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!
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!!!
Cheers mate.
There’ll be a live stream if you’re looking for something to do next week.
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
Good Luck!
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.
Congratulations! No “taking part” going on here!
Thank you.
Thanks for looking in too. The support is appreciated.
Mobility/Foam Roll/Stretch
Hips/Glutes/Hamstrings
Squat
120kg x 6 x 3
Paused Bench
85kg x 6 x 3
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
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
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
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.
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