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» GPC lifting log (Go to post)20-08-2018 @ 21:27 
Bedridden all weekend and not much better
fever gone, but coughing my guts up now

Shouldnít really train with a chest infection but too close to comp now. Sudafed, anadin extra and energy drinks to the rescue. Also took some dihydrocodeine
to supress cough reflex so I could actually breath heavy without triggering a coughing fit.

deadlift IPF bar

bar x loads
75 x 3
100 x 2
125 x 1
150 x 1
175 x 1
200 x 1
227.5 x 1
252.5 x 2 - belt added
270 x 2
285 x 2

move pretty well despite feeling weak and light headed.. drugs cocktail wearing off by the end and felt too s**t to do any assistance. Back to bed, hopefully be a lot better by Wednesday. Did notice my appetite return a bit today as well.
» one shoulder higher than other (Go to post)18-08-2018 @ 02:16 
dannyboy73 said:

Tune sounds like early Basic Channel
something I never expected to hear on a weightlifting forum.

Meets would be so much better if people lifted to that stuff
instead of Rammstein Ďdu hastí on an endless loop Grin
» Belt advice (Go to post)18-08-2018 @ 00:47 
Get a 10mm prong one - Iím dumping my 13mm lever belt for deads as I find it too thick, stiff and throws my start off.

I donít put a belt on until Iím at point were weights are still moving without any noticeable slowing down, but feeling heavy, for me circa 80-85% of my max.
If Iím repping out less may stick it on anyway.

Experiment with looseness - youíll prob find a notch less than squats is better than super tight.
» GPC lifting log (Go to post)17-08-2018 @ 22:34 
Not well with chest infection - shouldnít have really trained wed/thu either.
Got through those sessions with monumental doses of pseudoephedrine,caffeine and paracetamol. Paying for that now.

seated oh pin press from chin
Bar x loads
60 x 3
80 x 2
100 x 1
115 x 1
130 x 2 - felt crap. failed first rep lost line
100 x 5 - crap

front raises
2 set 10

Did 15 minutes total and left. got no energy, aching joints, feverish and congested sinuses.

Will rest tomorrow and see how I feel sunday.
» GPC lifting log (Go to post)16-08-2018 @ 20:38 
Squat monolift

Bar x loads
60 x 5
80 x 3
100 x 2
120 x 2
140 x 2
160 x 2 - walked out to here
180 x 2 - all paused to here
200 x 1 - add wraps
220 x 8 - add belt, last rep paused

180 x 2 - long pauses
210 x 5 - off box

thumbless axle holds upto 140kg

quad extensions
3 sets 15

Standing abs
3 sets 10

220 x 8 blowing a bit at end, but weight not a problem, 240 x 8 next time
» GPC lifting log (Go to post)15-08-2018 @ 20:39 
Bench+chains - grip one inch wider than last week, still 4 inch narrower than comp

Chains add about +30kg top, +15kg bottom

all reps done with slow eccentric
and long 3-4 count pause

bar x loads
55 x 5
75 x 3
95 x 2
115 x 2
135 x 1
150 x 1
165 x 1
180 x 1 - comfy very fast off chest

Chains off to 4.5Ē board

120 x 2 - too light
160 x 2
180 x 2 - easy, 200+ for double next time

shoulder press machine
3 sets 6

rear delt machine
3 sets 10

straight bar pushdowns
3 sets 12

no pectoral pain with effectively 195kg bottom 210kg top, felt as good as last weeks 190kg straight weight.
» GPC lifting log (Go to post)14-08-2018 @ 23:06 
AdamT said:
Need a hugely controversial thread to get back some old faces!!

Any strongman thread with brenwad and rian unbanned is all it takes Grin
» GPC lifting log (Go to post)13-08-2018 @ 22:26 
AdamT said:Forum is pretty quiet.

Strong work recently man

Itís like a ghost town.
Iíve improved a lot in 3 months since taking time out of full time contracting.
» GPC lifting log (Go to post)13-08-2018 @ 21:22 
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 - Ďrecoveryí 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
» Natural strength potential (Go to post)13-08-2018 @ 02:04 
RS86 said:My mate won the AWPC worlds u90 raw (bare knee) with a 665kg total. He's good for 700 IMO and if he added wraps perhaps another 20-30kg on top? Also won the ABPU British previously. 700+ is achievable natural IMO at 90kg, 800+ not so sure

There are those out there norris, gibbs etc doing those numbers at those weights and tested.

but they have so many thing in their favour from muscle fibre type to leverages, through mental drive, stress free lives etc to get there. Most people simply donít have enough boxes ticked to get near that level ( be they genetic ones they have zero control over or environmental that they theoretically do)
» Natural strength potential (Go to post)13-08-2018 @ 01:48 
IainKendrick said:
Yes raw/classic. You've got to be on the right end of the 'bell curve' and training to be nailed etc(which few people can do), but certain think 800 odd is possible natural at 90ish.

Thatís a huge factor - most peopleís training is hampered by family and/or work.
I can vouch for the night and day difference in recovery since taking a sabbatical from contracting and Iím 44. If you can do that in your early 20s, the gains will be massive.
» GPC lifting log (Go to post)12-08-2018 @ 17:37 
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

1 set 12
2 sets 8
1 set 6

no pec issues.
220 felt pretty easy but anymore self unracking would be risky
» Natural strength potential (Go to post)11-08-2018 @ 23:03 
IainKendrick said:I reckon in the 800s at 90-93. Obviously more as you go upwards from that weight.

Are you talking equipped? The classic record in gbpf is 787.5kg at 93 (sion hughes)

800kg at any body weight natty+raw is a pretty big total - trained with a lot of ipfers and the vast majority fall in the high 400s lightest weights up to low 700s 110,125 guys.
» Natural strength potential (Go to post)11-08-2018 @ 22:27 
Post Edited: 11.08.2018 @ 22:28 PM by matthewvc
700 at 83 genuine lifetime natty under gbpf rules is a very high standard achievable by few. straight off most men are simply going to be too tall to be optimal at sub-83kg. Youíre looking 250/150/300 - those would be decent in gpc with deadlift bar, mono, wraps and no testing
» Quite pleased to front squat 160kg again (Go to post)11-08-2018 @ 21:26 
Lol he reminds me of me back when
I existed on little more than mdma, Marlboro reds and black coffee

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