Archive for the ‘Jo Stanger’ Category

WDFPF World Finals, 3 weeks of squats, dead lifts and bench press to go!

As the competition is looming ever closer the sets for my assistance work for the bench, squat and deadlift have been decreased to allow my body sufficient time to recover from my main workload. I only have another 3 weeks of training left before the WDFPF WORLD FINALS in Sicily!

However, the weights on the reduced sets/reps will still increase slightly for the next 3 weeks of training to ensure that strength is these areas is maintained as I continue to progress in the three competition lifts.

As for my push pressing I have reduced the weight for my actual over head press to ensure I am fully recovered for when my benching session comes around, to help reduce the risk of fatigue and injury especially being so close to THE WDFPF WORLD FINALS! Yikes!

Bench Press on a Flat bench:
1×10 with just the Olympic bar
1×8 @ 40kg
1×4 @ 50kg
2×5 @ 62.5kg

Paused bench press: (pausing for 2 seconds with the bar making contact with your chest holding the bar still) 2×5 @ 52.5kg

Incline bench press: 2×5 @ 52.5kg

Shallow incline DB chest press: 8×8 @ 20kg

Dips:- (+5kg around my waist) Aim 3 x 10; Achieved 10/10/8

Seated closet grip row: 3 x 8 @ 40kg

Over head Tricep press: 3 x 10 @ 20kg (Dumbells)

Tuesday: Squats!
Squat day is my favourite day! I feel like I’m moving forward and progressing with my strength and technique when it comes to squatting. Here’s what I did today!

After my warm up of 5 minutes on the cross trainer and mobility work;
1×10 with just the Olympic bar
1×5 @ 65kg
1×3 @ 80kg
1×2 @ 90kg
2×5 @ 102.5kg – I had asked someone to record this for you guys to watch however the guy only took a photo so I had to re-do my last set so I actually did
3 x 5 @ 102.5kg

Box squats: 4 x 3 @ 67.5kg

Leg press: today I used a different leg press at Pro Strength just for a bit of variety! 3 x 8 – 10 @ 240kg

Leg extensions: 1 x 10 @ 7 blks (approx 35kg), 2 x 20 @ 9 blks (approx 45kg)

Plank: in a press up position with my hands on a medicine ball on the floor and my arms extended out….45 seconds with 10kg plate on my back; 45 seconds with no weight on my back! Holy shit this was hard!

I did this plank again however the second time around my feet were raised on a exercise block. I don’t want to do this in a rush again 😉

Thursday – Push press; Last week I didn’t quite achieve my set weight/rep/set target so the weight/rep/set range stayed the same.
Here’s how this session went….
1×10 with just the bar
1×5 @ 25kg
1×3 @ 30kg
1×2 @ 40kg
1×2 @ 50kg
1×2 @ 62.5kg
Aim: 3-4 x 3 @ 50kg (focusing more on speed) Achieved 5×3 @ 50kg

Chins: wide grip with assistance band – Aim: 3 x 10-12; Achieved: 12/12/10

Jo Stanger chinning

training her back by doing chins

Standing alternate DB shoulder press: 5×5 @ 15kg

Side raises: 3 x 8 @ 7.5kg

Rear delt flyes: 3 x 8 @ 7.5kg

Front raises: 3 x 8 @ 7.5kg

Upright row: 2 x 15 with a 20kg plate

Facepulls: 3 x 10 @ 50kg

Tricep push down: 3 x 12 @ 25kg

Decline Dumbell skull crushers: 3 x 10 @ 7.5kg

Russian twist with feet lifted off the floor: 2 x 10 with a 12.5kg dumbell

Deadlifts – Today’s workout started the same as the rest of my deadlift sessions with a 5 minute pulse raiser followed by mobility work and stretching and then….
1×10 @ 60kg
1×5 @ 80kg
1×3 @ 110kg
1×1 @ 135kg
1×2 @ 150kg
3×3 @ 125kg

Bent over row: 3×5 @ 65kg

Stiff leg dead lifts: 3×5 @ 85kg

Chins (under hand grip with am extra 5kg added around my waist); 3×5

Good mornings: 3×5 @ 65kg

Power shrugs: 3×5 @ 115kg

Dorsal raises: 3×8 with an added 10kg.

