View All Posts: matthewvc
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| » GPC lifting log (Go to post) | 18-05-2015 @ 16:51 | ||
| 17/5 chorley paused squats loads x bar, 70 x 2 x 3, 100 x 2, 130 x 1, 160 x 1 old wraps 190 x 2 belt 210 x 2 lilliebridge wraps 230 x 2, 250 x 2 old wraps again 200 x 3 - hamstring cramped so stopped abs machine 3 x 12 leg curls light 3 x 10 rows 160x5, 170x5, 180x5 - no chalk, DOHG until grip ran out then straps still getting used to these new 2.5m wraps - far more rebound and tightness than my other 2 paused squats were better than last weeks with good depth and long 2-3 second pauses but the wrap is helping a lot more here now. hamstring cramped a little - possibly a little dehydrated as it was sweltering in the gym for some reason. rows were nice finally getting to point were 180kg can be done without cheating. | |||
| » Another knee wrap thread. (Go to post) | 15-05-2015 @ 11:39 | ||
| Had fun with my new 2.5m Lilliebridge wraps last night - a lot of rebound, to the point it threw me forward onto my toes. | |||
| » GPC lifting log (Go to post) | 15-05-2015 @ 10:54 | ||
| 150 x 3 attempt | |||
| » GPC lifting log (Go to post) | 15-05-2015 @ 10:46 | ||
| 14/5 genesis fatigued and sore today, so low volume. need to stop doing deadlifting day before. squat off box bar x loads, 60 x 6, 60 x 1, 100 x 3, 140 x 1, 170 x 1 old wraps on (Titan THP) 200 x 2 add belt 220 x 2 lilliebridge 2.5m wraps 235 x 2, 250 x 2 bench 40 x 15, 60 x 10, 80 x 8, 100 x 6 add slingshot 120 x 3, 140 x 3, 150 x 3, 140 x 6 tricep pushdowns 5 sets quite extreme these new wraps - so much rebound that I was thrown forward a little on first set 250 was better and really quite easy with all the support. slingshot was interesting and will take a few goes I think to get really good with it. weights I tried tonight were very comfortable. | |||
| » The Log of the Lurking One! (Go to post) | 14-05-2015 @ 14:23 | ||
Lurkio said:Wednesday 13th May. On a bit of a downer after yesterday's bench. Deads: 5x 60k 5x 80k 3x 100k 2x 140k 1x 160k 1x 180k F@ 200k What the hell am I failing 200k for? f**king useless! 106.2k don't worry about it - deadlifts are a funny old lift and very dependent on mental arousal compared to the other two. you are probably a bit flat after doing such a good bench previous day. | |||
| » GPC lifting log (Go to post) | 14-05-2015 @ 10:57 | ||
| 13/5 genesis still struggling with a cold wanted to do this on tuesday but needed a day rest. deadlift competition bar - dohg bar x loads, 60 x 6, 100 x 3, 100 x 3, 140 x 2, 170 x 1, 200 x 1 straps on - forgot chalk but don't like pulling reps with hook grip as it tears thumb up on a sharp bar 220 x 4 belt on 250 x 4 deficit off 2" platform - mixture of dohg / straps, no belt 180 x 3, 200 x 2, 220 x 2, 200 x 4, 200 x 4 lever pulldown machine 3 x 6 x 60kg / side straight bar pulldowns 3 x 8 first reasonably heavy pull from floor in a while but it was really quite comfortable. will go something like 230, 255, 272.5 x 3 next week and then a proper heavy double week after. | |||
| » box carry over.... (Go to post) | 13-05-2015 @ 11:53 | ||
AMH_Power said:My box seems to be higher...may be because it is just under depth where as my comp squats are rock bottom. I will experiment more and video with and without to see how much my lift differs mechanically. Thanks again all for the replies... Did box squatting see anyone pb on a normal squat? difficult to quantify as I do both but do feel more comfortable deeper now having started using the low wooden one they have at genesis. I suspect they're helping in synergy with free/paused efforts. I'd be surprised if solely doing box squats for a long period would lead to a PB in free squat unless you are still at a point in your training history were you are making large gains in strength. | |||
| » GPC lifting log (Go to post) | 12-05-2015 @ 12:41 | ||
