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GPC lifting log

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matthewvc		...	11-05-2015 @ 12:11
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	finally bought some 2.5m wraps - 'lilliebridge world record' wraps they're called and also got a slingshot full boar to do as variation to board work. expect a strong wrap like these will take a few heavy sets to break in.
JackRevans		...	11-05-2015 @ 12:16
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	Which deadlift bar do they use in the GPC?
matthewvc		...	11-05-2015 @ 12:49
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	don't know the make but it's a specific 27-27.5mm deadlift bar that flexes a fair bit compared to a regular gym bar once there's 250kg+ on it.
matthewvc		...	12-05-2015 @ 12:41
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	11/5 genesis bench - now back to comp grip, paused bar x loads, 50 x 8, 60 x 5, 80 x 3, 100 x 3, 120 x 3, 145 x 3, 165 x 3 extra long pauses 150 x 5 close grip tng only bar x few, 60 x 1, 100 x 1, 120 x 3, 140 x 5, 145 x 5 extra long pauses 125 x 8 JM press 60 x 5, 60 x 10, 80 x 5 - shoulder didn't like this stopped triceps extensions 1 x 12 x 30 4 x 8 x 45 a little rusty technically due to not going above 140kg comp grip for a few weeks, but a comfortable triple with no psyching and still short rests between sets. close grip noticed shoulder is still problematic but not as much as 2-3 weeks ago. can't wait to do some slingshot benches when it arrives.
matthewvc		...	14-05-2015 @ 10:57
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	13/5 genesis still struggling with a cold wanted to do this on tuesday but needed a day rest. deadlift competition bar - dohg bar x loads, 60 x 6, 100 x 3, 100 x 3, 140 x 2, 170 x 1, 200 x 1 straps on - forgot chalk but don't like pulling reps with hook grip as it tears thumb up on a sharp bar 220 x 4 belt on 250 x 4 deficit off 2" platform - mixture of dohg / straps, no belt 180 x 3, 200 x 2, 220 x 2, 200 x 4, 200 x 4 lever pulldown machine 3 x 6 x 60kg / side straight bar pulldowns 3 x 8 first reasonably heavy pull from floor in a while but it was really quite comfortable. will go something like 230, 255, 272.5 x 3 next week and then a proper heavy double week after.
matthewvc		...	15-05-2015 @ 10:46
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	14/5 genesis fatigued and sore today, so low volume. need to stop doing deadlifting day before. squat off box bar x loads, 60 x 6, 60 x 1, 100 x 3, 140 x 1, 170 x 1 old wraps on (Titan THP) 200 x 2 add belt 220 x 2 lilliebridge 2.5m wraps 235 x 2, 250 x 2 bench 40 x 15, 60 x 10, 80 x 8, 100 x 6 add slingshot 120 x 3, 140 x 3, 150 x 3, 140 x 6 tricep pushdowns 5 sets quite extreme these new wraps - so much rebound that I was thrown forward a little on first set 250 was better and really quite easy with all the support. slingshot was interesting and will take a few goes I think to get really good with it. weights I tried tonight were very comfortable.
matthewvc		...	15-05-2015 @ 10:54
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	150 x 3 attempt
matthewvc		...	18-05-2015 @ 16:51
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	17/5 chorley paused squats loads x bar, 70 x 2 x 3, 100 x 2, 130 x 1, 160 x 1 old wraps 190 x 2 belt 210 x 2 lilliebridge wraps 230 x 2, 250 x 2 old wraps again 200 x 3 - hamstring cramped so stopped abs machine 3 x 12 leg curls light 3 x 10 rows 160x5, 170x5, 180x5 - no chalk, DOHG until grip ran out then straps still getting used to these new 2.5m wraps - far more rebound and tightness than my other 2 paused squats were better than last weeks with good depth and long 2-3 second pauses but the wrap is helping a lot more here now. hamstring cramped a little - possibly a little dehydrated as it was sweltering in the gym for some reason. rows were nice finally getting to point were 180kg can be done without cheating.
matthewvc		...	19-05-2015 @ 10:40
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	18/5 genesis really busy tonight - had to wait 30 minutes to get on my preferred Forza bench. Always find busy gyms make me rush especially when people are asking me for 'how many sets left' bench paused bar x loads, 60 x 6, 80 x 3, 100 x 3, 120 x 3, 140 x 3, 155 x 3, 170 x 3 close grip 140 x 5 - hard took far too little rest after 170 150 x 5 - really hard again same reason. slingshot 140 x 1 - tried lower on elbows didn't like how low on chest I had to bring bar 140 x 8 - hard triceps utterly fried by now lying dumbbell extensions 2 x 10 x 17.5, 1 x 10 x 45lb shoulder press machine - reasonably easy weights and short rests 1 x 12 x 50, 1 x 10 x 60, 1 x 10 x 65 170 was good should be a little more to come. still need to bring triceps up which is why I don't feel I'm getting a lot out of the slingshot at this moment. also need to find a time when it isn't as busy for last 2 heavy benches before euros.