I’m still doing cardio, I still have to make weight my weight class at the WDFPF WORLD FINALS so need to stay really tight on that front. Diet and nutrition are unchanged, clean diet and Extreme Nutrition supplements as always.

I’ve trained all the way through with Worlds Strongest Man Finalist Laurence Shahlei and he has pushed me harder than I thought I could manage so it does go to show that having a good training partner or coach can make a HUGE difference to your end results.

Until next week,

Jo S.

Bench Press training for the WDFPF Finals

There’s only 3 weeks to go until the WDFPF ( take place in Sicily and I represent Great Britain.

I’ve trained my arse off with the help of Worlds Strongest Man finalist, Laurence Shahlei, who is happy with my progress after he’s pushed me hard for the last couple of months.

Last weeks training was as follows;

Bench Press
1 x 10 with just the Olympic bar
1 x 6 @ 40kg
1 x 3 @ 50kg
2 x 6 @ 60kg

Paused bench press:
2 x 5 @ 50kg

Incline Bench press: (using the Olympic bar)
2 x 5 @ 50kg

Shallow incline dumbell chest press:
Aim 8 x 8 @ 15kg – 17.5kg
Achieved 3 x 8 @ 20kg Dumbells
3 x 5 @ 17.5kg dumbells with 30 seconds rest in between each set.

Dips: Aim 3 x 10 with an extra 5kg added around my waist. Achieved: 9/8/7 then 1 x 6 with no extra weight.

Seated row: 3 x 6 @ 50kg

Over head Seated dumbell press: Aim: 3 x 10-15 @ 20kg Achieved: (12/12/10)

Close grip press: 3 x 6 @ 7.5kg on each side of Olympic bar

Russian twist: 2 x 10 @ 12.5kg

5 minutes warming up on the recumbent bike followed by some dynamic stretches and mobility work….

1 x 8 @ 40kg
1 x 4 @ 70kg
1 x 1 @ 85kg
2 x 5 @ 97.5kg

Pause squats: 5 x 3 @ 85kg

Leg press: 2 x 10 @ 220kg

Walking lunges: 3 x 10 @ 22.5kg dumbells in each hand

Leg ext:
(Superset with leg curl)
2 x 20 @ 40kg
2 x 10 @ 30kg

Pronated leg curl: 3 x 10 @ 60kg

30 seconds with 25kg on my back
30 seconds with 15kg on my back
30 seconds with no added weight

Oblique plank: 60 seconds each sides

Thursday: Push press
1 x 10 with just the Olympic bar
1 x 6 @ 25kg (including Olympic bar)
1 x 5 @ 30kg
1 x 2 @ 40kg
1 x 1 @ 50kg
Aim: 4 x 3 @ 62.5kg Achieved: 2/2/3/3

Chins: wide grip with assistance band: Aim: 3 x 10-12 Achieved: 1 x 12, 2 x 10

Standing alternate dumbell shoulder press: Aim: 8 x 8 @ 10 – 12.5kg Achieved 8 x 8 @ 12.5kg with 30 seconds rest in between each set.

Seated side raises: 3 x 10 @ 5kg

Rear delt with cables: 3 x 10 @ 7.5kg

Front raises: 3 x 8-10. 2 x 10 @ 7.5kg 1 x 8 @ 10kg

Upright row: 2 x 15 @ 20kg plate

Tricep pushdown: (using cables) 3 x 12 @ 25kg

5 minute pulse raiser on the crosstrainer with dynamic stretches and mobility work 1 x 5 @ 60kg

1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 120kg
3 x 3 @ 142.5kg

Speed deadlifts: 3 x 3 @ 115kg

Power shrugs: 3 x 5 @ 110kg

Stiff leg deadlifts
1 x 5 @ 75kg
1 x 5 @ 80kg
1 x 5 @ 82.5kg

Bent over row: 3 x 5 62.5kg

Chins: underhand grip with an extra 5kg added around my waist 3 x 5

Decline sit ups with the aid of assistance bands: 2 x 10

That’s all for this week, we’ll catch up again next week!

