GPC lifting log
Users viewing topic: & 1 Guest
12345678910 ... 545556 ... 7374757677787980818283
| matthewvc |  | ... | 12-04-2017 @ 20:38 |
 ‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Hydration far better low volume today just a heavyish single squats and few lighter deadlifts. Hopefully will give lower back/SI chance to calm down. Squats Bar x loads 80 x 5 130 x 2 170 x 2 - lilliebridge wraps 200 x 1 230 x 1 - belt on 260 x 1 - best rep 290 x 1 - wobbly but maybe 2 reps there Deadlifts 70 x 5 125 x 2 175 x 1 225 x 1 - straps on 225 x 3 235 x 3 - slight ache in SI so stopped Seated rows 3 sets x 8 2 sets x 6 Standing abs 3 sets x 10 Obliques 2 sets x 12 pleased to squat 290kg @ 94.5kg (this morning...) also not worn those wraps for ages so not put them on remotely tight enough 3 more sessions focusing on deadlifting for bodypower push pull aim is 500+ total probably around 96kg | ||
| matthewvc |  | ... | 13-04-2017 @ 13:16 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench still keeping volume low bar x loads all paused, arm sore so took 600mg ibuprofen and suicide grip throughout 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 160 x 3 - slightly better speed than last week. 175 x 2 - hit f**king hook had to abort third, strength easily there close grip paused 24kg chains - about half unloads at bottom so +12 at bottom +24 at top 60 +24kg x3 100 +24kg x3 120 +24kg x2 140 +24kg x2 150 +24kg x1 - same problem clattered into the stupid j-hooks that stick out about 6 inches. light triceps pushdowns 80 x 8 90 x 8 all comfortable, and more importantly don't feel like i've really trained too hard. will start throwing in a few unloading sessions every few weeks from now I go too hard all time and end up stalling with niggling injuries and general mental fatigue. | ||
| matthewvc | | ... | 18-04-2017 @ 11:36 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 18.04.2017 @ 16:52 PM by matthewvc Fri at genesis gym Squat cambered bar off box Bar x loads 65 x 3 85 x 3 105 x 2 125 x 2 145 x 2 165 x 2 185 x 1 - hurting shoulders for some reason switch to straight bar 145 x 2 165 x 2 185 x 2 205 x 2 225 x 2 pulldowns 3 sets dumbell seated press 15kg x 20 30kg x 20 Mon bench local gym Bar x loads 60 x 10 80 x 5 100 x 3 120 x 3 140 x 3 162.5 x 3 182.5 x 3 Narrower grip 130 x 4 150 x 4 165 x 6 Pin floor press (no cheating leg ass-bridging s**te) - 6 inch off chest 100 x 3 140 x 3 170 x 3 185 x 3 ohp dumbbells 22.5 x 20 30 x 15 37.5 x 15 Triceps pushdown 3 sets x 8 Hammer row machine 5 sets x 10 Facepulls 3 sets x 20 Strength far better today with rest and hydration | ||
| matthewvc | | ... | 19-04-2017 @ 20:05 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 19.04.2017 @ 20:05 PM by matthewvc bw 95.2kg - slowly gainingdeadlift, wanted to take a decent weight tonight 3.5 weeks out bar x loads 80 x 5 120 x 3 160 x 2 200 x 1 240 x 1 - hook from now lovely rep so much speed 275 x 1 - too far from legs, felt harder than should be 300 x 1 - better.. back into decent weight land again. not easy but smooth.. say around 9.5 RPE pulldowns 2 sets x 12 2 sets x 8 squat 80 x 5 110 x 2 120 x 2 + 33kg chains 140 x 2 + 33kg chains 160 x 2 + 33kg chains 180 x 2 + 33kg chains 200 x 2 + 33kg chains 220 x 2 + 33kg chains seated rows 3 sets x 12 SI joint still a bit sore, feeling it from 200 up so 300kg is max i'll lift before bodypower, will squat heavier and pull a few doubles around 230-250 mark next week and then an opener around 285-290 mark week after with light squats to follow. tonight was a good second attempt weight and feeling confident of getting well into 500's push pull @ light 100kg. not sure if 700lbs is there yet, but it will be once i'm back up to 102-103kg training weight. | ||
| matthewvc | | ... | 20-04-2017 @ 13:15 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench dynamic, SI joint achey today so feet up on bench, tendonitis in biceps/forearm so suicide grip. bar x loads 40 x 8 60 x 5 80 x 3 100 x 3 - various width grips from here 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 3ct pauses up to about ~90% 120 x 1 140 x 1 160 x 1 180 x 1 - easy 190 x 1 - still moving fast, shocked tbh how comfy. no doubt about it, 90kg is way too light for my height (5'11") and the 2-3kg i've gained since the GPC southerns are pushing my bench up significantly. chains close grip 80kg x 2 + 24kg 100kg x 2 + 24kg 110kg x 2 + 24kg 130kg x 2 + 24kg 130kg x 2 + 48kg light pushdowns 70kg x 20 80kg x 15 light band biceps 1 set easiest 400lb+ bench for a long time. | ||
| matthewvc | | ... | 22-04-2017 @ 20:51 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Genesis today Squat off box Bar x loads 65 x 5 105 x 2 145 x 2 165 x 2 185 x 2 205 x 2 225 x 2 245 x 2 DB OHP - thickbar ones 20 x 20 30 x 15 40 x 12 pulldowns 5 sets Side delts 3 sets All easy | ||
