View All Posts: matthewvc
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| » GPC lifting log (Go to post) | 17-04-2015 @ 10:46 | ||
Post Edited: 17.04.2015 @ 10:49 AM by matthewvc 16/4 genesisbench bar x loads, 60 x 5, 60 x 3, 80 x3, 100x3,120x2,140x2,160x2,170x2 close grip long pauses 5x100,4x120,4x140,2x160 (cheap PB),5x140,10x100 (feetup t&g) triceps press 3 x 6 @ 60kg pretty crap - shoulder/chest tight and tired after long day meant no heroics tonight. close grips felt far more comfy on shoulder for some reason - need to check but 160 is most I've close gripped paused so I am claiming a PB, fact I've recently done 5 reps with 155kg means it's nominal. struggling with short turnaround between quals and euros to train in a manner I'd be happy with. would much prefer to do a few weeks building fatigue/gaining some weight with higher volume and then switch into a peaking phase. just feel I'm trying to squeeze a few kg of strength with one long low volume high intensity mesocycle. euros to worlds is a little longer so I'll train a bit more rationally for that. | |||
| » GPC lifting log (Go to post) | 17-04-2015 @ 10:39 | ||
| unfortunately contracting work is quite demanding atm and for next couple of weeks won't get the time to train mid afternoon or morning. It's a shame because I'd benefit immensely from being around more experienced and stronger lifters. | |||
| » creatine (Go to post) | 16-04-2015 @ 11:23 | ||
Wayne_Cowdrey said:I've never had creatine. Further evidence that I haven't lived  you may not have ingested externally, but both creatine and androstenedione are endogenous, so we are all doomed according to the mail  | |||
| » GPC lifting log (Go to post) | 15-04-2015 @ 10:26 | ||
| sadly won't be able to make the bulldog squat training group at genesis at 3pm due to an iOS design meeting I have to attend all afternoon... | |||
| » GPC lifting log (Go to post) | 14-04-2015 @ 22:21 | ||
| 14/4 Genesis Deadlift off low blocks ~10inch bar height off floor 60xloads,3x100,2x140,1x180, Straps on 2x210,2x240,2x260,2x280 Deficits - bar on toes low all overhand grip (no hook) 2x140,2x150,2x170,2x180 Pulldowns 6x6 Back wasn't 100% so extremely pleased how damn easy the 280 double was - think next week the bar will have a number beginning with 3 on it... Deficits were fast too - but very low from combination of slightly smaller than comp discs and a 1/2 inch mat adding to the height of platform there. | |||
| » GPC lifting log (Go to post) | 13-04-2015 @ 00:41 | ||
| 12/4 genesis Squats explosive paused Bar x loads, 60 x 3, 100 x 3, 140 x 3, 170 x 3, 190 x 3, 200 x 3, 205 x 3 RDL 4 x 100, 4 x 140, 4 x 180, 4 x 190, 2 x 4 x 140 Abs 4 sets All pretty decent speed Asked owner (Dave Beattie) about his bulldog training group - says there's a squat session weds afternoon, so I'll try to take a late, long lunch from work to attend this | |||
| » GPC lifting log (Go to post) | 12-04-2015 @ 09:45 | ||
| Thanks Steven. Video now public! Yes, quite a surprise how hard box squat is once you are starting from below parallel. Hopefully being new to this height of box will give me some good gains as I get used to it. | |||
| » GPC lifting log (Go to post) | 11-04-2015 @ 21:22 | ||
| Thanks! Here's some speed reps with 120kg from genesis gym today: http://youtu.be/eBmEb6r_ig0 | |||
| » GPC lifting log (Go to post) | 11-04-2015 @ 15:12 | ||
| 15/4 - genesis, Wembley Speed bench reps all paused Bar,40,60,80 warmups Alternate close and comp grip 2x3x100,2x3x110,2x3x120 Comp grip 3x130,3x140 Triceps press to nose 2x6x60,6x70 Shoulder press machine near counter 3x5x60,5x70 All felt easy despite left shoulder aching as usual...200kg here we come 😎 | |||
