GPC lifting log
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| matthewvc |  | ... | 25-01-2018 @ 20:34 |
 ‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench explosive as possible with long 3ct pause each rep. Bar x loads 60 x 5 60 x 1 80 x 3 100 x 2 120 x 2 120 x 2 120 x 2 125 x 2 130 x 2 135 x 2 140 x 2 145 x 2 150 x 2 155 x 2 Shoulder press machine 10 x pin 12 3 sets 6 stack triceps pushdowns 4 sets 12 side delt raises 1 set 12 with 25lbs 3 sets 10 with 40lbs another 2-3kg of bw to gain. weight is getting easier now. 155kg feels about 75% max. | ||
| matthewvc | | ... | 26-01-2018 @ 20:02 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | box squat - no belt, no wraps Bar x loads 60 x 3 60 x 3 100 x 3 140 x 2 160 x 2 180 x 2 200 x 2 220 x 2 240 x 2 260 x 3 - PB Hack squat machine 6 sets 5 up to 220kg Biceps 3 sets 12 Quad Extensions 3 sets 12 Standing abs 3 sets 10 Box squats felt fast and easy tonight. | ||
| matthewvc | | ... | 29-01-2018 @ 21:15 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench 3ct pauses Bar x loads 60 x 8 80 x 4 100 x 3 120 x 2 140 x 2 155 x 2 170 x 2 185 x 2 CGBP again long pauses 140 x 3 150 x 3 160 x 3 170 x 3 - pb JM press 100 x 8 110 x 8 120 x 8 lat pulldown 3 sets 8 lever row 3 sets 8 triceps pushdowns 4 sets 12 face pulls 2 sets 20 All done in 40 minutes. bench felt easy another rep there on both normal and close grip top weights tonight. not gone near all out for anything this training cycle. Short rests, long pauses, self handout and no psyching up - Feel much better mentally | ||
| matthewvc | | ... | 31-01-2018 @ 22:31 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Deadlift speed reps No belt dohg no chalk Bar x loads 60 x 5 100 x 3 120 x 2 150 x 2 170 x 2 180 x 2 190 x 2 200 x 2 210 x 2 3 inch deficit 150 x 2 170 x 2 190 x 2 200 x 2 v grip rows 6 sets 8 lat pulldowns 4 sets 12 all fast and easy - will work up to around 300kg mark next week | ||
| matthewvc | | ... | 01-02-2018 @ 23:09 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench DE Bar x loads 60 x 5 80 x 3 100 x 3 110 x 3 120 x 3 130 x 3 140 x 3 140 x 3 140 x 3 150 x 3 Shoulder press 4 sets 8 Pulldowns 4 sets 8 Seated row 2 sets 12 triceps 5 sets 8 face pulls 2 sets 15 Side delts 3 sets 10 Front delts 3 sets 10 speed good on bench. Lots of assistance done quick session took 50 minutes in total | ||
| danbaseley | | ... | 01-02-2018 @ 23:16 |
 A member for 10 years and still no mouldy peanuts Member 1252, 4474 posts SQ 160, BP 110, DL 215485.0 kgs @ 98kgs UnEq | Some sweet lifting recently. How does the lack of belt feel? | ||
| matthewvc |  | ... | 02-02-2018 @ 14:18 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | danbaseley said:Some sweet lifting recently. How does the lack of belt feel? thanks improving all the time as bodyweight increases. prefer beltless to the thick lever strength shop one. maybe i need a thinner belt for deadlifts? | ||
| danbaseley | | ... | 02-02-2018 @ 14:30 |
A member for 10 years and still no mouldy peanuts Member 1252, 4474 posts SQ 160, BP 110, DL 215485.0 kgs @ 98kgs UnEq | matthewvc said: thanks improving all the time as bodyweight increases. prefer beltless to the thick lever strength shop one. maybe i need a thinner belt for deadlifts? I tried a spud inc belt once. Its like a suped up nylon weightlifting belt. Really nice. I think Brian Shaw wears one. | ||
| matthewvc | | ... | 02-02-2018 @ 15:08 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | that looks an ideal belt for pulling - i once experimented just wrapping a slingshot knee wrap around my waist a few times and it worked well. felt a bit more rigid in the abs/lower back and no problem breath getting to the bar. | ||
| matthewvc | | ... | 02-02-2018 @ 20:32 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Box squat above parallel No belt walked out added wraps top set only Bar x loads 60 x 5 100 x 3 140 x 3 180 x 2 210 x 1 240 x 1 260 x 1 280 x 1 300 x 2 - wraps 220 x 2 - no wraps Hack squat machine Few sets of 5 Leg extensions 3 sets 12 Hammer curls 3 sets 10 v grip cable row 4 sets 8 1st rep 300 was easy 2nd set stalled but completed ok Looking forward to being able to squat properly to depth. | ||
| matthewvc | | ... | 05-02-2018 @ 20:51 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench long pauses bar x loads 60 x 8 60 x 1 80 x 4 100 x 3 120 x 2 - noticing some bicep tendon pain 140 x 2 160 x 2 160 x 1 - pain of the 'time to stop' variety now Switch to close grip index finger on smooth part see if any easier.. paused as before 140 x 3 - less pain 150 x 2 160 x 2 170 x 2 180 x 3 - PB pretty comfy no spot etc 5ct pauses 140 x 3 160 x 3 JM press 100 x 8 120 x 6 125 x 6 Rear delt row 3 sets 10 Triceps 4 sets 10 Bit worrying to feel tendon pain like this so close to comp, but managed to work around it. wanted to double around 192.5 tonight but thought better of it. Happy with 180 CG PB triple - a bit tentative doing it, but nice to know I can likely go over 200kg close grip. Will do slingshot only on Thursday - nothing heavy. | ||
| matthewvc | | ... | 07-02-2018 @ 20:46 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Managed to get to ralls deadlifts stiff bar no belt mixed grip bar x loads 70 x 5 120 x 3 150 x 1 170 x 1 190 x 1 210 x 1 230 x 1 250 x 1 272.5 x 1 - beltless PB on that bar Pulldowns 4 sets 10 Cable rows 3 sets 10 Lever rows 2 sets 10 diy reverse hypers 2 sets 10 with 10kg dumbbell held between feet felt the heavy box squats from friday back/SI joint aching like mad from 230 272.5 was quite half-hearted and harder than I'd like as a result. Texas bar, comp adrenaline and a belt will see 300kg+ on day. | ||
| matthewvc | | ... | 08-02-2018 @ 20:33 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Forgot slingshot So a low weight session not to aggravate Bicep/pectoral tendon area Bench Bar x loads 60 x 5 60 x 5 80 x 3 100 x 2 110 x 2 110 x 2 120 x 2 120 x 2 130 x 2 140 x 2 Shoulder press 10 reps nearly stack 2 sets 8 stack triceps 4 sets 12 side delts 3 sets 10 40 dumbbells front raise 2 sets 12 20kg plate Speed was rapid, pain minimal bit of tenderness at end but lot less than Monday. If doesn't improve enough I'll just have to neck some dihydrocodeine and close grip 200+ at tattoo and strong lol. | ||
| 93hopkinsonr | | ... | 09-02-2018 @ 12:04 |
 Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300800.0 kgs @ 110kgs UnEq | When’s the next comp? | ||
| matthewvc | | ... | 09-02-2018 @ 20:28 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Gpc 'Tattoo and strong' in march few of us from ralls competing. | ||
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