matthewvc		...	21-05-2015 @ 10:20
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	20/5 genesis deadlifts - hook grip 60 x 2 x 5, 100 x 2 x 2, 140 x 2, 140 x 1, 180 x 2 x 1, 220 x 1, 240 x 1, 260 x 1 straps 272.5 x 3 (PB) hook grip 220 x 3 x 1, 180 x 2 x 2 pulldowns 2 x 10, 2 x 8 seated rows 4 x 12 trained with a few of the bulldog powerlifting team tonight - great to get some encouragement on the heavier sets. pleased to triple 600lbs. was hard but not absolute limit hard. grip feels fine only problem is hooking more than a few reps on sharp bar ruins thumb.
matthewvc		...	22-05-2015 @ 12:28
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	21/5 genesis back frazzled from last night - need to sort out training split after this comp. it's been all over place due to work commitments and I've been able to get away with squatting heavy day after deads, but I've been ramping intensity last few weeks and it finally got on top. box squat bar, 60 x 3, 60 x 3, 100 x 3, 140 x 2, 170 x 2 x 2 old wraps + belt 200 x 2 - too sore stopped speed was actually good on 170/200 bench for speed all paused bar x 30, 60 x 6, 80 x 3, 100 x 3, 110 x 4 x 3, 115 x 2 x 3 slingshot close grip 135 x 3, 150 x 3, 160 x 3 triceps pushdowns few sets of 12 bad session - too sore from yesterday to put much effort in couldn't even get leg drive on bench press due to back ache even slingshots were hard work and no motivation whatsoever to do much as long as I can give a 300 dead, 200 bench a good go in eastbourne I'm happy - squat is going to be a work in progress for a while.
matthewvc		...	26-05-2015 @ 10:00
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	24/5 chorley squats no pause bar x loads, 3 x 70, 2 x 120, 2 x 160, lilliiebridge wraps 1 x 190, 1 x 220 belt on 1 x 240, 2 x 260 - good for more weight/reps but felt calf tighten up bottom of second so stopped old wraps paused 5 x 120, 5 x 145, 3 x 170, 1 x 170 - calf cra leg press few light sets of 15 - calf felt little better after rows 5 x 120, 5 x 150, 5 x 160, 5 x 170, 5 x 185 squats strong and deep feel bit more broken in these 2.5m wraps. confident of making an attempt at 272.5kg (600lbs) not sure what i did to calf but it aches intermittently at side when walking - last heavy squat next sunday so hopefully ok by then.
matthewvc		...	27-05-2015 @ 11:08
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	26/5 genesis Bench paused Bar x loads, 60 x 5, 60 x 1, 80 x 3, 100 x 2, 120 x 2, 140 x 2, 160 x 2, 180 x 1 rubbish so back down and up again 175 x 2, 180 x 2 Close grip paused 140 x 3, 150 x 3, 160 x 3 Triceps 3 x 15 Face pulls 3 x 15 Shoulder press 4 x 10 Very tired tonight. lack of sleep on sunday + monday and then had to stay late at work due to live issue. first 180 was utter rubbish no leg drive or aggression. dropped back to 175 and doubled it easy took 180 again and did a double with two long pauses. wasn't easy but not all out. need a good night sleep prior to anything 90% and over
matthewvc		...	29-05-2015 @ 00:10
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	28/5 genesis Too busy again had to wait ages for DL bar. deadlift double overhand grip 60 x loads, 100 x 5, 140 x 2 x 2, 170 x 1 Hook grip 200 x 1, 230 x 1, 260 x 1 Thumb ripped open straps on 280 x 1 - plates slid off one side Hurt side a bit so no more weight 260 x 5 - PB pretty hard Pulldowns various grips 6 sets Abs 4 sets Rubbish until last 5 rep max PB Really too busy to focus fully with people wandering past you all the time - was great last week working in with couple of the bulldog team lifters but tonight no such luck. Got smelling salts out on 280 and overdid it completely. Like being pepper sprayed at point blank range couldn't see or breathe - better doing it wrong now and not in comp. Definitely feel a lot of low back fatigue so nothing more than about 60-70% max and then see how I get on at comp
matthewvc		...	30-05-2015 @ 18:45
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	30/5 Chorley Bench speed reps Bar x loads, 60 x 10, 80 x 5, 100 x 3, 110x3, 120x3, 130x3, 140x3 Slingshot close grip 140x10, 160x10 Shoulder raise machine 2x15, 1x20 Rear delt machine 2x15,1x20 Triceps pushdowns 2x15 All sets fast feel much better today with slingshot really got the line right with 160 and was good for more.

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