| » GPC lifting log (Go to post) | 10-04-2015 @ 23:22 | ||
| 10/4/15 - Genesis, Wembley Box Squat below parallel Bar x loads, 60x5,100x2,140x2 Light wraps 170x2,190x2,210x2 Belt + tighter wraps 230x2,245x2 Seated row Few sets of 5 Glute ham raise machine 3x5 no weight Abs 3x8 squats hard off low box and lack of much over 230kg in last 4 weeks has meant strength down here. GHR was quite hard as well - hamstrings need some strength adding. | |||
| » training for a deadlift only comp? (Go to post) | 10-04-2015 @ 10:43 | ||
| what comp is this - GPC aren't you? if it's euros you haven't got a lot of time left - so I'd not change stuff radically for 8 weeks - just cut volume right down on other lifts and up deadlifting accordingly - add another session working on some extra assistance (e.g. good mornings, stiff legs). | |||
| » GPC lifting log (Go to post) | 09-04-2015 @ 22:16 | ||
Post Edited: 09.04.2015 @ 22:17 PM by matthewvc Decided I will compete in euros at M1 100kg. Was concerned about short turnaround between quals and this comp but I am happy with progress already and will look to squat a real amount, break my own bench record and pull 300kg. It's ambitious but I think with far improved management of energy and attempts selection at euros I can make significant improvements even without gaining any strength. | |||
| » GPC lifting log (Go to post) | 09-04-2015 @ 21:41 | ||
Post Edited: 10.04.2015 @ 11:14 AM by matthewvc Finally @ Genesis, Wembley Bench press Bar x many 2 x 5 x 60 1 x 3 x 80 1 x 3 x 100 1 x 3 x 120 1 x 3 x 140 1 x 3 x 160 1 x 3 x 175 (PB - 3 reps) Close grip paused 1 x 5 x 100 1 x 4 x 120 1 x 4 x 140 1 x 4 x 145 1 x 6 x 120 (last only paused) Triceps 3x8 Face pulls 3x10 Still tired but a bit of caffeine helped. bench was hard but still feel a bit more can be squeezed out with a bit of psyching and a handoff/spot. A triple with 4 plates a side and I'll be happy. | |||
| » GPC lifting log (Go to post) | 09-04-2015 @ 10:37 | ||
| earl's court - 8/4/15 tesco at the end of warwick road/A4 providing free zone 1 parking ;-) deadlifts 50kg x few 70kg x 3 110kg x 2 150kg x 2 190kg x 1 220kg x 2 242.5kg x 2 265kg x 2 230kg x 2 x 2 deficits stood on bumper (~2.5 inch?) - double oh only 150kg x 3 160kg x 3 170kg x 2 grip went 180kg x 1 straps seated rows few sets lightish weight felt very tired tonight - drove down to London on tuesday at 3.45am and have felt jet lagged from lack of sleep. 265 was comfy though - 4 reps there with a bit of aggression. 300kg is going up at the euros. deficits done for explosive reps rather than weight. last day of my membership in earls, so tonight I drive over to GENESIS wembley and join there - very excited to train at one of the best known PL gyms around. | |||
| » GPC lifting log (Go to post) | 08-04-2015 @ 16:20 | ||
| 5/4/15 squats moving to a wider stance - forgot belt many @ bar 1 x 5 @ 70kg 1 x 3 @ 70kg 1 x 2 @ 100kg 1 x 2 @ 130kg 1 x 2 @ 150kg wraps on light 1 x 2 @ 170kg 1 x 2 @ 190kg wraps a bit tighter 1 x 2 @ 200kg 1 x 2 @ 215kg 1 x 2 @ 230kg stiff leg deads 1 x 4 @ 160kg 2 x 4 @ 185kg all really easy pulldowns 1 x 6 @ 90kg, 2 x 6 @ 100kg, 1 x 5 @ 110kg all easy hip feeling better so I'm working on a more monolift friendly stance now. think I'll move more weight eventually like this and regulate depth better as I my hips lock up as I reach parallel. 230kg x 2 without belt was feeling about a 85% max effort. also aware my wraps are CRAP - they're ancient 2M titan THPs and really don't offer much in terms of rebound now. will be looking into some 2.5M THP. | |||