ABOUT THE GUEST
John Roy is a U.S. Army Veteran, self‑published author, and competitive powerlifter who trains in his home gym while managing family and full‑time professional responsibilities.

WHAT YOU’LL LEARN

How to structure squat, bench, and deadlift around a full life without stalling progress

The minimum viable home‑gym setup (rack, barbell, bench, plates, flooring) and why it matters

Simple recovery tactics that fit real schedules: sleep targets, walking, and sane volume control

Mindset tools for consistency: session objectives, training logs, and pre‑planned progressions

KEY TOPICS

Weekly programming templates for strength with limited time

Basement/garage gym ergonomics, storage, and rubber flooring choices

When to push vs. hold back to avoid overuse and keep momentum

QUICK ANSWERS
Q: What are the essentials for a strong basement gym?
A: A sturdy rack, flat/incline bench, 20 kg barbell, adjustable dumbbells or a small set, plates, and rubber gym flooring to protect the subfloor and reduce noise.

Q: How many days per week should busy adults train the big three?
A: Three focused sessions (SQ/Bench/DL variations) with one optional accessory day covers most lifters while allowing recovery.

Q: What flooring works best under racks and deadlift areas?
A: Dense rolled rubber or heavy mats (8 mm–12 mm+) to absorb impact, stabilize footing, and protect concrete and equipment.

SHOP THE EPISODE
Pro Series Power Cage (compact, heavy-duty rack)
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168
Elite Lean Garage Rack — IRON COMPANY
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168
20 kg 195K PSI Olympic Bar — IRON COMPANY
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168
IRON COMPANY Urethane Dumbbells
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168
Black Rubber Roll Flooring (light commercial) for home gyms
https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps