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Road to the 2015 GBPF classic

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CCIcon...13-02-2015 @ 21:43 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq		Training 13/02/2014

High bar squat

70 x 3
120
160
Belt + sleeves
180
197.5
160 x 5
160 x 5
160 x 5
160 x 5

Paused bench press

Bar x 12
60 x 3
80 x 2
100
120
130 x 3 (=pb)
117.5 x 5
117.5 x 5
117.5 x 5
117.5 x 5

Deadlifts

130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

Squats were fine today, top single was a touch hard but reps were fine. Bench was good today. Triple was strong as were the sets of 5. Deadlifts also good. Lower back also seems a bit better.
CCIcon...16-02-2015 @ 17:01 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq		Training 16/02/2015

High bar squat

70 x 3
120
160
Belt + sleeves
180
195
165 x 5
165 x 5
165 x 5

Paused bench press

Bar x 12
60 x 3
80 x 2
100
120
132.5
142.5
122.5 x 5
122.5 x 5
122.5 x 5

Deadlifts

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Squats were a mixed bag today, 195 was half decent but the sets of five were a little off today for some reason. Bench press was good today. All reps were good but pretty hard. Deadlifts were good.
BillwestIcon...16-02-2015 @ 19:25 
Member 541, 5304 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Nice lifting Chris, Bench seems to be going particularly well at the moment
CCIcon...17-02-2015 @ 20:44 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq
Billwest said:Nice lifting Chris, Bench seems to be going particularly well at the moment


Thanks Bill. It seems that now my shoulder is better, my bench is catching up to be more in line with my squat and deadlift.

Training 17/02/2015

Low bar squat

70 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Paused bench press

Bar x 12
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

SLDL

70 x 3
120
150
180
205 (=pb)
185 x 5
185 x 5
185 x 5



Squats and bench fine today. SLDL's were hard again today. Rep on 205 was just about ok. Reps on 185 were really tough. Will have a think about what to do for them on Thursday.
CCIcon...18-02-2015 @ 16:37 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq		Training 18/02/2015

High bar pause squat

70 x 3
120
150
170
Belt + sleeves
187.5 (pb)
177.5 x 3 (pb)

Paused bench press

Bar x 12
60 x 3
80 x 2
100
120
132.5
145 (=pb)
125 x 3
125 x 3
125 x 3

This was the first session where the high bar pause squats started to get challenging. Got through it in the end. Bench was pretty tough today. 145 was very slow but an equal pb so positive going forward as I've managed it in the middle of a training cycle. Triples were pretty decent especially the last set. It was also a pb for 3x3.
CCIcon...19-02-2015 @ 20:50 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq
Post Edited: 19.02.2015 @ 20:51 PM by CC
Training 19/02/2015

Low bar squat

70 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Paused bench press

Bar x 12
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

SLDL

70 x 3
110
150
185
210
190 x 3
190 x 3
190 x 3



Squats and bench both fine today. SLDL's were harder today than Tuesday but I do feel I maintained better form whilst doing them through my lumbar spine. 3's was a good call for reps as 5 wouldn't have gone.
CCIcon...20-02-2015 @ 20:54 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq
Post Edited: 20.02.2015 @ 23:58 PM by CC
Training 20/02/2014

High bar squat

70 x 3
120
160
Belt + sleeves
180
200
165 x 5
165 x 5
165 x 5
165 x 5

Paused bench press

Bar x 12
60 x 3
90 x 2
110
125
137.5 x 2 (pb)
122.5 x 5
Touch and go now
122.5 x 5
122.5 x 5
Shoulder was giving me too much grief at this point so I left it and didn't feel good for deadlifts either so decided not to risk it.




