GPC lifting log
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| matthewvc |  | ... | 02-08-2018 @ 00:26 |
 ‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | first week after a bit of a pec strain nothing too heavy and low volume Bench against bands narrow grip not sure what they add maybe 50kg? feels quite heavy at top and not fully relaxed at bottom Bar x loads 40 x 3 - all reps paused 60 x 3 70 x 3 90 x 3 110 x 3 125 x 3 - easy but starting to feel injury Add slingshot doesn’t help much really as most of struggle is at the top with bands but it does keep some strain off pectoral at the bottom 140 x 1 160 x 1 175 x 1 - again enough for day CGBP 110 x 1 - enough today felt pec injury oh press 3 sets 10 rear delts 4 sets 10 Dealing with a lot of pain from sunburn on shoulders + traps. Will have to cane the painkillers to squat tomorrow | ||
| matthewvc | | ... | 02-08-2018 @ 21:25 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squat - monolift, flat footed trying new Cerberus Ultra 2.5m wraps bar x loads 50 x 5 80 x 3 110 x 3 140 x 2 170 x 1 200 x 1 220 x 1 - loose wraps 250 x 1 - slightly tighter forgot belt 280 x 2 - add belt hamstring 3 sets 12 quad extension 2 sets 15 standing abs 3 sets 10 very impressed with Cerberus wraps. loads of pop out the bottom, remind me of Inzer grippers in terms of pop v cast ratio 220 was a joke, 250 still flying and 280 double comfy, bit more confidence under heavy bar and 300 would’ve gone for 2 tonight - but still 3 months out of British so no rush. | ||
| matthewvc | | ... | 04-08-2018 @ 00:37 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Seated OH pin press from chin each rep from deadstop bar x loads 50 x 8 60 x 5 75 x 5 90 x 5 100 x 5 115 x 5 Side delt raises 12.5 x 12 15 x 8 20 x 8 25 x 8 Front raises 12.5 x 10 15 x 8 17.5 x 8 All easy, no pec issues | ||
| matthewvc | | ... | 04-08-2018 @ 19:45 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Dynamic squats Below parallel box hi bar, walked out no belt or knee wraps Bar x loads 60 x 2 60 x 1 100 x 2 130 x 2 160 x 2 190 x 2 - not very dynamic lol 220 x 2 - could feel Thursday’s 280 double 150 x 4 - still snail pace 150 x 4 - fast... switched on finally pulldown 2 sets 8 2 sets 6 seated row 3 sets 10 biceps machine 1 set 10 - felt s**te dumbell curls 12.5 x 10 15 x 8 20 x 8 finally see a few veins in my upper arms Not only does such vanity increase my chances of pulling another bats**t crazy Thai girl, more important it means the majority of the 3kg of water retention sunburn inflammation is gone  | ||
| matthewvc | | ... | 05-08-2018 @ 23:13 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench close grip long pauses bar x loads 40 x 8 60 x 5 80 x 3 100 x 2 120 x 2 140 x 2 150 x 2 160 x 2 slingshot 140 x 1 170 x 1 190 x 1 200 x 1 JM press 70 x 8 80 x 8 90 x 8 Pushdowns 2 set 12 1 set 8 1 set 6 Still light weights but more than last time and first session with no pec pain | ||
| matthewvc | | ... | 06-08-2018 @ 20:54 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 06.08.2018 @ 23:03 PM by matthewvc some degree of back soreness and fatigue today. Deadlift - IPF stiff bar bar x loads 70 x 5 100 x 3 130 x 1 160 x 1 190 x 1 220 x 1 240 x 2 - add belt 260 x 2 275 x 2 shrugs - DOHG 4 sets 5 upto 180kg Lever row 2 sets 8 pull downs 2 sets 8 vgrip pulldown 2 sets 12 lat pullover 2 sets 20 Program called for a 3 medium heavy doubles. Felt fatigued today but 275kg moved as quick as 250kg x 5 did a couple of months ago. confident I could pull 320kg on the IPF bar now. Plan is to work up to 310kg region for a double over next 6-7 weeks. | ||
| matthewvc | | ... | 09-08-2018 @ 00:14 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench Narrow grip long pauses Bar x loads 40 x 10 60 x 3 80 x 3 100 x 1 120 x 1 135 x 1 150 x 1 165 x 1 177.5 x 1 190 x 1 single ply bench daddy 205 x 1 220 x 1 seated shoulder press machine 4 sets 6 Triceps pushdowns 3 sets 10 No pain in pectoral which is the main thing and all surprisingly easy. Wouldn’t have been at all surprised if 215kg had gone even with those long pauses. whether my pectoral would have stayed attached to the humerus is another thing. Three months out from the British champs so no need to push whatsoever at this stage | ||
| matthewvc | | ... | 09-08-2018 @ 21:10 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Pause squats with chains no belt 60kg at top and mostly unloaded at bottom bar x loads 60 x 5 80 x 3 110 x 2 140 x 1 - shoulder ache switch to high bar 160 x 5 - loose old wraps on 160 x 5 160 x 5 45 degree Leg press 5 sets 8 upto 9 plates a side grip -Thumbless shrugs 100 x 5 120 x 5 140 x 5 160 x 6 180 x 3 140 x 10 120 x 10 100 x 15 Squats done for speed tonight. Leg press 9 plates is a some sort of PB but I rarely leg press as it generally irritates my lower back more than any other lift | ||
| matthewvc | | ... | 10-08-2018 @ 22:58 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Shoulders extra Pin OH Press from pins set at chin Bar x loads 40 x 5 60 x 3 80 x 2 100 x 1 120 x 5 - some sort of PB 100 x 5 100 x 5 - short rests hard DB side delt raise 12.5kg x 12 12.5kg x 12 20kg x 8 DB Front raise 12.5kg x 10 12.5kg x 10 15kg x 8 Added this extra 25 minute blast to try to get my weak oh pressing up to something respectable - 140kg x 5 would be nice on this movement. hoping it’ll drag my bench up closer to the promised land of 500lbs (227kg) | ||
| matthewvc | | ... | 11-08-2018 @ 19:25 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | upper back Bent row bar x loads 60 x 5 80 x 5 100 x 5 120 x 5 140 x 5 - use thinner bar or straps next time rear delt machine 2 sets 15 too light 2 sets 10 heavier pull downs Few sets up to 5 with stack (125kg) biceps curls 3 sets no squat today - intend to push SSB a bit harder on monday. | ||
| matthewvc | | ... | 12-08-2018 @ 17:37 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench - all narrow grip + long pauses Bar x loads 40 x 5 60 x 3 80 x 2 100 x 2 120 x 2 130 x 2 140 x 2 150 x 2 Add slingshot 170 x 1 190 x 1 210 x 1 220 x 1 JM press 60 x 5 90 x 5 110 x 5 120 x 5 Pushdowns 1 set 12 2 sets 8 1 set 6 no pec issues. 220 felt pretty easy but anymore self unracking would be risky | ||
| matthewvc | | ... | 13-08-2018 @ 21:22 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Speed deadlifts all reps dead stop no belt mixed grip bar x loads 75 x 2 75 x 2 95 x 2 105 x 2 130 x 2 145 x 2 182.5 x 2 182.5 x 2 182.5 x 2 182.5 x 2 182.5 x 3 182.5 x 4 - descended into a reps battle 182.5 x 6 182.5 x 12 - no chalk and grip went rep 13 (target to beat 14) 182.5 x 2 - ‘recovery’ set for one final assault 182.5 x 15 - brutal to do these at the end. light hamstrings light pulldowns Bit of fun at the end. did feel like a near death experience doing 15 dead stop reps after all the others, even with such a relatively light weight. Sure with more practice, better condition and attempted at the start, I could pull well over 20 in this manner | ||
| AdamT | | ... | 13-08-2018 @ 22:04 |
AKA the great reset Member 4056, 5206 posts | Forum is pretty quiet. Strong work recently man | ||
| matthewvc | | ... | 13-08-2018 @ 22:26 |
‘downsizing’ Member 5704, 3225 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | AdamT said:Forum is pretty quiet. Strong work recently man It’s like a ghost town. I’ve improved a lot in 3 months since taking time out of full time contracting. | ||
| AdamT |  | ... | 14-08-2018 @ 10:45 |
AKA the great reset Member 4056, 5206 posts | matthewvc said: It’s like a ghost town. I’ve improved a lot in 3 months since taking time out of full time contracting. Need a hugely controversial thread to get back some old faces!! | ||
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