PDA

View Full Version : GazzyG's HCT12 Journal



Pages : [1] 2 3 4 5 6 7 8 9 10 11 12 13

GazzyG
11-03-2010, 05:06 PM
Right, here goes.

Been training the last six months, but only at home and with little space, equipment or idea, except that squats, deads and benches are good.

Joined a local gym (bargain student price) and today was my first time down there. Left my mrs to do her cardio on the bikes and I took a little wander over to the weights room. 8pm, virtually dead. Excellent =)

Coupla nice guys there helped me out with my form on one or two things, which I was very grateful for.

Overall, despite one or two hiccups, I was very pleased with how it went seeing as I'm a total noob.


Me...
Age - 26
Height - 5'6''
Weight - 156lbs

Following four day HCT-12 routine.


Squats

6x110
6x132
6x176
6x198 x2 x2 x0

|My first time ever with heavy (for me) squats. Prior to this at home I'd been having to clean over my head, limiting me to about 90lbs. These squats felt very good, but towards the end I got an incredible cramp in my left calf that wouldn't go away. Didn't dare go for the final 2 incase it struck whilst I was squatting.


Rack Pulls

6x110
6x132
6x176
6x198
6x220
6x264 x2 x2 x2

Absolutely loved these! I enjoy deadlifting anyway and to me these just felt like easy deadlifts. Hope I was doing them right as the main guy I was asking for advice had left by then. Was basically doing them same as dead with back nice and straight and thrusting with hip. Enjoyed them. Main limiting factor was my grip - I was struggling to hold onto the bar by the end.


Calf Raises

Was going to do these, but after that cramp struck my calves didn't recover. Went over and tentatively tried a few, but even with no weight my cramps threatened to come back.


Hammer Curls

6x33
6x33 x2 x2 x2

My biceps are weak. Normally use 10kg dumbells for curls, but forgot about warm up sets and went straight to the 15kgs. After cranking out six, I tried the 12.5s but they felt ridiculously light. Tried 20s, but could only do a couple. So 17.5kg (33lb) it was then. Kept it very strict, no swinging. Forearms burned, will end up looking like popeye haha!


Cable Crunches

6x11
6x83
6x132
6x176
6x191 x2 x2 x2

Really enjoyed these. Once I started crunching the higher numbers I felt like I was gonna lift myself off my feet, hehe. The joys of being a 150lber.



Summary!

Overall, I was very pleased with this first workout and came out buzzing! Feels really good to actually have a set routine to work from, rather than virtually making it up as I go along. And training at the gym rather than at home just makes me feel a lot more serious about it. Less likely to slack off.

Only problem for me came from the cramps, but I have a theory which I'd love if someone could either yay or nay. I've just started creatine and I'm drinking a hell of a lot more water than I'm used to. Because of that, I'm pissing like a racehorse. Is this going to have a drastic effect on my salt levels?

Thanks for reading.

Next session is Friday - can't wait. =)

GazzyG
11-05-2010, 12:29 PM
Right, had another fantastic day at the gym today. Lunchtime session, nice and dead to start with, but got busier as time went on. Still got done everything I wanted to do and wasn't plagued by cramp this time.


Deadlift

6x110
6x132
6x176 x2x2x2

Thought that was all I had in me, but my form was feeling good and wasn't too shaky so had a stab at even heavier.

6x220 x2x2x2

Really enjoyed the deadlifts and from 176 onwards were all my personal bests. :)


Bench Press

6x44
6x88
6x110
6x132
1x154 - Felt very shaky and didn't have a spot, so didn't fancy carrying on at that weight.
6x132 x2x2x2

Enjoyed the bench, been watching a lot of vids to help my form, finding that arching the back really helps.


Rear Standing Barbell Press

6x27.5
6x33
6x44
6x55
6x66
6x77 x2x2x2

Love doing these.


Leg Press

6x75 6x194 6x313
6x95 6x214 6x333
6x115 6x234 6x353
6x134 6x253 6x373
6x154 6x273 6x388 x2x2x2
6x174 6x293

Found these quite easy. Ramped my way from the bottom all the way to the top weight the machine had.


One Arm Dumbbell Rows

6x16.5
6x22
6x27.5
6x33

Now THEY were tough. Tried to keep form strict, no swinging. Ended up dripping sweat.


Lat Pull Down

6x77
6x93
6x108
6x123 x2x2x2

Found these pretty tough, which would explain why my pull ups suck also.


Dips

6xBW (156)
6xBW
6xBW


Summary

Overally, another great session. Really chuffed to deadlift heavier than ever before. The belt I find really helpful as it makes me a lot more conscious of my back posture.

Tomorrow I'm doing the Weds workout again. Feeling nice and buzzing. Not too sore. Can't wait. :)

People with more experience - will it be okay for me to do my squats again tomorrow do you think, same weight? Lighter? Diff exercise? Thanks.

GazzyG
11-06-2010, 12:07 PM
Had a very quick session down the gym today.

Was feeling pretty tired and achey still (was in gym yesterday too). Luckily chilling tonight and off all day tomorrow so should be in top form for Monday.


Squats

6x44
6x44
6x110
6x132
6x132
6x176

Was struggling to warm up. Still all stiff from yesterday. Took it nice and slow and didn't go too deep lest |I couldn't get back up haha! After the 6 at 176, I couldn't muster the strength to do the clusters.


Calf Raises

6x15
6x75
6x95
6x134
6x174
6x194x2x2x2

Calves hadn't cramped up today, so cracked out a few calf raises and enjoyed them.


Cable Crunches

6x84
6x114
6x145
6x176
6x192
6x207
6x222 x2x2x2


Decline Situps

3x20


EZ Curls

6x55

Didn't get on with EZ Bar, don't think will be trying it again.


Dumbbell Hammer Curls

6x22
6x28
4x33
6x28 x2x2x2

Arms feeling weak today, had to drop down a weight to get the reps.


Summary

All in all, not too bad a sesh. Just very drained from working out quite hard yesterday. A day's rest and I'll be fine by monday for another round.

GazzyG
11-07-2010, 07:28 AM
Had a great night last night, didn't even have much alcohol in the end, due to the mrs getting ratarsed and me having to look after her, haha!

Feeling nice and sore today but steadily getting better as the day goes on.

Had massive full English for brekkie, coupla protein shakes on the cards and gonna cram myself with spag bol later, so hopefully chucking a loada food down me gullet will heal me up nice and quick ready for tomorrow's sesh.

Looking forward to it.

GazzyG
11-08-2010, 04:35 PM
Another good session, but was very busy down there, even at 9ish at night. Had to wait for bench, leg press and pull down to become free and even then had to rush things a bit by the end.


Deadlift

6x44
6xx110
6x132
6x176
6x220
3x242 - had a go. Honestly couldn't do more than these though, haha! So dropped back down to...
6x220 x2x2x2


Bench

6x44
6x88
6x110
6x132
3x143 - Exact case here too.
6x132 x2x2x2


Overhead Barbell Press

6x33
6x44
6x55
6x77 x2x2x2


Lat Pulldown

6x77
6x92
6x108
6x123 x2x2x2


Dips

6xBW
6xBW
6xBW


Leg Press

6x234
6x388 x2x2x2


Summary

All in all not too bad a workout. Very rushed towards the end though, normally when I go that time of night there's not a massive amount of people, but tonight I was waiting for stuff. Was still finishing stuff just as the gym was closing, ended up having to take shower at home, haha!

One slight concern though - my left shoulder has a twinge of pain, not severe, just niggling, when I do the lat pull down and dips. Not too sharp and I can go through it, just annoying, it doesn't happen in right shoulder. Is this just a joint strength issue, that will disappear as I get stronger?

Thanks.

Gaz

GazzyG
11-10-2010, 05:07 PM
Another good day.


Squats

6x44
6x88
6x110
6x132
6x176
6x198 x2x2x2

Felt really good, much better than last time. Could've done 100kg, but not for 6 reps. Cramp tried to come back, but think I've figured out what it is - I think it's using the cross trainer to warm up, as opposed to bike or treadmill. B@stard cross-trainer.


Rack Pull

6x44
6x110
6x132
6x198
6x220
6x265 x2x2x2
2x287

Dumbbell Hammer Curls

6x17
6x28
6x33 x2x2x2


Cable Crunch

6x55
6x88
6x132
6x176
6x209
6x233
6x253
6x269 x2x2x2


Calf Raises

Machine was busy right till end =(


Summary

Really enjoyed tonight, especially squats and rack pulls (just love shifting heavy weights on the rack pulls). Back felt sore and stiff quite a bit, but just kept stopping to stretch it out again and again. Gf treated me to an 8oz sirloin after with a pint of good old Abbot Ale.

