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JohnGym - Powerlifting

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JohnGymIcon...18-08-2019 @ 20:03 
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Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Low Bar Squat
180kg x 1
140kg x 3 x 6

Paused Bench
130kg x 3
140kg x 3 (Slingshot)
110kg x 3 x 6

Speed Deadlift
120kg x 6 x 3

Trap Bar Row
65kg x 10
65kg x 10

I joined BDFPA today. I'm targeting the UK Masters in November.
I'll be in the M1 90kg class. Life begins at 40...
garroldIcon...19-08-2019 @ 00:23 
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Member 746, 731 posts
SQ 180, BP 120, DL 222.5
522.5 kgs @ 74kgs UnEq
Good luck. Some good lifters at M1, especially at 90kg. Lots of respect for anyone doing proper drug free lifting.
JohnGymIcon...19-08-2019 @ 19:42 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
garrold said:Good luck. Some good lifters at M1, especially at 90kg. Lots of respect for anyone doing proper drug free lifting.



Some cracking lifters across every fed. Britain produces some mega beasts at times.

Cheers mate.
JohnGymIcon...19-08-2019 @ 20:11 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Low Bar Speed Squat
90kg x 6 x 3

Paused Speed Bench
70kg x 6 x 3

SLDL
160kg x 3
JohnGymIcon...20-08-2019 @ 08:48 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Paused High Bar Squat (Beltless)
140kg x 2
105kg x 2 x 3

TnG Bench
130kg x 3
140kg x 3 (Sling)
100kg x 3 x 6

Military Press
60kg x 5
60kg x 5

Bench is actually decent at the moment. I'm around 10kg away from my competition best. Squat and Deadlift on the other hand...
JohnGymIcon...20-08-2019 @ 19:01 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Blaze class at David Lloyd Warrington - 45 Minutes
JohnGymIcon...21-08-2019 @ 08:40 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Low Bar Speed Squat
90kg x 6 x 3

Paused Speed Bench
70kg x 6 x 3

SLDL
160kg x 3
JohnGymIcon...22-08-2019 @ 11:58 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Low Bar Squat
160kg x 5
125kg x 3 x 6

Paused Bench
125kg x 5
135kg x 4 (Slingshot)
100kg x 3 x 6

Speed Deadlift
120kg x 6 x 3

Trap Bar Row
85kg x 10
85kg x 10

First full week of training done in a looong time.
4kg to lose to hit the 90kg mark.

Interestingly my 90kg Competition PB's are only;

Squat: 185kg
Bench: 127.5kg
Deadlift: 225kg
Total: 537.5kg

I'll smash those in my first comp. Will be a nice little bonus to PB one month after I turn 40.
JohnGymIcon...23-08-2019 @ 12:12 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Friday Session 6 (Conditioning stuff)

Chins/Dips Superset
BW x F
BW x F
BW x F
BW x F

Seated Row/Overhead DBell Press
70kg x 10
25kg x 12
70kg x 10
25kg x 12

Barbell Curl/Lateral Raise
35kg x 10
10kg x 12
35kg x 10
10kg x 12

Hyperextensions/Incline Board Sit Ups
5kg x 12
BW x 10
5kg x 12
BW x 10

Kettlebell Swings
28kg x 20
28kg x 20
f**king hell these are exhausting
JohnGymIcon...26-08-2019 @ 11:09 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Low Bar Squat - Belted
175kg x 4
135.5kg x 3 x 6
No sleeves as training for BDFPA comps which don't allow them.

Paused Bench
135kg x 3
145kg x 2 (Slingshot)
110kg x 3 x 6
I really rate the slingshot. It's done wonders for my bench. I'm not the best bencher by any means but I would be a lot worse without using the slingshot.

Speed Deadlift
120kg x 6 x 3

Trap Bar Row
85kg x 10
85kg x 10
JohnGymIcon...27-08-2019 @ 08:11 
Avatar
Had OMS immediately PWO
Member 1107, 6829 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Low Bar Speed Squat
90kg x 6 x 3

Paused Speed Bench
70kg x 6 x 3

SLDL
170kg x 5

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