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» Mo Farah's coach (Go to post)04-06-2015 @ 11:58 
Boar said:
in the 70's .... nutrition and training wasn't what they are today , not even close, putting that much muscle in 2 years ...IMO its ridiculous to think he did it naturally.

true that nutrition training wasn't as advanced but I don't see going from slim to a 'muscular' BW well within parameters of what can be achieved at a lowish BF (based on pre steroid era bodybuilder stats) as *that* unachievable without drugs. this is an elite young athlete not a mediocre aging PL like me and I put 2 stone on in far less time on nowt more anabolic than USN MRP, beer and pizza (ok fair bit was BF LOL)
» Mo Farah's coach (Go to post)04-06-2015 @ 11:42 
Post Edited: 04.06.2015 @ 11:42 AM by matthewvc
I do find the premise that because alan wells gained 2.5 stone in 2 years from (11.7 to 14) that he must be on drugs ridiculous.
the start weight is stick thin, the end weight is less than 95% of people on here.
» Slingshot/Compression Cuff Reviews (Go to post)04-06-2015 @ 11:02 
OwenL said:How is the sizing on the slingshot please?

im 80ish kg at the minute but when im at the weight i wanna be at it'll be around between a large and XL!

I'd get an XL. I've got an 2XL full boar which is advised range 90-113kg - it's pretty tight round my upper arms at bw ~107kg
and I am no big armed bencher at all.
» Slingshot/Compression Cuff Reviews (Go to post)03-06-2015 @ 10:42 
OwenL said:Any one use these products off Mark Bells website?

Are the compression cuffs as good as people make out, and is the slingshot a good way of increasing bench overload for the raw lifter?

I have a bit of elbow tendinosis from low bar squatting which i am addressing the cause of but if these could help alleviate it short term then i may purchase one of the cuffs. But i dont want the cuff to aid my lifting like a tight elbow sleeve. And if i did order one then i may get a slingshot too if its worthwhile to prevent me from making a possible 2 separate orders and paying for postage twice in the future lol.

Also, the hip circles, are they just fancy resistance bands?


got a full boar slingshot. first 2-3 goes I felt no stronger with it than normal. but with a little practice and it probably unstiffening a little I've found it adds about 10% to my equivalent raw lift. has it helped? not sure, but I am stronger than I was 3 months ago and feel better at locking out which was always my weak point even as an unequipped lifter, usage pattern has been higher reps rather than single max efforts with it.
» GPC lifting log (Go to post)03-06-2015 @ 10:30 
genesis 2/6

bench press paused comp grip

bar x loads
60 x loads, 80 x 2 x 2, 100 x 2, 120 x 2, 140 x 2, 160 x 2, 180 x 3

slingshot shoulder width grip 'speed' reps all easy
140 x 3, 160 x 3, 170 x 3 - stopped here as just felt a little twinge in elbow

triceps pushdowns
few light sets

shoulder press
1 light set of 25 reps or so

last heavy session - wanted a 'training max' today (e.g. a hard effort without psychological stress).
heavy triple was good got very tight and was good for another rep i think had my calf not cramped.
3-4kg weight gain over last time has helped enormously on bench and I am feeling pretty confident
200kg is there on the day with psyching up, spotters and handoff.
» GPC lifting log (Go to post)03-06-2015 @ 10:16 
MuscleDemon said:Look forward to seeing the great lifting results you will produce. All the best to you Matthew.

thanks steven - I'll do my best :-)
» GPC lifting log (Go to post)02-06-2015 @ 13:47 
last heavy session tonight (bench) then 8 days of taper and I really do need this recovery now.
next starts the fun of getting from 106.5kg to 100kg. hoping a bit of water loading, sodium reduction and
carb restriction will get me down to about 102/103 night before weigh in then just a evening of hot baths/showers
to remove the final 2/3kg.
» Sling shot (Go to post)02-06-2015 @ 08:43 
got a full boar (yellow one) takes a bit of practice to get used to it. first couple of times didn't feel any stronger at all but last bench session did 160kg for 10 close grip so I'm around 10% over what i can do normally.
» GPC lifting log (Go to post)01-06-2015 @ 16:35 
31/5 Chorley

Calf still problematic
few sets up to 200

Lilliebridge wraps
2x1x200 paused stopped calf sore

Leg press
2x15 light



Again I enter a comp with another niggling squat related injury - think I might do push/pull next time lol...

