GPC lifting log
Users viewing topic: & 1 Guest
12345678910 ... ... 7374757677787980818283
| matthewvc |  | GPC lifting log | 12-03-2015 @ 12:55 |
 ‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 21.06.2015 @ 14:45 PM by matthewvc Competition history 1. GPC southern quals 27/3/15 - bw 96.9kg 180/182.5/275 - 637.5 total (qualified for euro/worlds) 2. GPC europeans 10/6/15 - bw 98.25kg 240/190/260 - 690 (1st place M1 100kg) GPC records M1 100kg BR squat - 180,220,240 BR bench - 160,175,182.5,185,190 BR deadlift - 250,275 BR total - 612.5,637.5,690 ER bench - 185,190 WR bench - 185,190 All fed records M1 100kg (according to neilside barbell records database) BR Bench - 182.5,185,190 hello after lurking on here for ages, I've decided to join and track progress on here. currently nearing my competition debut in the GPC southerns in windsor as a -100kg masters 1 age cat, knee wraps only. tue 10/3/15 bw 103kg deadlifts double overhand loads x bar 5 x 70kg 3 x 110kg 1 x 150kg 1 x 190kg double oh hook 1 x 225kg 1 x 250kg 1 x 272.5kg all felt reasonably strong. | ||
| matthewvc | | ... | 12-03-2015 @ 13:02 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 12.03.2015 @ 13:02 PM by matthewvc wed 11/3bw 102.5kg bench press bar x loads 40kg x loads 60kg x 5 60kg x 3 80kg x 1 90kg x 1 nice long pauses from now on 100kg x 2 120kg x 2 140kg x 1 160kg x 1 170kg x 1 182.5kg x 1 close grip explosive - no pause 100kg x 3 120kg x 3 140kg x 3 elbow twinge stopped going up here. injury at this stage would be a nightmare  comp grip explosive - no pause 140kg x 3 150kg x 3 elbow still niggling stopped shoulder press machine 3 sets with easy weights pleased with bench - 4 plates smooth even with long pause. | ||
| matthewvc | | ... | 12-03-2015 @ 13:14 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | today is last heavy squat session. hoping to improve on last week's debacle with 260kg - worrying about depth i went far deeper than normal and got into a monumental rounded over mess. somehow managed to stand up but hurt hip a little. will open light (200kg?) and take it from there. I think the qualifying total for GB is only something like 542.5kg so no need to take risks squatting. it is the one lift I feel would benefit from training with experienced lifters. | ||
| matthewvc | | ... | 13-03-2015 @ 00:59 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 13.03.2015 @ 01:02 AM by matthewvc 12/3/15decided to do box squats Squat off parallel box No wraps Bar loads 5x70kg 2x110kg Light wraps 2x150kg 2x190kg Tight wraps 1x230kg Belt on 1x252.5kg 1x270kg Assistance - few sets of rows | ||
| matthewvc | | ... | 13-03-2015 @ 11:35 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 13.03.2015 @ 11:36 AM by matthewvc decided to do box squats using a bench from view in mirror borderline parallel - will want to go a little deeper in reality bar x many 70kg x 5 70kg x 3 70kg x 1 110kg x 2 150kg x 2 - wraps light 190kg x 2 230kg x 1 - wraps tight 252.5kg x 1 - add belt 270kg x 1 seated rows 4-5 sets light weights pretty pleased, feeling the heavy weeks now and will be glad to lighten up a bit next week. | ||
| matthewvc | | ... | 13-03-2015 @ 11:47 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | in review: a positive training cycle leading into first comp most pleasing is the big increases on hook grip DL, I'm finally getting close to my straps DL max (circa 300kg) bench press and squat have seen good increases - going from 90kg to 100kg+ over last years has yielded consistent gains. Eventually I will settle around 108-110kg and become more adept at cutting for 24 hour weigh ins - some of the top lifters at 100kg i watch (e.g dan green) look massive at 100kg - must be 115kg+ in reality. plenty of scope to use liberal weigh-in time to maximize performance but for first time i'm just looking to be a morning dump and at worst mild fluid restriction/sauna away from 100kg. | ||
| MuscleDemon | | ... | 21-03-2015 @ 12:44 |
 We all live as we chose. Member 5051, 866 posts SQ 157.5, BP 95, DL 220472.5 kgs @ 61.1kgs UnEq | Hey Matthew, I have read your lifting log this week and I will look out for you tomorrow and say hello. I will be competing as well in the lightweight/ectomorph category  I really hope your first competition in Powerlifting gives you great satisfaction. Steven | ||
