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GPC lifting log

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matthewvcIcon...29-05-2018 @ 20:40 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Deadlift IPF bar mixed grip
Bar x loads
70 x 5
100 x 2
130 x 2
160 x 1
180 x 1
200 x 1
220 x 1 - add belt
240 x 1
265 x 4.9 - lost grip on last one near lockout.

dohg
170 x 2
180 x 2
180 x 2

Seated lever row
3 sets 8 up to 5 plates a side

V grip pulldown
3 sets 8 heavy

lat pullover
3 sets 8

Biceps machine
2 sets 8 120lbs

Hard work today with humidity and heat
not too disappointed to drop last rep as best ever hooked without straps was 4 x 260 on DL bar. Feel good for 310-315 on that IPF stiff bar which traditionally has translated into 10-15kg more on a DL bar.
All about improving grip with me not leg or back power.
matthewvcIcon...30-05-2018 @ 21:25 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
bit fatigued from yesterday.

Paralympic style bench press
(legs straight resting on another Bench at end)

+58kg chains about half unloaded at bottom

35 x 5
55 x 5
75 x 3
95 x 3
105 x 2
112.5 x 2
125 x 2
135 x 2
145 x 2
150 x 1 failed second, bad line

To 4.5" board narrow grip

125 x 7

DB Triceps
2 sets 10

JM press
80 x 8
100 x 6

triceps pushdowns
3 sets 12

Bench strength returning - back to handling 200+ albeit with chains
matthewvcIcon...01-06-2018 @ 17:08 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Hot and humid - 27C according to M5 thermometer.

Bench paused for speed
Bar x loads
45 x 8
65 x 8
85 x 3
105 x 3
125 x 3
145 x 3
165 x 3
145 x 3 - long pauses

squat no belt, no wraps, whippy bar, walked out
Bar x loads
60 x 1
60 x 2
100 x 3
120 x 2
140 x 2
160 x 2
180 x 1
200 x 1
215 x 3 - last rep paused. Probably a 100% raw 3 rep PB.

Paused
140 x 3
160 x 3
180 x 3

steep incline
Bar x loads
55 x 8
85 x 6
105 x 5
110 x 5

squat machine
6 sets 5 up to 6 plates a side

Light today more weight out of monolift next week
Bw creeping over 100kg and strength rising as expected
215 was no more than 85% max.
matthewvcIcon...04-06-2018 @ 22:19 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Camber bar squats off box - no wraps or belt

Bar x loads
70 x 5
110 x 5
140 x 5
160 x 5
180 x 5

deadlift off 2" block stiff bar

70 x 5
100 x 3
130 x 2
160 x 1
190 x 1
220 x 1
240 x 1
260 x 1
280 x 3 - mixed grip PB

Dohg off floor
170 x 2
180 x 2
200 x 2

Seated row machine
2 sets 12

v grip pulldowns
2 sets 10

biceps
2 sets 8

280 triple was tough but not an all out grind.
As I'm typically a little weaker from low blocks
this is more signs that a significant increase over
my current mixed grip 300kg PB is there, when it's time
to pull from the floor with the Texas bar again.
matthewvcIcon...06-06-2018 @ 18:23 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Catts tonight - hot and humid in gym and
training alone so just work up to around 90% mark,
no psyching up, ammonia etc

Bench
Bar x loads
60 x 5
80 x 3
100 x 2
120 x 2
140 x 2
160 x 2
180 x 2 - easy, good for 5.
190 x 2 - leg slipped as I unracked made it much harder

pin press off floor - about 4" off chest

Bar x 10
100 x 5
120 x 5
140 x 5
160 x 5

JM press
40 x 10
80 x 6
110 x 6
120 x 6

amh press
bar x 10
30 x 8
30 x 8

Triceps pushdowns
4 sets 12

190kg double was a mess and ended up with both legs straight off floor for second rep to stop over balancing... don't know what was on the floor near the bench but it was slippy. 200 for a double is there with handout and something resembling leg drive at ralls. A good place to be so far out from British. Weights around 200kg mark feel so much easier to manhandle with a few more Kilos bw.
matthewvcIcon...07-06-2018 @ 23:12 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Squat flat heeled in monolift

