GPC lifting log
Users viewing topic: & 1 Guest
12345678910 ... 636465 ... 7374757677787980818283
| matthewvc |  | ... | 18-09-2017 @ 12:47 |
 ‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 18.09.2017 @ 12:49 PM by matthewvc planning 'the cut' currently sat at 96.3kg this morning - diet has tightened up, but no cutting of carbs. don't want to do that just under 8 weeks out from brits (and also 4 weeks out from andy bolton deadlift comp). ate a pretty large rice+chicken meal 1am last night so prob another 1/2kg in bowel crap that normally wouldn't be there. aim is to be about 95-95.5kg 'normal feeding' weight 6 weeks out and then add 3.5-4kg for a week out. looking back to 2015 i started the monday of the week leading into sunday i competed at the brits weighing 107kg - by the time the carb deplete, water load had done it's trick i weighed 101.9kg. very easy to sauna that off. experimented at the GPC southerns with a water cut only and dropped 5.5kg, cutting fluids and hot baths (came in 1kg too light 89kg) - didn't feel i rehydrated properly for that (spending the afternoon in bed with my new GF was not a good idea) so.. week out (from weigh-in) 100kg start carb deplete + water load 48 hours out: liquid food, low sodium. 24 hours out: nil by mouth - hope to be around no more than 96kg by now + take OTC diuretic and laxative 14 hours out : diuretic/laxative and water load trick should have me down to under 95kg. start hot baths 15 in 5 out until 91kg. try to sleep. 2 hours out: asses weight if more than 400g out, another hot bath cycle. if not get in car heating on and drive to weigh in. replenish half isotonic + half water at 1L / 30 mins for 3 hours starting second weighed in carbs (both simple and complex) 150g every 1 hour starting +2 hour weigh in creatine 4 x 5g through day simple solid food at first but increase to things i like but easy to digest keep drinking way beyond piss clearing. add sodium+potassium (lo salt) to all foods. last time at GPC southerns i was with my new GF and spent the afternoon in bed and the evening at buen ayre hackney eating a load of stodgy argentinian meats. do not make this mistake again. no sex (a stupid activity when trying to rehydrate), no distractions just 24 hours of focused replenishing. | ||
| matthewvc | | ... | 18-09-2017 @ 20:02 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench press wasn't intending to go heavy tonight but felt good and everyone was maxing tonight so why not bar x loads 50 x 10 70 x 5 100 x 1 120 x 1 130 x 1 140 x 1 150 x 1 160 x 1 170 x 1 180 x 1 190 x 1 200 x 1 210 x 1 - PB triceps straight bar pushdown pin 7 x 12 pin 8 x 10 pin 8 x 10 pulldowns 2 sets 12 v bar pushdown pin 9 x 12 pin 9 x 12 rear delt machine 2 sets 10 hammer curls 2 sets 10 a ralls battle tonight - up in 5-10kg increments (depending on strength level) from about 50% max. me v tom griffin, andy b v brian reynolds. great session so much energy tonight. 210kg was definitely over what i'd class 'training max' - little bit of psyching up and stalled a little on way up but never in doubt. as i've mentioned before, david horne weighed out all our plates on a SECA calibrated scale and wrote the weights on the plates. the actual weight on the bar was 212kg. not being so anal as to log that as the weight, but it's nice to know i'm a little over on the face value. 12 more bench sessions to really push now and put some huge numbers up at 90kg. | ||
| matthewvc | | ... | 18-09-2017 @ 21:14 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | and... a video of my bench exploit | ||
| Bim | | ... | 18-09-2017 @ 22:13 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Excellent benching! Grip looks very close, is that your strongest grip position? Also I could never dive into a max like that, I have to unrack, big pause, slow down to the chest then press. I would crap myself bringing the bar down that quick. | ||
| matthewvc |  | ... | 18-09-2017 @ 22:44 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said:Excellent benching! Grip looks very close, is that your strongest grip position? Also I could never dive into a max like that, I have to unrack, big pause, slow down to the chest then press. I would crap myself bringing the bar down that quick. It's a bit of a bad habit tbh.. I need to hold for start commands in competition. But 8 weeks out from British plenty of time to address that. Pause needs to lengthen too. I've tried widening my grip but it puts excessive strain on my shoulders/pec tie in and I end up going backwards or picking up niggling injuries. for all my explosiveness, I'm quite a slender framed, small jointed guy and find a closer grip reduces torque and shear forces on my shoulders. id love to be able to max out the grip and I'm sure if i could handle it I'd be somewhat stronger but nothing hampers progress like injury. | ||
| John | | ... | 18-09-2017 @ 22:58 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | EPic strong bench there well done sir  | ||
