GPC lifting log

Ralls PL crew night out

curls 1x4@pint stella
1x2@cocktails
1x1@hendricks gin double

really enjoyed that - training is so focused nice to spend some time socialising.

on hols so local gym

Bench

Bar x 30,
40 x 8,
60 x 5,
80 x 4,
100 x 3,
120 x 3,
140 x 3,
150 x 3, - long pauses
155 x 3 - long pauses

Shoulder
Press machine
3 x 5 80,85,90 kg

Triceps
Few sets push down

Feel better having rested, eaten and hydrated properly. taking it easy over Christmas just ~80% 1RM on lifts. Hopefully maintain strength and heal a few niggles.

Squat paused walked out
Bar x loads
70 x 5
110 x 3
140 x 2
170 x 2
200 x 2
210 x 2
220 x 2

Deadlifts rack about 2" off floor
All reps Dohg no chalk
70 x 5
110 x 2
140 x 2
170 x 2
180 x 2
182.5 x 2
185 x 2

Pulldowns
5 x 80
5 x 90
5 x 100

SI joint sore today glad it's an easy couple of weeks

Bench paused
Bar x 30
70 x 8
100 x 3
110 x 3,3
115 x 3,3
125 x 3
140 x 1

close grip slingshot paused

150 x 3
160 x 3
170 x 3

Dumbbell Front raise
15 x 10,10
20 x 8

External Rotators
Dumbbells 5kg x 10,10
Empty bar 20kg x 8

All easy tonight

Squats no belt paused
60x3,1
90x2,
120x2,
150x2
170x2,
182.5x2 - 5 second counts

rows off floor
60x3,
110x3
140x3

Pull downs
2x8

Another light easy session

Bench paused
20xloads,
40x10,
60x5,
80x3,
100x3,
120x3,
140x3,
160x3

Slingshot same grip
170x3,
180x3

Shoulder press
90x5,
95x5

Another easy one - now for some
increase volume starting next week back at ralls

squats

bar x few
70 x 3
110 x 3 - knees sore, old wraps on very loose
150 x 3
180 x 2
210 x 2 - add belt
240 x 2 - tighter wraps

deadlifts of lowest pin (bar about 10")
bar x few
70 x 3
110 x 2
150 x 2
190 x 1 - dohg no chalk pb
220 x 1 - straps. felt slow, but it's a horrible weak start position for me.
150 x 2,2,2 - dohg. bit more speed.

pulldowns
3 x 5

another boring session. nothing hard at all
can't get motivated to do any more over christmas
as its so disruptive to training and nutrition.

ralls
Bench paused
Bar x loads
70 x 10
100 x 3
120 x 3
140 x 5
140 x 5
140 x 5

3 board ~4.5 inches
150 x 5
155 x 5
155 x 5
155 x 5

Triceps pushdown
60 x 10
60 x 10
60 x 10

Hammer curls
25 x 10
25 x 10

adding more volume now

140kg felt reasonably easy just take a session to get used to mulitple sets of 5 again.

3-boards started bad but improved dramatically as I progressed - been a long while since I've done them.

Squat ralls
Bar x plenty
80 x 3
100 x 3
130 x 3 old 2m wraps on loose
170 x 2
200 x 1 add belt
230 x 5 wrap tighter
230 x 5
200 x 5 paused - hip annoying me now

Deadlifts
70 x 3
120 x 1
170 x 1
200 x 1
220 x 3 hook (hip pain increasing)
220 x 5 straps (stop at 5 lot of hip pain)
220 x 1 abort from pain

Pulldowns
2 sets

Ok session bit rusty with first semi heavy squats in 3 weeks and will look to increase volume by a set each week. SI joint is not right atm and by deadlifts was far more than just a niggle so aborted before any more damage.

Took 400mg ibuprofen and its calmed down a bit.

Friday

Bench
Bar x 30,
40 x 10,
60 x 8
80 x 4
100 x 3
110 x 3,3
120 x 3,3
130 x 3,3

pin floor press
70x5,
110x5,
120x5,
130x5,
140x5 - tough last rep got start position wrong

triceps push down rope grip
3 sets 10

grip stuff

pin floor press really hard
movement to do

Sunday


Pause squat
bar x loads
70 x 5,
110 x 3,
140 x 2,
170 x 3, loose 2m wraps
190 x 3,
205 x 3,
212.5 x 3 belt added

pull downs
70x8,
80x8,
90x8,
100x8

slowly increase volume will do 5 triples over 170 next week SI joint felt ok

Bench all reps paused
Bar x 30
70x10
100x5
130x3
150x5 bit rubbish
150x5 far better

3 Board
160x5
165x5

triples
trying to work on my limited leg drive
125x3
130x3,3,3

Triceps few sets
Curls few sets

Ralls gym

SI joint not 100% so a just case of doing what I can until it becomes too painful.

Squats
70 x 8,
110 x 3,
150 x 3,
190 x 2,
220 x 1,
245 x 5, high on first 2 babying hip depth improved as went on. Comfy weights good for plenty more here.

Paused
210 x 3,much better depth
220 x 3 much better depth

Deadlifts - dohg
120 x 5,
170 x 3,
200 x 2 held first rep for 5 count. lost grip at top of second seemed to aggravate SI badly.

3" Blocks now
220 x 3
230 x 3 painful after stopping so no more tonight weight was piss easy.

SI joint still irritating me. Slight improvement on the amount of pain over last week but still not good at all.
20 weeks or so to euros so plenty time yet.

Bench
Bar,40,70 for loads
100x3, alternate close and wider grips now
110x3,3,
120x3,3,
130x3,3,
140x3

Pin press from floor
70x5,
110x5,
120x5,
130x5

Triceps push downs
2x10

Felt strong tonight
pin presses all easy weight no need to go any heavier
just getting my triceps worked hard

Box squat walked out
Bar x loads
60 x 5,
100 x 2,
140 x 2,
170 x 2, 2m wraps loose
200 x 2,
230 x 2, add belt
245 x 2, tighten wraps
260 x 2,
275 x 1, 2.5m wraps
220 x 3, 2m loose

seated rows
40 x 10,
70 x 10,
100 x 10
100 x 10

Pull downs neutral grip
70 x 5,
70 x 5

Can't make ralls on Wednesday so went a bit heavier today. Good to walk out over 600lbs again. 260, 275 felt good for another rep on each. 700lb comp squat can't be far off now!

Ralls
Bench paused
70 x 10,
100 x 5,
125 x 3,
145 x 3, not good
160 x 4, far too hard last rep pretty slow
155 x 5, bit better
130 x 10 tng very tired effort

3-board
170 x 4 - failed 5th

triceps pushdowns
4 sets

crap today. almost compete lack of sleep last night left me feeling very flat and lightheaded with tiredness. On a good day should be good for 6+ paused reps with 160. Today just a case of scraping through.