GPC lifting log
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| matthewvc |  | ... | 11-09-2018 @ 00:19 |
 ‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Deadlift using okie DL bar 70 x 5 70 x 2 70 x 2 100 x 2 120 x 2 140 x 1 160 x 1 180 x 2 190 x 2 190 x 2 pulldowns 3 sets 8 lever row 2 sets 10 Thumbless shrugs few sets 5 with 140kg Easy session today, just a few speed sets and assistance. next week is a very heavy double on this bar | ||
| matthewvc | | ... | 12-09-2018 @ 19:56 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench with legs straight out onto the box squat box all rep long pause bar x loads 40 x 10 70 x 3 100 x 3 120 x 3 140 x 2 160 x 2 180 x 2 - PB 190 x 2 - PB 165 x 5 - tng last rep paused JM press 105 x 8 125 x 8 - PB Triceps 5 sets 10 rear delts 4 sets 8 Feeling strong | ||
| Bim |  | ... | 12-09-2018 @ 21:44 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | So feet not braced at all? 190x2 like that is very strong! | ||
| matthewvc | | ... | 12-09-2018 @ 22:16 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said:So feet not braced at all? 190x2 like that is very strong! No bracing whatsoever and as such it’s quite a challenge to stabilise the bar with heavier weights | ||
| Bim | | ... | 13-09-2018 @ 00:05 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | matthewvc said: No bracing whatsoever and as such it’s quite a challenge to stabilise the bar with heavier weights Yeah, I sometimes bench just with my feet lifted and I find it very tough to stabilize past about 150, takes my back out of it a lot as well. Big bench coming! | ||
| matthewvc | | ... | 13-09-2018 @ 14:57 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said: Yeah, I sometimes bench just with my feet lifted and I find it very tough to stabilize past about 150, takes my back out of it a lot as well. Big bench coming! Hope so - I’m going to keep the calories high and not cut (105kg now). Aim is to get to around 210 for a double last heavy session before comp | ||
| matthewvc | | ... | 13-09-2018 @ 23:05 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squat monolift 25kg bar Bar x loads 60 x 5 100 x 3 130 x 3 160 x 1 190 x 1 210 x 1 - loose cerberus wraps 230 x 5 - add belt 180 x 3 190 x 3 Hamstring curls 3 sets 10 reverse hyper 3 sets 20 Grip dohg holds to 260kg Mixed to 320kg Squats moving very quick but looked a little high on video, but nothing to worry about. | ||
| matthewvc | | ... | 15-09-2018 @ 17:56 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Felt a bit fatigued in shoulder girdle and low back today rotators and delts 2 sets 20 with 1.25kg plate bench feet up all paused Bar x loads 50 x 8 80 x 3 100 x 2 120 x 2 120 x 2 140 x 2 140 x 2 150 x 2 150 x 2 160 x 2 170 x 2 Lever shoulder press 70 x 5 100 x 5 130 x 5 160 x 5 170 x 5 rear delt machine 4 sets 10 Db side delts 4 sets 8 with 20kg Db front delts 2 sets 20 with 10kg triceps rope attachment 2 sets 15 Felt a bit slow and fatigued today saving back for Monday big DL | ||
| matthewvc | | ... | 17-09-2018 @ 20:13 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Deadlift on the okie bar Bar x loads 70 x 3 100 x 2 130 x 1 160 x 1 - switch to mixed grip 190 x 1 220 x 1 250 x 1 - add belt 275 x 1 300 x 2 - pb Lat pulldowns 1 set 8 3 sets 6 lever seated row 2 sets 12 Thumbless Shrugs Few sets 5 up to 140kg reverse hypers 5 set 10 Nice PB double tonight despite still feeling sick and dehydrated from a drinkathon that finished at 7am Sunday and little recollection of how I managed to get home. | ||
| Bim | | ... | 17-09-2018 @ 21:49 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | matthewvc said:Nice PB double tonight despite still feeling sick and dehydrated from a drinkathon that finished at 7am Sunday and little recollection of how I managed to get home. They are the best type of drinkathons, although they don't do training any favours! Very nice double, looks like you are peaking well. | ||
| matthewvc | | ... | 17-09-2018 @ 22:28 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said: They are the best type of drinkathons, although they don't do training any favours! Very nice double, looks like you are peaking well. Thanks bim - definitely felt the aftermath tonight. Every decade over my 20s seems to add a day to the hangover. At uni I’d have done that and be ready to go out again the next night. | ||
| Bim | | ... | 18-09-2018 @ 09:54 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | matthewvc said: Thanks bim - definitely felt the aftermath tonight. Every decade over my 20s seems to add a day to the hangover. At uni I’d have done that and be ready to go out again the next night. Yeah, I agree with you on that one! | ||
| matthewvc | | ... | 19-09-2018 @ 20:27 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench all reps paused bar x loads 40 x 8 60 x 3 80 x 2 100 x 2 120 x 2 140 x 1 160 x 1 180 x 1 200 x 2 - self unrack PB narrow grip 170 x 5 JM press 100 x 5 130 x 5 140 x 5 140 x 5 rope pushdowns 3 sets 12 facepulls 3 sets 12 200kg double was pretty comfy prob 3rd there but didn’t want to risk it having no spotter. | ||
| matthewvc | | ... | 20-09-2018 @ 23:33 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Drove over to Leeds but got stuck in horrendous traffic and after 2 hours realising there was little point turned round A near 4 hour round trip to local gym box squat to low box walked out very high bar due to my shoulders simply not being able to get narrow enough in power-rack and is impossible to go wide to collars ‘stands-in’ style bar x loads 60 x 3 60 x 1 80 x 1 80 x 2 100 x 2 120 x 2 140 x 2 160 x 2 180 x 1 200 x 1 220 x 1 240 x 1 - add belt, low sleeves PB 260 x 2 - Cerberus ultras on loose wrap PB 180 x 2 - Lilliebridge loose no belt 180 x 2 quad extensions 4 sets 12 hamstring curls 2 sets 12 standing abs 3 sets 12 pull throughs 2 sets 12 s**t session. Tired, hungry and tight from sitting in traffic for hours. Managed to slice my finger open on the rack with 60kg and pissed blood rest of session. Hate squatting in commercial gyms - almost failed 240 due to bar whip and 260 first rep rolled right up my neck.. cannot get a good tight low bar position like I can with a squat bar in a monolift. Not that you’d want to go lowbar with the whip on these s**te bars. Still 260kg x 2 is a PB albeit an ugly one. With all the moaning excuses factored in I’d say 500kg x 2 on the day  | ||
| matthewvc | | ... | 21-09-2018 @ 22:46 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | shoulders lever shoulder press 20 x 12 40 x 8 70 x 5 100 x 3 120 x 3 140 x 3 160 x 5 180 x 5 side delts 4 sets 8 with 22.5kg DBs front delts 3 sets 12 with 12.5kg DBs rear delt machine 4 sets 10 | ||
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