| 11/5 genesis bench - now back to comp grip, paused bar x loads, 50 x 8, 60 x 5, 80 x 3, 100 x 3, 120 x 3, 145 x 3, 165 x 3 extra long pauses 150 x 5 close grip tng only bar x few, 60 x 1, 100 x 1, 120 x 3, 140 x 5, 145 x 5 extra long pauses 125 x 8 JM press 60 x 5, 60 x 10, 80 x 5 - shoulder didn't like this stopped triceps extensions 1 x 12 x 30 4 x 8 x 45 a little rusty technically due to not going above 140kg comp grip for a few weeks, but a comfortable triple with no psyching and still short rests between sets. close grip noticed shoulder is still problematic but not as much as 2-3 weeks ago. can't wait to do some slingshot benches when it arrives. | |||
| » GPC lifting log (Go to post) | 11-05-2015 @ 12:49 | ||
| don't know the make but it's a specific 27-27.5mm deadlift bar that flexes a fair bit compared to a regular gym bar once there's 250kg+ on it. | |||
| » Babyslayer 362kg x 8 deadlift.. (Go to post) | 11-05-2015 @ 12:43 | ||
| its a bit of a romantic notion this whole paleo-lithic mindset and a reactionary thing against the 'pussification' of males that yanks obsess over. truth is paleo man lived a short life and as a hunter gatherer would be prone to periods of famine. certainly wouldn't be eating 6-8 optimum macronutrient meals a day and having a little roar before making some rather arbitrary movements using machined and balanced lumps of iron in a gym. having said that he's an impressive deadlifter. anyone know what his other lifts are like nowadays? | |||
| » GPC lifting log (Go to post) | 11-05-2015 @ 12:11 | ||
| finally bought some 2.5m wraps - 'lilliebridge world record' wraps they're called and also got a slingshot full boar to do as variation to board work. expect a strong wrap like these will take a few heavy sets to break in. | |||
| » GPC lifting log (Go to post) | 11-05-2015 @ 10:26 | ||
| 9/5 genesis squats paused bar x loads, 60 x 5, 60 x 1, 100 x 3, 140 x 2, 160 x 1 old wraps on 180 x 1, 200 x 3, belt on 220 x 3 newer wraps 240 x 3 lower weight but long pauses now old wraps no belt 180 x 1 - bar slipped 180 x 3 190 x 3 belt back on 195 x 3 rows 100 x 8, 140 x 5 seated row few sets of 10 incline press light up to 5 x 95 - stopped as shoulder not happy. 240 first 2 prob not deep enough, 3rd was good nice pause too. still more to come here | |||
| » Are Politics Banned on Here? (Go to post) | 08-05-2015 @ 12:10 | ||
McMuffin_Gains said: He hasn't posted a video in over 6 months. The megatron manifesto would be a highly amusing yet terrifying prospect he's still posting stuff on FB. recently has even posted some videos of him lifting real weights (e.g. 225lb seated press) instead of '1000lb+' deadlifts consisting of 10lb bumpers with '55' tippexed on them. | |||
| » GPC lifting log (Go to post) | 08-05-2015 @ 09:59 | ||
| 7/5 genesis still not well, but better than yesterday Bench paused for speed bar x loads, 60 x 8, 60 x 1, 80 x 4, 100 x 2 x 3, 110 x 2 x 3, 120 x 3, 130 x 3, 140 x 3, 125 x 3 Box squat Bar x loads, 60 x 5, 100 x 2, 140 x 2, 160 x 2 Old wraps on 180 x 3, 200 x 3 Add belt 220 x 5 Triceps push downs 5 x 10 GHR machine 2 x 6, 1 x 6 +5kg plate All things tonight easy and with good power. glad been able to keep eating up while ill but its been a case of getting a bit of junk in to make up calories. | |||
| » GPC lifting log (Go to post) | 07-05-2015 @ 12:41 | ||
| 6/5 genesis still feeling pretty rough with this cold so glad I'd already planned a light one tonight. have to say I really enjoy sessions at genesis, there was a guy tossing atlas stones around like marbles, a slim woman casually repping 100kg squats and two other PLers in deadlift suits doing some max effort pulls off floor against crazy band tension which was cool to see. you aren't going to get that intensity in your run of the mill commercial gym  deadlifts from floor, stiff bar + no belt dohg bar x loads, 60 x 5, 60 x 1, 100 x 3, 130 x 2, 160 x 1, 180 x 1 straps on 195 x 2, 210 x 2, 220 x 2, 227.5 x 2 speed deadlifts 165 x 5 x 2 pulldowns 10 x 40, 4 x 5 x 90, 1 x 10 x 75 face pulls 3 x15 x 30 all felt fast and strong but no real energy with this cold. chose speed deads with 165kg as it is 60% of my best pull (275kg) in competition will add 5x2 of these every week now up to euros as I really enjoyed doing them, really make you focus on getting super tight and taking all the slack out before initiating the drive off the floor. here is the last set of my 165kg | |||