GPC lifting log
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| matthewvc |  | ... | 11-06-2015 @ 01:15 |
 ‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | tommy32 said:yeh went there to train legs with loz and dave in london aint it iam opening on 220 see how that feels go from there well done on the bench record fair shout do you feel weaker f**king with your weight so mush 220 is a big opener on bench - what you aiming to top out at? | ||
| matthewvc | | ... | 14-06-2015 @ 14:14 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 14/7 Chorley Bench paused bar x 20, 50 x 10, 75 x 3, 100 x 2 125 x 2, 140 x 3, 147.5 x 3, 152 x 3 Slingshot narrow paused 160 x 3, 165 x 3, 170 x 3 (PB I think) Triceps and face pulls nothing more than 80-85% max or so slingshot getting better with this - 170 was easy triple but most I've ever done I think | ||
| matthewvc |  | ... | 15-06-2015 @ 01:28 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 15.06.2015 @ 01:28 AM by matthewvc 15/7 chorleytime to fix my crap squat as its hampering me achieve a high-700s total. 1. going to work with a new wider low bar setup 2. increase volume and more triples/doubles around 85% 3. flexiblity to get parallel at this wide stance 4. buy some decent shoes. squat low bar wider stance bar x loads, 60 x 2 x 3, 90 x 2, 120 x 2, 150 x 2 old wraps on 180 x 3, 190 x 2, 200 x 3 - none to depth but not far off deadlifts - bottom of rack so about 2" off floor 180 x 2, 200 x 2, 210 x 2, 220 x 2, 230 x 2 pulldowns 60 x 8, 90 x 2 x 8 post competition easy weights - still feeling hamstring a little videoing squats from side to get idea where my depth is | ||
| matthewvc | | ... | 16-06-2015 @ 23:25 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 16/6 Bench speed 20 x 20, 50 x 8, 75 x 3 100 x 2 x 3, 110 x 2 x 3, 120 x 3, 130 x 3, 140 x 3 Slingshot 120 x 3, 150 x 3, 175 x 3 (PB), 150 x 6 Facepulls and tricep pushdowns 4 sets of each light weights Feeling ok getting better at slingshot all the time now | ||
| matthewvc | | ... | 18-06-2015 @ 19:41 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 18/6 Squats paused for 3 count Bar, 70, 110,150 warmups 180 x 2, bar slipped so stopped 180 x 3, 190 x 3, 200 x 3, 205 x 3 Rows 150 x 3, 170 x 3, 180 x 3 x 3 Standing abs 4 x 10 Squat wider stance experiment continues - still a bit high but flexibility exercises are being done several times a week. Feel a lot stronger in this stance though. Weights flying up | ||
| matthewvc | | ... | 20-06-2015 @ 19:03 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 20.06.2015 @ 19:23 PM by matthewvc 20/6Prehab - 5 mins external rotators and various shoulder raises with 1.25kg plates Bench press Bar x loads 50 x 8, 80 x 4, 100 x 2, 120 x 2, 140 x 1, 160 x 3, 150 x 2 x 3 Full boar slingshot 160 x 3, 180 x 5 (pb) Shoulder press superset with facepulls 4 sets light for 8-10 reps Loads of strength today - taking a week off contracting has helped massively can sleep in have afternoon naps - just be a general lazy bas***d and it makes training so much better. Also found out my 190kg bench is now an official world and European record in the gpc for my weight category in the M1's so very pleased about that indeed! | ||
| matthewvc | | ... | 21-06-2015 @ 17:28 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 21.06.2015 @ 17:29 PM by matthewvc 21/6squat - warmups then 150 x 1, 180 x 1 Titan wraps 200 x 3 Lilliebridge 2.5m wraps 220 x 3 210 x 3 Deadlifts from low rack (10") 200 x 2, 220 x 2, 240 x 2, 230 x 2 x 2 Pulldowns 1 x 8 3 x 5 Squats wider stance trying to slow descent down and explode out bottom all sets felt good - little bit deeper this week but still need a couple more inches - just keep doing hip mobility stuff Add another set over 200 Next week. Deadlifts lovely and quick as they should be with those weights | ||