Really looking forward to the next session.

GazzyG
11-22-2010, 12:02 PM
Right. Got back from a week's holiday. Drank far too much alcohol. Ate far too little food. And had a 26hr stretch awake on Fri/Sat due to an all night event.

It showed. What a truly ****e first work-out back.

Just walking up the stairs to the gym gave me cramps in both my calves - seriously.

When got there, the gym was far busier than normal and it was an absolute chore waiting to get on stuff.

Managed to get some lateral pulldowns done.

Followed by some Overhead Presses.

Then eventually a big barbell was free to do some deadlifts.

Just didn't have any energy. Couldn't do the 6RM that I could before the hol. And could barely do 6 even after dropping 20lbs.

Called it a day early cos I was cramping up big time.


----

Think my problem today was basically - ALL of last week. I know it was a holiday, but I could've kept eating and taking my supps. But I didn't.

Therefore crashed and burned today.

Gonna nom like a mothertrucker until my next session and get back into my creatine, protein and multi-vits.

Wanna go in Weds and blast it.

So annoyed.

GazzyG
11-24-2010, 11:19 AM
Much better tonight than last night.

Squats:

6x44
6x88
6x110
6x132
6x176
6x198 x2x2x2


Standing Dumbbell Hammer Curls

6x33 - picked up by mistake, thought were smaller.
6x27
6x33
4x38
6x33 x2x2x2


Calf Raises

6x15
6x55
6x95
6x134
6x174
6x213
6x234 x2x2x2


Cable Crunches

6x66
6x99
6x132
6x209
6x269
6x284


Rack Pulls

6x132
6x198
6x265 x2x2x1


Summary:

MUCH better than last night. Felt much stronger. This was helped by the fact I've been eating properly again the last coupla days and taking protein and creatine. Had myself a nice big bow of pasta, tuna and sweetcorn 40mins before the gym too.

Looking forward to Friday.

Kiff
11-24-2010, 11:31 AM
Well done getting your diet nailed again, it is tough after holidays :)

Off Road
11-24-2010, 12:01 PM
Bad workouts happen for a variety of reasons. Good to see you jump back on track quickly.

GazzyG
11-24-2010, 03:18 PM
Thanks guys.

Got a bit of spare cash tomorrow (hate being a cash strapped student, even worse when you're 26 and been used to working and having money).

So gonna treat myself to some dextrose and some beta-alanine, see if they give me a bit of an energy boost.

GazzyG
11-26-2010, 03:21 PM
What can I say...? Epic :)

Deadlift

6x132
6x176
6x198
6x220
6x242 x2x2x2 PR


Bench

6x44
6x88
6x110
6x132
6x154 x2x2x2 PR


One Arm Dumbbell Rows

6x22
6x28
6x33
6x38
6x44
6x50 x2x2x2 PR


Leg Press

6x154
6x234
6x313
6x388 x2x2x2


Dips

6xBW
6xBW
6xBW
6xBW +17
6xBW +28 x2x2x2 PR


Standing Press Behind Head

6x33
6x55
6x77 x2x2x2
3x88 (Just to see)


Lat Pulldown

6x46
6x92
6x123
6x139
4x154


-----------

Summary

Such a good workout and I don't know where it came from!

At the beginning of the week, fresh back from holiday, I was struggling like hell with everything. Weds I had a decent workout that cheered me up a bit. And today I blitzed it!

Loved every second, though I was hoping to get some pullups in today, but by end of session was so tired I tried and couldn't, so fell back to Lat Pulldowns. Have always struggled with pullups.

The problem I was having with my grip on deadlifts seemed to have cleared up a bit today, though I was concentrating a hell of a lot on my grip, to be fair. I took my time between each rep and just before lifting I imagined that I was throttling the life out of the bar, haha! Then up, lock out and down ebfore could lose that grip. Forearms sure felt great after.

Very chuffed with today. Got another workout tomorrow, so eat eat eat tonight then plenty of sleep.

Off Road
11-26-2010, 03:26 PM
Wow, there must have been some surplus energy.

GazzyG
11-27-2010, 10:27 AM
Another good day.


Squat

6x110
6x132
6x176
6x198 x2x2x2


Hammer Curl

6x22
6x28
6x33 x2x2x2


Calf Raises

6x75
6x115
6x154
6x194
6x234
6x253
6x273 x2x2x2


Rack Pulls

6x132
6x198
6x242
6x286 PR


Cable Crunches

6x84
6x130
6x176
6x222
6x282 x2x2x2


Decline Crunches

20xBW
20xBW+13
20xBW+13

-------------

Summary:

Enjoyed today. And learned a tip to help with my DL and Rack Pull grip.... if it's free, there's another barbell which is less shiny and a LOT MORE GRIPPY! haha! Swapped the barbell out and suddenly gained a whole lot more grip, which helped a lot. Enjoyed today.

GazzyG
11-29-2010, 10:03 AM
Deadlift

6x132
6x176
6x198
6x242 x2x2x2
1x265

Thought I'd see how heavy 120kgs is (265lbs). Turns out it's still pretty heavy, but I'm confident I'll be able to up my 6rm to that fairly soon.


Bench Press

6x44
6x88
6x110
6x132
6x154 x2x2x2


Leg Press

6x194
6x253
6x313
6x392 x2x2x2


One Arm Dumbbell Rows

6x28
6x33
6x39
6x44
6x50 x2x2x2


Lat Pulldown

6x77
6x108
6x123
6x139


Dips

6xBW
6xBW
6xBW+28


Standing Overhead Rear Press

6x44
6x66
6x77
6x88 x2x2x2

GazzyG
12-01-2010, 01:23 PM
Another good workout day today.

Squats:

6x44
6x110
6x154
6x198

Then tried upping weight to 100kgs.

4x220
2x220

Really tough. Couldn't crack six reps. Had to have a rest of a good few mins between the set of four and the set of two, so not counting that as a PR for now. Went back to:

6x198 x2x2x2


Rack Pulls:

6x88
6x132
6x220
6x286 x2x2x2


Calf Raises:

6x115
6x154
6x194
6x234
6x273 x2x2x2


Cable Crunches:

6x115
6x161
6x207
6x282 x2x2x2


Standing Dumbbell Hammer Curls:

6x22
6x28
6x33
6x38 x2x2x2 PR


Summary:

Good workout. Bit annoyed at missing those squats, but got a feeling that given another week, I'll nail them. Pleased with the rack pulls too - feel my grip is getting a little better now.

Weighed myself today. 165lbs. Eleven pound gain since starting. I imagine some of that is water, seeing as I'm on creatine, but tbh I can see a lot more definition in my midsection than before so honestly do think I'm packing on a little meat.

Diet is nicely sorted now, cruising at 3000 cals a day, seem to be taking in anything between 200-300g of protein per day too, which is a lot more than I thought I'd be managing at the start.

InfantryMuscle
12-01-2010, 05:37 PM
I've noticed that with grip, wrist straps seem to work great, altho I blast my forearms a lot, I can't seem to get my grip to hold more than 365lbs or so on deadlift, I'd recommend looking at IronMind.com for straps and any and all grip equipment. They supply most of the stuff that's used at World's Strongest Man, they're wrist straps are second to none, Ive had them 2 yrs now, got them in Iraq off the internet, and used them to pull 605lbs at my battalion lifting comp at the end of the deployment. I know they'll def help your back development b/c you'll pull more b/c obviously your back is stronger than your grip :) keep up the good effort tho!

Off Road
12-01-2010, 10:26 PM
Don't sweat it, you're getting close on the squats.

GazzyG
12-02-2010, 02:54 AM
I've noticed that with grip, wrist straps seem to work great, altho I blast my forearms a lot, I can't seem to get my grip to hold more than 365lbs or so on deadlift, I'd recommend looking at IronMind.com for straps and any and all grip equipment. They supply most of the stuff that's used at World's Strongest Man, they're wrist straps are second to none, Ive had them 2 yrs now, got them in Iraq off the internet, and used them to pull 605lbs at my battalion lifting comp at the end of the deployment. I know they'll def help your back development b/c you'll pull more b/c obviously your back is stronger than your grip :) keep up the good effort tho!

That's some awesome pulling! Thanks for the advice on the straps - I've got some straps at the mo, but they're Everlast ones and they're VERY short; I don't have huge hands but still they don't wrap round the bar far enough. I'll try the place you suggested.


Don't sweat it, you're getting close on the squats.

Thanks man. It's true what people say - you don't know heavy weight till you have it on your back and get down real low. When I put a new weight on the bar that I've not tried before and try to squat it, I take ages psyching myself up to do it haha!

the pope
12-02-2010, 03:53 AM
your going good man keep it up hows the dexrose workin for ya ? do ya mix it with anything?

