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GPC lifting log

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matthewvc		...	24-08-2015 @ 12:31
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	22/8 russian session 10 catts gym 162.5 x 2 x 5 162.5 x 4 felt a sharp pain lowering bar on 4th rep in biceps tendon/armpit area so had to abort. was able to press weight back but didn't feel healthy at all. disappointing as the reps felt comfortable, but its always the risk doing a very tough routine like this. after 2 days doesn't feel too bad, there's no bruising, a few days of rest should be enough. fortunate it happened when it did not 2 weeks out of the brits and isn't a bad tear requiring weeks or months of rehab. I'm confident that (without the injury) there's a 200+ bench now. probably needed a couple of light weeks anyway. 23/8 squat - few doubles up to 240kg but was aware of niggling ache from injury deads - a few light then left.
matthewvc		...	26-09-2015 @ 19:02
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Thought I'd resurrect this as its 7 weeks out from GPC Brits and I'm nearly recovered from pec tear. Hoping to still make 100kg, bench 200kg and not be completely crap at the other two lifts Now contracting in Leeds during week so I'll be at Ralls weekday and Catts weekend Last week did 270x2 deadlift from racks 2 inch off floor (10" height) and a double pause squat with 245kg. Benched on Thursday at ralls which meant I was a bit fatigued chest wise today and this last led to pectoral tear but anyway... Bench catts 110,130,145,155x3 3sec pauses on all Slingshot 155 x 9 Pull downs 3 x 12 triceps pushdowns - 2 x 12, 2 x 10 Pectoral ok bit of cracking feel probably adhesions or something from tear - taken both hands inch inside rings to protect it. Weight was quite comfy
strengthathlete		...	27-09-2015 @ 09:44
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Some Nice work in here Matthew. Keep it up will be following your progress.
matthewvc		...	29-09-2015 @ 10:19
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Thanks! Ralls - bench session with the training group there (Andy Bolton Dave Carter etc) Big thanks to the guys letting me work in with them. Warm ups then 100x4, 120x3,140x3,150x3,160x3, 140x3,140x3 - long pauses 120x8 close Assistance just light stuff really Triceps pushdowns - 5 sets 12-15 reps Shoulder press machine - 5 sets x 8-10 reps 160 triple was quite comfy, feel strength is increasing quickly again and pectoral is holding up - 200kg@100kg bw is the aim at brits
matthewvc		...	01-10-2015 @ 20:57
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Ralls gym Leeds Squat in monolift no walkout 170x3,205x3,220x2,235x2,250x2 paused 200x3 Deads - stiff bar felt harder than GPC one 200x1 overhand 220x2,240x2,250x1 hook 240x5 straps Few pulldowns Tough doing both lifts at same time. 250x2 was good feel far more confident with spotters so I'll have a blast with 260 next week - still feels weird squatting in a monolift but at least I can practice for a few weeks before competition
matthewvc		...	05-10-2015 @ 22:02
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Fri Bench dynamic with long pauses 100x3,110x3,120x3,130x3, 140x3,130x3,120x3 shoulders 3 x 8 Triceps 3 x 10 Sat catts gym Pause squats no belt old wraps Loads of sets up to 220 x 2 Rows 8x100,8x120,8x140 Machine rows few sets Mon ralls Pause bench Warmed up then 100x5,120x4,135x3,150x3,165x3 stupid long pauses 145x5 Slingshot 150x10,6 Triceps 3 sets high reps Rear delts Few sets high reps Rolling thunder grip device 80kg right 85kg left - first time ever used this weird contraption but definitely hits grip muscles hard. Need bigger hands
matthewvc		...	08-10-2015 @ 09:35
