GPC lifting log
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| matthewvc |  | ... | 20-04-2018 @ 19:48 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Dynamic Bench Bar x loads 60 x 5 100 x 3 120 x 3 120 x 3 120 x 3 130 x 3 130 x 3 130 x 3 slingshot 140 x 3 160 x 3 170 x 5 or 6 wasn't counting Viking press 50 x 3 70 x 3 90 x 3 100 x 3 110 x 6 Seated rows 3 sets 10 Side delts 2 sets 10 Too tired and hot. Also pec tendon felt tense from start so did bare minimum | ||
| matthewvc | | ... | 21-04-2018 @ 16:13 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | ridiculously hot and humid in gym. Squat walked out. used the whippy bent bar to save shoulders Bar x loads 60 x 3 - knee aching sleeves on 60 x 1 100 x 2 140 x 2 170 x 1 - belt 200 x 1 - loose wraps 220 x 5 - last rep paused, knee aching annoyingly paused 180 x 5 185 x 6 200 x 5 - less knee pain by now seated abs machine 1 set 15 3 sets 12 underhand rows 4 sets 10 heavy Pull through 3 sets 10 easy weight Plenty more there but hard work in this heat. Aim is to add volume and intensity for next 2 weeks then back off. | ||
| matthewvc | | ... | 23-04-2018 @ 22:40 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | back to ralls Bench with 28kg chains added Half unload at bottom so ~14kg Bar x loads 45 x 5 65 x 3 85 x 2 105 x 2 125 x 1 145 x 1 knee wrap slingshot 165 x 1 185 x 1 100 x 24 Shoulder press Few sets with high reps Chin-ups 20 reps bw Rear delts into side delts 2 sets 20 reps biceps 4 sets First time since comp with over 200kg (208kg in fact) in hands. Good for a few kg more but been a while going so heavy | ||
| matthewvc | | ... | 25-04-2018 @ 23:26 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Deadlift on IPF stiff bar. Mixed Grip bar x loads 70 x 5 100 x 3 140 x 1 170 x 1 200 x 1 230 x 1 250 x 5 150 x 1 170 x 1 190 x 1 RDL 4 sets 8 lats various grips 5 sets 10 lever row 2 set 10 back extensions 2 sets 15 250 moving easy | ||
| matthewvc | | ... | 27-04-2018 @ 22:49 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Ralls squat night Camber bar + 30kg chains focus on a few speed doubles not weight Chains maybe 10kg at bottom Bar (25kg) x loads 50 x 5 70 x 5 90 x 3 110 x 2 130 x 2 140 x 2 160 x 2 180 x 2 200 x 2 212.5 x 2 Leg press 3 sets 10 heavy Loads of speed on all sets - Don't think 300kg is far off on a squat bar out of a mono. | ||
| matthewvc | | ... | 02-05-2018 @ 18:41 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Had a niggling shoulder so no bench for over a week Bench medium grip Bar x loads 40 x 8 60 x 5 80 x 5 100 x 3 120 x 3 Add 2 inch board 140 x 3 155 x 3 165 x 3 150 x 5 Dumbbell bench 25kg x 15 90lb x 12 120lb x 10 triceps 3 sets 10 nice short easy session to return. Shoulder feeling ok. 165kg felt heavy in bands but moved easy enough. | ||
| matthewvc | | ... | 05-05-2018 @ 16:00 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Sickness and various other issues has meant I've trained little in last 2 weeks Squat whippy bar walked out Bar x loads 60 x 5 60 x 3 100 x 1 - sleeves 140 x 1 170 x 1 200 x 1 - wraps loose 225 x 5 - tighter wraps + belt Pause 180 x 2 - abort knee pain bench Bar x loads 40 x 10 60 x 3 80 x 3 100 x 3 110 x 3 120 x 3 130 x 3 140 x 3 shoulder press 2 sets 8 lever row 2 sets 10 very demotivated and still feeling s**t Squat felt heavy understandable as I've lost 2kg weight | ||
| matthewvc | | ... | 14-05-2018 @ 22:38 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Time off due to knee injury and sickness back at ralls Safety bar box squat - no belt, wraps or sleeves 70 x 5 100 x 5 120 x 10 130 x 10 140 x 10 - all easy, knee fine deadlift IPF stiff bar off 2" blocks mixed grip 70 x 5 100 x 3 120 x 2 150 x 1 180 x 1 210 x 1 - belt on 240 x 1 260 x 5 - pretty tough but never in doubt lost 3kg weight and been very sporadic with training, so pretty happy to pull a good '6 plater' for 5 reps from such a tough height. with another 15-20lbs on me and at 100% I'll be looking to be around 300kg for 5 on this exercise. | ||
