GPC lifting log
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| matthewvc |  | ... | 26-03-2015 @ 19:12 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | ha ha i'm embarrassed looking at it too, I might put my gym PB back there again  agreed, thames valley athletics place is really nice. was most impressed by the whole event and those involved in the running of it! | ||
| matthewvc | | ... | 26-03-2015 @ 21:07 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 26.03.2015 @ 21:11 PM by matthewvc More at golds Hounslow 😡Squat rack looks safe for 150kg max... Squat (paused) bar x many 60 x 5 60 x 3 100 x 2 140 x 2 Wraps light 180 x 2 210 x 2 Wraps medium belt 230 x 2 hip achng + back fatigued a bit so stopped here But all good and easy Sit down rowing plate loaded contraption Few sets of 5 up to 6 plates a side | ||
| matthewvc | | ... | 30-03-2015 @ 13:22 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 28/3/03 Different day, different gym. Xercise4Less in St Helens with a friend. OK place, one of these budget £10/month gyms that are popping up. bench - long pauses bar loads 40kg x 8 60kg x 5 60kg x 3 80kg x 3 100kg x 3 120kg x 3 130kg x 3 140kg x 3 all easy close grip long pauses 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 3 @ 130kg 1 x 3 @ 140kg 1 x 3 @ 155kg squats paused no wraps or belt, walked out migrating to a new wider stance here, think this will be beneficial for monolift use and longer 2.5m wraps that the GPC allow. weights are low as I get accustomed to stance and improve hip flexibility. bar x loads 60kg x 5 100kg x 3 120kg x 2 140kg x 2 150kg x 2 160kg x 2 170kg x 2 enough for today, felt light and hip feeling ok. deadlifts - just a quick blast to show a friend i was with how to do them 60kg x 3 100kg x 2 140kg x 1 180kg x 1 managed to slice open both shins with knurling here. post meet week of messing around doing random lifts is done... time to start eating and training properly again. | ||
| matthewvc | | ... | 01-04-2015 @ 01:09 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Earl's court - last week of membership here then off to genesis Deadlifts Bar x 10 70kg x 5 110kg x 3 140kg x 2 170kg x 2 200kg x 2 220kg x 2 240kg x 2 250kg x 2 Easy - low reps but ramp up volume and weight next few weeks Shoulder press Few sets upto 100x3 pulldown Fees sets with 110kg | ||
| matthewvc | | ... | 01-04-2015 @ 16:17 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | next few weeks train each main lift twice a week squat triples off box wider stance getting hips flexibility up to make depth squat free triples paused and normal bench triples HEAVY bench triples explosive + 2/3 board close grips deadlift heavy doubles deadlift lighter deficits for 3-5 reps assistance of rows, pulldows, shoulders and abs weights not that important just work on technical and fast bar speed. | ||
| matthewvc |  | ... | 01-04-2015 @ 23:04 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | couldn't be bothered with driving to Earl's Court and parking up (yes im aware there's a tube stop lol) So went to Hounslow golds in hotel Bench press Bar x loads 40kg x 10 60kg x 5 60kg x 3 80kg x 3 100kg x 3 120kg x 3 140kg x 3 160kg x 3 170kg x 3 140kg x 3 Light triceps extensions Rear delts Light biceps Few sets of each 170 triple was pretty easy despite clattering into upright on second rep and getting really knocked sideways. 200 not far off now bit of weight gain and it's happening. | ||
| matthewvc | | ... | 08-04-2015 @ 16:09 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | sat 4/4/2015 bench triples for speed bar, 60, 80, 100, 115,117,120,122,125 bench 2 board close grip triples 100,120,140,155 - all easy but shoulder aching shoulder press machine 5-6 sets x 6 med weight | ||
| matthewvc | | ... | 08-04-2015 @ 16:20 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 09-04-2015 @ 10:37 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 09-04-2015 @ 21:41 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 09-04-2015 @ 22:16 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 10-04-2015 @ 23:22 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 11-04-2015 @ 15:12 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 😎 | ||
| danbaseley | | ... | 11-04-2015 @ 15:30 |
 A member for 10 years and still no mouldy peanuts Member 1252, 4752 posts SQ 160, BP 120, DL 215495.0 kgs @ 98kgs UnEq | Some really impressive benching. | ||
| matthewvc | | ... | 11-04-2015 @ 21:22 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Thanks! Here's some speed reps with 120kg from genesis gym today: http://youtu.be/eBmEb6r_ig0 | ||
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