| Wayne_Cowdrey | | ... | 19-09-2017 @ 00:53 |
 Still got a little bit of strength Member 400, 22043 posts | Mega benching  | ||
| matthewvc | | ... | 19-09-2017 @ 12:30 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | cheers everyone, lets see how it pans out. weight down to 95.5kg today. was a little heavy yesterday due to eating so late. will try to get a morning weigh to creep under 95kg in next 10 days or so then ramp things up for last 6 or so weeks. as i didn't do much else other than hot bath stuff off for last 90kg excursion i'm confident i can be 3-4kg heavier leading in with a full week deplete, water load and laxatives etc. | ||
| matthewvc | | ... | 20-09-2017 @ 10:57 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | morning at 95.1kg. once i dip under 95kg back up we go. note i am not especially cutting carbs as they give a false weight loss from glycogen depletion. i simply want a 'normal eating + hydration' baseline to base the next 7 weeks on. this will allow 6 weeks of gaining at around 0.5kg / week and 1 week to subsequently make weight. | ||
| matthewvc | | ... | 20-09-2017 @ 20:50 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Deadlifts - few fast singles 70-90% Bar x loads 75 x 5 105 x 2 125 x 1 145 x 1 165 x 1 185 x 1 205 x 1 Work 227.5 x 1 250 x 1 - switch to hook 272.5 x 1 275 x 1 290 x 1 - piss easy - opener weight Rows 3 sets 12 Pulldowns 3 sets 10 Quad extensions 3 sets 10 Light SLDL 2 sets 5 Deadlifts felt stupidly easy. Got some rogue crossfit tape and used this to cover the area that tears and what a difference it makes. Held 290kg at top for few seconds not a hint of slipping grip or torn skin. 320kg is there off that. Not covering end of thumbs so legal in comp too. Much happier to open sensible rather than go all out because I've only got one maybe two lifts before my thumbs shred. Awaiting video footage. | ||
| matthewvc | | ... | 21-09-2017 @ 13:37 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 21.09.2017 @ 13:37 PM by matthewvc bw 95kgbench bar x loads 40 x 8 60 x 5 80 x 3 100 x 3 120 x 3 - normal grip 120 x 3 - close 140 x 3 - normal grip 140 x 3 - close 155 x 3 - normal grip - tng reps close grips long pauses greens choked round plates . not sure of total added maybe 35kg at top and a little at the bottom. explosive speed through entire ROM is key not weight. 100 x 5 110 x 5 120 x 5 triceps rope attatchment 70 x 10 70 x 10 70 x 10 supersetted with rear delts 3 sets 15 triceps rope behind head 3 sets 12 supersetted with facepulls 2 sets 15 hip flexor+quads stretching 10 minutes. heavy monday took a little out of my power today. still pleased with the speed on 155kg. | ||
| matthewvc | | ... | 21-09-2017 @ 14:09 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | reasonable but not super fast | ||
| matthewvc | | ... | 23-09-2017 @ 13:14 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | BW 94.5kg OH pin press from under chin height Bar x loads 40 x 8 60 x 5 80 x 5 100 x 5 120 x 5 130 x 2 100 x 10 SSB, box 2" over parallel, no belt, deadlift stance. Hits core erectors and quads hard without massively aggravating injury/hernia Bar x loads 75 x 3 105 x 2 135 x 2 165 x 2 195 x 2 215 x 2 235 x 1 255 x 2 - comfy will do 272.5 for single next week Rows off floor 70 x 3 100 x 3 120 x 3 140 x 3 160 x 2 170 x 2 180 x 2 190 x 2 200 x 2 Grip work Thick bar holds up to 130kg Thumbless and thumb wrapped GHR 10 x bw 8 x bw + 5kg plate behind head Setup for SSB is such a back and core destroyer - think my deadlifts will benefit Bit worried whether the Strength shop safety bar will take 600lbs and remain unbent it's not a good quality bar at all | ||
| matthewvc | | ... | 25-09-2017 @ 20:40 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bw 95.3kg Bench with chains 32kg at top ~16kg at bottom Bar x loads 50 x 5 + 32 70 x 5 + 32 100 x 2 + 32 110 x 1 + 32 120 x 1 + 32 130 x 1 + 32 140 x 1 + 32 150 x 1 + 32 160 x 1 + 32 170 x 1 + 32 Loose slingshot - not a mark bell one looks like a piece of knee wrap stitched into a figure 8. 180 x 1 + 32 190 x 1 + 32 200 x 1 + 32 210 x F + 32 - close but lost line midway palms facing dumbbell press 2 sets 20 Triceps pushdowns 5 sets 10 Seated press machine 3 sets 10 Facepulls 3 sets 15 Biceps 3 sets 12 Good today despite poor sleep. 242kg at top is new territory for me. slingshot thing is just a gym communal one and doesn't give much boost at all. Feeling stronger every session and it's mainly a result of not straight bar squatting beating my shoulders, Bicep and pec tendons into a pulp | ||
| matthewvc | | ... | 26-09-2017 @ 13:02 |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | extra accessory - bench arch and delts 10 mins foam roller thoracic stretching quads foam roller quad / hip flexor stetching arch work on bench then i went to a quiet corner, away from view... grabbed a 20kg bar and did 5 sets 5 AMH press  fat man pullups 2 sets 12 purple band rear delts 2 sets 12 | ||
12345678910 ... 636465 ... 7374757677787980818283