GPC lifting log
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| matthewvc |  | ... | 02-04-2018 @ 01:52 |
 ‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | recent sessions. A few weeks doing more volume. Wed snatch deadlift Bar x loads 60 x 5 100 x 5 120 x 5 140 x 5 155 x 3 170 x 3 180 x 1 - no chalk couldn't grip 3" block pulls 180 x 3 200 x 3 210 x 3 220 x 3 230 x 3 pause squat high bar walked out 60 x 2 100 x 2 120 x 2 140 x 4 155 x 4 170 x 4 185 x 4 Pulldowns 3 sets Seated rows 3 sets Thu speed bench wider grip Bar x loads 60 x 3 80 x 3 100 x 2 110 x 2 110 x 2 110 x 2 120 x 2 120 x 2 125 x 2 slingshot 120 x 3 130 x 3 140 x 3 150 x 3 Viking press 60kg x 8 70kg x 8 Side delts 3 sets amh press 20kg x 10 20kg x 10 Seated rows 4 sets facepulls 3 sets sat squat high bar walked out whippy bar Bar x loads 60 x 1 60 x 1 100 x 1 120 x 1 140 x 1 - add loose wraps 160 x 1 180 x 1 195 x 5 - add belt 170 x 6 170 x 6 paused 160 x 8 Lat pulldowns wide 4 sets 8 45 degree back raise Bw x 10 +10kg plate x 10 +10kg plate x 10 abs machine 3 sets 15 squatting high bar, close stance far less aggravating on hernia. will continue adding weight to these. | ||
| matthewvc | | ... | 03-04-2018 @ 20:22 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 03.04.2018 @ 21:04 PM by matthewvc Very little sleep last night and a long day in office.Bench comp grip Bar x loads 60 x 8 85 x 4 105 x 3 125 x 1 145 x 6 - all paused 140 x 6 - feet up last 2 paused 140 x 6 - feet up about 4 reps paused 4.5 inch board close grip paused 120 x 6 150 x 5 - hard. triceps fried. line all over place JM press 100 x 6 100 x 6 pulldown 4 sets of 12 reps down to 8 with stack Triceps pushdowns 1 set 15 1 set 12 Crap tonight. Extremely tired and poor hydration. Going to switch close grip boards to first exercise next week as it's a real weak point for me, would not be surprised if 400lbs was a real effort even if fresh and the first exercise. Considering my full range close grip is about 50lbs more it highlights how much improvement is needed. Edit - standard 3 board is 6 inches not 4.5 as the one I'm using is. from now on will name the inches (as they're marked like this at catts) | ||
| matthewvc | | ... | 04-04-2018 @ 21:12 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Dynamic Squat walked out, high bar, paused no belt, close stance, whippy bent bar Bar x loads 60 x 1 60 x 3 100 x 1 120 x 2 140 x 3 160 x 3 - wraps loose 180 x 3 - wraps bit tighter 200 x 3 180 x 3 - wraps loose 180 x 3 Should wear sleeves instead of loose wraps as they unravelled mid set. Rack pulls 15" beltless 60 x 5 - dohg no chalk 100 x 5 140 x 5 180 x 5 - straps for last 4 220 x 5 240 x 5 - all comfy as expected v-grip seated row 3 sets 10 upto stack lever row underhand 3 warmup sets 3 sets 10 with 80kg added 1 set 15 with 60kg added Being just a few kg heavier makes squats so easy. 200kg feels light as f**k now. Hernia pain bearable high bar and close stance. Want to be back to level were 290kg+ is my opener by time British champs come around. | ||
| matthewvc | | ... | 06-04-2018 @ 19:12 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Dynamic bench Bar x loads 40 x 8 60 x 3 80 x 2 100 x 2 110 x 2 110 x 2 115 x 2 115 x 2 120 x 2 120 x 2 125 x 2 125 x 2 130 x 2 135 x 2 140 x 2 Sling shot 140 x 3 155 x 4 160 x 4 Viking press 40 x 3 65 x 8 80 x 8 palms facing lat pulldown 3 sets 12 side delts 4 sets 10 amh press 25 x 10 25 x 10 25 x 10 everything easy and fast | ||
| matthewvc | | ... | 07-04-2018 @ 16:29 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | squats walked out bar x loads 60 x 3 100 x 1 100 x 1 - sleeves 130 x 1 160 x 1 last rep paused on all these 190 x 5 - loose wraps + belt 205 x 5 190 x 5 paused 170 x 6 170 x 6 45 degree back raise bw x 10 +20kg x 8 +20kg x 8 +20kg x 8 abs machine 50 x 15 3 sets 10 with stack seated row, one arm at time 25kg x 12 50kg x 10 70kg x 10 70kg x 10 70kg x 10 triceps pushdowns 2 sets 20 Hard work today, not well with cold. | ||
| matthewvc |  | ... | 10-04-2018 @ 18:35 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | deload today CG of 4.5 inch board bar x loads 60 x 5 80 x 3 - add board 100 x 3 120 x 2 140 x 1 155 x 6 145 x 6 comp grip bench 100 x 3 125 x 3 147.5 x 3 jm press 80 x 5 100 x 5 seated row machine 150lbs x 6 150lbs x 6 close grip board press felt far better. 155kg was very comfortable. couple more weeks of 5s now. | ||
