GPC lifting log
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| matthewvc |  | ... | 09-07-2015 @ 21:16 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 8/7 box squats 180x2,200x2,220x2,235x2,250x2,205x2,205x3 rows 130x8,130x8 pulldowns 3x8 abs 3x8 | ||
| matthewvc |  | ... | 11-07-2015 @ 21:22 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 10/7 Bench 110,130,142.5,155 x3 2 Board 160,175 x3 Slingshot close grip 150x2x8 Shoulder press machine 4x5 Tired today but everything comfortable. Reckon 182.5 x 3 next week on 2 boards | ||
| matthewvc | | ... | 12-07-2015 @ 16:38 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 12.07.2015 @ 16:39 PM by matthewvc 12/7Squats 200x2,232.5x2,262.5x2 Rack pulls 10" 200x2,230x2,260x2,275x2 Back extensions 3x10 Ab machine 3x10 Lat pull down 3x5 Worked up to a couple of pretty heavy doubles in squats and deadlifts. another rep there in each which is good | ||
| matthewvc | | ... | 17-07-2015 @ 11:14 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 14/7 bench speed 100x2x3,110x2x3,120x2x3,130x3 bench off pins (2" above chest) - 145x3,160x3,165x3 band triceps few sets light band rear delts few sets light elbow was sore but speed good 16/7 squat box 2" above parallel 150x3, 180x3, 210x4, 240x4 rows 100x3,130x1,160x3,190x3,170x4 (drop set) pulldowns 6x75,5x90,5x100,5x110,5x100 rushed for time so didn't do many sets on squats but all good speed. | ||
| matthewvc | | ... | 19-07-2015 @ 23:32 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 18/7 Bench 100,120,140,160 all x3 2 board 170x3 Close grips 140x5,145x5 shoulder press 3x5 felt hard today so no heavy attempts 19/7 Squat 235x6,220x6 Deadlift 18 inch 280x3,300x3,270x5 Back extensions 3x10 Abs 3x10 Doing more reps on squats want to get up to 250x6. 235 was definitely good for 1 maybe 2. more. | ||
| matthewvc | | ... | 26-07-2015 @ 00:36 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bit of a deload week Sky gym 21/7 Bench speed 8 sets upto 137.5x3 light triceps pushdowns 23/7 Squat 220x2,240x3,255x2 Rows 3 sets Pull downs 5 sets 25/7 catts gym Orrell Bench 140x9, 150x5 Close grip 142.5x5 Later on local gym 5x10 up to 40kgx10 DB shoulders 3x12 triceps pushdowns light weight 150 was pretty easy, 140 was harder not used to doing more than 5 reps at all. Going to do 6 week Russian squat routine for bench next week - 150kg start weight. This will be a nice offseason before the serious stuff begins for GPC British PL champs in November. | ||
| matthewvc | | ... | 27-07-2015 @ 09:54 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 26/7 squat 245 x 6 - lilliebridge wraps 225 x 2 - old titan 2M wraps - 2nd rep lost it forward and had to take couple of steps to rescue 225 x 6 - better deads 160x2,170x2,180x2,190x2,200x2 abs 3x12 pull throughs 3x12 245 was really good last rep was hard but confident I can get 250 x 6 next week. 225 made same stupid error on 2nd rep as GPC europeans - fortunately weight was light enough to not dump it. second attempt was much better. | ||
| matthewvc | | ... | 02-08-2015 @ 13:28 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Week off doing light stuff - worked up to a paused single with 150kg on bench and a few light squats Russian squat routine for bench session 1 6x2 @ 150kg Side delts 2x12@15kg Face pulls 2x12@30kg Dumbbell rotators 2x12@5kg Bench easy. went at a quick pace, 12 minutes to do 6 sets. | ||
| matthewvc | | ... | 03-08-2015 @ 11:37 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | squats max attempt for 6 reps today warmup 70 x 5, 120 x 3, 160 x 1, titan wraps loose 195 x 1, add belt, tighter wrap on titans 225 x 1 - flew up 2.5m Lilliebridge wraps *tight* 255kg x 6 - 9.5 effort - last rep not all out but hard enough not to risk a 7th. deadlifts stiff legged 70 x 5, 120 x 5, 160 x 5, 180 x 5, 200 x 5 pleased with that, 6 reps with the weight I dumped at GPC in June. - depth was off a little for first two reps as wraps really lock up when they're so tight but got deeper once going. the tactic of always doing reps over 500lbs twice a week is paying dividends, feeling more stable under the bar. i'm not sure I'm any 'stronger' per se just far tighter, screwing feet into floor, driving with hips etc... all the stuff that you supposed to do that's easy with 180kg but was breaking down for me once weight got to about 250kg. just need now to practice more in a monolift and I am confident of well over 272.5kg (600lbs) at the brits in november. | ||
| matthewvc | | ... | 05-08-2015 @ 13:13 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench russian routine session 2 6 x 3 @ 150kg 3 sets of abs and rotators bench was easy begin to wonder if I should have started 2.5kg/5kg heavier? | ||
| matthewvc | | ... | 08-08-2015 @ 22:01 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench session 3 6x2x150 Squat box 3x180,3x210,3x230 Bench session 4 - catts orrell 6x4x150 side raises 2x10x15 External rotators 2x20 too easy this weight going to jump up 2.5kg | ||
| matthewvc | | ... | 12-08-2015 @ 11:39 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 9/8 Easy session today back a bit sore Squat 195x2,235x3,260x1,245x3 SLDL 160x3,190x3,210x3 Abs 2x8 Back extensions 2x5 11/8 Russian session 5 Bench 6x2x152.5kg pulldowns 5x100,2x6x109 Rear delts External Rotators 6 sets of Benches took just 11 mins to complete. | ||
| matthewvc | | ... | 13-08-2015 @ 19:51 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 13/8 Russia bench session 6 Barx30, 60x8, 80x3, 100x2, 120x1, 137.5x1 6x5x152.5 Box squat 130x2,160x2,180x2,200x2,220x2,240x2 Bench quite comfy weights but feeling fatigued now. | ||
| matthewvc | | ... | 19-08-2015 @ 10:20 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 15/8 russian bench session 7 152.5 x 6 x 2 side laterals 10 x 15kg, 2x10x20kg triceps dips machine 2 x 6 x 110kg 16/8 squat 190x2,225x2,240x2,255x2,265x2 SLDL 3x110,3x150,1x180,3x200,3x220,3x240,3x220 abs 3x12 back extensions 3x10 18/8 russian bench session 8 6 x 6x 152.5kg rear delts 2 x 15 external rotators 2 x 15 hardest sessions are this and the 5 x 5. was pretty comfortable despite a lot of fatigue now building up, but no rep was hard and no psyching up to complete which means there should be plenty in reserve for the next heavy session: 162.5kg x 5 x 5 at catts on saturday. | ||
| matthewvc | | ... | 21-08-2015 @ 11:37 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 20/8 russian session 9 bench 152.5x6x2 squat box 180x4, 200x4 pulldowns 70x5,109x6 tough session chest felt sore and suffering with 2 days of very bad sleep. did bare minimum and got out the gym | ||
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