JohnGym - Drug Free Powerlifting

Squat
190kg x 1
157.5kg x 3x5
Beltless

Paused Bench
137.5kg x 3
147.5kg x 2 (Sling)
105kg x 3x6

1" Deficit Deadlift
130kg x 3x6

New technical changes on Deadlift.
Narrow stance, straight feet, tucked elbows, TIGHT!

When is your competition?

Week today mate.
It’s the North West Push/Pull Championships. I’ll be shooting for a 150/240 (331/530).

I was thinking it was. Hope you get everything dialed in. Good luck!!!

1 Like

Cheers mate.
There’ll be a live stream if you’re looking for something to do next week.

2 Likes

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

1" Deficit Deadlift
180kg x 5

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
155kg x 1
127.5kg x 3
Beltless

TnG Bench
140kg x 2 (Fail 3)
140kg x 3 - 3 rep PB
150kg x 3 (Sling)
115kg x 3 x 6

Videos on Instagram - @johngymfoy

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

1" Deficit Deadlift
180kg x 1
200kg x 1 - 80% of target

Competition on Sunday.

Paused Bench
130kg x 1
130kg x 1
140kg x 1 - Sling

1 Like

Good Luck!

1 Like

North West Push/Pull Championships

Bench
130kg - Good Lift
140kg - Good Lift
150kg - Miss. Pressed and Locked out but raised my ass

Deadlift
200kg - Good Lift
220kg - Good Lift
235kg - Good Lift

Gold - Bench Press
Gold - Deadlift
Gold - Total

Clean seep. Great day.

8 Likes

Congratulations! No “taking part” going on here!

1 Like

Thank you.
Thanks for looking in too. The support is appreciated. :slight_smile:

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

1 Like

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
160kg x 1
130kg x 3
Beltless

TnG Bench
142.5kg x 2 (Fail 3) - Just gave up here. Fatigue.
152.5kg x 3 Sling
117.5kg x 3 x 6

Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
(3 mins rest)
140kg x 1
(3 mins rest)
180kg x 1
(4mins rest)

182.5kg x 1
(3 mins rest)
150kg x 3 x 5
(3 mins rest)
Beltless

Paused Bench
127.5kg x 3
137.5kg x 3 (Sling)
100kg x 3 x 6

Speed Deadlift
130kg x 3 x 6

8 weeks until the English Championships. Today is day 1 of the build up.
Rusty and slow but all is well. 230/160/260

Bodyweight - 97.4kg

2 Likes

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

1" Deficit Deadlift
207.5kg x 1
172.5kg x 2 x 5
Beltless

1 Like

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

High Bar Paused Squat
140kg x 1
115kg x 3
Beltless

TnG Bench
130kg x 3
140kg x 5 (Sling)
105kg x 3 x 6

I’ve eaten pure junk food since the last competition and my gym performance is woeful. Back on it now. Just over 7 weeks to the English Championships.

Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings

Squat
120kg x 6 x 3

Paused Bench
85kg x 6 x 3

1" Deficit Deadlift
207.5kg x 1
177.5kg x 2 x 5
Beltless

Really angry this morning for no real reason. I think it helped.

3 Likes

Squat
182.5kg x 1
155kg x 3 x 5
Beltless

Paused Bench
127.5kg x 3
137.5kg x 5 (Sling)
100kg x 3 x 6

Speed Deadlift
130kg x 3 x 6

1 Like