Don’t forget guys you can get an extra 15% off Extreme Nutrition products enter my code “JOS15” at checkout!

Jo Stanger banner

WDFPF World Championships – 5 weeks and counting!

The WDFPF World Championships are looming ever closer, now I’m down to 5 weeks to go with my preparation for the big day, I am training HARD!

My training partner, Worlds Strongest Man finalist, Laurence Shahlei is happy with my progress so that is good to know.

As always my squatting session started off with a 10 minutes warm up a combination of cardio and dynamic/mobility stretching and then…..
1×10 @ 40kg
1×5 @ 65kg
1×3 @ 80kg
2×8 @ 95kg – I managed this to my surprise!

Paused squats: (2 second pause at the bottom) 5×3 @ 82.5kg

Leg press: 3 x 10 @ 212.5kg

Walking lunges: 3 x 10 @ 20kg plate in each hand

Leg extensions:
2 x 20 @ 35kg
2 x 10 @ 25kg

Leg curl: 3 x 8 @ 60kg

Bench Press
1 x 10 with just the Olympic bar
1 x 8 @ 40kg
1 x 4 @ 50kg
2 x 8 @ 57.5kg

Paused bench press: 2 x 5 @ 47.5kg

Incline bench press:
2 x 8 @ 47.5kg
I had to alter the rep range on the exercise as I fatigued on my first set at 7 reps so I did 7/5/4 to make sure I got the total reps in.

Shallow incline DB bench press:
8 x 8
I did 2 x 8 with 20kg Dumbells
2 x 8 with 17.5kg dumbells
4 x 8 with 15kg dumbells

Tricep dips with 5kg added around my waist: Target was 3 x 10 – I achieved 8/8/6

Seated row (close grip): 3 x 8 @ 45kg

Russian twist with a 12.5kg dumbell: 2 x 10

Push press
1 x 10 with just the Olympic bar
1 x 10 @ 25kg
1 x 6 @ 30kg
1 x 3 @ 40kg
1 x 1 @ 50kg
4 x 3 @ 60kg

Chins (wide with the use of a resistance band); 3 x 10

Standing alternate DB press:
8 x 8
6 x 8 @ 12.5kg dumbells
2 x 8 @ 10kg dumbells

Side raises: 3 x 8 @ 7.5kg

Front raises: 3 x 8 @ 10kg

Rear delt flyes: 3 x 8 @ 10kg

Upright row: 2 x 15 @ 20kg plate

Over head Triceps press: 3 x 12 @ 20kg – I managed 15/12/12.

Dorsal raises: 2 x 8 @ 10kg

Warm up for 5 min on cross trainer followed by mobility stretches followed by;
1 x 10 with just the Olympic bar
1 x 6 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 140kg
1 x 2 @ 160kg

Speed deadlifts; 5 x 3 @ 135kg

Stiff leg deadliftss: 3 x 8 @ 77.5kg

Bent over row: 3 x 6 @ 60kg

Good mornings: 3 x 6 @ 65kg

Chins: Aimed for 3 x 8 – Achieved 8/8/5/3

30 seconds with 25kg on my back
30 seconds with 10kg on my back
30 seconds with just my own body weight

Oblique plank: 60 seconds each side.

Keep checking the Extreme Nutrition website for my training updates and Extreme Nutrition Facebook, Twitter #Extreme_UK, Google+ and Instagram pages for my training videos 🙂

Drug Free Power Lifting World Championships – 6 weeks to go!

That is now Week 3 of my preparation for the World Drug Free Power Lifting Championships in Gela, Sicily done and dusted! Surprisingly, I’m not in as much pain as last week which must (hopefully!) mean I’m getting stronger ;).

This is how training went down this week….