GazzyG
12-02-2010, 04:21 AM
your going good man keep it up hows the dexrose workin for ya ? do ya mix it with anything?

Thanks mate!

Yeah, I'm liking the dextrose, gives me a bit of a buzz and I don't seem to get drained as quick.

I take a mix of supps before working out:

First shake with milk, protein and beta-alanine.
Second with water, creatine and dextrose.

I have these shakes immediately one after the other. No partic reason why I split the ingredients save the protein and creatine don't taste nice together (protein is choc cookie and creatine is grape).

Throughout the rest of the day I will then just have normal protein shakes with nothing else added.

the pope
12-02-2010, 04:55 AM
i was think about take milk mixed with protein after working out. takeing my creatine before i workout, mit mix it with my dextrose i have( doesnt taste nice do punch filvour ) never took beta-alainine on its own do.

what ways your stomch after the milk and working out?

GazzyG
12-02-2010, 04:58 AM
Milk's absolutely fine on my stomach even with the working out. I don't feel too queasy or anything with it. What I've noticed does affect me a lot is the beta-alanine - really makes me light headed and flushed.

Ever had a super-strong painkiller like solpadol or something? Feels like that to me.

GazzyG
12-03-2010, 11:49 AM
Good day.


Deadlift:

6x110
6x154
6x176
6x220
6x265 x2x2x2 PR


Bench:

6x44
6x110
6x132

Started to get a hell of an ache in my left elbow, musta sprained it doing the deadlifts. Asked random bloke to spot me for a set to make sure it wouldn't give out.

6x154 (with spot). Felt too easy with a spot, even though he was only using fingers, so did another set by myself.

6x154 x2x2x2


Leg Press:

6x194
6x273
6x333
6x392 x2x2x2

Always get a bit of pressure in my lower back when I'm doing these. I make sure to sit as close to the backrest as I can, but position doesn't seem to do much. Doesn't hurt enough to make me worry though.


Lateral Pulldown:

Will start moving onto lat pullups, but I'd have to do them assisted anyway as my pullups are crap, so it's swings and roundabout really.

6x46
6x77
6x108
6x123
6x139 x2x2x2


Dumbbell Rows:

6x28
6x33
6x39
6x44
6x50 x2x2x2


Overhead Press (Front):

With my elbow still hurting I decided to do front rather than rear standing press. In fact, it felt much smoother and less wobbly, so I think I'll stick with these in future.

6x33
6x44
6x55
6x66
6x77 x2x2x2


Was gonna leave it there, with my elbow hurting I didn't want to risk dips. But decided to have a ten min sit down and keep stretching it, see if it felt any better. After a while it seemed to die down a little, so I tentatively started some dips.

Dips:

6xBW
6xBW+28
6xBW+33
6xBW+44 x2x2x2 PR

Elbow pain seemed to disappear almost entirely when I started dips and didn't come back again! :) Musta trapped a nerve or something and ended up loosening it again, haha!


Summary:

Good workout. Very pleased to finally make more progress on the DL. Especially considering I tried it a few days ago and it felt REALLY heavy. Finished 220lbs and thought... I can either load up my previous best (242) and risk tiring out, or just go straight for 265. So I went straight for it and it paid off. Still felt fecking heavy though.

Kiff
12-03-2010, 12:28 PM
Great effort, well done for persevering through the niggle and continuing on to set a PR great work!

GazzyG
12-03-2010, 12:34 PM
Thanks a lot mate, glad I did it, woulda felt like I'd cheated myself a little if I'd skipped it.

GazzyG
12-04-2010, 11:23 AM
Non-workout, really.

Got to gym and literally as soon as I got under the squat bar my elbow began thorbbing worse than yesterday. Definitely jarred the joint. Tried to struggle through it and did a few squats.

Body still aching all over from yesterday and quads refused to warm up despite loads of stretching and bodyweight squats. Realised that I'm actually due a deload week and I think my body is telling me that to.

So as of Monday, first week of deload. =)

-----

On positive note - my girlfriend is now squatting! She did:

6xBW
6xBW
6x22
6x28
6x33 x2x2x2

Very pleased. She's decided that she wants to have a go at weightlifting now, so she's going to follow my routine next week as I deload. Should be interesting!

GazzyG
12-06-2010, 12:17 PM
First day of deload.

Actually enjoyed it.


Deadlift:

15x132
15x132
15x154
15x154


Bench:

15x44
15x88
15x110
15x110


Leg Press:

15x154
15x214
15x254
15x254


Dumbbell Rows:

15x22
15x28
15x33
15x33


Lateral Pulldown:

15x77
15x93
15x108
15x108


Dips:

15xBW
15xBW
15xBW


Overhead Press:

15x22
15x33
15x39
15x39

----------------

Summary:

Enjoyed today, though it felt weird to not be lifting heavy. Feel really relaxed tonight and not very achey. Doing 45 dips sure gets the triceps pumped haha!

Kiff
12-06-2010, 12:23 PM
First day of deload.

Doing 45 dips sure gets the triceps pumped haha!

I bet! nice work.

GazzyG
12-09-2010, 09:09 AM
Second Day of Deload

Had a hectic coupla days. End of uni term so been in a rush brushing up on my French and Russian work.

Not had chance to get to the gym yesterday or today. Did a workout at home today, in the freezing cellar with my light weights and the company of a load of spiders.

Will miss tomorrow and do a workout at the actual gym on Sat morning, making this a three day deload.

Today's workout:

Bench:

15x77
15x100
15x110
15x110


Dumbbell Rows:

15x39
15x39


Squats:

15x77
15x100
15x100

Don't have a rack at home, so had to clean the weight over and back. Work sets were very tough, not the squats themselves but just cleaning the weight back over without landing it on my head, haha!


Hammer Curls:

15x17
15x22
15x22


Crunches:

20
20
20
20
20


Summary:

For saying I used light weights and not any partic routine, I feel quite pumped lol. Will get back onto set routine on Sat as I'll be down the gym again. Looking forward to starting heavy again on Monday.

the pope
12-10-2010, 10:06 AM
nice delaod just done my last week feelt well better when i started heavy again this week

Kiff
12-10-2010, 11:11 AM
Nice deload in adverse conditions mate

GazzyG
12-10-2010, 04:23 PM
Thanks guys :) Got last deload sesh tomorrow morning, then lifting heavy again on Monday.

Hopefully the rest will have done me some good.

GazzyG
12-11-2010, 08:23 AM
Last day of deload.

Short session.


Deadlift

15x44
15x110
15x132
15x154
15x154


Overhead Press

15x22
15x28
15x33
15x39
15x39


Dips

15xBW
15xBW
15xBW


Lat Pulldown

15x62
15x77
15x93
15x93


Looking forward to lifting heavy again on Monday. Off uni now until Jan, so plenty of time to rest and recover from heavy sessions. Want to not let myself go over Christmas, but instead make lots of progress.

Everyone else will be coming into lectures having put on bellies. I'll be coming in looking like a brick ****house.

Well, that's the plan. ;)

GazzyG
12-13-2010, 01:19 PM
First day lifting heavy after Deload.


Deadlift:

6x88
6x132
6x198
6x254 x2x2x2


Bench:

6x88
6x110
6x132
6x154 x2x2x2


DB Rows:

6x33
6x39
6x44
6x55


Overhead Press:

6x33
6x55
6x77
6x88


Leg Press:

6x214
6x273
6x333
6x392 x2x2x2


Lat Pulldown:

6x77
6x108
6x139
6x154 x2x2x2


Dips:

6xBW
6xBW+22
6xBW+33
6xBW+44 x2x2x2


Summary:

Great workout, especially considering it's first back after deload. Thought I'd've lost strength during deload, as I only had three sessions, but no, if anything I feel stronger after the deload. Anyone else get that?

Got rid of my gloves today too. Used chalk instead.

I really struggled with 254lbs on the deadlift before the deload. With the help of chalk it felt like it flew up today. No problems with grip. Even felt like I could've done more, but didn't want to overstretch myself on first day back.

I feel 300lbs coming within the next week or two...

Off Road
12-13-2010, 01:43 PM
Great session. Most people feel stronger after the deload.

GazzyG
12-15-2010, 09:52 AM
Ouch.

Warmed up nicely. 5 mins of running followed by plenty of stretching.


Squats:

6x44
6x132
6x176

Form feeling really good, legs feeling really strong. I belt up and go for 100kgs.

3x220

Reach the bottom of the third 220 squat and POP. Ouch! Felt just like when you pop your knuckles, only in my spine. I somehow managed to get the bar back up to the top and rack it.

