T Nation

JohnGym - Drug Free Powerlifting


#1

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Paused High Bar Squat
135 x 1
135 x 1
105 x 3

TnG Bench
130 x 1
142.5 x 1 (Slingshot)
112.5 x 3 x 5


#2

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
100 x 5 x 3

Paused Bench
70 x 5 x 3

SLDL
140 x 1
150 x 1
125 x 3


#3

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Low Bar Squat
167.5
130 x 3x5

Paused Bench
130
145 (Slingshot)
112.5 x 3x5

Deadlift
100 x 3x5

I’m finding the torso is struggling with the weight a lot more than the legs are on squats. The middle has become weak.
Perhaps adding in some heavy walk outs on Sundays could be useful for conditioning the midsection in the short term.


#4

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Low Bar Squat
180 x 1 (397lbs)
200 x 1 (Walkout)
140 x 3x5

Paused Bench
132.5
145 (Slingshot)
115x 3x5

Deadlift
100 5x3

Strict Press
60 x 3x5

Reverse Grip Bent Row
60 x 3x5


#5

Throw in a few sets of hanging leg raises on squat and deadlift day, thats helped my core stability a lot


#6

Cheers mate. I’ve not really got the facilities to do it. I train in my garden.


#7

Ah ok bud, maybe you could work in v sits or something, any core work is better than none :slight_smile:


#8

How about front squats?


#9

Yeah that’s a good shout. I’m actually terrible at front squats.
When I was squatting 220kg my best front squat was 60kg, which is abysmal.


#10

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
100 x 5 x 3

Paused Bench
70 x 5 x 3

SLDL
140 x 1
152.5 x 1
127.5 x 3


#11

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Paused High Bar Squat
140 x 1
140 x 1
110 x 3

Front Squat
60 x 3 x 3

TnG Bench
135 x 1
145 x 1 (Slingshot)
115 x 3 x 5


#12

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
100 x 5 x 3

Paused Bench
70 x 5 x 3

SLDL
140 x 1
160 x 1
140 x 2 x 3


#13

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Low Bar Squat
180 x 1
140 x 3x5
Hard as fuck this today. Calories are far far too low.

Paused Bench
132.5 x 1

Quit there. Couldn’t be arsed. Wasn’t feeling it today.
That’s the end of my first block.
I’m resetting everything back down again from Sunday and taking a slower approach to progress. I have in mind the BDFPA North West Divisional around August/September 2017.
I need to start eating maintenance calories for 90kg every day rather than the feast and famine protocol I currently follow.


#14

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Low Bar Squat
157.5kg x 2
125kg x 3 x 5

Paused Bench
120kg x 2
100kg x 3 x 5

Deadlift
110kg x 5 x 3

Strict Press
60kg x 3 x 5

Reverse Grip Bent Row
75kg x 3 x 5


#15

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
100 x 5 x 3

Paused Bench
70 x 5 x 3

SLDL
162.5 x 1
125 x 3 x 3


#16

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Low Bar Squat
157.5kg x 2
125kg x 3 x 5

Paused Bench
120kg x 2
100kg x 3 x 5

Deadlift
200kg x 1


#17

Congratulations on the 200kg deadlift. 440lb sounds even moar:-)


#18

Uh… where is your core work? :wink:


#19

Ha, cheers mate. It’s not the first and it won’t be the last.
I’m on a build up at the moment to beating my current best of 252.5kg or (556.67lbs lol).


#20

Yeah…core work got dull. (After that mammoth 1 session) haha.
Knocked it on the head.