1×10 just with the Olympic bar
1×5 @ 40kg
1×3 @ 50kg
2×8 @ 55kg

Paused bench (2 seconds pause): 2×5 @ 45kg

Incline bench: 2×8 @ 45kg

Incline DB press: 8×8 @ 17.5kg

Dips: 3×10 (10/10/8) with 2.5kg added around my waist.

Seated row: 3×10 @ 40kg

Decline Skull crusher: 2×10 @ 7.5kg

Russian twist: 2×10 @ 12.5kg


Warm up & mobility work
1×10 @ 40kg
1×6 @ 65kg
2×8 @ 90kg

Paused squats (2 seconds pause): 5×3 @ 80kg

Leg press: 3×10 @ 210kg

Walking lunges: 3×10 @ 20kg Dumbell in each hand.

Leg extensions: 2×10 @ 6 blocks, 2×20 @ 8 blocks

Leg curl: 3×8 @ 8 blocks

Weighted plank
30 seconds with 25kg
30 seconds with 10kg
30 seconds just with body weight


Push press
1×10 with just the Olympic bar
1×5 @ 30kg
1×5 @ 35kg
1×3 @ 40kg
1×2 @ 50kg
5×3 @ 57.5kg (3/3/3/3 – 1/2)

Wide chins (with the use of a resistance band) 3 x 10

Standing alternate DB press with 30 seconds rest in between each set) 8 x 8 (4—8 @ 12.5kg 4×8 @ 10kg)

Seated side raises: 3 — 10 @ 5kg DB

Front raises: 3 — 10 @ 7.5kg DB

Rear delt (cables): 3 x 10

Upright row: 2 x 15 @ 20kg plate

Over head Triceps press: 3 x 10 @ 20kg

Triceps push down: 3 x 12


10 minute Warm up consisting of 5 minutes on the crosstrainer and mobility work.
1 x 10 with just the Olympic bar
1 x 5 @ 70kg
1 x 3 @ 100kg
1 x 1 @ 130kg
1 x 2 @ 150kg

Speed deadlifts (the aim is to approach the bar and lift is as though it’s a pb for each rep)
6 x 3 @ 125kg

Bent over row: 3 x 6 @ 60kg

Stiff leg deads: 3 x 8 @ 75kg

Good mornings: 3 x 6 @ 62.5kg

Reverse lat pulldown: 3 x 8 @ 15kg

Dorsal raises: 2 x 8 @ 10kg

That’s all for this week! Keep checking my blog for my training sessions and videos leading up to the Drug Free Power Lifting World Championships on the 31st of October 2015.

Jo Stanger.

Womens Powerlifting World Championships – 7 weeks to go!

Wow, week 2 complete – how time is flying leading up to the Womens Powerlifting World Championships!

I must admit at the end of a training week my body feels like I have been hit by a bus, the Womens Powerlifting World Championships are proving to be a true test of strength and determination but I am loving it! It’s all about getting the work done, proving to myself that I can do it and that it is possible!

Here’s what this week’s training has consisted of;

Tuesday: Squats.
I started my session with a 10 minute warm up which consisted of some mobility work and 5 minutes on the cross trainer.
1) Squats
1 x 10 with just the bar
1 x 10 @ 40kg
1 x 6 @ 65kg
2 x 8 @ 85kg

2) Pause squats – (hold for 2 seconds at the bottom) 5 x 3 @ 75kg

3) Leg press – (Full Range of Motion) 3 x 10 @ 200kg

4) Walking lunges – 3 x 10 @ 20kg Dumbbells.

5) Cable Pull through – 3 x 6

6) Leg Extension – 2 x 20, 2 x 10

7) Leg curl – 3 x 8 – 10

8) Weighted plank
30 seconds 25kg
30 seconds 10kg
30 seconds just body weight.

Wednesday: Bench
1) 1 x 10 with just the Olympic bar
1 x 6 @ 40kg
2 x 10 @ 52.5kg

2) Paused bench (hold still on your chest for 2 seconds before powering the bar back up into the starting position) –
2 x 5 @ 42.5kg

3) Incline bench press – 2 x 10 @ 42.5kg

4) Shallow incline DB bench press
Aim was 8 x 8 @ 17.5kg
Achieved 5 x 8 then 7/7/6 @ 17.5kg
Goal is to achieve 8 x 8 @ 17.5kg then progress with weight.