I immediately ring my cousin, who's a much more experienced lifter than me (regularly squats 500+) and tell him what happened. He says that it's happened to him before. And literally is just like what happens with your knuckles, though on a bigger scale. He tells me to finish my workout, but leave out anything that involves the back, then to go home and rest it.


Hammer Curls:

6x22
6x29
6x33
6x39 x2x2x2


Calf Raises:

15x15
15x55
15x70


Front Planks 30secs x3


Then I manage to hobble home with my girlfriend, on the bus.

My back is REALLY aching now. Was a struggle to get home, walking like Quasimodo holding on for anything for support.

Going to rest it up and hope it hurts less over time. I don't think it's a slipped disc, as everyone I know who's had one was on the floor instantly.

GazzyG
12-16-2010, 05:01 AM
Slept like an absolute log last night.

Back feels a bit better this morning, but still not 100%

Don't think it's a slipped disc, or I'd still be in agony.

Kiff
12-16-2010, 10:35 AM
Crap to hear about your back, make sure you give it all the rest it needs man don't rush back issues man. Keep us informed.

GazzyG
12-16-2010, 11:31 AM
Hey bud, ta for checking in.

Just been doing nothing but resting it in bed today (downloaded Final Fantasy VII, so helps stop me wandering off haha!)

Feeling MUCH better this evening than earlier.

Still going to lay off the training tomorrow and sat, but I reckon I'll be fully functional again for next week.

the pope
12-16-2010, 06:19 PM
you were going good man hope the back is ok

GazzyG
12-22-2010, 09:16 AM
Okay. Been a week since last worked out. Spent all of the weekend hobbling round like a cripple. Couldn't sit without it hurting, couldn't lie down without it hurting.

Last coupla days have been much better though, able to walk upright, rather than hunched over like an Igor.

So went down to the gym today.

Took it VERY easy.


Hammer Curls:

6x22
6x28
6x33
6x39 x2x2x2


Dumbbell Rows:

6x33
6x44
6x55
6x66 x2x2x2


Dips:

6xBW
6xBW
6xBW


As I said, a very light session, but I didn't want to do anything that might risk my back again.

Going to do another workout on Friday (Xmas Eve).

But what to do? I feel like a flat bench won't do anything to my back, so gonna do one of them. But obviously Overhead Press is out. Might just repeat today's workout but with Bench as well.

From next week (Monday) I'm going to start my usual routine and add squats and deads in at a VERY light weight. I think I might also drop down to three day week for a few weeks to help recovery.


Really sucks having an injured back. I don't feel like I've lifted at all today.

GazzyG
12-29-2010, 11:42 AM
Right, managed to get back into gym again after Christmas. Been keeping busy over Crimbo by learning how to pullup better (thanks for that link OR).

Back still feels a little tender, but not too bad so I added back in Squats and Rack Pulls, albeit very very light ones.


Squats:

12x44
12x88
12x88
12x88


Rack Pulls:

6x44
6x88
6x110
12x110


Hammer Curls:

6x22
6x33
6x39 x2x2x2


Calf Raises:

6x55
6x72
6x90
6x90


Summary:

A very short, easy workout. I used light weights on the squat and rack pull cos I'm still paranoid about my back. I'm guessing I'll need to keep these (and deads) very light for at least the next fortnight or more. Hence the higher reps, to make it feel like I'm actually doing something.

I skipped Cable Crunches this workout, I'm quite sure they're the last thing you should do with a bad back.

Right, time to get the pork chops on the stove!

PS - and OR, the bike didn't break down on way back! :evillaugh:

Off Road
12-29-2010, 11:46 AM
Nice job. Glad the bike didn't let you down. But you could have shut it off and pushed it home :)

GazzyG
12-31-2010, 12:09 PM
Good workout today. Deads back on the routine, woot!


Deadlifts:

12x110
12x110
12x110

Nice n low to help my back recover.


Bench:

6x88
6x110
6x132
6x154 x2x2x2


Overhead Press:

6x33
6x44
6x66 x2x2x2


Leg Press:

12x115
12x174
12x234


Dips:

6xBW
6xBW
6xBW+44 x2x2x2


Chins (Neutral Grip):

25x Singles


Summary:

Good workout. Starting to get back into it properly again after hurting my back. Feel like I'm lifting again.

Always amazed at how much of an insane pump dips give me.

Started that routine from the Pullup article today, hence the 25 singles. Feels good to slow down and concentrate on the form. Looking forward to the results in a coupla months.

Kiff
12-31-2010, 12:49 PM
Nice work mate, i should know this but are your weights LBS or KG?

NE Ways HAPPY NEW YEAR!

GazzyG
12-31-2010, 12:51 PM
Nice work mate, i should know this but are your weights LBS or KG?

NE Ways HAPPY NEW YEAR!

Pounds mate - all the weights at the gym are in KGs, but I translate them into lbs for the posts, cos most of our friends are of the Yank persuasion! :)

Kiff
12-31-2010, 12:52 PM
Pounds mate - all the weights at the gym are in KGs, but I translate them into lbs for the posts, cos most of our friends are of the Yank persuasion! :)

See i thought so, then you said you pulled 110 to keep things light and just thought i had missed about 6months of your progression!

GazzyG
12-31-2010, 12:59 PM
See i thought so, then you said you pulled 110 to keep things light and just thought i had missed about 6months of your progression!

ROFL, when 110kgs is a light pull to help my back recover, I'll be a very happy bunny! :evillaugh:

Kiff
12-31-2010, 01:05 PM
ROFL, when 110kgs is a light pull to help my back recover, I'll be a very happy bunny! :evillaugh:

You will get there mate we all will with consistent work :)

GazzyG
12-31-2010, 01:14 PM
You will get there mate we all will with consistent work :)

Damn right mate.

GazzyG
01-03-2011, 08:58 AM
Workout pretty much identical to Friday's.


Deads:

12x110
12x132
12x132

Upped the weight by 10kg to see if back was okay. It was. Gonna start adding small amounts of weight every workout. Hopefully will soon be back where I started, haha!


Overhead Press:

6x33
6x55
6x77
6x88x2x2x2


One Armed Dumbbell Rows:

6x33
6x55
6x66x2x2x2


Bench:

6x44
6x88
6x132
6x154x2x2x2


Leg Press:

12x115
12x174
12x234


Dips:

6xBW
6xBW
6xBW+44


Summary:

Not bad. Glad I added a little to the Deads. Hopefully back will recover faster and faster and I'll be back up to 200lbs+ deads soon. Bench felt a little easier today. I changed my form so it wasn't coming down as much to the top of my chest, more to the bottom and I felt the chest being worked a lot more and less stress on wrists/elbows. Gonna keep at it like that.

Squats on Weds, hopefully should be able to add a little weight compared to last week too.

Kiff
01-03-2011, 12:55 PM
Nice work man

GazzyG
01-06-2011, 03:44 AM
Yesterday's workout, which I forgot to post up.


Squats:

12x44
12x88
12x110
12x132


Hammer Curls:

6x22
6x28
6x33
6x38 x2x2x2


Calf Raises:

12x115
12x175
6x232 x2x2x2


Rack Pulls:

12x44
12x88
12x132
12x132


Cable Crunches:

12x20
12x88
12x132
12x176
12x210


Summary:

No twinges at all in my back. Back's starting to feel strong again. Keep resisting the urge to load the bar with weight, as I know I'll only injure myself again if I do. Keep adding weight on every session now.

Kiff
01-06-2011, 01:05 PM
Yesterday's workout, which I forgot to post up.


Squats:

12x44
12x88
12x110
12x132


Hammer Curls:

6x22
6x28
6x33
6x38 x2x2x2


Calf Raises:

12x115
12x175
6x232 x2x2x2


Rack Pulls:

12x44
12x88
12x132
12x132


Cable Crunches:

12x20
12x88
12x132
12x176
12x210


Summary:

No twinges at all in my back. Back's starting to feel strong again. Keep resisting the urge to load the bar with weight, as I know I'll only injure myself again if I do. Keep adding weight on every session now.

Well done for keeping it slow mate

GazzyG
01-06-2011, 02:03 PM
Well done for keeping it slow mate

Ta mate. It's such a drag, I feel a wuss doing squats and deads with little weight on them when I know that I'm capable of lifting more. That's why I up the reps a bit, I know that then at least I'll keep growing.

Give it another fortnight and I'll be back up to 100kg squats I think.

GazzyG
01-07-2011, 10:39 AM
Good workout.

Had a coupla friends with me today, so made a nice change to have a bit of chat while working out!


Deadlift:

12x110
12x132
6x176 x2x2x2


Bench:

6x44
6x88
6x110
6x132
6x154 x2x2x2


Leg Press:

6x234
6x313
6x388


Overhead Press:

6x33
6x55
6x66
6x77 x2x2x2


Dips:

6xBW
6xBW
6xBW+44


Pullups (Following Leave Lat-Pulldown Land routine):

25 singles @ BW+11lbs


Summary:

Great workout.

