GPC lifting log
Users viewing topic: & 1 Guest
12345678910 ... 575859 ... 7374757677787980818283
| matthewvc |  | ... | 01-06-2017 @ 14:29 |
 ‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench - 3rd session in 3 days chest is still sore put a foam roller thing on bench to work on arch on 120s 3 different grips wide, medium and narrow bar x 30 60 x 5 80 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 140 x 3 155 x 3 CGBP - half unload at bottom so about +12kg there chains + 24kg 100 x 6 + 24kg 110 x 6 + 24kg 120 x 6 + 24kg 100 x 12 + 24kg wider grip again chains off 100kg x 15 - less than 50% of my paused competition max and i was struggling at end. truly shocking rep ability! tate press 20 x 12.5kg 20 x 12.5kg face pulls 15 x 30kg 15 x 30kg triceps pushdowns 20 x 35kg 15 x 50kg all assistance done with hardly any rest more reps atm | ||
| matthewvc | | ... | 02-06-2017 @ 14:20 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 4th day in a row box squat+ bands - just below parallel purples add about 40kg at top greens about 60kg way i had them setup - both completely unload at bottom bar x loads 70 x 3 70 x 2 110 x 2 140 x 2 170 x 2 170 x 2 + purples 170 x 2 + purples 170 x 2 + purples 170 x 2 + purples 200 x 2+ purples 200 x 2+ purples 170 x 2 + greens 170 x 2 + greens rows off floor 70 x 8 110 x 8 140 x 5 150 x 5 160 x 5 db ohp seated 15kg x 30 32.5kg x 15 35kg x 15 side delts 12kg x 12 12kg x 12 12kg x 12 5 minutes stretching thoracic spine over a foam roller sharp twinge in same hamstring are as last week that disappeared after 2nd set with purples - wrapped a light band round upper leg for support anyway. | ||
| matthewvc | | ... | 05-06-2017 @ 19:25 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench press bar x loads 70 x 8 100 x 5 125 x 5 145 x 8 150 x 8 sling shot on 160 x 8 170 x 5 cgbp 125 x 8 140 x 7 - hit upright 140 x 8 - better cgbp of 3-board 140 x 8 140 x 8 Tricep pushdown 3 set 15 1 set 12 light biceps 2 sets 20 felt strong tonight nothing a max at all - will lower volume next week | ||
| scruffmcbuff |  | ... | 05-06-2017 @ 19:53 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | Whens the next comp matt? | ||
| matthewvc | | ... | 05-06-2017 @ 21:48 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squat only thing at central fitness Aug 6 then GPC world champs in Czech Republic sept 18 | ||
| matthewvc | | ... | 07-06-2017 @ 19:54 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | deadlifts with pause just off floor - all DOHG bar x loads 70 x 5 100 x 2 120 x 2 140 x 2 160 x 2 200 x 2 200 x 2 200 x 2 200 x 2 200 x 2 200 x 2 200 x 2 pause squats bar x loads 80 x 5 120 x 3 150 x 2 170 x 2 185 x 2 200 x 2 215 x 2 230 x 2 v-grip pulldowns 3 set 15 wide grip pulldowns 2 sets 15 1 set 12 moving lighter squats to today so i can train with rest at ralls from 4pm who do deadlifts only now. | ||
| matthewvc | | ... | 08-06-2017 @ 19:16 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench Arch work on foam roller - 5 mins Bar x loads 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 160 x 3 120 x 5 x 3 Cgbp with chains 110 x 6 + 24kg 130 x 6 + 24kg Normal grip 100 x 20 Tate press 2 sets 15 Facepulls 3 sets 15 Biceps cable curl 2 sets 15 160 is very comfortable weight now | ||
| matthewvc | | ... | 09-06-2017 @ 14:31 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | squat below parallel box bar x loads 70 x 2 70 x 2 120 x 2 150 x 2 180 x 2 200 x 2 200 x 1 + 24kg chain - fell forward 220 x 1 + 24kg chain - forward again. not safe walking out abort 220 x 3 - hard off this height felt over 80% max DB press 20kg x 15 40kg x 15 40kg x 10 side delts 12.5kg x 12 15kg x 12 17.5kg x 10 GHR bw x 10 bw x 10 bw+10kg x 10 pulldowns 6 x 80kg 6 x 95kg wore heeled do-wins to box squat for first time in ages - felt strange and throwing forward. hard off that height box today. | ||
