GPC lifting log
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LeedsMiniPower21/12/16 @ 11:33
matthewvc21/12/16 @ 11:55
matthewvc21/12/16 @ 12:15
matthewvc21/12/16 @ 21:04
decided to take it easy on squats as I was after one thing - 250kg DL with double overhand grip
Squats - all reps paused
Walked out no belt
Bar x loads
80 x 3
120 x 2
140 x 2
160 x 2
180 x 2
200 x 2
Chains (stayed in mono for these)
170 x 2 + 52
190 x 2 + 52
Deadlifts DOHG no belt
75 x 3
125 x 2
175 x 1
210 x 1
230 x 1
250 x 1 - PB and a big milestone to double overhand
200 x 3
210 x 5 - 5rm PB
Lat pulldowns
Pin 10 x 12
Pin 12 x 8
Pin 14 x 8
Leg extensions
Pin 5 x 15
Pin 6 x 12
Pin 7 x 12
Preacher curl machine
3 sets x 10
1 triple drop set
Low tonnage tonight as I'm feeling a bit beaten up from lot of volume, intensity last 2/3 weeks all whilst cutting. Happy with that 250kg - never felt like it was rolling out either, better than 245kg last week
Squats - all reps paused
Walked out no belt
Bar x loads
80 x 3
120 x 2
140 x 2
160 x 2
180 x 2
200 x 2
Chains (stayed in mono for these)
170 x 2 + 52
190 x 2 + 52
Deadlifts DOHG no belt
75 x 3
125 x 2
175 x 1
210 x 1
230 x 1
250 x 1 - PB and a big milestone to double overhand
200 x 3
210 x 5 - 5rm PB
Lat pulldowns
Pin 10 x 12
Pin 12 x 8
Pin 14 x 8
Leg extensions
Pin 5 x 15
Pin 6 x 12
Pin 7 x 12
Preacher curl machine
3 sets x 10
1 triple drop set
Low tonnage tonight as I'm feeling a bit beaten up from lot of volume, intensity last 2/3 weeks all whilst cutting. Happy with that 250kg - never felt like it was rolling out either, better than 245kg last week
Oxman21/12/16 @ 21:51
matthewvc21/12/16 @ 22:16
Oxman said:That is an epic DOH dead mate, so impressive
Thanks and I'm surprising myself how much it's improved
kennybaby21/12/16 @ 22:43
Post Edited: 21.12.2016 @ 22:47 PM by kennybaby
matthewvc said:
I'm convinced the more often you can train and recover from (and not get injured from) the better you get... a very Soviet/Bulgarian mindset.
I'm convinced the more often you can train and recover from (and not get injured from) the better you get... a very Soviet/Bulgarian mindset.
Interesting thoughts on benching through a shoulder issue, I've been doing once a week to ease it off might go twice again for a while and see what happens ... bench is wank can't get much worse, so worth trying another session a week ..
Never really done DOHG what extra benefits do they offer .. just grip ?
matthewvc21/12/16 @ 23:11
kennybaby said:
Interesting thoughts on benching through a shoulder issue, I've been doing once a week to ease it off might go twice again for a while and see what happens ... bench is wank can't get much worse, so worth trying another session a week ..
Never really done DOHG what extra benefits do they offer .. just grip ?
Interesting thoughts on benching through a shoulder issue, I've been doing once a week to ease it off might go twice again for a while and see what happens ... bench is wank can't get much worse, so worth trying another session a week ..
Never really done DOHG what extra benefits do they offer .. just grip ?
i would train 10 sessions a week if I could recover. Tried a 3rd on Saturday but found it impacted a little to much what with cutting - just a case of finding what you can progress with given your current work capacity
Dohg is to purely strengthen grip. If grip is weak rest of muscles involved in deadlift tend to shutdown. Also doing pinch and axle holds on Friday.
kennybaby21/12/16 @ 23:18
Post Edited: 21.12.2016 @ 23:20 PM by kennybaby
matthewvc said:
lol thanks. do miss the GTR insanity on the acceleration - cold wet weather and BMWs do not mix. my mate span his M4 at 80 on motorway last winter in 'sport plus' mode (so traction control still engaged)... luckily got away with just superficial damage.
lol thanks. do miss the GTR insanity on the acceleration - cold wet weather and BMWs do not mix. my mate span his M4 at 80 on motorway last winter in 'sport plus' mode (so traction control still engaged)... luckily got away with just superficial damage.
I fffg hated my BMW in the snow ... especially as my parking is round the back of my house and it's tight as a gnats chuff to get round, mrs caved in the door and whole rear wheel panel one winter getting round when she couldn't get traction, no more for me until I get a house with easy parking.
will try 2 bench sessions a weeks from new year and see if it is better or worse .. don't expect miracles on Bench but something close to 130kg would be more respectable
matthewvc21/12/16 @ 23:49
kennybaby said:
I fffg hated my BMW in the snow ... especially as my parking is round the back of my house and it's tight as a gnats chuff to get round, mrs caved in the door and whole rear wheel panel one winter getting round when she couldn't get traction, no more for me until I get a house with easy parking.
will try 2 bench sessions a weeks from new year and see if it is better or worse .. don't expect miracles on Bench but something close to 130kg would be more respectable
I fffg hated my BMW in the snow ... especially as my parking is round the back of my house and it's tight as a gnats chuff to get round, mrs caved in the door and whole rear wheel panel one winter getting round when she couldn't get traction, no more for me until I get a house with easy parking.
will try 2 bench sessions a weeks from new year and see if it is better or worse .. don't expect miracles on Bench but something close to 130kg would be more respectable
different car when its dry - so easy to spin in wet and cold.
