View All Posts: matthewvc
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| » GPC lifting log (Go to post) | 21-04-2015 @ 17:24 | ||
| 17/4 genesis squat low box up to 220 x 2 awful no energy back ached just left | |||
| » Bench unracking advice (Go to post) | 17-04-2015 @ 14:20 | ||
JonA81 said:Setup with the bar fairly close to your lockout position, within 4-6" horizontally and no more than an inch or so vertically (depending on how bendy the bar is). With shoulders locked back and down wedge yourself in and straighten your arms just enough to clear the pegs (pressing out of the rack brings shoulders forward),then use your lats to bring the bar to the start position. Handoff is still a better bet. agreed i'd never had a handoff until i competed - what a world of difference it makes with heavy weights. | |||
| » creatine (Go to post) | 17-04-2015 @ 14:19 | ||
IainKendrick said:Agree with Mcmuffin. Although id suggest no supp gives 5% improvement on long term strength/muscle mass gains. Although some supps come close in performance enhancement in the lab, though generally related to fatigue resistance. the most 'anabolic' thing I did was take 3 months off contracting. the ability to rest, eat when I wanted and train when I felt in the best state mentally added 10% to my gym total. trying to recreate those months best I can is my aim now not expensive supplementation. | |||
| » best training or nutrition books you have read (Go to post) | 17-04-2015 @ 14:10 | ||
| zatsiorsky. I also enjoyed randall strossen's super squats for interesting history of the lift (notwithstanding it is full of outlandish claims about gaining 2 stone of muscle in 6 weeks doing just 20 rep squats and drinking milk) | |||
| » Bench unracking advice (Go to post) | 17-04-2015 @ 14:05 | ||
| depends on how good your bench is - chrome palace gyms tends to have awful ones with 2 hook heights and non-vertical uprights making unracking heavy unassisted impossible. assuming you can at least adjust rack height and have vertical uprights I'd: setup as close to uprights as you can to make the lift without hitting them - that depends on your style. for me it's nose level on Forza bench. make sure rack height requires only a couple of inches to press (but remember you'll 'sink' a bit as weight increases) then it's massive breath+tighten lats.. drive legs hard even ass off bench if needed as you unrack. | |||
| » GPC lifting log (Go to post) | 17-04-2015 @ 10:46 | ||
Post Edited: 17.04.2015 @ 10:49 AM by matthewvc 16/4 genesisbench bar x loads, 60 x 5, 60 x 3, 80 x3, 100x3,120x2,140x2,160x2,170x2 close grip long pauses 5x100,4x120,4x140,2x160 (cheap PB),5x140,10x100 (feetup t&g) triceps press 3 x 6 @ 60kg pretty crap - shoulder/chest tight and tired after long day meant no heroics tonight. close grips felt far more comfy on shoulder for some reason - need to check but 160 is most I've close gripped paused so I am claiming a PB, fact I've recently done 5 reps with 155kg means it's nominal. struggling with short turnaround between quals and euros to train in a manner I'd be happy with. would much prefer to do a few weeks building fatigue/gaining some weight with higher volume and then switch into a peaking phase. just feel I'm trying to squeeze a few kg of strength with one long low volume high intensity mesocycle. euros to worlds is a little longer so I'll train a bit more rationally for that. | |||
| » GPC lifting log (Go to post) | 17-04-2015 @ 10:39 | ||
| unfortunately contracting work is quite demanding atm and for next couple of weeks won't get the time to train mid afternoon or morning. It's a shame because I'd benefit immensely from being around more experienced and stronger lifters. | |||
| » creatine (Go to post) | 16-04-2015 @ 11:23 | ||
Wayne_Cowdrey said:I've never had creatine. Further evidence that I haven't lived  you may not have ingested externally, but both creatine and androstenedione are endogenous, so we are all doomed according to the mail  | |||
| » GPC lifting log (Go to post) | 15-04-2015 @ 10:26 | ||
| sadly won't be able to make the bulldog squat training group at genesis at 3pm due to an iOS design meeting I have to attend all afternoon... | |||
| » GPC lifting log (Go to post) | 14-04-2015 @ 22:21 | ||
| 14/4 Genesis Deadlift off low blocks ~10inch bar height off floor 60xloads,3x100,2x140,1x180, Straps on 2x210,2x240,2x260,2x280 Deficits - bar on toes low all overhand grip (no hook) 2x140,2x150,2x170,2x180 Pulldowns 6x6 Back wasn't 100% so extremely pleased how damn easy the 280 double was - think next week the bar will have a number beginning with 3 on it... Deficits were fast too - but very low from combination of slightly smaller than comp discs and a 1/2 inch mat adding to the height of platform there. | |||
| » GPC lifting log (Go to post) | 13-04-2015 @ 00:41 | ||
| 12/4 genesis Squats explosive paused Bar x loads, 60 x 3, 100 x 3, 140 x 3, 170 x 3, 190 x 3, 200 x 3, 205 x 3 RDL 4 x 100, 4 x 140, 4 x 180, 4 x 190, 2 x 4 x 140 Abs 4 sets All pretty decent speed Asked owner (Dave Beattie) about his bulldog training group - says there's a squat session weds afternoon, so I'll try to take a late, long lunch from work to attend this | |||
| » GPC lifting log (Go to post) | 12-04-2015 @ 09:45 | ||
| Thanks Steven. Video now public! Yes, quite a surprise how hard box squat is once you are starting from below parallel. Hopefully being new to this height of box will give me some good gains as I get used to it. | |||
| » GPC lifting log (Go to post) | 11-04-2015 @ 21:22 | ||
| Thanks! Here's some speed reps with 120kg from genesis gym today: http://youtu.be/eBmEb6r_ig0 | |||
| » GPC lifting log (Go to post) | 11-04-2015 @ 15:12 | ||
| 15/4 - genesis, Wembley Speed bench reps all paused Bar,40,60,80 warmups Alternate close and comp grip 2x3x100,2x3x110,2x3x120 Comp grip 3x130,3x140 Triceps press to nose 2x6x60,6x70 Shoulder press machine near counter 3x5x60,5x70 All felt easy despite left shoulder aching as usual...200kg here we come 😎 | |||
| » GPC lifting log (Go to post) | 10-04-2015 @ 23:22 | ||
| 10/4/15 - Genesis, Wembley Box Squat below parallel Bar x loads, 60x5,100x2,140x2 Light wraps 170x2,190x2,210x2 Belt + tighter wraps 230x2,245x2 Seated row Few sets of 5 Glute ham raise machine 3x5 no weight Abs 3x8 squats hard off low box and lack of much over 230kg in last 4 weeks has meant strength down here. GHR was quite hard as well - hamstrings need some strength adding. | |||