GPC lifting log
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matthewvc16/11/15 @ 13:58
Probably was my mum and dad lol. I was the scruffy long haired sod in red GPC top and black Titan leotard. Thanks for the kind compliments!
matthewvc16/11/15 @ 14:04
matthewvc16/11/15 @ 14:06
93hopkinsonr16/11/15 @ 14:51
matthewvc18/11/15 @ 07:50
Next comp will be GPC euros in finland - will stay at 100kg
As always aim is to improve total and go over 800kg @ 100 which is something
I don't think many have done raw in UK - Martin brown and Tom Martin the only two I can think of. To achieve this:
1. Clean up diet
2. squat to over 300kg - just improving how to use wraps will be sufficient
3. Bench sensibly don't get injuries hampering prep and go over 200kg
4. Improve hook grip always feel weight is slipping over 280kg feel like I can't rip the weight hard off the floor.
5. Manage fatigue v attempts better - if I'm feeling done in take a max deadlift on 2nd. I was more interested in breaking a masters record than simply bettering total so did a hard pull with 291 that left me spent for 300. Would be better to have just done 300 straight off as I'd got it second attempt.
As always aim is to improve total and go over 800kg @ 100 which is something
I don't think many have done raw in UK - Martin brown and Tom Martin the only two I can think of. To achieve this:
1. Clean up diet
2. squat to over 300kg - just improving how to use wraps will be sufficient
3. Bench sensibly don't get injuries hampering prep and go over 200kg
4. Improve hook grip always feel weight is slipping over 280kg feel like I can't rip the weight hard off the floor.
5. Manage fatigue v attempts better - if I'm feeling done in take a max deadlift on 2nd. I was more interested in breaking a masters record than simply bettering total so did a hard pull with 291 that left me spent for 300. Would be better to have just done 300 straight off as I'd got it second attempt.
matthewvc19/11/15 @ 19:56
Bored hotel session
Push ups
Curl chair
Step ups on chair
Feels like cardio. pumped as well
Quite fun - can see why crossfit is popular
Catts sat
Ralls Monday
Push ups
Curl chair
Step ups on chair
Feels like cardio. pumped as well
Quite fun - can see why crossfit is popular
Catts sat
Ralls Monday
matthewvc21/11/15 @ 13:51
Catts
Paused squats in rack not the comp stands so a tight squeeze
bar x loads and shoulder stretches
60 x 5
100 x 3
140 x 2 - 2m wraps on loose
170 x 2
200 x 2 - tighter wrap
220 x 2 - add belt
235 x 2 - walkout PB easy
Bench - comp style with hold at top and pause
20 x 20
40 x 8
60 x 5
80 x 4
100 x 3
110 x 3 x 2 - alternate close and normal
120 x 3 x 2 - alternate close and normal
130 x 3 - normal
140 x 3 - sling shot
Pull downs
3 x 6
Hammer curls
2 x 10
Feeling strong so went for a PB was easy no psyching up or slow down of weight at all - got my mind on a 600lb walked out pause now. Learning to keep tight and hold breath has helped massively here.
Paused squats in rack not the comp stands so a tight squeeze
bar x loads and shoulder stretches
60 x 5
100 x 3
140 x 2 - 2m wraps on loose
170 x 2
200 x 2 - tighter wrap
220 x 2 - add belt
235 x 2 - walkout PB easy
Bench - comp style with hold at top and pause
20 x 20
40 x 8
60 x 5
80 x 4
100 x 3
110 x 3 x 2 - alternate close and normal
120 x 3 x 2 - alternate close and normal
130 x 3 - normal
140 x 3 - sling shot
Pull downs
3 x 6
Hammer curls
2 x 10
Feeling strong so went for a PB was easy no psyching up or slow down of weight at all - got my mind on a 600lb walked out pause now. Learning to keep tight and hold breath has helped massively here.
matthewvc23/11/15 @ 20:22
Ralls
Bench press pauses
30 x 20kg
5 x 70
4 x 100
3 x 125
3 x 140
3 x 150
3 x 160
3 x 170 slingshot
3 x 180 slingshot
OHP 3 x 8
Pull downs 3 x 5
Supposed to be a 140 max today but feeling good and elbow not annoying me so worked up heavier all weights felt pretty good. experimenting with a 3 inch wider grip to see if reducing ROM will overcome my sticking point.