I'm beginning to wonder if I'm being a bit conservative with my back. 176lbs flew up with no effort. Gonna go for 198 on Monday and if it feels easy, then 220 on Fri.

The pullups were absolute killers. Couldn't manage it with plus 10kg (22lbs) so dropped down to 11lbs after 3 reps. Investing in a dipping belt next week as I can't be arsed with holding dumbbells between my feet anymore, haha!

Kiff
01-07-2011, 10:54 AM
I think you will be able to pull more than 88kg no problem. nice workout

GazzyG
01-07-2011, 11:01 AM
I think you will be able to pull more than 88kg no problem. nice workout

Cheers mate!

And yeah, was pulling 110kg before my back went, so doesn't feel like I'm having to put any effort into these.

Think I'll ramp up a bit the next coupla weeks, I think my back is healed up nicely, I'm probably just over-cautious.

Ordering 5kg of protein shake on Monday and doing a massive food shop, really gonna get my bulk on the next coupla months. :evillaugh:

Kiff
01-09-2011, 11:07 AM
Cheers mate!

And yeah, was pulling 110kg before my back went, so doesn't feel like I'm having to put any effort into these.

Think I'll ramp up a bit the next coupla weeks, I think my back is healed up nicely, I'm probably just over-cautious.

Ordering 5kg of protein shake on Monday and doing a massive food shop, really gonna get my bulk on the next coupla months. :evillaugh:

Approve of this. :evillaugh:

GazzyG
01-10-2011, 03:46 PM
Got home from shopping this evening and I was absolutely shattered. On the verge of ringing my mate and saying I couldn't make it, was so tired. But I made myself sit down and eat a dinner and get a coffee down me and thankfully it gave me the get up and go to get up and go.

I'm grateful it did, as I had a really enjoyable workout.


Deadlift:

6x110
6x154
6x176
6x220 x2x2x2


Overhead Press:

6x33
6x55
6x77
6x88 x2x2x2


Bench:

6x88
6x110
6x132
6x154 x2x2x2


DB Rows:

6x33
6x44
6x55
6x66 x2x2x2


Leg Press:

6x234
6x313
6x388


Dips:

6xBW
6xBW
6xBW


Summary:

Considering I was absolutely knackered out only an hour beforehand, I felt buzzing while working out.

Very happy to be pulling 100kg again since hurting my back. It didn't even feel heavy, either. I probably have 110kg or 120kg in me, but going to add weight slowly still, don't want to set myself back.

Bench at 154 is still feeling a little heavy, struggling on pushing out last coupla reps. Clusters go out fine though, just the work set of 6 that does me, getting the fifth and sixth up takes effort. Going to try 75kg (165lbs) on Friday.

Ordered 5kg of Protein today, should be here tomorrow or weds.

GazzyG
01-12-2011, 11:29 AM
Good day.

Squats:

6x44
6x88
6x110
6x132
6x154x2x2x2


Rack Pull:

6x110
6x132
6x176
6x220
6x232x2x2x2


Calf Raises:

6x95
6x154
6x234


DB Hammer Curls:

6x22
6x28
6x33
6x39x2x2x2


Cable Crunches:

6x99
6x176
6x238
6x284


Summary:

Decent day. I'm starting to feel a little more confident with squats again. Will up weight to 80kg (176lbs) next wednesday.

Protein should've arrived yesterday as I ordered it 7.30am on Monday with guaranteed next day delivery... checked it this afternoon online and it was still being processed, not even dispatched. Rang them up to complain and they said that it should be dispatched tonight. Annoyed at that, every protein shake I miss, I feel like I'm losing ground, haha.

Off Road
01-12-2011, 12:17 PM
Good sessions man. Keep progressing and enjoy the food.

GazzyG
01-12-2011, 02:16 PM
Cheers OR. I keep feeling a little pissed off that my injury set me back a few weeks, but I suppose if it hadn't I wouldn't have known I was wearing my belt incorrectly and my back would've ended up going with an even heavier weight on top of me, haha!

Kiff
01-12-2011, 02:32 PM
Looking solid mate, well done working through the recovery.

GazzyG
01-14-2011, 12:45 PM
Deadlifts:

6x44
6x132
6x176
6x220 x2x2x2


Bench:

6x66
6x88
6x132
6x154 x2x2x2


Leg Press:

6x234
6x314
6x388


Overhead Press:

6x33
6x55
6x77
6x99 x2x2x2 PR


Dips:

6xBW
6xBW
6xBW+44


Pull-Ups Neutral Grips:

25 singles +11lbs


Summary:

Good day. Managed personal best on OHP which I'm proud of, was really tough just adding those 11lbs.

Pullups took ages, I hate taking so long, musta taken 15mins to do all 25, but I want to follow that routine, so I suck it up.

On a side note, my protein arrived today and I've just done a big food shop including lots of chicken breasts and so on.... going to start eating big again from here and hopefully begin progressing again, this time without my back going.

the pope
01-17-2011, 06:22 AM
well done man your doing well even after doing your back in keep at it

Off Road
01-17-2011, 07:57 AM
Congrats on the PR, nicely done.
The chin-up singles do take a long time, but the time gets much shorter when you move into the doubles.

GazzyG
01-17-2011, 03:44 PM
Thanks for all the support guys.

Great session today - it always happens when you're not feeling it during the day.


Deadlifts:

6x110
6x132
6x198
6x220
6x265 x2x2x2


Bench:

6x44
6x110
6x132
6x154 x2x2x2
2x 174 (just to try)


Leg Press:

6x234
6x314
6x388


Overhead Press:

6x44
6x66
6x99 x2x2x2


One Arm DB Rows:

6x39
6x44
6x60
6x72 x2x2x2


Dips:

6xBW
6xBW+44
6xBW+44

GazzyG
01-20-2011, 01:07 AM
Yesterday's workout, which I forgot to post up:

Squats:

6x88
6x110
6x132
6x154
6x176 x2x2x2


Hammer Curls:

6x33
6x39
6x39 x2x2x2
2x44


Rack Pulls:

6x132
6x176
6x220


Calf Raises:

6x76
6x135
6x234


Summary:

Very short workout today as the gym just got busier and busier as time went by. Lots of people I don't recognise, think they must all have gotten gym passes for new year! Grr. The gym need to invest in more plates too, as half of our time is spent wandering around the gym looking for spare plates.

the pope
01-20-2011, 11:04 AM
nice work,man, my gyms the same packed with a load of new people.........dont no if it last long do. lol

GazzyG
01-22-2011, 04:23 AM
Went straight to my mum's for dinner last night after gym, so didn't have time to post up the workout.

Deadlifts:

6x110
6x132
6x198
6x264 x2x2x2


Bench:

6x88
6x110
6x132
6x154 x2x2x2


Overhead Press:

6x44
6x66
6x99 x2x2x2


Leg Press:

6x234
6x314
6x388


Dips:

6xBW
6xBW
6xBW+50 PR


Pullups:

25 singles +17lbs PR


Summary:

Decent day yesterday.

Looking at my current maxes, I've worked out what my short term goals are, but I don't know what kinda timescale I'm looking at to achieve them.

I want

Deadlift, 6x300lbs.
Bench 6x200lbs.
Squats 6x250lbs.

I don't know how long it'll take me to get to these. I'm hoping if I eat big, lots of protein and try to get more sleep, I might make these by the end of Feb.

Kiff
01-22-2011, 05:20 AM
That's 44lbs in a deadlift max effort set in a week, that tells me your not liftin your max yet but understandable with your injury! It's a mental game too. You will NAIL 300x6 I wouldn't mind a flutter you would get it now tbh.

GazzyG
01-22-2011, 06:00 AM
That's a nice though mate, ta! But you're right, it's a mental thing.

Clutch went snap on the car the other day, leaving me stuck in gear in the middle of traffic, haha. I've fixed it, and I know it's gonna hold, but even so the paranoia is there when I'm in traffic riding the clutch that it's gonna do it again.

It's exactly the same with my back. When I'm lifting I don't even feel a twinge, it feels strong - but I'm scared to push it in case I injure myself and take myself out of the game for another few weeks.

Kiff
01-22-2011, 06:47 AM
Of course dont push too hard mate, your safety has to come first.

However. From 8 years of ruby i know that the person that hits contact with the slightest doubt about coming out the other side in less than 100% fitness will get injured.

If you half heart something your going far more likely to get hurt, IMO. Your body knows the deadlift is going to be heavy. I believe (now this is just my own theories remember) That the body is much better at preparing for heavy work than light work. IT will be moving the teacups after a deadlift session that gets you not your 300LBS pull ;)

Off Road
01-22-2011, 07:57 AM
Nice dips and pull-ups.

