on Sunday and Iā€™m going there to win my second comp of the year. None of this ā€˜taking partā€™ shit anymore.

Videos on Instagram - @johngymfoy

99

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

1" Deficit Deadlift Variations
190kg x 3 SLDL
190kg x 3 Deadlift
Beltless

Videos on Instagram - @johngymfoy

100

Squat
210kg x Fail (Belt & Sleeves on)
200kg x 1 (Belt & Sleeves on)
180kg x 2 (No Belt & No Sleeves)
180kg x 1 (Fail 2)
Beltless and sleeveless

Total fuck up - Squat revamp needed.
I know what needs fixing. 10 weeks until the English. This needs to be 220kg minimum.

Paused Bench
140kg x 2 - Fail 3
135kg x 3
145kg x 5 (Sling)

1" Deficit Deadlift
220kg x 1
Deadlifting in the rain with a wet bar is definitely not the one.

Every bit of that was awful.