GPC lifting log
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| matthewvc |  | ... | 01-12-2015 @ 09:44 |
 ‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 93hopkinsonr said: Good goals mate. I'd also like to know how many Brits have gone over 800kg at 100. I'll be doing the one in Finland too. Hopefully over 700 by then. Hope to see it go well for you thanks - sure you'll beast 700kg no problems. as for 800kg+ unequipped at 100kg afaik: martin brown - 840kg tom martin - 890kg there's a few others now knocking on the door. nicholas foxall could probably cut to 100 and do it - 835kg at light 110kg in brits. | ||
| Bim | | ... | 01-12-2015 @ 10:45 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Interesting reading, you've got some great lifts there. That 291 dead looked easy! | ||
| matthewvc | | ... | 01-12-2015 @ 12:32 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said:Interesting reading, you've got some great lifts there. That 291 dead looked easy! thanks - once i really nail the hook grip i think there's well over 300kg. it's what's really holding me back from tearing the weight up hard as i can. | ||
| matthewvc |  | ... | 02-12-2015 @ 21:13 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 02.12.2015 @ 21:33 PM by matthewvc Squat ralls70 x 5 110 x 4 140 x 3 170 x 2 light wraps 200 x 2 tighter 230 x 2 belt on 250 x 2 270 x 1 2.5m wraps paused PB but crap 230 x 3 old wraps SLDL 70 x 5 110 x 5 160 x 3 182.5 x 5 dohg PB 210 x 5 straps 230 x 8 probably a rep PB 8 is cardio and punishment for a s**t squat! 250 felt great, 270 complete mess fell forward coming out of bottom and made far harder work than should of was wanting a double but called it at 1 rep - long day at work and felt a bit dehydrated and flat on arrival. Pleased with SLDL work though got some fluids and bananas in by then. | ||
| matthewvc | | ... | 04-12-2015 @ 17:27 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench local gym Warmup all reps paused 60 x 6, 80 x 4, 100 x 3, 110 x 3,3 narrow then wide 120 x 3,3 same 130 x 3 wide 140 x 3 wide Close grip slingshot 150 x 3, 165 x 3 Seated press overhead 60 x 5, 70 x 5, 80 x 5 Feeling easier no pec problems. wider grip experiment continues its relentless march to the promised land of a 5-plate bench! | ||
| matthewvc | | ... | 05-12-2015 @ 19:46 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 05.12.2015 @ 19:47 PM by matthewvc St. Helens gym with friend think it called exercise 4 less - not bad place has a lifting platform, chains and some crossfit apparatussquat high bar paused Bar x 5,3,3 60 x 5, 100 x 2, 140 x 2, 180 x 2 light 2m wraps 200 x 2 tighter 220 x 2 belt on 240 x 2 - a high bar PB but I don't do them often so a bulls**t one really. Rows off floor 70 x 5 110 x 3 140 x 3 170 x 3 straps 190 x 3 Pulldowns 5 x 5 up to entire stack (134kg) Rack pretty crap commercial gym thing with a choice of too high or far too low so did high bar so could unrack. One of those gyms where you get an audience going over 4 plates on squats too. | ||
| matthewvc | | ... | 07-12-2015 @ 20:08 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 07.12.2015 @ 20:09 PM by matthewvc Ralls Bench paused warmup 10 mins then Bar x loads 70 x 8 100 x 5 120 x 3 140 x 3 155 x 3 170 x 3 Slingshot on 180 x 3 - maybe PB can't remember 190 x 3 - PB Feet up bench (calf cramp forcing this) 130 x 10 tng then long pause last rep Standing OH press 20 x 12 60 x 5 80 x 5 190 was a nice PB but last rep much harder than should been due to cramp in calf forcing me to lift leg off ground halfway through. Not done standing OHP for ages weight was easy enough but shoulders terrible flexibility so leaning back too much. won't be doing them again for that reason lol | ||
