GPC lifting log

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matthewvc		...	20-11-2017 @ 19:53
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	bench ralls - higher reps and lighter weights today trying a wider grip first was too wide felt uncomfortable, settled about little finger on rings which is about 2 inches wider than ive been used to bar x loads 70kg x 10 90kg x 8 100kg x 6 110kg x 6 120kg x 6 130kg x 6 140kg x 12 - pretty tough. hit upright on 10th which fked it up, but would have struggled to do 15 reps even without that. very st at reps, other people whose bench isn't within 20kg of me can do more :-( close grips paused 100 x 12 120 x 8 - fried triceps triceps 5 sets in total 12-15 reps biceps 3 sets x 12 incline db press 10kg x 20 25kg x 12 incline log - log is 60kg 70kg x 8 80kg x 8 90kg x 8 100kg x 8 hopefully this high rep bodybuilding stuff will put some muscle on me

Bim		...	20-11-2017 @ 22:27
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	matthewvc said:very st at reps, other people whose bench isn't within 20kg of me can do more :-( st at reps just means you are very good at singles, ideal really my most is 140x17 on bench and had a 210 max at the time :/

93hopkinsonr		...	21-11-2017 @ 12:07
Mr.Potato deadlift Member 2675, 4628 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Just read through about the last 10 pages of your journal. Interesting stuff. The 210kg bench was very nice, and unlucky with the 90kg all time bench record. Did you say that's stood from 1981? Also, good luck with the 2018 goals

matthewvc		...	21-11-2017 @ 12:18
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	93hopkinsonr said:Just read through about the last 10 pages of your journal. Interesting stuff. The 210kg bench was very nice, and unlucky with the 90kg all time bench record. Did you say that's stood from 1981? Also, good luck with the 2018 goals thanks - looking forward to 2018 was a bit unlucky with all time, but i'm killing so much strength trying to stay in 90s. every decent lifter in that class is so much shorter than me. as someone i was reading recently said 'weight classes are height classes in disguise' and i'm same height as likes of delroy, tom martin etc. so time to stop cutting and bulk up into 110s as lean as possible.

93hopkinsonr		...	21-11-2017 @ 12:32
Mr.Potato deadlift Member 2675, 4628 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	matthewvc said: thanks - looking forward to 2018 was a bit unlucky with all time, but i'm killing so much strength trying to stay in 90s. every decent lifter in that class is so much shorter than me. as someone i was reading recently said 'weight classes are height classes in disguise' and i'm same height as likes of delroy, tom martin etc. so time to stop cutting and bulk up into 110s as lean as possible. Yeah I'm not big into weight cuts myself. I only do a few kg's if I think it won't be detrimental to my performance. I'm around the same height as those two (5ft11) and I'm in the 100s at the moment, although I wouldn't be surprised if I was in the 110s in the next one. I'd say most of the people in my class were of similar height. I don't know why people get so hung up on competing in a certain weight class (unless trying to break a record like yourself).

matthewvc		...	21-11-2017 @ 17:30
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	93hopkinsonr said: Yeah I'm not big into weight cuts myself. I only do a few kg's if I think it won't be detrimental to my performance. I'm around the same height as those two (5ft11) and I'm in the 100s at the moment, although I wouldn't be surprised if I was in the 110s in the next one. I'd say most of the people in my class were of similar height. I don't know why people get so hung up on competing in a certain weight class (unless trying to break a record like yourself). agree. it's a lot of torture for diminished returns over training lifts. it's so mentally draining spending 20+ hours in ever increasing dehydration, little sleep. still felt knackered on comp day. i'm filling out to 109-112 now over next year or so. fk wilks, fk multiple bw s**t. time to really get strong now.

matthewvc		...	22-11-2017 @ 19:32
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	rushed off feet at work so quick session at local gym sumo deadlift mixed grip, ipf bar bar x loads 70 x 3 70 x 2 120 x 2 150 x 2 180 x 1 200 x 1 220 x 1 240 x 1 260 x 1 - belt on nice rep 280 x 1 - possibly a PB mixed grip. easy a double there 300 x F - few inches off ground but bar far too much in front so bailed out, not enough legs breaking floor and too much back 260 x 3 - rep PB much better, legs driving off floor 270 x 4 - rep PB best set of night - legs really getting it moving pulldowns 80 x 8 87.5 x 8 95 x 8 seated SSB Goodmornings 25 x 8 45 x 8 45 x 8 SSB front squats 45 x 6 65 x 6 80 x 6 95 x 6 disappointed to fail 300kg as 280kg was good, but 270kg x 4 really rectified the miss. considering this is the 2nd session i've sumoed in over a year a good place to be. will take time to relearn the floor breaking aspect of this lift.


