JohnGym - Drug Free Powerlifting

Training Training Logs
141

Squat
180kg x 1
200kg x 3 Walkout, Rack, Repeat
150kg x 3x5
Beltless
Walkouts will happen every Sunday and Thursday. They will always be 20kg heavier than my top work set.

TnG Bench
130kg x 3
140kg x 3 (Sling)
100kg x 3x6
Too heavy at 9 weeks out. I’ll reset this or I’ll end up failing far too quickly.

1" Speed Deadlift
130kg x 1

My target by the end of this block is to be able to double my openers in my final heavy session before the North West (Sunday 27th August). Openers hopefully will be 200/140/230

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142

Squat
120kg x 6 x 3
Speed Work

Paused Bench
80kg x 6 x 3
Speed Work

SLDL
187.5kg x 1
155kg x 3x5
Beltless

143

High Bar Paused Squat
147.5kg x 1
120kg x 3
Beltless

TnG Bench
122.5kg x 3
132.5kg x 3 (Sling)
100kg x 3 x 6

144

Squat
120kg x 6 x 3
Speed Work

Paused Bench
80kg x 6 x 3
Speed Work

1" Deficit SLDL
187.5kg x 1
160kg x 3x5
Beltless

145

Squat
180kg x 1
180kg x 1
200kg x 3 Walkout, Rack, Repeat
152.5kg x 3x5
Beltless
180kg is back in my warm ups now. Keep moving forward…

Paused Bench
120kg x 3
130kg x 3 (Sling)
100kg x 3x6
This is easy but I’m taking a good run up toward a competition PB.

1" Deficit Speed Deadlift
130kg x 6x3

146

Squat
182.5kg x 1
202.5kg x 3 Walkout, Rack, Repeat
150kg x 3x5
Beltless

Paused Bench
122.5kg x 3
132.5kg x 5 (Sling)
100kg x 3x6

1" Deficit Speed Deadlift
130kg x 6x3

No intensity, no drive, no desire. Very very poor session.

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147

Squat
185kg x 1
157.5kg x 3x5
Beltless

Paused Bench
125kg x 3
135kg x 3 (Sling)
100kg x 3x6

1" Deficit Speed Deadlift
130kg x 6x3

Came back from Lanzarote yesterday. Zero training and pure shite consumption for a week didn’t help today’s session.
However…I am now a paid up subscriber to Layne Nortons Avatar Nutrition. Let’s see what clever macros can achieve.

148

Squat
190kg x 1
155kg x 3x5
Beltless

Paused Bench
130kg x 3
100kg x 3x6

Deadlift
200kg x 3
180kg x 5

Avatar has me on very low calories at the moment. I think that will change after my first weigh in and with that will come improved performance.
This was ok. Nought special.

Current macros:
Calories - 2276
Protein - 199g
Carbs - 199g
Fat - 76g
Fibre - 30g

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