Bar x loads
70 x 3
100 x 3
130 x 2
160 x 2
190 x 1
220 x 1 - sleeves no belt paused to here
245 x 2 - belt and wraps
260 x 1
210 x 2 paused
220 x 2 paused

abs
3 sets

obliques
2 sets

the return of the squat continues - 260 was nice deep and fast. 300 doesn't feel far off now. kneewraps are worn and lost a lot of rebound, time for some new ones and hopefully a few free extra kgs
danbaseleyIcon...07-06-2018 @ 23:18 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4468 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
Sexy squatting.
matthewvcIcon...07-06-2018 @ 23:32 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
thanks. it's feeling enjoyable again.
danbaseleyIcon...07-06-2018 @ 23:41 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4468 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
matthewvc said:thanks. it's feeling enjoyable again.


A sensation which I have never, and probably will never, associate with squatting.

Grin
matthewvcIcon...08-06-2018 @ 04:13 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
danbaseley said:
A sensation which I have never, and probably will never, associate with squatting.
Grin


lol I'm lucky in that i have good leverages for the squat - short femurs and a long back. I don't have to go down very far and can do so without a massive amount of forward lean.
danbaseleyIcon...08-06-2018 @ 07:38 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4468 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
matthewvc said:
lol I'm lucky in that i have good leverages for the squat - short femurs and a long back. I don't have to go down very far and can do so without a massive amount of forward lean.


One can only dream.
matthewvcIcon...09-06-2018 @ 16:12 
Avatar
‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Too hot and humid again

bench

Bar x loads
45 x 8
65 x 5
85 x 4
105 x 4 - everything felt tight stopped here no point risking injury

45 degree incline - all reps paused on clavicles

40 x 8
60 x 3
80 x 3
100 x 3
110 x 3
120 x 3
130 x 2
130 x 2
130 x 2
110 x 5

pause high bar squat, walked out no belt or wraps
used straps to hold bar to save shoulders

55 x 3
75 x 3
95 x 2
115 x 2
135 x 2
145 x 2
155 x 2
165 x 2
175 x 2
185 x 2
195 x 2

standing abs
3 sets 10

pullthroughs
3 sets 10

squatting 3x week ATM - I find lift responds
to high volume, low reps and frequent training

shoulders/pectorals felt tight so minimal benching
looking to hit a big triple on wed so holding back
matthewvcIcon...11-06-2018 @ 21:41 
Avatar
‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Light day

Safety bar squat to parallel box,
walked out, no belt or wraps

Bar x loads
70 x 5
110 x 3
140 x 3
170 x 3
190 x 3
210 x 3 - all easy

snatch grip DL dohg only beltless

70 x 5
100 x 3
130 x 2
160 x 2
190 x 2
200 x 1, dropped second
195 x 2
205 x F, couldn't quite hold lockout

few set pulldowns

DL just about a bit of grip training more than weight on bar.
When you do one of these it's amazing to think world
class oly guys have properly snatched these sorts of weight at my BW.
matthewvcIcon...13-06-2018 @ 20:46 
Avatar
‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Bench raw comp grip
All reps to commands

Bar x loads
40 x 10
60 x 8
100 x 3
115 x 1
130 x 1
150 x 1

add slingshot
165 x 1
180 x 1
200 x 1
215 x 1
230 x 1
245 x 1 - pb
252.5 x 1 - pb

Seated press
6 sets 8

Triceps pushdowns
3 sets 12

Facepulls
3 sets 12

JM press
3 sets 8

17.5kg PB and first time pressed
over 250kg, albeit with slingshot and pretty much exactly 2.5x my bodyweight. More weight gain to come - would like to go over 600lbs on this movement. should be some good raw numbers coming at brits November.
matthewvcIcon...14-06-2018 @ 18:52 
Avatar
‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
light squats today

Bent whippy bar walked out
high bar no belt

bar x loads
60 x 1
60 x 1
90 x 1
120 x 2
150 x 2
170 x 2 - loose wraps
190 x 2
210 x 2 - paused
230 x 2 - paused

squat machine

6 sets 3 up to 280kg

Leg extensions
3 sets 5
1 set 12

standing abs
3 sets 12

stiff legs in smith machine
4 sets 6

230 feels easy now, squat is returning fast
Be looking to get around 300kg
in monolift by end of next 8 week training cycle

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