GPC lifting log
Users viewing topic: & 1 Guest
12345678910 ... 626364 ... 7374757677787980818283
| matthewvc |  | ... | 30-08-2017 @ 21:45 |
 ‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squat paused Bar x loads 80 x 3 120 x 2 150 x 2 180 x 2 210 x 2 230 x 2 Deadlifts 70 x 3 100 x 3 120 x 2 150 x 1 170 x 1 190 x 1 210 x 1 230 x 1 260 x 1 - straps 285 x 1 - hook Squats couldn't be arsed. Deadlifts 285kg was pretty decent moved around 90% max speed. tore my thumb open on the sharp AOA bar knurling as usual but hook grip tape hasn't arrived yet. Hopefully this will rectify the problem once and for all | ||
| matthewvc |  | ... | 31-08-2017 @ 11:35 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | filmed this at Ralls last night. Yes, yes... lockout is soft (mainly due to thumb shredding at top) but i'm quite happy to be moving 285 at that speed with no real psyching and after squatting, 7 weeks out from a deadlift only comp. be happy to open around 300kg in the meet with that speed. hopefully rogue hook tape arrives at work today! | ||
| matthewvc | | ... | 31-08-2017 @ 19:01 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98kg bench for speed bar x loads 40 x 8 60 x 3 80 x 3 100 x 3 120 x 3 120 x 3 130 x 3 130 x 3 140 x 3 140 x 3 150 x 3 CG+ chains 100 x 3 + 24kg 110 x 3 + 24kg 120 x 3 + 24kg oh pin press bar x loads 60 x 3 100 x 2 120 x 2 130 x 2 140 x 4 - PB triceps overhead cable 30kg x 15 45kg x 10 55kg x 8 55kg x 8 55kg x 8 side delts 17.5kg x 12 25kg x 8 30kg x 8 - bit cheating easy as it all should be. going to be quite a harsh cut i think to make 90kg. thank god for 24 hour weigh-ins. make sure i'm no more than 100kg a week out. reckon i can cut 5kg using non-sweat methods (full gylcogen deplete + water load + magnesium citrate laxative + dandelion root diuretic) and do the rest in hot tub. | ||
| matthewvc | | ... | 04-09-2017 @ 21:18 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bw 97.6kg Bench - strict pauses and starts Bar x loads 40 x 8 60 x 5 80 x 3 100 x 3 120 x 2 140 x 2 160 x 2 180 x 2 200 x 2 - no psyching up Slingshot legs up 140 x 1 160 x 2 180 x 3 - pec tightened, stopped Few sets of triceps and upper back Happy to double a comp standard 200kg without much fuss. Would open on that | ||
| matthewvc | | ... | 07-09-2017 @ 10:23 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 97.7.kg no time to train properly - local gym for 1 hour deadlift stiff bar bar x loads 70 x 5 70 x 2 120 x 2 150 x 2 180 x 1 210 x 1 - dohg 240 x 1 - straps 270 x 1 300 x 1 312.5 x 2 - pb for 2 reps. speed sets dohg again 170 x 2 170 x 2 170 x 2 190 x 2 190 x 2 200 x 2 SSB off box 75 x 5 125 x 5 145 x 3 165 x 3 175 x 3 175 x 3 175 x 3 pulldowns 80 x 5 80 x 5 95 x 5 95 x 5 110 x 5 110 x 5 superset with hypers on GHR machine 4 set 8 bodyweight happy with 312.5 x 2 - 2nd rep a proper grinder, but done with minimal psyching up. kept bar high in hands too with straps. tendency to let it hang in fingers and reduce ROM a bit. hips feel better already since deciding to stop squatting heavy/competitively. | ||
| AdamT | | ... | 07-09-2017 @ 11:00 |
AKA the great reset Member 4056, 5206 posts | Very strong work! Forgot you trained with Andy Bolton. Man knows his stuff!! | ||
| matthewvc | | ... | 07-09-2017 @ 11:47 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | AdamT said:Very strong work! Forgot you trained with Andy Bolton. Man knows his stuff!! He certainly does - its a very strong training group at ralls gym with many legends of the British PL scene regular training there . My own aim is to rectify the thumb tearing issues that scuppered any chance of 700lb pull at Bodypower at andys deadlift competition in October - im certainly strong enough back and legs wise to go well over that weight | ||
| AdamT | | ... | 07-09-2017 @ 11:56 |
AKA the great reset Member 4056, 5206 posts | matthewvc said: He certainly does - its a very strong training group at ralls gym with many legends of the British PL scene regular training there . My own aim is to rectify the thumb tearing issues that scuppered any chance of 700lb pull at Bodypower at andys deadlift competition in October - im certainly strong enough back and legs wise to go well over that weight You're a beast and well suited to that team. They will certainly get the best of you. I have had a program from Andy Bolton in the past. Best gains I ever made. He definitely puts much emphasis into speed and technique. First ever man to pull 1000lbs and without straps. Also to come back the way he has, since his illness is something else. I have huge respect for that man and he is one of the greatest lifters of all time! | ||