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	ralls wed squats warmups then 200x2, 220x2, 240x2, 260x1 - wrapped too early legs went numb so only did one rep but reasonably comfy and more important was called in. 270 next looser 2M wraps on and paused 230x2, 230x2 deadlifts 180x2 205x1 non-hooked overhand grip PB 220x2 hook now 240x2 255x1 comfy 250x5 straps on pulldowns 5 sets 12-8 reps medium effort squats are going in right direction - dave carter is making sure i sink them deep enough which is great deadlifts finding the thicker and quite smooth stiff bar there much harder to hold on to than the GPC deadlift bar (and the deadlift bar they had at genesis) - 250 for 5 straps though is good and the stuff of 300kg pulls
matthewvc		...	09-10-2015 @ 21:08
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	catts Orrell bench 3 second pauses each rep 110x3, 130x3, 140x3, 150x3 - felt easy enough shoulder press machine 4 x 8 Rear delt machine 2 x 10 Light session - lack of sleep made motivation non existent tonight
matthewvc		...	12-10-2015 @ 21:01
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Chorley 10th October Pause squats - long 3 count 100x3,120x3,140x2,150x2,160x2,170x2 Light wraps on 180x2,190x2,200x2 Rows 70x5,110x5,150x5,150x5 Pulldowns 70x6,90x6,100x6,110x6
matthewvc		...	12-10-2015 @ 21:04
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Ralls Bench paused Warmups then triples 100,120,140,160,170 Long 3-second pauses 150x5,150x5 Shoulders superset 10 reps front raise,side raise,press machine,facepulls x 3 circuits All easy 175kg triple next week Light pulldowns to stretch sore back
matthewvc		...	17-10-2015 @ 00:14
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	ralls extremely tired and hardly eaten so didn't feel good for any heroics. squats warmup 170 x 2, 200 x 2, old wraps 220 x 2, 237.5 x 2, paused PB 255 x 2, 2.5m slingshot wraps - PB* double 220 x 2, paused all squat PB based from ralls onwards where depth is being called deadlift 150x2, 180x2, 210x1 overhand pb 235x1 hook 250x1 straps 210x2 squats went far better than expected - 255 x 2 was no drama at all but I was spent by deadlifts, got an easy double overhand PB but the rest was slow. difficult to gauge where i'll be on a deadlift bar in comp without a lot of squats beforehand. grip is an issue on the one here - it's quite smooth,stiff and thick in comparison. last 3 weeks heavy i'll try to at least do a big effort for 275kg for 3 with straps - which will surpass my best triple at Genesis on their bendy deadlift bar (also done without squats beforehand)
matthewvc		...	17-10-2015 @ 00:20
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	catts bench speed with 3 count pauses 100 x 3, 110 x 3, 120 x 3, 130 x 3, 140 x 2 x 3, 150 x 3 log press strict 45 x 2 x 5 - first time i've ever had a try on this easy weights. quick session not feeling great with cold but benches felt quick
matthewvc		...	17-10-2015 @ 14:38
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Catts Pause squats speed warmups 140x2, 160x2, old 2m wraps on 180x2, 200x2, 200x2, 220x2 belt added Pulldown machine 3x8 All reps easy and fast
matthewvc		...	19-10-2015 @ 21:22
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Ralls bench Warmups 100x4, 120x3, 140x2, 160x1, 175x3, 155x1, abort elbow pain Assistance lots of various light crap Elbow feels sore and will be stiff as a board tomorrow so may have to curtail the speed benching this week. 175 triple was quite tough as another early start to beat the m62 traffic over to Leeds combined with late Sunday mean I've only had 8 hours total sleep over 2 nights - had no real fire today as a result. solid triple with 180+ is there for taking with good rest and hydration beforehand
matthewvc		...	21-10-2015 @ 21:39
‘downsizing’ Member 5704, 3221 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Ralls Squat Warmups 140 x 2, 170 x 2, 200 x 1, old wraps 225 x 2, add belt 245 x 2, first rep awful 262.5 x 2 2.5m lilliebridge wraps PB double Deadlifts 100 x 3, 120 x 3, 150 x 3, 180 x 2, 200 x 2, dohg double PB 220 x 1, hook from here 245 x 2, easy 260 x 5 straps Felt flat at first but got better as time went on.. Need to get some decent pre workout now for last two heavy weeks as soon as I get some fire in me the weights are piss easy. Deadlift was a rep PB on a stiff bar.

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