Was aware of calf strain all time so 270 double turned into 2 slow descent short paused efforts 1-2" above parallel. Still good to get a bit of heavy weight on back. Walkout is worst for calf so glad there's a monolift. Warmup pain will dictate what weigh I open with.
» GPC lifting log (Go to post)01-06-2015 @ 16:26 
Agree going for psyched up maxes in gym all the time is not sensible - comp should be where your biggest lifts are.
» GPC lifting log (Go to post)30-05-2015 @ 18:45 
30/5 Chorley

Bench speed reps
Bar x loads, 60 x 10, 80 x 5,
100 x 3, 110x3, 120x3, 130x3, 140x3

Slingshot close grip
140x10, 160x10

Shoulder raise machine
2x15, 1x20

Rear delt machine

Triceps pushdowns

All sets fast
feel much better today with slingshot really got the line right with 160 and was good for more.
» Ever struggled with a lack of motivation to compete ? (Go to post)29-05-2015 @ 15:26 
Wes said:Wondered if anyone has gone through a period where they can't seem to 'get up' psychologically for an upcoming competion ?
I've had it for a couple of months, still training hard, still keen to train etc but can't get excited or motivated enough to compete.
Had a couple of injuries which have held my squat back, but it goes beyond that as I was feeling this way before these occurred.
Competing in 3 weeks, second comp in 3 months'ish.
If you've been through a similar thing, what did you find that helped ? If anything ?
Thought about binning off the comps for a year, just train and get the hunger back, or even switch to a bit of strongman and do it for pure enjoyment.

feeling bit like this atm and it's because I've not felt I can take any time off hard training between quals and euros due to them being only 10 weeks or so apart. sure the deload week pre comp will help but an offseason free of any competition based emotional stress for 6-8 months is probably a good idea and is what I'll be doing after this.
» The minibig method (Go to post)29-05-2015 @ 11:25 
minibig1 said:Dip +20x16
Db push 18s x25
Cg dead bench 80x20
Strict bar x30
Incline 50x20
Paused bench 80x16 + reactive slingshot 90x9, full boar 100x10

Calories: 3600
Weight: 97.6

what do make of the full boar? I'm noticing to get most from it requires quite a different technique from raw.
» GPC lifting log (Go to post)29-05-2015 @ 00:10 
28/5 genesis

Too busy again had to wait ages for DL bar.

deadlift double overhand grip
60 x loads, 100 x 5,
140 x 2 x 2, 170 x 1

Hook grip
200 x 1, 230 x 1, 260 x 1

Thumb ripped open straps on
280 x 1 - plates slid off one side
Hurt side a bit so no more weight

260 x 5 - PB pretty hard

Pulldowns various grips
6 sets

4 sets

Rubbish until last 5 rep max PB
Really too busy to focus fully with people wandering past you all the time - was great last week working in with couple of the bulldog team lifters but tonight no such luck.

Got smelling salts out on 280 and overdid it completely. Like being pepper sprayed at point blank range couldn't see or breathe - better doing it wrong now and not in comp.

Definitely feel a lot of low back fatigue so nothing more than about 60-70% max and then see how I get on at comp
» GPC lifting log (Go to post)27-05-2015 @ 11:08 
26/5 genesis

Bench paused
Bar x loads, 60 x 5, 60 x 1, 80 x 3, 100 x 2, 120 x 2, 140 x 2, 160 x 2, 180 x 1

rubbish so back down and up again
175 x 2, 180 x 2

Close grip paused
140 x 3, 150 x 3, 160 x 3

3 x 15

Face pulls
3 x 15

Shoulder press
4 x 10

Very tired tonight. lack of sleep on sunday + monday and then had to stay late at work due to live issue.

first 180 was utter rubbish no leg drive or aggression.

dropped back to 175 and doubled it easy
took 180 again and did a double with two long pauses. wasn't easy but not all out.

need a good night sleep prior to anything 90% and over

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