| matthewvc | | ... | 11-04-2018 @ 19:56 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Another deload Paused squats beltless walked out Bar x loads 60 x 2 80 x 1 100 x 1 120 x 1 140 x 2 - loose wraps 160 x 2 180 x 2 15" rack deadlifts - very stiff bar 100 x 3 140 x 2 180 x 1 - dohg to here 220 x 3 - straps 250 x 3 V grip seated row 70 x 8 95 x 8 Done in 30 mins everything light and easy. | ||
| matthewvc | | ... | 13-04-2018 @ 16:37 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | more deload - still feel quite sore in pecs and shoulders warm up with 5 minutes of light external rotations, all 3 delts and stretching out biceps bench paused hands just inside rings bar x loads 40 x 8 60 x 3 80 x 3 100 x 2 110 x 3 120 x 3 130 x 3 sling shot on grip narrowed by 2 inches a side 140 x 3 155 x 3 170 x 3 180 x 3 viking press 60 x 3 90 x 3 100 x 3 lat pulldown pin 12 x 6 stack x 6 facepulls 2 sets 20 sore but weight felt easy and moved fast. | ||
| matthewvc | | ... | 14-04-2018 @ 15:44 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Last deload of week Squats - bent whippy bar bit nicer on shoulders than the other stiffer bar. Bar x loads 60 x 3 - sleeves 90 x 2 120 x 2 120 x 1 150 x 2 175 x 2 - belt 195 x 2 - loose wraps 215 x 3 Paused 180 x 3 200 x 3 pulldowns 3 sets 5 GM Bar x 5 60 x 5 - bar kept rolling up neck Better with a safety or camber bar Descended too fast on 215kg and felt ragged will get away with it so light, but put 600lbs+ on there and it'll be ugly. pauses slowed down a little much tighter and better controlled. much better. | ||
| matthewvc | | ... | 17-04-2018 @ 19:57 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench Bar x loads 40 x 8 CG off 4.5 inch board 60 x 5 83 x 5 105 x 3 130 x 2 150 x 1 163 x 5 - possibly some sort of rep PB sloppy reps though 150 x 5 - better much tighter through movement Normal grip full range paused 140 x 5 - 140 x 5 - feet up JM press 100 x 5 100 x 5 skull crusher 60 x 8 60 x 8 Triceps pushdowns 3 sets 12 Lat pulldowns 3 sets 12 Combination of pound and kg plates hence the odd numbers lack of sleep and long day working made today a chore. Need to sort out sticking to the bench using bands or something sliding up it all the time even with heavy weights pressing me down | ||
| Bim | | ... | 18-04-2018 @ 00:06 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | matthewvc said:Need to sort out sticking to the bench using bands or something sliding up it all the time even with heavy weights pressing me down You tried chalking up? | ||
| matthewvc | | ... | 18-04-2018 @ 01:23 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said: You tried chalking up? I have previously, certainly need to do something now the weights are rising | ||
| Bim | | ... | 18-04-2018 @ 09:02 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | matthewvc said: I have previously, certainly need to do something now the weights are rising If I go into bench sweaty I slip without it, but chalk sorts it out for me no problem. | ||
| matthewvc | | ... | 18-04-2018 @ 10:17 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said: If I go into bench sweaty I slip without it, but chalk sorts it out for me no problem. definitely will start using chalk or stickum as it's causing issues the leather padding is also so shiny and slippy you can see your reflection in it. | ||
| matthewvc | | ... | 18-04-2018 @ 22:37 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Another long day off the back of little sleep. strong coffee and felt better 15" rack pulls bar x loads 60 x 5 100 x 3 140 x 1 180 x 1 dohg and long hold 220 x 1 straps 250 x 1 270 x 5 add belt belt off 220 x 2 220 x 2 240 x 2 240 x 2 250 x 2 squats walked out paused beltless Bar x 5 50 x 3 90 x 3 110 x 2 130 x 2 145 x 2 160 x 2 175 x 2 185 x 2 - loose wraps 190 x 2 200 x 2 - all nice and quick seated row 3 set 12 DB row 30kg x 8 50kg x 6 50kg x 6 rack pulls felt easy enough. happy moving just under 600lbs for 5 with lots of speed. A nice break from floor deadlifts and should help around knee area when I get over 300kg on bar. | ||
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