| matthewvc | | ... | 24-04-2017 @ 20:51 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench Bar x loads 70 x 8 110 x 4 130 x 2 150 x 2 170 x 2 190 x 2 - maybe 3 repper if I wanted 195 x 2 - more difficult than it should been as weights started sliding off one side second rep Slingshot 210 x 1 225 x f - line completely wrong really not enjoying this ATM my raw is practically as good lol. Cgbp 160 x 3 172.5 x 3 OHP machine 10 x 10 15 x 5 18 x 5 21 x 5 24 x 5 reasonably happy with that as it's another Monday session off the back of poor hydration and very poor sleep... only returned from GF's very late last night and managed to sleep from 2.45am to 4.45am and then intermittently from about 5.30 to 7 at which point the bin round started making a load of racket so got up. | ||
| matthewvc | | ... | 26-04-2017 @ 21:24 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bw 96.5kg Squat chains added about 15kg at bottom 35kg at top Bar x loads 80 x 5 130 x 3 160 x 2 + 35kg chains 190 x 2 + 35kg chains 220 x 1 + 35 + wraps on 240 x 1 + 35 260 x 1 + 35 280 x 1 + 35 Deadlift 75 x 5 125 x 3 175 x 2 195 x 2 210 x 2 225 x 2 240 x 2 255 x 2 270 x 2 Pretty happy 295kg bottom 315kg top Should be good for well over 300kg straight bar come worlds in September | ||
| matthewvc | | ... | 27-04-2017 @ 13:10 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.7kg bench dynamic sets suicide grip (forearm tendonitis as usual) feet up (sore SI joint as usual) bar x loads 60 x 10 80 x 5 100 x 3 120 x 2 120 x 2 120 x 2 140 x 2 155 x 2 few heavier as felt strong 170 x 1 185 x 1 200 x 1 chains on narrow grip, chains half unload so +12kg at bottom and +24kg top 100 x 2 + 24kg 110 x 2 + 24kg 120 x 2 + 24kg 140 x 2 + 24kg - felt a slight twinge in pec so stopped, nothing bad just a warning to not continue triceps pushdowns 3 sets 10 face pulls 1 set 15 2 sets 12 feel much stronger than monday as i'm rested and better hydrated today will take opener properly next week, but think 200kg is looking a likely starting point at bodypower. | ||
| The_Lone_Wolf | | ... | 27-04-2017 @ 13:55 |
 I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | How long till the next comp? How you feeling going in, and what numbers you got in mind? | ||
| matthewvc | | ... | 27-04-2017 @ 15:03 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | The_Lone_Wolf said:How long till the next comp? How you feeling going in, and what numbers you got in mind? next comp is bodypower 2.5 weeks off main focus this year is worlds in september at a filled out 100kg (e.g. 104-105kg reality) this is a comp just to get a bit of confidence back in deadlifts after a couple of poor comps due to grip problems. primary aim is 500kg+ push/pull thinking along lines of: BP: 200 - 207.5 (missed this at 90kg, but stronger now sitting around 96-97) - 215 DL: 285 - 300 - 310 | ||
| matthewvc | | ... | 28-04-2017 @ 14:35 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | BW a touch under 97kg box squats 16" box (slighty high) bar x loads 70 x 3 70 x 2 120 x 2 150 x 2 180 x 2 210 x 2 240 x 2 - wraps on 270 x 1 - belt tighter RAPID 300 x 1 - nice technically, and still quick, 320kg+ there off this 310 x 1 - couldn't fit 6th 25kg on bar so had to settle for 310kg ... glad i did as i f**ked up line and had to fight hard to rescue this... but an all time PB and at such light weight. rows from floor 70 x 5 120 x 2 150 x 2 170 x 2 190 x 2 205 x 2 - back very fatigued seated dumbbell press 20 x 10 35 x 10 seated oh pin press from chin height 60 x 5 80 x 3 100 x 2 120 x 2 130 x 2 - sloppy first rep 140 x 3 - PB, was only after 2 but first 2 really strong so added 3rd. fatigue very noticeable after a pretty heavy week, but feeling very strong. time to start scaling back now for bodypower. | ||
| matthewvc | | ... | 02-05-2017 @ 12:20 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96kg feeling very much in need of deload, forearm a mess so suicide grip all way bench work up to opener / easy 2nd, no psyching or ammonia bar x loads 70 x 8 100 x 3 100 x 2 120 x 2 140 x 2 160 x 1 175 x 1 190 x 1 - decent 200 x 1 - fast off chest but setup was s**te, lost line and almost failed at top. such a stupid rep. not too worried felt about 95% max. CGBP 160 x 3 - crap beyond belief almost failed 3rd 175 x 4 - better, got a bit more focused normal grip 160 x 7 - paused last rep, ok. triceps and face pulls head not there today, no focus. sick of this injury to arm it is hampering everything. after bodypower taking couple of weeks off | ||
| matthewvc | | ... | 03-05-2017 @ 20:14 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | light squats and deadlifts to opener ~90% Painkillers for arm taken Squat paused no belt staying in mono Bar x loads 80 x 3 110 x 2 140 x 2 160 x 2 180 x 2 - add wraps 200 x 2 220 x 2 Deadlifts - IPF stiff bar, smooth and harder to hook, but it doesn't risk tearing my thumbs open like the AOA DL bar 70 x 3 120 x 1 170 x 1 200 x 1 230 x 1 - hook 260 x 1 - belt on very fast rep 285 x 1 - opener, moved quick and easy 3 light sets of lats to finish 700lbs is there based off that tonight. Hopefully can overcome last year's grip nightmares and get close to my potential with deadlifts. | ||
| Bim | | ... | 03-05-2017 @ 21:06 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | When is the comp mate? Numbers are looking good as always. Minor injuries can be frustrating, if you just train through them then they get aggravated and can seem to drag on for ages, back off and your whole cycle is messed up. | ||
12345678910 ... 545556 ... 7374757677787980818283