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» 900kg and 1000kg Raw totals in Britain (Go to post)07-10-2018 @ 22:28 
Couldn’t happen to a nicer guy in the sport.
Well done sam
» 900kg and 1000kg Raw totals in Britain (Go to post)07-10-2018 @ 22:28 
Couldn’t happen to a nicer guy in the sport.
Well done sam
» GPC lifting log (Go to post)05-10-2018 @ 18:28 
Too much turmoil going on atm in life. It’s built very rapidly from Thailand and is female - a real nice genuine one in her 30s, not a ladyboy, or a 21 year old Pattaya gold-digger looking for a sugar daddy lol. Won’t be logging or prob competing in Brits now, whilst I get my head together and spend some time in Bangkok.
» Best/Most Credible Drug Free Powerlifting organisation? (Go to post)04-10-2018 @ 19:01 
most credible (in terms of talent depth ) tested fed by far is the GBPF.
ABPU is also good as it allows a platform to compete
with everyone regardless of drug use as a drug free lifter.
» GPC lifting log (Go to post)03-10-2018 @ 21:51 
had about 8 hours sleep over last 3 days and pec cramped up deadlifting on monday.
didn't feel 100% so bailed on 220 attempt

legs out straight paused bench

40 x 10
70 x 3
100 x 3
120 x 1
140 x 1
160 x 1
180 x 1
195 x 1 - easy but enough on pec

triceps
4 sets

glad to do something and happy strength holding.
» GPC lifting log (Go to post)01-10-2018 @ 22:34 
Deadlift with okie bar

last heavy session. work up to opener

bar x loads
70 x 3
70 x 1
105 x 1
135 x 1
170 x 1
205 x 1
240 x 1
270 x 1
300 x 1

lat pulldowns
3 sets 10

seated row
2 sets 6

lat pullover
2 sets 15

300kg felt easy. will be happy to open on this.

Video
https://instagram.com/p/BoZ4lmoBq_D/
» GPC lifting log (Go to post)29-09-2018 @ 23:15 
Light session

Rotators
2 sets 15

Speed bench
Bar x loads
40 x 5
60 x 3
80 x 2
80 x 2
100 x 2
120 x 2
120 x 2
140 x 2

shoulder press machine
1 x 15
2 x 10
1 x 6

Shoulder girdle feeling beaten up
today, so an easy 25 minute session.
If feeling good Wednesday, will work up to a single in the 215-220kg region
» GPC lifting log (Go to post)27-09-2018 @ 20:11 
Squat monolift

Bar x loads - sleeves only
40 x 5
80 x 3
110 x 3
140 x 2
170 x 2
200 x 2 - all reps paused to here
230 x 2 - loose Cerberus
250 x 3 - beltless PB triple

Pause squats Sleeves only
130 x 5
160 x 5
190 x 5 - nominal PB

grip work
Shrugs upto 260kg

forgot to add belt for 250kg so an unexpected PB.
» GPC lifting log (Go to post)26-09-2018 @ 23:07 
Bim said:Very nice benching!


Thanks. bench press loves a fatty and there’s 10kg more of me than this stage last year Grin
» GPC lifting log (Go to post)26-09-2018 @ 22:46 
Bench press

bar x loads
40 x 8
60 x 5
80 x 3
100 x 2
120 x 1
140 x 1
160 x 1
180 x 1 - slow
192.5 x 1 - fast, much better
205 x 2 - lifetime PB

JM press
120 x 5
145 x 5

Rear delts
3 sets 15

triceps pushdown
1 set 20
3 sets 15

external rotators
2 sets 20

wasn’t sure today. a bit tired and 180 felt heavy but 192.5 was better. With this confidence boost, I picked 205kg and doubled it quite easily, bar the usual avoiding rack hooks lockout fun (why the f**k do they make them so long?). No psyching up and self handout onto a crap utility bench in a powerrack...
with a handout on a proper comp bench add 10kg to this.
» GPC lifting log (Go to post)24-09-2018 @ 19:45 
Back felt fatigued today

Deadlift

Bar x loads
70 x 3
70 x 3
100 x 2
120 x 2
150 x 1
175 x 1
205 x 1
225 x 1
180 x 2
180 x 2

seated cable row
3 sets 8

reverse hyper
3 sets 10

could feel the effects of last few sessions. Everything slow and heavy feeling.
will work up to opener weights ~300kg next week.
» GPC lifting log (Go to post)23-09-2018 @ 19:35 
Bench press dynamic effort

Bar x loads
40 x 8
60 x 3
80 x 2

100 x 2
120 x 2
120 x 2
140 x 2
140 x 2
155 x 2 - best set
165 x 2 - little bit sloppy

singles - zero stress, short rests, under 90% max

182.5 - hit upright
185 - better
190 - better

triceps rope
1 set 20
2 sets 15

Nice easy session. 205kg x 2 on Wednesday if I’m feeling good.
» GPC lifting log (Go to post)21-09-2018 @ 22:46 
shoulders

lever shoulder press
20 x 12
40 x 8
70 x 5
100 x 3
120 x 3
140 x 3
160 x 5
180 x 5

side delts
4 sets 8 with 22.5kg DBs

front delts
3 sets 12 with 12.5kg DBs

rear delt machine
4 sets 10
» CREATINA!!!! (Go to post)21-09-2018 @ 15:59 
drex terms are
anadrola - moonface inducer
trenbolona - bodybuilding’s favourite cattle supplement
insulina - the one he could tell you’re taking from your eyes or something lol
» GPC lifting log (Go to post)20-09-2018 @ 23:33 
Drove over to Leeds but got stuck in horrendous traffic and after 2 hours realising there was little point turned round

A near 4 hour round trip to local gym

box squat to low box walked out
very high bar due to my shoulders simply
not being able to get narrow enough in power-rack and is impossible to go wide to collars ‘stands-in’ style


bar x loads
60 x 3
60 x 1
80 x 1
80 x 2
100 x 2
120 x 2
140 x 2
160 x 2
180 x 1
200 x 1
220 x 1
240 x 1 - add belt, low sleeves PB
260 x 2 - Cerberus ultras on loose wrap PB
180 x 2 - Lilliebridge loose no belt
180 x 2

quad extensions
4 sets 12

hamstring curls
2 sets 12

standing abs
3 sets 12

pull throughs
2 sets 12

s**t session. Tired, hungry and tight from sitting in traffic for hours. Managed to slice my finger open on the rack with 60kg and pissed blood rest of session.
Hate squatting in commercial gyms - almost failed 240 due to bar whip and 260 first rep rolled right up my neck.. cannot get a good tight low bar position like I can with a squat bar in a monolift. Not that you’d want to go lowbar with the whip on these s**te bars. Still 260kg x 2 is a PB albeit an ugly one.

With all the moaning excuses factored in I’d say 500kg x 2 on the day Grin

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