Squats were pretty good today, probably the best they've felt in a while. Heavy bench double was really good then my shoulder went after the first set of 5. Hopefully it'll be better on Monday.
CCIcon...23-02-2015 @ 15:58 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq		Training 23/02/2015

Low bar squat

70 x 3
117.5 x 3
117.5 x 3
117.5 x 3
117.5 x 3
117.5 x 3

Paused bench press

Bar x 12
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3

Deadlifts

120 x 2
160
Belt on
195
220
200 x 3

Squats felt good today. Bench was fine. Shoulder held up although the real test for it will probably be tomorrow. Deadlifts felt pretty quick today. All looking good for the end of the week.
CCIcon...25-02-2015 @ 16:20 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq		Training 25/02/2015

Low bar squat
70 x 3
120
160
Belt + sleeves
185
165 x 5
165 x 5

Paused bench press

Bar x 12
70 x 3
90 x 2
110
122.5
107.5 x 5
107.5 x 5

Deadlifts

120 x 3
120 x 3
120 x 3

Squats were good today, moved well. Bench was fine. Shoulder held up. Deadlifts were fine. Looking forward to Friday's session.
CCIcon...27-02-2015 @ 18:58 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq
Post Edited: 27.02.2015 @ 18:59 PM by CC
Training 27/02/2015

Low bar squat

70 x 3
120
160
Belt + sleeves
180
200
217
232 x f

Paused bench press

Bar x 12
60 x 3
80 x 2
100
120
135
147.5 (pb)

Broad jump

1.88m (45cm less than I managed in 6th form.......)





Wasn't firing on all cylinders today which was a bit disappointing. Squats felt a bit off from the start. 217 didn't feel great but thought I'd give 232 a go as 4 weeks ago, my last warm didn't feel great either but a pb still went. I reckon 225 would've been my max today. Bench press was good up to 135 which felt a bit slower than I would've hoped. I somehow managed to grind out a pb with a pretty good pause. Not sure if it would be comp legal as it looks like it might have gone back down ever so slightly about half way up.
CCIcon...27-02-2015 @ 18:58 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq
Post Edited: 27.02.2015 @ 19:00 PM by CC
.
CCIcon...02-03-2015 @ 16:53 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq		Training 02/03/2015

Low bar squat

70 x 3
120
160
Belt + sleeves
180
195
210 x 2 (pb)
210 x 2
210 x 2

Paused bench press

Bar x 12
60 x 3
80 x 2
100
120
132.5 (extra long pause on this one)
112.5 x 5
112.5 x 5
112.5 x 5

Deadlifts

127.5 x 3
127.5 x 3
127.5 x 3
127.5 x 3
127.5 x 3
127.5 x 3

Squats were really hard today. Second reps tended to be a bit back happy on the way up. Bench was fine. The pause on 132.5 was probably twice as long as a regular pause bench but it came up pretty well. Sets of 5 were ok. Deadlifts were fine.
CCIcon...03-03-2015 @ 20:08 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq		Training 03/03/2015

High bar squat

70 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Paused bench press

Bar x 12
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Deadlifts

70 x 3
120
160
185
Belt on
205
190 x 3
190 x 3
190 x 3

Squats were fine. On bench I could feel a bit of elbow tendinitis probably due to the heavy low bar yesterday. On deadlifts, 205 was ok but not quite as quick as I would like. Sets moved 190 did move very nicely though.
EllD90Icon...03-03-2015 @ 21:12 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq		Good effort on that bench!
CCIcon...04-03-2015 @ 15:59 
Member 3720, 1113 posts
SQ 237.5, BP 160, DL 272.5
670.0 kgs @ 120kgs UnEq
EllD90 said:Good effort on that bench!


Thanks mate, think it was about an 8 second press to lock it out.

Training 04/03/2014

High bar squat

70 x 3
120
160
Belt + sleeves
180
170 x 3

Paused CGBP

Bar x 12
60 x 3
80 x 2
100
120
130 (pb)
100 x 10 (touch and go, =pb)

High bar squats were very straight forward, moved very well. Due to my elbows playing up, I did some close grip. Both sets moved really well. There was some elbow pain but it wasn't too severe. Voodoo flossing did help a bit.

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