If you add a second. be careful of ramping up recovery demands too soon.
matthewvc22/12/16 @ 12:37
had to go gym first thing 8.50am
sore pecs, delts and tris today... take it easy for a couple of sessions now
got to watch out for injuries
bench
bar x loads
60 x 5
80 x 3
100 x 3
120 x 3
120 x 3
130 x 3
130 x 3
140 x 3
150 x 3 - speed great, feel deep muscle soreness though
slingshot close grip
160 x 3
170 x 3 - good speed
seated db press
25 x 12
35 x 10 - easy
triceps pushdowns
70 x 8
80 x 8
90 x 8
100 x 8
15 mins cardio - up and down 15m marked strip.
20kg sandbag carries - 8 x 15m
30kg sandbag carries - 8 x 15m
prowler 10 x 15m trips with up to 60kg added
pinch grip plate carries - 10kg each hand few trips
much more intensity than walking, breathing hard at end, most enjoyable.
definitely feeling beaten up now, time to back off for a week.
i've learnt over the years there's a superficial 'doms' soreness that improves with warmups
and a deeper tightness + achy joints feeling that lingers and is a warning to back off. today i felt the latter.
sore pecs, delts and tris today... take it easy for a couple of sessions now
got to watch out for injuries
bench
bar x loads
60 x 5
80 x 3
100 x 3
120 x 3
120 x 3
130 x 3
130 x 3
140 x 3
150 x 3 - speed great, feel deep muscle soreness though
slingshot close grip
160 x 3
170 x 3 - good speed
seated db press
25 x 12
35 x 10 - easy
triceps pushdowns
70 x 8
80 x 8
90 x 8
100 x 8
15 mins cardio - up and down 15m marked strip.
20kg sandbag carries - 8 x 15m
30kg sandbag carries - 8 x 15m
prowler 10 x 15m trips with up to 60kg added
pinch grip plate carries - 10kg each hand few trips
much more intensity than walking, breathing hard at end, most enjoyable.
definitely feeling beaten up now, time to back off for a week.
i've learnt over the years there's a superficial 'doms' soreness that improves with warmups
and a deeper tightness + achy joints feeling that lingers and is a warning to back off. today i felt the latter.
matthewvc23/12/16 @ 13:31
crossfit gym where my physio works - got a good deal over christmas for £10 2 weeks.
not got any proper power cages just squat stands so need to be careful.
box squat - off a bench about 13" high so genuine parallel start, no belt or wraps
bar x loads
60 x 5
100 x 3
130 x 2
150 x 2
170 x 2
190 x 2
210 x 2 - wraps on light
230 x 2 - comfy
200 x 3 - nice and fast
rows off floor - no chalk here
60 x 5
100 x 3
120 x 3
130 x 3
140 x 3
pulldowns
3 sets of 10 with stack
side delts
3 sets 8
superset with
biceps
3 sets 10
feeling a little less beaten up today
prowler - 15 minutes of HIIT. started at no weight on a 30m track ended up with 75kg.
explosive sprints each time absolutely f**ked at end of this.
not got any proper power cages just squat stands so need to be careful.
box squat - off a bench about 13" high so genuine parallel start, no belt or wraps
bar x loads
60 x 5
100 x 3
130 x 2
150 x 2
170 x 2
190 x 2
210 x 2 - wraps on light
230 x 2 - comfy
200 x 3 - nice and fast
rows off floor - no chalk here
60 x 5
100 x 3
120 x 3
130 x 3
140 x 3
pulldowns
3 sets of 10 with stack
side delts
3 sets 8
superset with
biceps
3 sets 10
feeling a little less beaten up today
prowler - 15 minutes of HIIT. started at no weight on a 30m track ended up with 75kg.
explosive sprints each time absolutely f**ked at end of this.
matthewvc23/12/16 @ 13:36
my 'don't touch the car' has lasted all of 12 days. remap at DMS automotive who reckon without any other mods can extract 730bhp out of it. i'm thinking with far less transmission losses from being RWD only that may be quite close to 60-100 acceleration of my 760hp R35. it'll never get near the standing start or even sub-60 levels of that beast, but once moving should be much closer in that manic, relentless piling on of speed feeling
matthewvc24/12/16 @ 11:02
Post Edited: 24.12.2016 @ 11:11 AM by matthewvc
decided to do sat again as i won't be training on monday due to this 'f**king christmas bulls**t'.feeling less sore today but soreness has been replaced by my 3 year old nephew's cold
rubbed some ibuprofen gel into pec/delt tie-in, had some lemsip, super strong black coffee
and 30mg of dihydrocodeine just to make sure though. nicely doped up for gym haha.
bench at my physio's
all reps done with long 2s pauses focusing on leg drive improvements
bar x loads
40 x 8
70 x 5
90 x 3
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
160 x 3
cgbp
70 x 5
100 x 5
120 x 5
140 x 5
side delts
3 sets 12
supersetted with
triceps pushdowns
3 sets 10
plate loaded shoulder press machine
2 sets 8 with 15kg each side - forces me into an odd path, a path that likely leads to impingement... won't use again
cardio - 6 minutes on a bike getting heart rate up not HIIT - stopped felt s**te, colds don't hurt strength much but cardio is a chore.
160 triple felt good, fast off chest.
matthewvc25/12/16 @ 15:56
Cardio
15 mins first thing in morning
15 mins steady state post xmas dinner
will do a another 30 tonight.
Very well on macros today on this most difficult of days for nutrition.
Turkey, stuffing, terrine,veg and a bit of mash as well as 2 protein shakes.
Will have a few Bombay sapphire too
15 mins first thing in morning
15 mins steady state post xmas dinner
will do a another 30 tonight.
Very well on macros today on this most difficult of days for nutrition.
Turkey, stuffing, terrine,veg and a bit of mash as well as 2 protein shakes.
Will have a few Bombay sapphire too
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