| matthewvc | | ... | 23-06-2015 @ 18:45 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 23/6 Bench speed 102.5x2x3,112.5x2x3,122.5x3,132.5x3,142.5x3 Slingshot on 160x3,175x3 Bands on maybe 25kg at top 100x2x3 - arms tiring out now Rope triceps pushdowns 3x8 Only took 30 min | ||
| matthewvc | | ... | 25-06-2015 @ 21:33 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 25/6 Trained at the golds gym in my hotel in Hounslow - utterly overcrowded and like a suana. Hate the place but feeling bit crappy with a bad head so didn't fancy the long journey via the Sky works bus to acton and the Piccadilly line to Alperton. Fortunately litchfields phoned to say my Nissan GTR gearbox solenoid issue is fixed now so I can drive to genesis and park next to the other lovely skyline that I see there. Speed box Squats all for doubles 140,160,180, Old wraps not tight 200,210, Belt on 220,230 How I dumped 255 at the euros is beyond me the speed these squats where flying up Rows on some plate loaded machine 5 sets of 6-8 reps easy Head sore now and utterly drenched in sweat so called it a day there - there is a point when heat becomes unsafe and that was well passed in there tonight | ||
| matthewvc | | ... | 28-06-2015 @ 19:18 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 27/6 Bench up to 160x2 Slingshot 170x3,180x3 Sinusitis and no sleep - pointless session | ||
| matthewvc | | ... | 28-06-2015 @ 19:25 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 29.06.2015 @ 10:17 AM by matthewvc 28/6Squats Old wraps 160 x 2 Belt added 200x3, Lilliebridge 2.5m 230x3, 240x3, 220x3, 220x3 Deadlift 10" rack pull 190x2, 220x2, 230x2, 240x2, 250x2, 230x2, 230x2 Pulldowns 3x6 superset with Abs 3x10 Everything felt strong - had better sleep and took some sinus spray which cleared my head no end. Squat depth is good - taken stance in a little to help get more quads engaged and reach depth | ||
| matthewvc | | ... | 01-07-2015 @ 14:50 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench speed sky gym 100 x 2 x 3, 110 x 2 x 3, 120 x 3, 130 x 3, 140 x 3 shoulder press few sets of 6 rear delts few sets of 10 too hot couldn't be bothered | ||
| matthewvc | | ... | 03-07-2015 @ 09:04 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 03.07.2015 @ 09:08 AM by matthewvc 3/7 sky gymBox Squats - box 2" above parallel 180,200,220,240,220,220 doubles Rows 100,130,160,180,190 all triples Pull downs 4 sets Squats all quick bodes well for Sunday - where I intend to work up to a double around 260kg mark | ||
| matthewvc | | ... | 05-07-2015 @ 18:54 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 4/7 Bench 3x100,3x120,3x135,3x150kg 2 board 155x3,165x3 Slingshot close grip paused 6x150,4x160 Shoulder press 5x5 First boards for about 3 months so a bit off with line. aim is to get board press up current PB is single with 190 and double with 177.5. 5/7 Squat 200 x 2,220x2,240x6 Deadlift 10" 160x2,200x2,230x2,255x2 Lat machine back extensions 3x10 Lat pull downs 4x6 Pain in groin early on that went away. Decided to not push luck weight wise and did some reps with 240. Kept volume low | ||
| matthewvc | | ... | 08-07-2015 @ 10:23 |
‘downsizing’ Member 5704, 3229 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 7/7 bench speed 80x4, 100x3,110x3,115x3,120x3,122.5x3,125x3, 115x2x3(close grip) pin press - 2" above chest 100x3,130x3,150x3,162.5x3 triceps 3 x 10 fast and strong today. | ||
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