GazzyG
01-22-2011, 08:42 AM
Cheers OR.

Determined to stick to this pull up routine - they're something I've always struggled with and my goal is to be able to crack out ten good form pullups.

Off Road
01-22-2011, 08:49 AM
Cheers OR.

Determined to stick to this pull up routine - they're something I've always struggled with and my goal is to be able to crack out ten good form pullups.It's worked for me, I'm sure it will work for you too.

GazzyG
01-24-2011, 02:55 PM
VERY short session today as had to pick my mrs up from her burlesque class at the other end of town.


Deadlift:

6x132
6x198
6x264
6x286 x2x2x2 PR


Bench:

6x110
6x132
6x165 x2x2x2 PR


Standing Press:

6x77
6x99 x2x2


Summary:

Thrilled to finally be moving on the bench press, as I've been stuck on 154 for a while. I've stepped up the eating and think it helps a lot.

Deadlift I'm chuffed with too; it actually felt reasonably easy. Back isn't hurting either, so fingers crossed I'm healed up well. Might have a toy with300lbs on Fri (well, 298lbs, as that's the closest I can get it with kilogram weights - 135kg).

Took a leaf from Bosch232's experience the other day - I dropped a few of the warmup sets to save a little energy for the work sets. Seems to have paid off.

If you excuse me, gonna go treat myself to some ravioli! :evillaugh:

Off Road
01-24-2011, 04:14 PM
I guess that burlesque class got you motivated :)

GazzyG
01-25-2011, 03:34 PM
Cracked out some Pull Ups today that I missed yesterday:

10 sets of 3 reps @ bodyweight

GazzyG
01-26-2011, 10:11 AM
Squats:

6x44
6x110
6x132
6x176
6x198 x2x2x2


Rack Pulls:

6x110
6x132
6x176
6x308 x2x2x2 PR


Hammer Curls:

6x22
6x33
6x39
6x44 x2x0x0 PR


Calf Raises:

6x75
6x154
6x234
6x273


Cable Crunches:

6x99
6x145
6x222
6x284


Summary:

Good sesh, enjoyed it. 300lbs on Rack Pulls at last. Hopefully my DL isn't far behind.

On the squat, my clusters feel okay, but the last two reps of the final work set are really tough.

the pope
01-26-2011, 12:39 PM
well done on the pr

GazzyG
01-28-2011, 09:04 AM
Cheers Pope!

Suffering from really bad DOMs in the back today. Probably has something to do with all the drinking me and the mrs did in town last night, haha!

So have put off training until tomorrow.

GazzyG
01-29-2011, 11:22 AM
Back was really sore again today. The last coupla days I've been hunched over my desk for hours, so that's played merry hell with it. And I've got a right stinker of a cold. =( No chasing DL PRs today.


Deadlifts:

6x110
6x110
6x132
6x132


Bench:

6x110
6x132
5x165 x2x2x2 Really didn't have the energy to get that last one.


Standing Press:

6x44
6x66
6x66
6x66
6x66


Dips:

6xBW
6xBW
6xBW+50
6xBW+50


Leg Press:

6x234
6x314
6x388
6x388
6x388


Pullups, Neutral Grip:

25x singles BW+22lbs PR


Summary:

Sort of a mini-deload today. Back was really tight and sore, so just did plenty of stretching and light deads. Felt like I had no energy today. This cold has really taken it out of me and don't think I should've had so much to drink on Thurs.

GazzyG
01-30-2011, 10:05 AM
Definitely not done anything to my back again, it's absolutely fine today.

I do a lot of painting (I'm a Warhammer geek) and my posture when painting is terrible. Sat up straighter today with an arch and kept getting up to stretch and my back is fine. So was definitely just an aching back caused by me slouching like the lazy git I am.

Will be back up to normal weight on DLs tomorrow if back's still feeling good :)

I want 140kg... 3pps. And I want it soon... mwahahaha!


PS - I'm also noticing that with curls on a Weds and chins on a Fri my biceps are ballooning.

Kiff
01-30-2011, 10:42 AM
Glad your back is ok mate, looking solid in here as ever.

GazzyG
01-30-2011, 10:49 AM
Ta mate!

the pope
01-31-2011, 06:15 AM
Cheers Pope!

Suffering from really bad DOMs in the back today. Probably has something to do with all the drinking me and the mrs did in town last night, haha!

So have put off training until tomorrow.

that drink is a killer,haha i no im dieing myself over it lol

hope the back holds up, keep at it man

Off Road
01-31-2011, 08:18 AM
Nice dips and chins

GazzyG
01-31-2011, 12:46 PM
Deadlifts:

6x132
6x176
6x220
3x309
6x309 x2x2x2 :evillaugh:


Overhead Press:

6x44
6x55
6x66
6x77


Leg Press:

6x234
6x314
6x388


DB Rows:

6x33
6x44
6x55


Bench:

6x110
6x132
6x165 x2x2x2

-----------------

Summary:

YES! 300lbs on DL. I'm happy. The false start was because I was using a very slippy, brand new bar to start with - even with chalk it was slipping out my hands. So swapped it out for another, grippier bar and started the 6 from scratch.

Gonna be suffering tomorrow. :evillaugh:

Thanks for the support everyone, really appreciate it :)

Off Road
01-31-2011, 01:27 PM
Very nicely done. Congratulations.

GazzyG
02-01-2011, 02:43 AM
Cheers OR - next goal, get my 6 rep squats up to 250!

GazzyG
02-02-2011, 10:02 AM
Squats:

6x44
6x44
6x110
6x132
6x198
6x220 x2x2x2 PR


Calf Raises:

6x73
6x115
6x154
6x234


Curls:

6x22
6x28
6x33

Then when my wrists started killing me, I remember why I switched to hammer curls in the first place.

Hammer Curls:

6x39 x2x2x2


Hanging Leg Raises:

6
6
6


Summary:

Got through a mental block today. Since hurting my back on 220lb squat I'd been really nervous lately about getting under the bar and so took it really slow. But today I gritted my teeth and went for it - and did it!

Because of that, plus my back still fairly stiff from DL PR on Mon, I skipped the Rack Pulls today and also in place of Cable Crunches I took over the Dip station and did leg raises: they actually felt like they hit my abs more than the crunches too.

Good day.

Also - my girlfriend finally decided to do some more squats today, which I'm happy about.

6x33
6x44
6x44
6x66
6x66

Her first time using the Oly Bar today, very proud!

Kiff
02-02-2011, 11:32 AM
Knew you had 300! Congratulations!

HJP
02-03-2011, 12:37 AM
Nice efforts and PRs! Have to have a thorough look through too. Keep at it

GazzyG
02-03-2011, 12:51 AM
Cheers both, much appreciated!

Went for an all you can eat buffet last night - managed 9 plates lol!

And HJP, just checked your journal - your deadlifts are heyuuge!

HJP
02-04-2011, 02:51 PM
Nine plates? lol thats a lot of food! haha cheers mate they are by far my best lift!

Off Road
02-04-2011, 04:14 PM
You are an eating champ...I bow to your incredible skills.

GazzyG
02-06-2011, 03:44 AM
Nine plates? lol thats a lot of food! haha cheers mate they are by far my best lift!

Haha yeah, I'd say I cheated a tiny bit, some of the plates of deserts I wouldn't count as full plates - full of mini cheesecakes etc that vanish in one mouthful.



You are an eating champ...I bow to your incredible skills.

This grasshopper is honoured, sensei. Now if only I could do that every day, I might have an actual serious bulk on, haha!

------------

Right, yesterday's workout. Went to a farm park in the morning, to look at goats (I love goats) so didn't actually have any lunch in me and boy did it show. Felt quite drained of energy. I wanted to hold back quite a bit anyway to let my body recover from my squat and DL PRs this week anyway, so all's good.


Deadlifts:

6x132
6x220
6x220 x2x2x2


Bench:

6x110
6x132
6x165 x2x2x2


Overhead Press:

6x66
6x77
6x99


Leg Press:

6x234
6x314
6x388
6x388


Dips:

6xBW
6xBW+33
6xBW+44
6xBW+44


Chins (Neutral Grip):

10x1 @ BW+28

Just didn't have any energy by the end of the workout to finish the 25 singles, but a weight PR nonetheless.

-----------------

Summary:

Half decent workout personally. Just went in for the sake of not skipping a session, even though I didn't really feel like it. Really need to concentrate on upping calories and not skipping meals. I've made up my mind that I'm going to half GOMAD. Going to walk down to the shop each morning and buy 2 litres of whole milk and get through that every day. Hopefully that's enough extra to start making a reasonable difference to recovery and gains.

