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MattGriff		Verbally abusive drug taking bald person	14-12-2007 @ 10:36
Member 194, 3976 posts	Post Edited: 27.11.2008 @ 22:14 PM by Rob You know what, bo***cks to it, I will record what I am upto. Mainly so I don’t forget myself! Wed 12th Deadlifts Not going really heavy tonight, or over the next weeks, working on speed form and driving the hips through more. Off the floor 220 x 3 225 x 3 230 x 3 235 x 3 240 x 3 Partials – just below the knee 220 x 3 260 x 3 300 x 2 x 2 V Bar cable row - (the stack has weird number breaks, I think it is a lbs based. 118.2 x 10 127.2 x 10 136.6 x 10 145.5 x 10 V Bar Pulldown Stack x 10 x 3 Tired now, had a bench contest last Sunday so my lats were still a bit sore. Deadlifts felt sound though, my aim is to build to 3 sets of 3 with 320 in the rack with decent form to work on the hip drive before I start my next comp build up (about 6-7 weeks) Went home, ate food (mmm pork chops and potatoes)
Rob		...	14-12-2007 @ 10:37
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Nice session, especially for a light one Best of luck with the training and build ups Matt!
little_a		...	14-12-2007 @ 10:41
still a devious weightlifting bastard Member 43, 14379 posts	Do you ever deload Matt?
Joni		...	14-12-2007 @ 10:46
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	MattGriff said: Mainly so I don’t forget myself! thats one of the important reasons to have a journal! Nice one, good luck with the build up!
MattGriff		...	14-12-2007 @ 11:10
Member 194, 3976 posts	little_a said: Do you ever deload Matt? This is really, more speed work than anything else. I like to use the off season to sort out bits and bobs and build up raw strength. In the big three I rarely go over 6 reps, much more than that is an endurance test and doesn't build the kind of force I want, it will get you stronger, but not much stronger for max effort. I cycle it all towards the single lifts at the end of a build up, nothing else matters to me. We do things like wave training, and speed sets, recently doing 10 sets of 3 with 220 on the deads, Lee, myself and so on just switching over on the bar. Still kicks the s**t out of you, but in a different way to heavy triples (280 +) I did however train up with my coach lee for the GPC worlds, had a week off then did a few weeks of lighter stuff. If I do light though I always make sure the posetive section of the rep is as fast as physically possible for me to generate power.
JC		...	14-12-2007 @ 11:22
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	Excellnet deadlift buddy, and huge total. Will be a very interseting journal, good luck with it
Hayden		...	14-12-2007 @ 11:24
memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220 552.5 kgs @ 123kgs UnEq	Very nice session mate. You have some very nice lifts.
MattGriff		...	14-12-2007 @ 11:41
Member 194, 3976 posts	Cheers lads, my squat seems far behind, but my 300 was done in Breifs with no suit on my second week of using them during Lees build up. I will be aiming for 350 at least in the Sout East Open and at the British, well, lets just say I plan to be competative with Pork Pie and Steve Middleton (I don't have delusions that I could topple Del or Criag, not yet anyway)
MattGriff		...	14-12-2007 @ 11:48
Member 194, 3976 posts	Mmm some girls birthday at work, how nice are custard dougnuts!!!!, is it wrong that I have had three? yes, yes it is, there should be more of them!
Carl		...	14-12-2007 @ 13:49
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5 673.0 kgs @ 128kgs UnEq Administrator	custard donuts were brought from heaven nice lifting mate!!
MattGriff		...	16-12-2007 @ 23:34
Member 194, 3976 posts	Post Edited: 16.12.2007 @ 23:35 PM Squats - 16th Dec Lightish speed work with these too 140 x 5 180 x 3 200 x 3 210 x 3 220 x 3 180 + chains (10kg each side at top) x 5, paused in the hole for a second then fast as possible up Wide stance squats to box 3 inches below par 140 x 10 140 x 10 Front Squats to same box 100 x 10 100 x 10 Stiff Leg Deadlift 60 x 10 100 x 10 140 x10
marc		...	17-12-2007 @ 09:50
Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275 670.0 kgs @ 103kgs UnEq	what do you think off the chains Matt, do you use them for bench? strong lifts, nice answer to the deload question it is a sore point on this forum
MattGriff		...	17-12-2007 @ 10:15
Member 194, 3976 posts	Post Edited: 17.12.2007 @ 10:17 AM I do like chains, they are great for speed development. If you use some that say go up to 15ish kgs a side, then the top of the lift is considerably heavier than the bottom, as such you NEED to fire out of the hole as fast as poss to generate the power to cope with the extra weight, if you don't you are gonna spend ages trying to lock out the squat. I am using them when I train bench tonight actually, I just grab some of those plastic cable ties and hold just the bar and chain up and have someone fold up the chains so that at lockout they are just off the floor to get max weight out of them, 10-15kg ones are usually enough on bench to be honest, although I have known guys go upto 20kg a side. If you lift equipt they are great becuase your lockout should in theory be stronger than your off the chest, this way you get a decent raw chest build up at the bottom and still keep your lockout in good shape. Cheers for the posetive comments, my lifts are getting there, long way to go yet mind. One of my main problems is height/weight ratio, I lift in the 110's but am 6'1, unfortunatly due to my job as a jnr Heli pilot I am limited by the machines i fly to 110 seat weight. Hopefuly in a year or two when I have the hours/experience etc I will move upto some bigger birds (don't tell the wife ) and can move upto the 125s which is where I need to be really (although I eat Pie each week I am relativly lean due to my training style). Still the way I am looking at it is if I can get as strong as possible as a 110, then when I move upto 125 (probably around 120ish ) I will have a much better core of power to utalise the extra bulk, thats the theory anyway.
MattGriff		...	17-12-2007 @ 22:10
Member 194, 3976 posts	Bench – 17th Dec All raw Bench Press 60 x 10 100 x 8 140 x 5 140 + chains (10kg each, we adjusted them so they were just off the floor at the top of the press) x 5 x 2 sets 100 x 18 100 x 12 Woah, not done any reps for a while benching due to comp build up, was a shock to the system but much needed. Incline Dumbbell Press 40 x 8 45 x 8 50 x 6 – triceps fooked already Close Grip Bench 60 x 10 100 x 10 120 x 8 140 x 5 140 x 5 Pressdown (no idea what the weight is on these) 10th Hole x 6 12th x 6 Drop set dropping 2 holes a time, er lots of reps Skull Crushers 60 x 6 80 x 6 100 x 6 Done. My triceps are tired, the chain presses were the bo***cks, really liked them will keep them in until my next build up I think (6ish weeks) Actually down in weight at the moment, I was 107.8kgs this morning. I would like to drop maybe 3-4kgs of fat (but I like custard dognuts and pie to much) and replace with some more muscles (and extra set of quads and glutes would be nice)
Boar		...	17-12-2007 @ 22:12
Nothing left in the tank. Member 5, 25592 posts Administrator	who do you fly about in the chopper ? (sounds like a fun, but scary job !!) good sesh mate !!

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