| matthewvc | | ... | 12-06-2017 @ 18:37 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 5 mins arching on a foam roller bar x loads 40 x 8 60 x 5 80 x 3 100 x 3 120 x 3 140 x 2 155 x 6 160 x 6 - both sets comfy slingshot 165 x 5 175 x 5 - ok, but it seems to have lost nearly all it's spring now CGBP + chains - 24kg at top 12kg at bottom 120 x 5 + 24kg 125 x 5 + 24kg triceps pushdowns 60 x 12 70 x 12 80 x 10 90 x 8 rows off floor - all DOHG 60 x 5 90 x 3 120 x 3 140 x 3 160 x 3 180 x 3 face pulls 35 x 12 35 x 12 35 x 12 db biceps curls 15 x 12 20 x 8 drop set into 12.5 x 8 10 x 8 pretty good session, quick and comfy, felt there was 2 reps left on 160kg. only 93.4kg at moment and about 14 weeks out from worlds so gaining about 0.5kg a week now until then to get up to about 100kg and see how close to 220kg bench i can get. | ||
| FAT_SAM | | ... | 14-06-2017 @ 01:19 |
 more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | Great volume and work You're one of my favourite lifters to watch mate !! See you at the BRITISH | ||
| matthewvc | | ... | 14-06-2017 @ 19:02 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | FAT_SAM said:Great volume and work You're one of my favourite lifters to watch mate !! See you at the BRITISH thanks sam, i'll see you there! | ||
| matthewvc | | ... | 14-06-2017 @ 19:04 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | squats cambered bar off box + chains about 20kg bottom 40kg top bar x loads 70 x 5 + 40kg 100 x 3 + 40kg 120 x 2 + 40kg 140 x 2 + 40kg 150 x 2 + 40kg 165 x 2 + 40kg 180 x 2 + 40kg 180 x 2 + 40kg 180 x 2 + 40kg 180 x 2 + 40kg 195 x 2 + 40kg hack squat 3 sets 10 hamstrings 2 sets 10 calf raise 3 sets 20 abs 4 sets 10 easy | ||
| matthewvc | | ... | 15-06-2017 @ 13:12 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench dynamic bar x loads 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 140 x 2 couple of heavier singles up to ~90%, no psyching, short rests etc. 160 x 1 - poor rep, muscled up too much 170 x 1 - tighter, flew up 180 x 1 - pretty easy over 200 there floor press bar x 10 60 x 5 100 x 8 120 x 8 125 x 8 130 x 8 tate press 15 x 10 20 x 10 - shoulder joint aching stopped oh triceps on rope 45 x 10 50 x 10 55 x 10 pleased with that - post comp strength is good despite bw around 93 mark (easy 90kg territory now) i will def return to 90's some time in next 12 months and have another go rigby's 205. | ||
| matthewvc | | ... | 16-06-2017 @ 20:09 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Deadlifts - IPF bar Bar x loads 70 x 5 100 x 3 125 x 3 150 x 2 175 x 1 200 x 1 220 x 1 - hook grip off 3" blocks 240 x 2 240 x 2 240 x 2 off floor 205 x 3 205 x 3 205 x 3 Bottom up squats Bar x loads 70 x 5 100 x 3 120 x 3 150 x 3 170 x 3 190 x 3 Dumbbell press 20 x 12 32.5 x 12 42.5 x 12 Side delts 3 sets 12 Pulldowns 3 sets 8 Deadlifts flying up Bottom up (Anderson) squats are horrible but plenty more there. | ||
| matthewvc | | ... | 19-06-2017 @ 19:46 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench deloading a bit today - good as its far too hot bar x loads 70 x 5 90 x 3 110 x 2 120 x 2 130 x 2 140 x 2 150 x 2 160 x 2 165 x 2 slingshot 170 x 2 triceps push down 3 sets 15 facepulls 3 sets 12 pulldowns 3 sets 5 165 was ok, tiring in heat | ||
12345678910 ... 575859 ... 7374757677787980818283