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GPC lifting log

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matthewvcIcon...14-08-2018 @ 23:06 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
AdamT said:
Need a hugely controversial thread to get back some old faces!!


Any strongman thread with brenwad and rian unbanned is all it takes Grin
matthewvcIcon...15-08-2018 @ 20:39 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Bench+chains - grip one inch wider than last week, still 4 inch narrower than comp

Chains add about +30kg top, +15kg bottom

all reps done with slow eccentric
and long 3-4 count pause

bar x loads
55 x 5
75 x 3
95 x 2
115 x 2
135 x 1
150 x 1
165 x 1
180 x 1 - comfy very fast off chest

Chains off to 4.5” board

120 x 2 - too light
160 x 2
180 x 2 - easy, 200+ for double next time

shoulder press machine
3 sets 6

rear delt machine
3 sets 10

straight bar pushdowns
3 sets 12

no pectoral pain with effectively 195kg bottom 210kg top, felt as good as last weeks 190kg straight weight.
AdamTIcon...15-08-2018 @ 20:48 
AKA the great reset
Member 4056, 5206 posts
matthewvc said:
Any strongman thread with brenwad and rian unbanned is all it takes Grin


We need Drex back!!
Wayne_CowdreyIcon...15-08-2018 @ 22:38 
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Still got a little bit of strength
Member 400, 22018 posts
We definitely need something.
matthewvcIcon...16-08-2018 @ 20:38 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Squat monolift

Bar x loads
60 x 5
80 x 3
100 x 2
120 x 2
140 x 2
160 x 2 - walked out to here
180 x 2 - all paused to here
200 x 1 - add wraps
220 x 8 - add belt, last rep paused

180 x 2 - long pauses
210 x 5 - off box

Grip
thumbless axle holds upto 140kg

quad extensions
3 sets 15

Standing abs
3 sets 10

220 x 8 blowing a bit at end, but weight not a problem, 240 x 8 next time
matthewvcIcon...17-08-2018 @ 22:34 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Not well with chest infection - shouldn’t have really trained wed/thu either.
Got through those sessions with monumental doses of pseudoephedrine,caffeine and paracetamol. Paying for that now.

seated oh pin press from chin
Bar x loads
60 x 3
80 x 2
100 x 1
115 x 1
130 x 2 - felt crap. failed first rep lost line
100 x 5 - crap

front raises
2 set 10

Did 15 minutes total and left. got no energy, aching joints, feverish and congested sinuses.

Will rest tomorrow and see how I feel sunday.
matthewvcIcon...20-08-2018 @ 21:27 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Bedridden all weekend and not much better
fever gone, but coughing my guts up now

Shouldn’t really train with a chest infection but too close to comp now. Sudafed, anadin extra and energy drinks to the rescue. Also took some dihydrocodeine
to supress cough reflex so I could actually breath heavy without triggering a coughing fit.

deadlift IPF bar

bar x loads
75 x 3
100 x 2
125 x 1
150 x 1
175 x 1
200 x 1
227.5 x 1
252.5 x 2 - belt added
270 x 2
285 x 2

move pretty well despite feeling weak and light headed.. drugs cocktail wearing off by the end and felt too s**t to do any assistance. Back to bed, hopefully be a lot better by Wednesday. Did notice my appetite return a bit today as well.
matthewvcIcon...22-08-2018 @ 22:54 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Bench

raw to 140
slingshot to 200 x 3, 215 x 1 -
supposed to be 3. Absolutely nothing there

Complete write off from start.
Taking some time off training and going to doctor to get chest looked at as it’s not clearing up.
matthewvcIcon...30-08-2018 @ 22:03 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Post Edited: 30.08.2018 @ 22:04 PM by matthewvc
Return after chest infection
3kg down in weight but it’ll quickly rebound now I’m back over 4000 calories per day again

quick loosener at local gym

speed deadlifts
5 sets x 2 up to 230kg
plates are 30mm smaller than standard so in effect a small deficit pull