5) Dips – 3 x 10

6) Weighted Russian twist – 2 x 10 @ 12.5kg DB.

Thursday: Push press
1 x 10 with just the Olympic bar
1 x 5 @ 30kg
1 x 3 @ 42.5kg
5 x 3 @ 55kg

Alternate standing dumbbell shoulder press:
Aim 8 x 8 @ 12.5kg
Achieved 5 x 8 then 7/6/6 @ 12.5kg
Goal is to achieve 8 x 8 @ 12.5kg then progress with weight.

Side raises – 4 x 10 @ 7.5kg (10/10/8/8)

Front raises – 4 x 10 @ 10kg (10/10/8/8)

Rear delts – 3 x 10 @ 7.5kg

Upright row – 2 x 15 with 20kg plate

Chins (wide grip with band) – 10/10/9

Face pulls – 3 x 10

Saturday: Deadlifts
10 minute Warm up consisting of 5 minutes on stationary bike and mobility work.
1 x 10 with just the Olympic bar
1 x 5 @ 60kg
1 x 5 @ 100kg
1 x 2 @ 120kg
1 x 2 @ 142.5kg

Speed deadlifts (approaching each lift as though it is a personal best) – 8 x 3 @ 115kg

Stiff leg deadlifts (standing on a 10cm pad) – 3 x 8 @ 70kg

Bent over row – 3 x 8 @ 60kg

Underhand chins – Aiming for 3 x 8; Achieved 8/8/6

Good mornings (using Olympic bar) – 3 x 8 @ 60kg

Dorsal raises – 2 x 8 @ 10kg

My diet is tight, as always, it doesn’t matter if I’m preparing for the Womans Powerlifting World Championships or am taking things easy with my other half, I always eat well. Any sports person will tell you that adding too much fat out of contest season only makes it harder when the season returns.

Supplementation by Extreme Nutrition as always with Build & Recover post workout, Extreme Whey in the morning, Extreme Pro-6 at night time and both Extreme BCA-311 and Krevolution-X daily as instructed.

World Powerlifting Championships here I come!

So, this shit just got real – in 9 weeks time I will be competing for the WDFPF unequipped under 70kg World Powerlifting Championships!

A very good friend of mine and fellow Strength athlete, Worlds Strongest Man finalist Laurence Shahlaei, has helped me with my 10 week programme in preparation.

Here’s how the first week training for the WDFPF World Powerlifting Championships went…

Warm up & mobility work to begin.
Squats: 2 x 10 @ 80kg
Leg press 3 x 12 @ 200kg
Walking lunges 3 x 10 @ 2x20kg dumbells.
Superset leg ext 2 x 20 / 2 x 10 and leg curl 2 x 8-12.
Weighted plank: 30 seconds @ 25kg
30 seconds @ 10kg
30 seconds with no added weight = killer!

Bench: 2 x 10 @ 50kg
Paused bench press for 2 seconds at the bottom: 2 x 5 @ 50kg
Incline Bench 2 x 10 @ 40kg
DB shallow incline bench: 8 x 8 @ 15g DB.
Dips 3 x 10
After my bench session I did a short burst of interval rowing 30 seconds as fast as possible 30 rest for 6 minutes.
Press ups:
1 x 15 wide
1 x 10 narrow

Warm up & mobility work
1 x 2 @ 132.5kg
Speed deads 3 x 8 @ 107.5kg
Stiff leg deads 3 x 8 @ 70kg (I did these while standing on a mat as my weakest part of the deadlift movement is lifting the bar from the floor up to my knees, this helps to recruit & strengthen the required muscles in aid to improve my deadlift)
Bent over row (from the floor, fast and powerful) 3 x 8 @ 60kg
Good morning 3 x 8 @ 40kg (for this I usually use an Olympic bar however today I tried the safety bar, to be honest I did not like it, It put way too much strain on my lumbar spine so next session I will revert back to the Olympic bar)
Dorsal raises 2 x 8 @ 10kg