matthewvc		...	23-11-2017 @ 18:37
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Post Edited: 23.11.2017 @ 19:05 PM by matthewvc bench bar x loads 40 x 8 60 x 5 80 x 3 100 x 2 120 x 1 140 x 1 160 x 1 slingshot on 180 x 1 200 x 1 215 x 1 225 x 1 - comfy until it hit the f**king stupid j hooks again 182.5 x 6 160 x 9 - triceps fried close grips long pauses short rests 100 x 5 110 x 5 120 x 5 130 x 5 100 x 5 triceps overhead rope 40 x 12 50 x 10 50 x 10 50 x 10 face pulls 50 x 10 50 x 10 50 x 10 50 x 10 with a handout at ralls feel there's a slingshot of 240kg+

matthewvc		...	24-11-2017 @ 19:06
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Post Edited: 25.11.2017 @ 14:57 PM by matthewvc safety bar off box 1" over parallel bar x loads 75 x 5 75 x 3 125 x 2 155 x 2 175 x 2 195 x 2 215 x 2 235 x 1 - loose wraps 255 x 1 - belt 272.5 x 1 - PB, horrid unracking and stabilising but certainly more there, no grinding or significant caving over. 3-4 months and a few more kg bw and 300+ will go from this height seated ohp - proper full range bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 115 x 3 - pb 100 x 6 100 x 6 GHR bw x 10 bw + red band x 8 bw + red band x 8 wide grip pulldowns 65 x 12 72.5 x 12 80 x 12 standing abs 40 x 12 50 x 12 60 x 12 60 x 12 side delt raises 12.5kg x 12 12.5kg x 12 12.5kg x 12 600lbs strength shop SSB done. shoulders pumped to death after squats for some reason.

matthewvc		...	27-11-2017 @ 21:52
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Bench Bar x loads 70 x 10 90 x 5 105 x 5 120 x 2 132.5 x 2 145 x 1 Now to 4.5 inch board 160 x 1 170 x 1 180 x 1 190 x 1 200 x 1 210 x 1 220 x 1 - PB 230 x f - stapled 230 x 0.9 - nearly but needed help to lock out CGBP long pauses 120 x 5 120 x 5 120 x 5 Triceps pushdowns 3 set 10 Should have gone 227.5kg but never mind. Happy to be able to do boards again as they would be a source of much shoulder pain in past

matthewvc		...	29-11-2017 @ 21:45
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	sumo +mixed grip deadlift for speed off 2" board 70 x 5 100 x 5 120 x 5 150 x 5 170 x 5 200 x 5 off floor 170 x 2 180 x 2 185 x 2 190 x 2 200 x 2 pulldowns v-grip 5 sets 8 straight arm lats 2 sets 10 t bar rows 2 sets 10 seated plate row 2 sets 10 biceps preacher machine 2 sets 12 face pulls 2 sets 15 tired tonight. very rusty still with mixed grip sumo technique, speed ok but need to be blasting 200 off floor like its nothing.

matthewvc		...	30-11-2017 @ 14:37
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	bw 97kg speed bench bar x loads 40 x 10 70 x 5 90 x 3 110 x 3 120 x 2 120 x 2 130 x 2 130 x 2 140 x 2 - stopped here, feeling monday still reverse band setup - measured 42.5kg at chest 160 x 2 180 x 2 200 x 1 215 x 1 227.5 x 1 - quick but hit f**king j-hooks and had to fight to re-rack. plenty more there if done in a proper setup with a decent handout. rolling triceps 12.5 x 12 17.5 x 12 25 x 12 face pulls 40 x 12 45 x 12 50 x 12 feel beaten up today after some heavy board work on monday so did reverse bands to take some stress off the shoulders. it's getting easier just to manhandle 500lb+ on bar as i gain weight. by time i'm say 6kg heavier i expect to be giving these weights a ride raw full range, without the cheat tactics

matthewvc		...	01-12-2017 @ 23:07
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Light and easy today Safety bar box squat 25 x 10 80 x 5 100 x 3 120 x 3 140 x 2 160 x 2 180 x 1 205 x 3 170 x 2 170 x 2 180 x 2 OHP machine 6 sets 8 all easy Quad extensions 2 sets 20 Hamstring curls 1 set 15 Thumbless axle holds no chalk 60kg 10s 80kg 10s 100kg 10s 120kg 10s 140kg 6.9s 130kg 11s Only managed 6s on 130kg at grip comp last year so improved massively on this without specific training.

matthewvc		...	04-12-2017 @ 20:02
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	bench bar x loads 40 x 10 60 x 8 70 x 6 80 x 5 90 x 3 100 x 2 110 x 1 120 x 1 130 x 1 140 x 13 - rep pb cg 110 x 12 db press 30kg x 12 40kg x 8 50kg x 12 incline log 70 x 8 90 x 5 110 x 6 rope triceps pushdowns 3 sets x 12 triceps oh rope 2 sets x 12 facepulls 3 sets x 12 band triceps 2 sets x 15 still feeling s**t from a monumental hangover on sunday. slept appallingly on sunday night - maybe 2 hours so today was very hard.

matthewvc		...	05-12-2017 @ 22:11
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Doms right across entire pectoral from DB bench press. Did them strict with a deep stretch at bottom. can see why bodybuilders love doing them.

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