Speed bench press long pauses

few doubles 120kg up to 180kg
(All other bars in use so stuck with the Olympic whippy one - everything felt horrendous above 140kg)

bit of triceps, rear delts and lats

ralls session

squat monolift
paused speed squats

bar x loads
60 x 3
80 x 2
100 x 2 - achey knees, sleeves on
120 x 2
140 x 2
160 x 2
180 x 2
182.5 x 2
182.5 x 2 - achey back, belt on
182.5 x 2
182.5 x 2 - all deep and fast

box squat
200 x 3
220 x 3

grip
Axle thumbless holds upto
130kg x 15s
110kg x 32s

feel a little weak but understandable.
Pleased though I can do a day total of around 600kg just off very submaximal doubles.
matthewvcIcon...01-09-2018 @ 21:08 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Bench dynamic

bar x loads
60 x 5
80 x 2
100 x 2
120 x 2
125 x 2
130 x 2
135 x 2
140 x 2
145 x 2
150 x 2
155 x 2
160 x 2

Add slingshot
180 x 2
190 x 2
200 x 2

seated lever press
40 x 12
60 x 8
80 x 5
100 x 5
120 x 5
140 x 5
160 x 5

rear delts
3 sets 10

triceps push downs
2 sets 8

side delts
2 sets 8

Strength returning
matthewvcIcon...03-09-2018 @ 19:42 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Deadlift IPF stiff bar

Bar x loads
100 x 5
120 x 2
140 x 2
160 x 2
180 x 2
205 x 2
230 x 2
250 x 2
287.5 x 2 - PB plenty more there

180 x 2
180 x 2
180 x 2

lat pulldowns
3 sets 8

Lever row
2 sets 8

Pullovers
2 sets 12

biceps
2 sets 10

wasn’t going to 287.5 but 250 felt so easy
matthewvcIcon...06-09-2018 @ 00:12 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
bench raw, long pauses
moving back to standard competition grip of little finger just inside the ring.

bar x loads
50 x 8
80 x 3
100 x 2
120 x 2
140 x 2
150 x 2
160 x 2
170 x 2
180 x 2
185 x 2

close grip long pauses
160 x 3
160 x 3
160 x 3

JM press
100 x 8
110 x 8
120 x 8

Triceps pushdown
3 sets 10

face pulls
3 sets 10

strength still maybe 5% off since illness,
but nothing felt hard, despite no psyching up or stims pwo and quite short rest periods. will work up to 190 x 2 next week, with the aim to reach around 205 x 2 and 220 x 1 for a single before the British championships mid-November
matthewvcIcon...06-09-2018 @ 22:17 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
SSB

70 x 5
70 x 3
100 x 3
130 x 2
160 x 2
182.5 x 2 - add belt
200 x 5 - loose wraps, last rep paused

pause reps for speed
150 x 2
150 x 3
160 x 3
170 x 3

all easy and fast
matthewvcIcon...08-09-2018 @ 19:27 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Box squat off parallel

bar x loads
60 x 3
60 x 1
80 x 1
100 x 1
120 x 1
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1 - add belt
240 x 3 - prob some sleeves only PB
180 x 2
180 x 2
180 x 2

leg extension
3 sets 10

leg curl
3 sets 10

felt heavy on back but moved fast
matthewvcIcon...09-09-2018 @ 18:46 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Speed bench

Bar x loads
60 x 3
60 x 1
80 x 2
100 x 2
120 x 2
120 x 2
130 x 2
130 x 2
140 x 2
140 x 2
150 x 2
150 x 2
170 x 1
180 x 1
180 x 1

seated lever press
60 x 8
100 x 5
140 x 6
150 x 6
160 x 6

rear delts
4 sets 10

side delts
15kg x 10
15kg x 10
20kg x 8
20kg x 8

front delts
12.5kg x 10
12.5kg x 10
12.5kg x 10

all easy, pectoral felt pain free.
180kg moving fast again.

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