| matthewvc | | ... | 07-09-2017 @ 18:57 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | agreed. since i started actually listening to andy and not going too heavy all time i've seen progress esp on deadlift  initially it seems a lot of fast pulling with 60-85% range but it works. it's confidence to only max out once or twice a training cycle and even then to hold back a little - don't burn out overpsyching, ammonia, stimulants etc. yesterday i couldn't train with the team and decided to do a quick max and doubled 12.5kg PB over my previous best single on an IPF bar. | ||
| matthewvc | | ... | 07-09-2017 @ 23:04 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bw 97.5kg Another quick one Bench Bar x loads 40 x 8 60 x 5 80 x 3 100 x 3 Add 24kg chains 110 x 3 110 x 3 120 x 3 120 x 3 130 x 3 140 x 3 OHP off pins about nose height Bar x loads 40 x 8 60 x 3 80 x 2 100 x 2 120 x 2 140 x 2 150 x 1 - abort 2nd cheating and arching too much 100 x 10 Triceps 2 sets light 45 minutes shoulders and pectorals feeling beaten so a couple of lighter sessions on bench. | ||
| matthewvc | | ... | 08-09-2017 @ 17:44 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | quick session squat high bar off 2" high box bar x loads 70 x 3 70 x 2 70 x 1 120 x 2 120 x 1 work sets 150 x 2 170 x 2 190 x 2 - belt on 210 x 2 230 x 1 - wraps loose 250 x 1 270 x 2 - still quite fast. doing these for DL assistance so no point going heavier thick bar holds 70 x 3 x 15s 120 x 2 x 10s 140 x 3 x 5s just a quick 40 minute blast | ||
| matthewvc | | ... | 12-09-2017 @ 21:09 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | in London work related last two days so I went to catts after getting off train at Wigan Quick deload session - short rests between sets Bench paused Bar x loads 60 x 5 60 x 1 100 x 2 100 x 1 120 x 2 140 x 2 160 x 2 180 x 2 - long pauses Close grip paused 140 x 3 150 x 3 160 x 5 JM press 60 x 6 80 x 5 90 x 5 Triceps 2 sets Rear delts 2 sets Face pulls 2 sets Took 25 minutes to do all that. Despite feeling tired and flying through sets 180kg double was easy and 160kg felt good for few more. Bench super strong ATM. | ||
| matthewvc | | ... | 14-09-2017 @ 11:26 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | deadlifts - speed work tonight at ralls no belt + no straps + hook grip bar x loads 75 x 5 105 x 2 125 x 1 145 x 1 165 x 1 185 x 1 205 x 1 227.5 x 1 227.5 x 1 227.5 x 1 227.5 x 1 235 x 1 seated row machine 2 sets 5 seated cable row 3 sets 10 | ||
| matthewvc | | ... | 14-09-2017 @ 13:00 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 14.09.2017 @ 13:01 PM by matthewvc bw 96.7kgbench all reps paused bar x loads 40 x 5 60 x 3 80 x 3 100 x 3 working 120 x 3 - comp grip 120 x 3 - close grip 135 x 3 - comp grip 135 x 3 - close grip 150 x 3 - comp grip slingshot paused 160 x 2 180 x 2 200 x 2 220 x 2 - PB double comfy but hit uprights on second so a bit of a struggle triceps pushdown straight bar 80 x 10 80 x 10 80 x 10 80 x 10 rear delts 3 sets 15 strength holding well - feel whatever i can triple in slingshot i can do for 1 raw. not saying 220 x 1 @ 90kg is going to be on after hard cutting but the further over 205kg i can be beforehand, the more chance of breaking it. the aim is simple. warmup to about 190-195 region and open on 205.5kg at GPC british... no pissing about! | ||
| matthewvc | | ... | 15-09-2017 @ 19:02 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | seated pin press from chin height bar x loads 40 x 8 60 x 8 80 x 5 100 x 1 120 x 8 120 x 5 - fatigued from 8 reps before and short rest axle holds thumbless holds up to 3 sets max time with 130kg pinch grips several sets with 3 x 5kg plates put together back hypers 10 x bw 8 x bw+10kg 8 x bw+10kg v grip pulldowns 80 x 8 95 x 6 110 x 6 side delts 12.5 x 12 17.5 x 10 20 x 8 25 x 8 front delts seated 12.5 x 10 all easy enough | ||
12345678910 ... 626364 ... 7374757677787980818283