Also - broke in my dipping belt today; makes weighted dips and pullups so much easier, I well recommend them to anyone!

---------

Also, my girlfriend Emma followed my entire routine yesterday, minus the clusters. I think she's going to start a journal herself.

Off Road
02-06-2011, 08:47 AM
Nice job getting in there.
Congrats on the dip belt, I couldn't get along without mine.
Also, good for your woman getting into it.

GazzyG
02-07-2011, 02:35 PM
Deadlifts:

6x110
6x132
6x176
6x220
6x309 x2x2x2


Bench:

6x110
6x132
6x176 x2x2x2 PR


Leg Press:

6x234
6x314
6x388
6x388


Overhead Press:

6x33
6x55
6x66
6x99 x2x2x2


Dips:

6xBW
6xBW
6xBW+55 x2x2x2 PR


Chins:

5xBW
5xBW
3xBW

HJP
02-07-2011, 11:44 PM
That looks like on exhausting session! Solid work on those deadlifts, that must be tiring! And then to hit a bench PR after that... very nice session!

GazzyG
02-08-2011, 01:18 AM
That looks like on exhausting session! Solid work on those deadlifts, that must be tiring! And then to hit a bench PR after that... very nice session!

Thanks mate. Yeah I like to use a lot of warm up sets for DL, always wary of back.

Problem is, by the time I got to the 300, there was a sudden attack of gravity, hehe.

Also, just edited in that the Dips were a PR too!

GazzyG
02-08-2011, 09:23 AM
Joints are aching today. Gonna start upping the fish oil.

Also, think I'm going to deload next week. Have the entire week off uni, so deload, eat, sleep.

Kiff
02-08-2011, 12:18 PM
Nice work mate, awesome deads and bench PR :)

the pope
02-09-2011, 11:16 AM
well done man some good lifts and good dips man good stuff

HJP
02-10-2011, 12:30 AM
Enjoy your deload!

GazzyG
02-10-2011, 02:39 AM
Thanks for all the encouragement guys!

Last night's session:


Squats:

6x110
6x132
6x198
6x220 x2x2x2


Hammer Curls:

6x22
6x33
6x39 x2x2x1


Calf Raises:

6x115
6x234
6x254 x2x2x2 PR


Summary:

Very short workout due to a combination of a) no energy tonight and b) the gym was RAMMED.

Couldn't even get back on the rack after my squats to do rack pulls as people were busy benching in it.

Also - found out that I may well be intolerant to large amounts of milk. Since starting my half GOMAD I've been constantly bloated, nauseous and always on the loo :( Think I'm gonna cut back to having milk only on workout days, post workout.

I'm also adding in fasted walks every morning now, to see if I can cut back a little on fat gain. Not stopping the bulk yet, got another 5 weeks of it still before I cut proper, but just wanna nip the fat gain in the bud to stay trim looking.

NoMoreFatChix
02-10-2011, 03:44 AM
Hi man. I see you are using a different split from the article, no? How do you find DL'ing and squatting alternating every day? Recovery OK? I want to do both movements too, and currently I'm doing them on the same day. It's OK, but quite taxing!

You seem to make good progress!

GazzyG
02-10-2011, 04:13 AM
Hiya mate. Thanks!

Yeah, I deliberately put DL and Squat on different days after talking to a few people, as it lets me hit them both hard.

I know that if I tried squatting my 6RM after DLing my 6RM I'd probably break myself in half lol.

On DL day, I use Leg Press instead of Squat to hit Legs.

On Squat day, I use Rack Pull instead of DL to hit back.

Hope that helps!

NoMoreFatChix
02-10-2011, 05:39 AM
Hiya mate. Thanks!

Yeah, I deliberately put DL and Squat on different days after talking to a few people, as it lets me hit them both hard.

I know that if I tried squatting my 6RM after DLing my 6RM I'd probably break myself in half lol.

On DL day, I use Leg Press instead of Squat to hit Legs.

On Squat day, I use Rack Pull instead of DL to hit back.

Hope that helps!

Yup, thanks. Right now I plan to do heavy squat combined with RDL, and heavy DL combined with lighter squats alternated every "B-day". I will probably give your system a shot though. If recovery isn't a problem, your way sounds better to me. But maybe it messes with the "upper/lower split"-idea, which is probably set up like that for a reason. Or maybe it doesn't since DLs are just as much a back exercise anyway. Hehe, guess I really don't have a clue. I should probably just try it:)

Off Road
02-10-2011, 07:18 AM
I think alternating the squat and deadlift is a worthwhile experiment.

HJP
02-11-2011, 03:29 AM
Nice quick session! Hate when the gyms packed an can't get equipment! My new gym is quieter which is a bonus lol.

Keep working hard

GazzyG
02-11-2011, 04:05 AM
Cheers mate!

Mine's a very commercial gym, so depending on what time you get there, all the suits are coming in from work to stand there and curl for an hour :(

Only just noticed that you're into Rugby - I'm hoping to start a bit of Rugby soon too! I'm moving to Toulouse, France, in a few months and gonna hunt for a club that'll be willing to teach me (I'm a complete Rugby beginner). Might as well do something worthwhile with this extra strength I'm gaining eh, lol?

GazzyG
02-11-2011, 12:31 PM
Deadlift:

6x110
6x198
6x232
6x309 x2x2x2


Overhead Press:

6x44
6x66
6x77
6x99 x2x2x2
5x110


Leg Press:

6x234
6x314
6x388
6x388
6x388


Bench Press:

6x88
6x132
6x154
3x176
3x176 x2x2x2


Dips:

6xBW
6xBW
6xBW+44
6xBW+55


Chins:

15x1 @ BW+22


--------------

Sat here absolutely tired out and aching all over now. In a nice way.

Tried for 6x110 on the Standing Press, but honestly didn't have the energy to get the last one up. If I'd rested just one more minute then I would've done, but c'est la vie.

Bench was tied up for most of the evening, so had to do OHP and LP before Bench, which resulted in me being tired. Hence the need to do my 176ers as two sets of 3.

REALLY looking forward to this deload.

Kiff
02-11-2011, 12:32 PM
Nice session, enjoy the deload.

HJP
02-11-2011, 01:20 PM
Nice work! An fair enough with the rugby its a fun game an yeah the strength will definitely help! Any idea what position?

GazzyG
02-12-2011, 03:10 AM
Well I'm not the tallest chap in the world, only 5'6'' but I'm pretty quick.

My mate (who used to play Rugby himself) suggested scrum half, but I honestly don't know as up till now I've watched the game (as in 6 Nations this afternoon, woot!) rather than played.

Off Road
02-12-2011, 07:24 AM
Enjoy the deload and the games.

HJP
02-12-2011, 07:34 PM
Fair enough, for scrum half your passing would have to be pretty onto it, but give it a go, get some practice in an get to a club that'll take you under their wing!

Kiff
02-13-2011, 08:31 AM
Just noted he is into rugby? He is from new Zealand they breathe the sport.

HJP
02-13-2011, 12:11 PM
Lol too true Kiff!

GazzyG
02-14-2011, 10:35 AM
Deadlifts:

15x110
15x110
15x132
15x176


Bench:

15x44
15x88
15x88
15x110


Leg Press:

15x234
15x314
15x314


Overhead Press:

15x33
15x44
15x55


DB Rows:

15x22
15x33
15x33


Dips:

15xBW
15xBW
15xBW


Massive volume, low weights = HUGE pump. Love it.

HJP
02-15-2011, 12:29 AM
Nice deload, high reps in there mate!!

GazzyG
02-15-2011, 01:16 AM
Thanks mate - dips and overhead presses for 15 reps are killers, haha.

Hoping I'll come back stronger after the deload ; I wanna chase down 150kg on the deadlift.

HJP
02-15-2011, 02:13 AM
good aim mate! Then the goal becomes 4 plates haha keep up the good work a!

Kiff
02-15-2011, 10:53 AM
Thanks mate - dips and overhead presses for 15 reps are killers, haha.

Hoping I'll come back stronger after the deload ; I wanna chase down 150kg on the deadlift.

Shoot for 4 plates mate you can do it!

GazzyG
02-15-2011, 11:12 AM
Shoot for 4 plates mate you can do it!

4pps is 180kg isn't it? A little bit at a time lol, I don't think I'm there yet hehe.

HJP
02-16-2011, 01:48 AM
You will get there mate, sooner than you think. keep consistent with the deads and it'll soon be no worry for you at all

GazzyG
02-16-2011, 02:15 AM
Cheers guys - that's gonna motivate me, hehe.

Off Road
02-16-2011, 06:40 AM
Good looking deload. It's still a good workout, but it's different than your normal workout. So, you get recovered and still feel productive.

