JohnGym - Drug Free Powerlifting

Training Logs
41

Squat
165kg x 2
180kg x 2
130kg x 3 x 5
Beltless and sleeveless bla bla bla

Paused Bench
125kg x 2
130kg x 2
135kg x 2 (Sling)
140kg x 2 (Sling)
100kg 3 x 5

Deadlift
130kg x 6 x 3 -DOH
Held final one until grip failure.

Videos on Instagram - @johngymfoy

42

High Bar Squat
120kg x 6 x 3

Paused Bench
80kg x 6 x 3

SLDL
175kg x 2
140kg x 3 x 5

Trap Bar Dead
175kg x 2

Videos on Instagram - @johngymfoy

43

Howā€™re you planning to improve the grip? I think I could do with some of thatā€¦

44

Nothing special mate. Barbell holds on Deadlift days, wrist/forearm curls. Thatā€™s twice the amount of grip training Iā€™ve ever done so should hold a benefit. (Iā€™ve never struggled with grip at all but I do believe a stronger grip will transfer to greater all around strength)

45

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
142.5kg x 2
160kg x 1
120kg x 3

TnG Bench
127.5kg x 2
137.5kg x 2 (Sling)
105kg x 3 x 5

Videos on Instagram - @johngymfoy

46

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
140kg x 3 x 5

Trap Bar Dead
175kg x 3

Videos on Instagram - @johngymfoy

47

That said, todayā€™s 8x3 125kg DLs went just fine after I wiped down my hands and the bar between each set. Aggregation of marginal gains, as they say

48

Squat
165kg x 3
130kg x 3 x 5
Beltless and sleeveless bla bla bla

Paused Bench
125kg x 3
135kg x 3 (Sling)
100kg 3 x 5

Deadlift
130kg x 6 x 3 -DOH

No videos tonight because I trained in the pitch black and snow in the garden and the video couldnā€™t even see me.

49

Squat
167.5kg x 2
167.5kg x 2
130kg x 3 x 5
Beltless and sleeveless bla bla bla

Paused Bench
127.5kg x 3
137.5kg x 2 (Sling)
100kg 3 x 5

Deadlift
130kg x 6 x 3 -DOH

Videos on Instagram - @johngymfoy

50

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
80kg x 6 x 3

SLDL
177.5kg x 2
177.5kg x 2 Deadlift
140kg x 3 x 5

Trap Bar Dead
177.5kg x 2

Videos on Instagram - @johngymfoy

51

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

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

TnG Bench
130kg x 3 = PB bizarrely
140kg x 3 (Sling)
105kg x 3 x 5

Videos on Instagram - @johngymfoy

52

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
80kg x 6 x 3

SLDL
177.5kg x 3
177.5kg x 3 Deadlift
140kg x 3 x 5

Trap Bar Dead
177.5kg x 3

Videos on Instagram - @johngymfoy

53

Squat
170kg x 3
170kg x 3
180kg x 2 - Opener on the 29th
135kg x 3 x 5
Beltless and sleeveless bla bla bla

Paused Bench
127.5kg x 3
130kg x 3 - Opener on the 29th
140kg x 3 (Sling)
100kg 3 x 5

54

Squat
170kg x 2
170kg x 2
130kg x 3x5
Beltless and sleeveless bla bla bla

Paused Bench
130kg x 2
140kg x 2 (Sling)
100kg 3 x 5

Deadlift
130kg x 6 x 3 -DOH

All very easy.

Manchester and Merseyside Championships a week today with British Powerlifting. I have literally no idea what Iā€™m capable of lifting currently (hint, not much). Im already on weight though so thatā€™s a bonus.
I suppose 200/140/230 would be a successful outing at this stage of my comeback but in all honestly Iā€™m just happy to be lifting again. (I wonā€™t be tapering, by the way. Fuck that)

Videos on Instagram - @johngymfoy

55

Hi bud, good luck with the meet. Could you summarise your routine/training strategy?

56

Cheers mate.

I used to be coached by the great Tom Martin (and will be again in the future actually). I train using his methods. (Well, similar. Iā€™ve changed things a bit)

In a nutshell

Sunday - Heavy Squat/ Heavy Bench/ Speed Deadlift
Monday - Speed Squat/ Speed Bench/ Heavy SLDL
Tuesday - Paused Squat/ Heavy Bench
Wednesday - Speed Squat/ Speed Bench/ Heavy SLDL
Thursday - Heavy Squat/ Heavy Bench/ Speed Deadlift

Add 2.5kg every week. Repeat.

1 Like
57

Interesting, thanks!

58

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
80kg x 6 x 3

SLDL
180kg x 2
180kg x 2 Deadlift

Trap Bar Dead
185kg x 2

Videos on Instagram - @johngymfoy

59

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
150kg x 2
150kg x 2
120kg x 3

TnG Bench
132.5kg x 4 (3 rep all time PB)
142.5kg x 3 (Sling)
107.5kg x 3 x 5

Videos on Instagram - @johngymfoy

60

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Squat
120kg x 6 x 3

Paused Bench
80kg x 6 x 3

Deadlift
180kg x 1
200kg x 1

Videos on Instagram - @johngymfoy