Bench press pauses
30 x 20kg
5 x 70
4 x 100
3 x 125
3 x 140
3 x 150
3 x 160
3 x 170 slingshot
3 x 180 slingshot
OHP 3 x 8
Pull downs 3 x 5
Supposed to be a 140 max today but feeling good and elbow not annoying me so worked up heavier all weights felt pretty good. experimenting with a 3 inch wider grip to see if reducing ROM will overcome my sticking point.
matthewvc25/11/15 @ 21:13
Ralls
squat
warmups
80 x 6,
110 x 5,
140 x 3,
170 x 2, old wraps loose
200 x 2,
220 x 2, old wraps tight
240 x 2, belt on
260 x 2 - 2.5m wraps paused lol
SLDL
70x5,
120x5,
160x5,
180x5, dohg
200x5, straps
220x5
260 was very comfy indeed
and a PB paused double - the magical walked out 272.5kg pause is closer than I thought.
squat
warmups
80 x 6,
110 x 5,
140 x 3,
170 x 2, old wraps loose
200 x 2,
220 x 2, old wraps tight
240 x 2, belt on
260 x 2 - 2.5m wraps paused lol
SLDL
70x5,
120x5,
160x5,
180x5, dohg
200x5, straps
220x5
260 was very comfy indeed
and a PB paused double - the magical walked out 272.5kg pause is closer than I thought.
matthewvc27/11/15 @ 22:45
Bench paused
bar x 30
40 x 8
60 x 5
80 x 2
100 x 2
110 x 3,3 - one close, one wide
120 x 3,3 - same
130 x 3,3 - same
Slingshot close grip paused
140 x 3
150 x 3
160 x 3
bar x 30
40 x 8
60 x 5
80 x 2
100 x 2
110 x 3,3 - one close, one wide
120 x 3,3 - same
130 x 3,3 - same
Slingshot close grip paused
140 x 3
150 x 3
160 x 3
matthewvc28/11/15 @ 13:57
Catts
Squats paused walked out
bar x loads
60 x 3,1
100 x 3
140 x 2
170 x 2 light wraps
200 x 2 tighter
225 x 2 add belt
245 x 2
200 x 3
Rows deadstop from floor
60 x 5,
80 x 2,
100 x 2,
120 x 3,
140 x 3,
160 x 3,
180 x 3 used straps
Pull downs
1 x 8,
2 x 6
bar was too whippy could feel it flexing like mad with 225 and 245. weight was reasonably comfy - better bar and 250-255 for a double
next week.
Squats paused walked out
bar x loads
60 x 3,1
100 x 3
140 x 2
170 x 2 light wraps
200 x 2 tighter
225 x 2 add belt
245 x 2
200 x 3
Rows deadstop from floor
60 x 5,
80 x 2,
100 x 2,
120 x 3,
140 x 3,
160 x 3,
180 x 3 used straps
Pull downs
1 x 8,
2 x 6
bar was too whippy could feel it flexing like mad with 225 and 245. weight was reasonably comfy - better bar and 250-255 for a double
next week.
matthewvc29/11/15 @ 21:46
going to add the odd training video
160kg close grip bench with slingshot
(close grip for me is about 18-20")
160kg close grip bench with slingshot
(close grip for me is about 18-20")
b15ape129/11/15 @ 22:04
matthewvc said:Deadlift 291kg
Looks easier than was did me in for a 3rd with 300kg
Looks easier than was did me in for a 3rd with 300kg
You did make that look easy tho to be fair!!
matthewvc30/11/15 @ 22:48
Post Edited: 30.11.2015 @ 22:49 PM by matthewvc
It did, just completely ran out of steam for 300kg... next time!Ralls gym
Bench all paused
Bar x loads
70 x 8
100x 4
120 x 3
135 x 3
150 x 3
165 x 3
Slingshot
175 x 3
185 x 3
Cgbp
125 x 6
Hammer curls
2 x 10
Ohp machine
3 x 6 quite heavy weight
The wider grip experiment continues - so far pectorals intact!
165 was good nice pauses and fast.
185 lost line on first rep really bad struggled to recover but managed a tough 3!
Need to leg drive better on 180+ weights or this will happen again!
93hopkinsonr01/12/15 @ 01:18
matthewvc said:Next comp will be GPC euros in finland - will stay at 100kg
As always aim is to improve total and go over 800kg @ 100 which is something
I don't think many have done raw in UK - Martin brown and Tom Martin the only two I can think of. To achieve this:
1. Clean up diet
2. squat to over 300kg - just improving how to use wraps will be sufficient
3. Bench sensibly don't get injuries hampering prep and go over 200kg
4. Improve hook grip always feel weight is slipping over 280kg feel like I can't rip the weight hard off the floor.
5. Manage fatigue v attempts better - if I'm feeling done in take a max deadlift on 2nd. I was more interested in breaking a masters record than simply bettering total so did a hard pull with 291 that left me spent for 300. Would be better to have just done 300 straight off as I'd got it second attempt.
As always aim is to improve total and go over 800kg @ 100 which is something
I don't think many have done raw in UK - Martin brown and Tom Martin the only two I can think of. To achieve this:
1. Clean up diet
2. squat to over 300kg - just improving how to use wraps will be sufficient
3. Bench sensibly don't get injuries hampering prep and go over 200kg
4. Improve hook grip always feel weight is slipping over 280kg feel like I can't rip the weight hard off the floor.
5. Manage fatigue v attempts better - if I'm feeling done in take a max deadlift on 2nd. I was more interested in breaking a masters record than simply bettering total so did a hard pull with 291 that left me spent for 300. Would be better to have just done 300 straight off as I'd got it second attempt.
Good goals mate. I'd also like to know how many Brits have gone over 800kg at 100.
I'll be doing the one in Finland too. Hopefully over 700 by then. Hope to see it go well for you
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