New Year, New Journal for Powerlifting & Strongman Training

Great squats John!

Nick there all still firmly in place, even starting to show more than one ab

thanks millsy

Friday 23/01/15

Front Squat
60kgx5
60kgx5
100kgx3
140kgx3
170kgx1
190kgx1
200kgx2 (rep pb)
160kgx5
140kgx5

Paused Bench
60kgx5
60kgx5
100kgx3
130kgx3
145kgx3
155kgx2
155kgx2
155kgx2
120kgx8

Events training tomoz at Iron Pit

200kg double

Saturday 24/01/15

Strict Log
75kgx3
75kgx3
95kgx3
115kgx3
125kgx3
135kgx2

Axel
60kgx2
60kgx2
80kgx1
100kgx1
120kgx1

Farmers
40kgx40m
80kgx20m
120kgx20m
120kgx20m


Yoke
170kgx15m
250kgx15m
250kgx15m
250kgx15m
250kgx15m

Monday 26/01/15

Squat
60kgx5
100kgx5
140kgx3
180kgx3
belt and wraps
220kgx1
265kgx5 (rep pb)

Paused Close Grip Bench
60kgx5
60kgx5
100kgx5
140kgx3
155kgx2
165kgx2
145kgx2
145kgx2
145kgx2

Paused Deadlift at knee
70kgx5
70kgx3
110kgx3
150kgx3
190kgx1
belt on
230kgx3
230kgx3
230kgx3

265kgx5 Squat

Wednesday 28/01/15

Box Squat
50kgx5
90kgx5
130kgx3
170kgx3
190kgx2
190kgx2
190kgx2
190kgx2
190kgx2
190kgx2

Strict Log
62.5kgx3
62.5kgx3
82.5kgx3
102.5kgx3
122.5kgx3
132.5kgx1
142.5kgx1
122.5kgx5
122.5kgx5

Deadlift
60kgx5
100kgx3
140kgx3
180kgx3
belt on
220kgx1
260kgx1
280kgx1

Friday 30/01/15

Front Squat
70kgx5
70kgx5
100kgx3
130kgx3
160kgx1
190kgx1
205kgx1
215kgx1 (PB)
160kgx5
140kgx5
120kgx5

Close Grip Bench to 2 board
60kgx5
60kgx5
100kgx3
140kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3

13" Deadlift
60kgx3
60kgx3
100kgx3
140kgx3
180kgx3
belt on
220kgx1
260kgx5
260kgx5
260kgx5

215kg front squat pb

Nice Work John !!!

Love your work bro

Oh Well done on the squat PB too mate !

Legend

thanks Marmo

Saturday 31/01/15

Solo events session at OSG

Farmers
70kgx15m
70kgx15m
70kgx15m
70kgx15m
110kgx15m
110kgx15m
130kgx30m (drop n turn at 15m)
130kgx30m (drop n turn at 15m)

Yoke
140kgx30m
190kgx15m
240kgx15m
270kgx30m (drop n turn at 15m)
270kgx30m (drop n turn at 15m)

Super forntie Johnbioy! What the plan this tyear?

Plan is to just get mong strong, might do a few comps too but got nothing planned yet

Monday 02/02/15

Squat
60kgx5
100kgx5
140kgx3
180kgx1
belt on
220kgx1
wraps on
260kgx1
290kgx1
310kgx1 (PB)

Paused Close Grip Bench
60kgx5
100kgx5
140kgx3
160kgx2
140kgx3
130kgx3
120kgx5

head wasnt in it after my pb squat

Deadlift with pause at knee
60kgx5
60kgx5
110kgx3
150kgx3
190kgx1
belt on
230kgx1
270kgx3 Irep pb)


310kg squat vid

Unstoppable.

thanks Boarski x