Push press 3 x 5 @ 50kg
Alternate standing dumbell shoulder press 8 x 8 @ 10kg
Seated side raises 4 x 10 @ 5kg
Over head dumbell press 2 x 20 @ 17.5kg
Triceps pushdown (cables/rope) 4 x 10
Front raises 4 x 10 @ 10kg
Woodchopper 2 x 10 with cables
Finishing off with interval rowing (see Monday)

I’m looking forward to my build up to the World Powerlifting Championships, it’s not everyday your given the opportunity to compete for a world title so I intend on getting my head down and giving it my all. Mind over matter!

My diet will remain tight, this is something I maintain all year round so it’s not something I need to alter as I prepare. My supplementation will remain the same with me using Extreme Nutrition products, Build & Recover, Pro-6, Krevolution-X and Glutamine Complex.

I will post the progression of my training sessions on a weekly basis with a few videos thrown in so please keep checking my blog here on the Extreme website. If you have and training, powerlifting or otherwise and/or diet related questions you would like to ask me please let me know.

I’m on instagram (Joanne.stanger) Facebook (Joanne Stanger) & Twitter (Jmarie_26).

Train sensible, stay healthy & be strong.


World Powerlifting Championships

Getting ready for the World Powerlifting Championships

Standing Push Press Improvement

Standing Push Press Improvement

    You know when you walk in to the gym and you’ve had ‘one of those days’? Well, today was one of those days for me. Work was hectic and I was feeling the effects from yesterday’s benching session so was sore, tired and wishing I was heading home to my sofa and my cats!

    I felt lethargic, I had very little motivation and all I wanted to do was go home, sit down and relax. Where would that have got me? Absolutely nowhere! I’m glad I didn’t listen to the lazy side of me as I had one of my best standing push press sessions yet which just goes to show what you can do if you put your mind to it.

    I’m not sure if you remember the standing push press improvement challenge I set myself not so long ago? I wanted to overhead press 60kg….here’s how today’s session went…

    1 — 10 with just the Olympic bar to warm up
    1 x 8 @ 32.5kg
    1 x 4 @ 40kg
    2 x 5 @ 45kg
    1 x 5 @ 50kg
    2 x 1 @ 60kg!

    I smashed the target I had challenged myself to beat and it felt damned good! I’m lucky to have an awesome friend in Worlds Strongest Man finalist Laurence Shahlaei, he gave me the kick up the arse and support I needed today to believe I could do it, so I owe him one because without knowing I was training with Laurence it would have been easy to miss this session and it’s results.

    I had to do it with 2 x 10kg plates on each end of the bar as I can’t get my head around doing it with a 20kg plate on each end. Random tricks your mind plays on you eh?

    Anyway, my next stop off on the way to world domination is going to be 70kg!

    Jo Stanger.

    Jo squat with logo WEB

Preparation for the WDFPF World Championship

I’m starting my WDFPF World Championship preparation I thought it time to change my training cycle a little.

I’m still lifting heavy every session however, not crazy heavy, just up to 80% of my 1RM (one rep max). I find working at this weight is helping me increase my strength and my confidence in each of the power lifting disciplines, the Squat, Deadlift and Bench Press. You need to be accustomed to having big weights on the bar to be confident in peaking in competition.

I have set myself a little challenge though, just to keep things interesting, nothing power lifting related really – I want to do at least 1 rep with 60kg on the overhead press! Today I managed 2 reps at 55kg. Watch this space! Possibly a strong woman in the making 😉

In Preparation for the WDFPF World Championships I need to keep an eye on my bodyweight as I push to increase my strength and juggle with allowing myself enough calories to get stronger without really getting any bigger, by that I mean gaining body fat.

If I do put on any fat it means dieting whilst trying to gain strength, not particularly easy because as any of you who have had to diet for anything in the past will know it is not particularly easy to gain while on restricted calories or dieting.