| matthewvc | | ... | 09-12-2015 @ 21:34 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Ralls Squats Warmups back a little fatigued today so plenty 70 x 6 100 x 2 130 x 2 170 x 2 old wraps loose 200 x 2 belt 230 x 2 2.5m wraps 250 x 6 2.5m wraps paused last rep lol 210 x 2 old wraps paused 220 x 2 paused Deadlifts 70 x 2 100 x 1 120 x 1 170 x 1 210 x 1 now off 3" blocks dohg no hook 250 x 2 straps + belt on 280 x 3 lovely speed on these 300 x 3 PB no real grinding either Took a preworkout shot thing worked great felt strong and energised Back felt a little 'off' so reps on squat and block pulls. 250 x 6 is a proper PB did 255 x 6 while back but these where s**tty high reps 300 x 3 was after all that squatting and on an IPF stiff bar. very pleased with that, definitely moving towards 700 pound land deadlifting now. | ||
| matthewvc | | ... | 11-12-2015 @ 22:26 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench long pauses bar x loads, 40 x 10, 60 x 8, 80 x 4, 100 x 3, 110 x 3, 115 x 3, 125 x 3,3 135 x 3, 142.5 x 3 Slingshot close grip 155 x 3, 167.5 x 3 Tired tonight so a mediocre session 142.5 reasonable but slingshot felt too slow today | ||
| Fazc | | ... | 11-12-2015 @ 22:38 |
 Sports an extremely muscular arse. Member 38, 6253 posts | One of those days for you too eh. | ||
| matthewvc | | ... | 12-12-2015 @ 10:28 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Fazc said:One of those days for you too eh. Yeah busy week, long commutes last two day. Insufficient rest is the biggest killer of training ever. | ||
| matthewvc | | ... | 13-12-2015 @ 16:18 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squats paused Bar x loads 70 x 2,2 110 x 2,1 140 x 2, 160 x 2, 180 x 2, loose 2m wraps 190 x 2, 200 x 2, tighter 210 x 2, add belt 220 x 2 pulldowns 1x6 3x5 all easy weights Easy session today, saving myself for a '6 plates for 6 reps' squat and 300kg pull from floor at ralls. all heavy sets had a nice long 3 count on each pause and sat deep. | ||
| matthewvc | | ... | 15-12-2015 @ 09:51 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench ralls bar x loads 70 x 10 100 x 4 120 x 3 140 x 2 155 x 1 165 x 1 172.5 x 3 160 x 5 CGBP 130 x 8 135 x 8 triceps pushdowns 4 x 8 hard today that, wanted to go 177.5 x 3 for a small gym PB, but could tell from the 165 i wasn't on top form today. shoulder + previously torn pec aching, tired and montezuma's revenge from a chicken phaal left me a bit dehydrated. also, think i've reached a state of mild overreaching bench wise now and need a couple of weeks at about 80% intensity. | ||
| matthewvc | | ... | 16-12-2015 @ 22:16 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squats 80 x 8 110 x 3, 140 x 2, 170 x 2, 2m wraps loose 200 x 2, add belt 230 x 1, tighten 260 x 6 2.5m tight Deadlifts 70 x 5 120 x 3 170 x 2 210 x 1 240 x 1 270 x 1 300 x F Squat reps was tough really at limit but a good PB. Deadlift actually pleased despite fail. Built up a fair bit of fatigue going so heavy last 2 weeks and after those squats too. Stiff bar and managed to get it a moving just couldn't get past mid shin weak point but it was close. Competition after a taper on deadlift bar think 300+ easily there. | ||
| matthewvc | | ... | 17-12-2015 @ 12:04 |
‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | deloading/light now over christmas holidays, hip is sore, shoulder sore and definitely struggling with sleep so CNS is probably a bit fried. may go to ralls once next week but i'm not going to do anything heavy at all... next year i'm going to train more sensibly. got some great 'beginner' gains moving from general training to proper focused powerlifting (especially since training as part of a team at ralls). with that in mind benching: it's been pointed out by 2 most experienced lifters there (andy bolton+dave carter) that i need to work on my benching setup to squeeze another 10-15kg without getting any 'stronger' so that will be a training modality now. watching likes of emma and macca do their setup makes me realize how far i've got to go technically there. squatting needs more sets of 3, building up from about 75% 1RM - new comp wraps as well, the titaniums are spent and the lilliebridges have lost some oomph. lilliebridges will become the new 'training' wrap deadlifting again more doubles and triples around 75-85%.. no heavy grinders - avoid temptation to get involved in block pull battles however fun they are. | ||
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