| matthewvc | | ... | 16-05-2018 @ 21:35 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench against purple band doubled felt around 40kg top 15kg bottom Bar x loads 50 x 5 70 x 5 90 x 3 105 x 3 115 x 3 125 x 3 135 x 3 140 x 3 Add slingshot 145 x 3 160 x 3 slingshot off 100 x 15 all felt as heavy as expected with so little bench training. | ||
| matthewvc | | ... | 19-05-2018 @ 16:08 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | The return to intense training continues Squat in monolift proper bar bar x loads 60 x 3 90 x 3 120 x 3 155 x 3 180 x 3 207.5 x 1 - Just to increase my board number 220 x 2 - terrible but in depth wise 210 x 3 - paused last much better 180 x 2 axle deadlifts 3 sets 5 Few sets of back weak as piss but knee felt ok my year total now stands at 720kg | ||
| matthewvc | | ... | 19-05-2018 @ 16:12 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench light Bar x loads 25 x 10 40 x 8 60 x 3 80 x 3 100 x 3 120 x 3 130 x 3 140 x 3 standing oh press done from deadstop rack set at collar height. bar x 10 40 x 3 50 x 3 60 x 3 70 x 3 80 x 3 85 x 3 90 x 3 95 x 3 70 x 10 Lever rows 3 x 8 Pulldowns 3 sets Triceps 4 sets better day. weights feeling easier | ||
| matthewvc | | ... | 21-05-2018 @ 21:02 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Deadlift stiff bar from low pins (really same as floor - plates hit floor when more than 100kg on) bar x loads 60 x 5 60 x 1 100 x 3 140 x 2 170 x 1 190 x 1 210 x 1 230 x 1 250 x 1 270 x 1 snatch grip 200 x 3 210 x 3 Pause squat, no belt or wraps and bare-footed 60 x 3 80 x 3 100 x 2 120 x 1 140 x 2 160 x 2 180 x 2 190 x 2 200 x 2 Rows 60 x 5 100 x 5 120 x 5 140 x 5 160 x 5 pulldowns 3 sets 8 270 felt no more than 85% max. Feel much stronger than I was when I did 300kg in march at gpc southerns. | ||
| matthewvc | | ... | 23-05-2018 @ 22:30 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench normal comp grip bar x loads 50 x 10 70 x 3 90 x 3 110 x 3 125 x 3 140 x 3 155 x 3 170 x 3 - long pauses and heaviest full bench for nearly 2 months bench daddy slingshot 185 x 3 195 x 3 raw again 100 x 25 Triceps Few sets pulldown 3 sets 8 prob 4 reps at a push with 170, so still some way to go, but more importantly, everything feels ok shoulder wise. | ||
| matthewvc | | ... | 24-05-2018 @ 22:59 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squat in monolift staying in decided to go flat heels (aka no shoes) don't have mobility issues in ankle that warrant the weightlifting shoe Bar x loads 50 x 5 90 x 5 130 x 4 150 x 3 170 x 2 - paused 190 x 1 - paused 210 x 1 - paused raw + no belt 230 x 2 - add loose wraps + belt 240 x 2 pause squats 160 x 3 180 x 3 Thumbless Axle deads 3 x 110kg 3 x 130kg 3 x 140kg none locked out as grip failing 240kg better than 220kg last week and although hernia surgery still needed but the pain is minimal atm this likely means it's gotten worse and the nerves in peritoneum aren't being pinched as much by the widening gap. | ||
| matthewvc | | ... | 26-05-2018 @ 16:11 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench Bar x loads 40 x 10 60 x 8 80 x 4 100 x 3 110 x 3 120 x 3 130 x 3 140 x 3 150 x 3 standing ohp bar x loads 40 x 5 60 x 5 80 x 3 100 x 2 - abort shoulders too tight squat machine 5 sets of 5 to 200kg plates Steep incline press 60 x 4 80 x 4 100 x 4 triceps 4 sets 10 shoulders felt sore and tight today - will do speed bench and steep incline for more volume next week | ||
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