I do eat really well all year and after years of bodybuilding I know which foods work well with my physiology and which ones don’t so I’m quite lucky in that way when it comes to constructing my diet.

I will be taking my usual selection of Extreme Nutrition products like Build & Recover, Krevolution-X, Pro-6 and the best answer to DOMS in the world, Glutamine Complex.

I will keep you all posted on my progress as the event draws closer and my nerves start to fray!

Jo deadlift

Power lifting, A Winners Tale by Joanne Stanger

Power Lifting – A winners tale from the BDFPA British finals.

    It’s been a few weeks since I competed at the BDFPA British Powerlifting finals in the under 70kg unequipped class and I’m ecstatic to say I won and this post is a Winners Tale!

    Apologies for the delay in updating my blog, I wrote this during my journey home from FIBO – which was amazing!

    Anyway back to my comp… the day started off really well! First was the weigh in, I wasn’t sure how much under the 70kg mark I would be, I carb loaded two days prior to the comp as I was still dieting for FIBO the following weekend but wanted to feel full and strong for the British finals. Anyway, I weighed in at 67.7kg which was perfect.

    The first lift was squat. My aim was to beat my previous Personal Best which was 107.5kg in competition. I opened with 100kg, I went too deep and it felt like a ton of bricks, but I got the lift. I over thought the depth of my second lift at 107.5kg and didn’t go deep enough, I failed the lift. My third lift was 110kg it was perfect. Final lift for squat was 110kg.

    The next lift was Bench Press, my weakest lift. I opened with 65kg I knew I was guaranteed to get this lift and I did easily. My second lift was 70kg this was a breeze too. My third lift was 72.5kg however I failed as I was unable to move the weight off my chest! Unreal how an extra 2.5kg can feel like an extra 22.5kg!

    My third and final lift was the Deadlift. Since I started competing in power lifting I have noticed deadlifts are my favourite & strongest lift, in my first power lifting competition I broke a British record and pulled a 172.5kg deadlift. I opened with 140kg….Boom no problem! 150kg…..Boom easy! I set my next lift at 160kg but then moved up to 162.5kg as getting this lift was the difference between 1st place and 3rd place! I wanted 1st place!

    162.5kg wasn’t easy but I did it and dare I say I it, I felt like I still had more in the tank. I won my class & a British Title!

    Next stop is the World Championships!!!

    Jo Stanger

    Jo powerlifting

3 weeks to the BDFPA British finals…..Jo Stanger (NABBA Miss Britain/Power Lifter)

So, on Sunday it was 3 weeks until I compete in the BDFPA British finals and today was my last heavy set of deadlifts.

I have been thinking about this training session all week, thinking I was going to struggle with the weight I was expected to lift, I need to learn to psych myself up not


as I do sometimes.

Anyway today’s dead lifts were;

1 x 2 @ 120kg

1 × 1 @ 130kg,

1 × 1 @ 145kg,

1 × 1 @ 152.5kg

1 × 5 @ 130kg

I’m wanting to lift 160kg at the finals, I think this is achievable I just need to remember to use my legs more and to keep my chest up during my lifts.

Proper form is really important with this movement, there is too much that can potentially go wrong with this one to try and be gung ho so training with strict for is important as that is what you should automatically fall into during the competition.

My diet is clean, it always is, I don’t believe in getting fat to have to try and diet any time I want to wear a nice dress or have something to go to like a wedding. I have kept my cardio going all the way through my strength training for the British Finals, I believe it helps me recover better and also keeps me fit too which may not be important to some but it is to me.

I will taking my usual Extreme Nutrition, Pro-6, Build & Recover, Krevolution-X, BCA-311 and Glutamine Complex.

I will be training at my regular House of Pain, Pro Strength in Swindon and with my regular training partner Worlds Strongest Man Finalist Laurence Shahlaei. Pro Strength is the Mecca for strength athletes of all disciplines, power lifting, body building and strongman, with many very good strength athletes and champion body builders calling Pro Strength home.

Jo Stanger

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