GPC lifting log
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| matthewvc |  | ... | 05-03-2018 @ 11:38 |
 ‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Monday Putting socks on - 1 rep RPE 11 | ||
| Bim |  | ... | 05-03-2018 @ 14:04 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Sounds like a tough comp, think you're going to be recovered and on form in a couple of weeks? | ||
| matthewvc | | ... | 05-03-2018 @ 15:49 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said:Sounds like a tough comp, think you're going to be recovered and on form in a couple of weeks? CNS will be fine just depends on SI joint. i can tell when it's better when there's no pain getting up in morning or getting dressed. training plan is a CGBP double quite heavy end of this week, squat in 80% range and a some ~60-70% speed pulls before a few days light again. don't think i need to deload as much as volume has already been low last few weeks for last comp. in comp itself i will token squat, bench close grip (at least beat that s**tty 192.5kg) and go all out on pull. | ||
| matthewvc | | ... | 07-03-2018 @ 20:20 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench close grip paused bar x loads 60 x 5 80 x 3 100 x 2 120 x 2 140 x 2 160 x 2 172.5 x 2 185 x 2 - PB seated row machine 2 sets 8 1 set 5 seated ohp 3 sets 5 light What better way to recover from competition than set a PB 3 days later. Did a bit more stretching of thoracic, hips and quads between warmups felt little more tucked under. | ||
| matthewvc | | ... | 10-03-2018 @ 13:06 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 10.03.2018 @ 14:35 PM by matthewvc Deadlifts Stiff bar no beltWork up to something semi-heavy but no stress grind etc Bar x loads 70 x 5 70 x 3 110 x 2 140 x 2 160 x 1 190 x 1 210 x 1 230 x 1 240 x 1 250 x 1 190 x 1 190 x 1 190 x 1 lat pulldown 3 sets DB row 3 sets 250kg felt about 90% max (of beltless, stiff bar, no stress max - not a balls to wall, belted on a Texas bar max) - bit of fatigue from Sunday but SI joint felt ok today. bulldogs meet will be opener 280, 2nd 300. Basically same as tattoo but 7.5kg more each lift. | ||
| matthewvc | | ... | 11-03-2018 @ 12:17 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench close grip + paused , work up to openers no stressing, ammonia, stims Bar x loads 40 x 8 60 x 5 80 x 3 100 x 2 120 x 1 140 x 1 160 x 1 180 x 1 190 x 2 - PB, hit upright on 2nd which, felt 3 reps there though. Larsen style 140 x 2 150 x 2 rotary shoulder press 1 set 12 2 sets 8 all easy weights Plate row seated 2 sets 6 JM press 3 sets 8 light Facepulls 1 set 20 1 set 15 Enjoyable session | ||
| matthewvc | | ... | 13-03-2018 @ 20:40 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squat all reps paused at bottom walked out using whippy and bent bar bar x loads 60 x 1 60 x 1 100 x 1 100 x 1 130 x 1 150 x 1 - belt 170 x 1 190 x 1 - wraps 220 x 1 - 240 x 1 - bit of hernia pain, bar whip horrid lats 1 set 8 1 set 5 45 degree back raise bw x 12 bw +15kg x 8 just messing about - 240 is baby weights but no idea what I'll do on day. Prob still a token 200kg maybe a bit more? focus is on bench and deadlift. operation squat 300kg+ at 100 will begin in earnest once hernia fixed after comp. | ||
| matthewvc | | ... | 14-03-2018 @ 13:01 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Openers Squat 200 Bench: 195 deadlift: 280 Comp Aims - lets see how many I manage get squat in without pain qualify for brits bench 200+ close grip deadlift break my m1 record push pull 500+ deadlift 300+ total 700+ with token squat | ||
| matthewvc | | ... | 15-03-2018 @ 20:49 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench - close grip, start and long pause bar x loads 60 x 3 60 x 1 80 x 1 100 x 1 120 x 1 140 x 1 160 x 1 tng reps 60 x 12 60 x 12 160 about 2nd last warmup - compared it to video of same weight done about 2.5 weeks ago and it's definitely moving quicker. which is good news. The mobility / yoga poses my physio gave me to improve flexibility on bench are helping - will take long time to get a remotely good arch and tucked feet but I don't feel half as tight tonight. | ||
| matthewvc | | ... | 18-03-2018 @ 21:11 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Gpc southern qualifier Weighed in at 98.5kg no cutting bar whatever I sweated out during drive down. squat supposed to start around 11am as usual with PL flights always take 2x long to get through so only started my squat warmup at 11.20 with a 11.50am start just did an opener with 200kg deep paused. Bit of hernia pain but piss easy as something 120kg below my best should be Bench warmups were hard as the floor was too slippy - dropped opener a little as despite only doing a token squat I could feel some ache in the shoulder girdle All lifts done close grip 192.5 - reasonable 200 - F retard mode didn't grip bar evenly and nearly fell off bench 200 - better maybe another 5kg but glad to be over 200kg again. deadlifts flight only started at 18.10 and was pretty tired by time it came to warmups - I've forgotten how mindnumbingly long full power drags on for. Anyway... after some stretching and foam rolling warmed up to a comfy 260kg. 280kg - sluggish, too long between last warmup. Need to time them better 300kg - finally i don't drop it! Held at top for an extra few seconds and library style put down. a few more KG there if I'd gone for it but the 300kg comp milestone was more important - another master-1 record and 'only' 80kg off tom's open record. Passed on 3rd - long day and got what I'd come for. plenty more to come as I relearn mixed grip Total 700kg qualify for both international and national comp And push-pull totalled 500kg Pretty pleased. now to get the hernia repair, squat back to 300kg and an 800kg total. | ||
| matthewvc | | ... | 21-03-2018 @ 20:47 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench bar x loads 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 150 x 3 - moved fast but felt heavy in hands 4.5 inch board 100 x 5 - lot of tightness in shoulder so abort JM press 60 x 10 60 x 10 lat pulldowns 3 sets 6 different grip widths seated rows 2 sets 10 could feel the effects of 2 comps in two weeks tonight. easy enough but flatlined energy wise. | ||
| Oxman | | ... | 21-03-2018 @ 20:53 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Well done on the 300kg comp deadlift mate, solid all round. | ||
| Bim | | ... | 21-03-2018 @ 22:05 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Yeah, good work on the 200 bench, 300 pull, it's always tough in comp. | ||
| matthewvc | | ... | 22-03-2018 @ 10:58 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | thanks. first comp i've felt i performed well at for a long time. 1. much better hydration 2. force feeding myself decent carbs (overcoming anxiety and lack of appetite) 3. sensible weight selection 4. not getting too psyched up | ||
| matthewvc | | ... | 27-03-2018 @ 20:33 |
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | normal grip bench press Bar x loads 60 x 10 80 x 6 100 x 6 120 x 6 130 x 6 135 x 6 3 board close grip 60 x 10 80 x 6 100 x 6 120 x 6 130 x 6 140 x 6 JM press 60 x 12 70 x 12 rear delt row machine 1 set 12 2 sets 8 facepulls 2 sets 12 Weight light, volume hard. very detrained and out of condition when it comes to reps. Feel quite a bit weaker from 3 board close grip than from chest. This is evident in videos that I can blast 200kg off chest, only to hit a sticking point halfway up. Let's see if overloading the upper part with boards/accommodating resistance can improve this and turn my 200kg CG comp PB into 210kg+ | ||
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