| matthewvc | | ... | 24-03-2015 @ 14:57 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 24.03.2015 @ 14:59 PM by matthewvc thanks steven. was pleasure to meet you at both Genesis and the meet - thanks for all your advice back in the warmup area really appreciate it! weighed in at 97kg at Genesis - cut too hard so lessons to be learnt there(scales probably off in hotel room) rehydrated and ate like crazy until sunday but was suffering with cramp all through meet (~102kg morning) 180kg token on squat due to hip problem caused by injury a week ago. bench 160kg easy got a red light for jumping start command 175kg cramped like mad in calf - almost missed 182.5kg pretty comfy, thankfully got rid of the cramping. good to hit 400lbs under comp conditions. deadlifts problem with back cramp on last warmup so slight anxiety here. 250kg easy 275kg looks easy on video but i was really spent mentally here and declined a 3rd attempt. overall - wasted far too much energy pacing around being nervous and was done in by time deadlifts came around. equalled or beat my gym pbs on platform and think with better preparation (and more flexibility on bench press to get leg drive) that both a 200kg bench and 300kg dead are within reach. as for competition, the atmosphere was great, with lots of noise, music and big lifts on display. thanks to all those organising it for making it such a good experience. will be going to Genesis to train from now on while i'm in London. Awesome gym. | ||
| MuscleDemon | | ... | 25-03-2015 @ 20:39 |
We all live as we chose. Member 5051, 866 posts SQ 157.5, BP 95, DL 220472.5 kgs @ 61.1kgs UnEq | Well done on your first powerlifting meet. Considering your hip was effecting you, you still made a damn excellent total. 637.5kg in fact. I looked at the qualifying standards for the 100kg raw masters 1 category. A standard = 617.5kg That means you should have qualified for the European and World Championships. Watching your recent attempts I believe you could make 700kg in the next contest. Long may you and this lifting log prosper  | ||
| matthewvc | | ... | 26-03-2015 @ 10:41 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | thanks steven! so I've got confirmation of making euro/worlds standard. I've also managed to set british records across the board in my weight and age class. particularly pleased about my bench as it isn't far off the open 100kg record. (200kg by martin brown i believe) - so that is a real target for me now. Its now a case of getting myself down to a powerlifting gym (genesis) and learning from real lifters how to maximize my performance competing. | ||
| matthewvc | | ... | 26-03-2015 @ 10:53 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 26.03.2015 @ 10:55 AM by matthewvc training hotel gold's gym hounslowdon't like this gym, overcrowded and full of vanity trainers with poor gym etiquette. bench press touch and go loads x bar 8 x 60kg 5 x 60kg 3 x 60kg 3 x 80kg comp style - DIY start command + paused 3 x 100kg 3 x 120kg 3 x 140kg 3 x 160kg 1 x 180kg close grip feet on bench 100kg x 5 110kg x 4 120kg x 3 face pulls few sets of high reps wasn't intending to go so heavy but everything felt light, energy good, so why not. I'm quite happy training circa 90% for extended periods, if bar moves quick and I'm not needing to psyche up to make a lift. lower bench than the forza means I can actually get some leg drive, felt there was a triple with 180kg. | ||
| matthewvc | | ... | 26-03-2015 @ 16:14 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | all time bench 100kg masters 1 record holder according to this site! http://postimg.org/image/4nhnnen3l/ | ||
| StrengthStudent | | ... | 26-03-2015 @ 18:04 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | matthewvc said:all time bench 100kg masters 1 record holder according to this site! http://postimg.org/image/4nhnnen3l/ Awesome! Got any bench training tips? Have you always been a strong bencher? | ||
| matthewvc | | ... | 26-03-2015 @ 18:28 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | thanks for the questions! no, I started out quite weak on bench. best routine I did was the Russian squat routine for bench and it introduced me to high frequency, high volume approach. did it twice with only a few weeks off in between a few years back and gained 30kg or something in that period. another factor was simply gaining weight and stopping trying to be a lean 85-90kg for vain female attracting reasons. nowadays I program myself but I've kept the frequency/planned overreaching aspect of the soviet methods in my training. So I'll typically bench 2-3x week working on volume loading for a 4-6 week training (meso) cycle using weights around 70-85% mark. I'll then drop volume and up intensity for a similar length cycle, but continue to train as frequently. the main bulk of exercise is the lift itself with some extra close grip or board presses to work on my consistent weak point, the triceps (this i think is due to my long forearms making leverages bad here). I also do a load of *very* heavy rows, heavy pulldowns; I think a strong upper back is a big aid to bench stability. | ||
| Boar | | ... | 26-03-2015 @ 18:54 |
 Walk your talk Member 5, 25557 posts Administrator | I think windsor is where i did the BPC southern a few years ago, i really enjoyed the days lifting !! splendid bench although I dont think its actually legal benching more than you can squat !! | ||
12345678910 ... ... 7374757677787980818283