JohnGym - Powerlifting

Well done on the bench pb! Good to see the gains after coming off such a structured program..

Thanks mate. Im still lifting in a variety of ways so I think I'll continue to gain strength.

Did you ever try 1 legged squats on a box. You can hold onto something with each hand. Do you think you can do a full rep JohnGym? I cannot with one leg. Thinking outside the box. Bye mate!

I tried this once but it really hurt my knee.

Both or 1? Just a thought. I tried them and my one side was much more unbalanced.

great pants

12 week plan (First followed 19th October 2014)

Week 1 - Session 1 - Sunday 1st March


Beltless Barbell squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
175kg x 1
145kg x 5
145kg x 5
145kg x 5

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1 - Long Pause
120kg x 1 - Long Pause
150kg x 3 - Slingshot
100kg x 5
100kg x 5
100kg x 5

Deadlift
60kg x 3
100kg x 1
130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3

did you announce the rowing comeback too soon ?

and good luck !!! mabie try and not train TOO much ...less is more

No no no...rowing is still happening. Twice a week.

Meh...

Week 1, Block 1, Session 2

High Bar Speed Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Bench Press
20kg x 8
20kg x 5
60kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3

SLDL
60kg x 3
100kg x 1
140kg x 1
180kg x 1
150kg x 5
150kg x 5
150kg x 5

Did some Musclegrease Hyperplumpage at Puregym. Was s**t. Puregym can get t'f**k.

Change of plan for my Musclegrease sessions going forward.

Congrats on the bench pb John...and also, the 210 squat was lovely deep lovelyness.

Thanks mate.