GazzyG
02-16-2011, 10:17 AM
Good looking deload. It's still a good workout, but it's different than your normal workout. So, you get recovered and still feel productive.

Cheers OR. Yeah, these deload days are more of a bodybuilding routine. Seems to knacker me out in a completely different way. But as you say, it lets me recover, because there's no big weights being moved.

Today's workout.


Squats:

15x44
15x88
15x132
15x154


Rack Pulls:

15x88
15x132


Calf Raises:

15x154
15x154
15x154

Felt that!


Hammer Curls:

15x22
15x28
15x28

And that!


Leg Raises on the floor:

6
6
6


Summary:

Had great fun today. Arms felt really pumped after the curls. I understand why all the curl jockeys sit there for ages now, though no, I'm not succumbing to the darkside.

the pope
02-16-2011, 10:21 AM
good to see you enjoying it, there noting better than the arms pumped after a good workout

GazzyG
02-16-2011, 10:31 AM
Cheers Pope, it's nice to feel a pump, I normally don't get much of one after my 6 reps.

HJP
02-16-2011, 11:39 PM
haha good to hear that although you enjoy the guns pump you aren't going to succumb to it

Nice session by the way man! When does your deload go to?

GazzyG
02-17-2011, 01:06 AM
Only end of the week bud. Nice easy one week deload.

Got the whole weekend off to relax, then back to lifting heavy on Monday.

Kiff
02-17-2011, 07:32 AM
Come on then Gazzy


List of Goals for the next cycle!

GIEF!

GazzyG
02-17-2011, 09:16 AM
Haha! Okay buddy!

Goals for next cycle:

Deadlift 6x160kg (352lbs)
Squat 6x120kg (264lbs)
Bench 6x90kg (198lbs)
Overhead Press 6x60kg (132lbs)

They're my goals. Gonna eat until they're mine! :D

Kiff
02-17-2011, 09:49 AM
Haha! Okay buddy!

Goals for next cycle:

Deadlift 6x160kg (352lbs)
Squat 6x120kg (264lbs)
Bench 6x90kg (198lbs)
Overhead Press 6x60kg (132lbs)

They're my goals. Gonna eat until they're mine! :D

Some solid numbers man, Your gonna be stronger than me if your not already!

GazzyG
02-17-2011, 10:38 AM
Some solid numbers man, Your gonna be stronger than me if your not already!

Haha! No chance am I mate.

Some of that Strongman stuff you do would kill me off for good!

But I'm getting there, one can of Asda Smartprice Sausage and Beans at a time...

Kiff
02-17-2011, 11:34 AM
Haha! No chance am I mate.

Some of that Strongman stuff you do would kill me off for good!

But I'm getting there, one can of Asda Smartprice Sausage and Beans at a time...

I am in Nottingham next Friday and Saturday.....

GazzyG
02-17-2011, 11:48 AM
I am in Nottingham next Friday and Saturday.....

Awesome - you could check out my commercial gym full of curl jockeys and suits!

You mean week tomorrow?

When you gonna be there? I'm in Matlock from Fri afternoon until Sat lunchtime, but could train either in the morning on Fri or lunchtime onwards on Sat.

Kiff
02-17-2011, 12:01 PM
Awesome - you could check out my commercial gym full of curl jockeys and suits!

You mean week tomorrow?

When you gonna be there? I'm in Matlock from Fri afternoon until Sat lunchtime, but could train either in the morning on Fri or lunchtime onwards on Sat.

Yeah week tomorrow I am also up 2 weeks after that as well that would be easier if your busy mate.

GazzyG
02-17-2011, 12:05 PM
Cool. nice one bud. Would be nice to put a face to a name.

Kiff
02-17-2011, 12:25 PM
Cool. nice one bud. Would be nice to put a face to a name.

Can do Friday morning if you want mate? Either next week or two weeks time?

GazzyG
02-17-2011, 12:31 PM
Oooh, Friday morning would be good, yeah! On either day, as I'm not in Uni at all on Fridays..

Kiff
02-17-2011, 02:07 PM
Oooh, Friday morning would be good, yeah! On either day, as I'm not in Uni at all on Fridays..

Sweet wanna pm me your number?

GazzyG
02-18-2011, 12:05 PM
Deadlifts:

15x110
15x132
15x176


Bench:

15x88
15x88
15x110


Leg Press:

15x234
15x314
15x314


Overhead Press:

15x33
15x44
15x55


Dips:

15xBW
15xBW
15xBW


DB Rows:

15x22
15x33
15x33


Summary:

Shattered.

Gonna rest up this weekend and eat big, then hit it hard next week.

HJP
02-18-2011, 02:52 PM
Good man! I like the plan!

Those Dips after benching an O/H pressing are impressive

GazzyG
02-21-2011, 02:05 PM
Deadlifts:

6x132
6x220
6x264
6x330 PR
2x330


Bench:

6x110
6x132
4x176 x2x2x2


Overhead Press:

6x44
6x66
6x110 x2x2x2 PR


Leg Press:

6x314
6x392
6x392
6x392


Dips:

6xBW
6xBW+44
6xBW+66 PR

-----------

Summary:

Mixed bag today, really. Some PRs, but some missed reps.

I'm pleased to have moved up another 20lbs on the deadlifts. 150kg now. But I've an issue, that I hope someone would be able to help me with please. Once I'm going, I have no problem locking out a deadlift rep. But I do have a lot of trouble breaking them off the floor. The set of 6 reps @ 330 was a piece of cake. But breaking it off the floor for the cluster of 2 was really tough. And thereafter it was absolutely welded to the floor, I couldn't do the other clusters for the life of me.

What can I do to help my power off the floor?

Bench, I don't know what happened. I was really tired and couldn't do the last 2 reps of my work set without a spotter. But the clusters flew up fine.

I'm happy with my OHP PR. I was only one rep off that before deload, so glad to have nailed that.

Dips I'm happy to have moved up a weight again, but I have to say that the last coupla reps of my final set were a bit ropey, so was half tempted not to include it as a PR.

All in all, not a bad session. Progress, at least.

Kiff
02-21-2011, 02:09 PM
Jesus, that is a strong deadlift jump. Cant wait to train with you now :evillaugh:

Well done! Catching me fast mate :)

Also... I am not great at deads, maybe ask NickAus or Brian H, but some deficit pulls could help your off the floor, or some front squats, i have heard they can really help!

Nice, Nice Session, no doubt making HUUUGE progress.

GazzyG
02-21-2011, 02:23 PM
Cheers mate, much appreciated!

I'm very self-critical. I hate missing reps, haha.

And yeah, I do rack pulls anyway, which I think massively helps the lock-out. I'm may try to up my squat a bit, possibly even add in a fourth day with some front squats on it, see if that helps.

Off Road
02-21-2011, 02:59 PM
Great progress. I'm the same way with deadlifts, I absolutely suck off the floor. I am actually jealous of the guys that miss that lift because they can't lock it out. To me they are much easier to progress when that's your weakness.

GazzyG
02-21-2011, 03:07 PM
Great progress. I'm the same way with deadlifts, I absolutely suck off the floor. I am actually jealous of the guys that miss that lift because they can't lock it out. To me they are much easier to progress when that's your weakness.

Cheers OR.

And yeah, I feel exactly the same way. I might do what Kiff suggested and work the squats a bit more, get the ole legs firing on all cylinders.

GazzyG
02-22-2011, 09:37 AM
Right, been reading up a bit more about how to get past my sticking point.

Gonna agree with what some people have suggested: Gonna start adding in both speed deadlifts and deficit deadlifts.

Off Road
02-22-2011, 09:47 AM
Sounds good and good luck.

the pope
02-22-2011, 01:44 PM
the numbers are gettiing big , your doing a good job, i like the 150kg deadlifts

GazzyG
02-22-2011, 02:37 PM
the numbers are gettiing big , your doing a good job, i like the 150kg deadlifts

Cheers Pope.

Getting there, slowly but surely.

GazzyG
02-23-2011, 05:42 AM
Plumber around today, fitting new radiator.

He's gonna take a good coupla hours fitting it, then gotta drive all the way to my mum's for dinner, so looks like I won't be able to make gym today.

Gonna go tomorrow morning before uni to get my squats done. Doesn't matter too much about recovery for Fri as I'm gonna be doing some light deficit deads then.

GazzyG
02-25-2011, 03:09 AM
Yesterdays workout.


Squats:

6x132
6x176
6x220
6x242 x2x2x2 PR


Rack Pulls:

6x220
6x309 (Managed to rip a nice big callus off my hand here, hehe)


Hammer Curls:

6x22
6x28
6x39 x2x2x2


Calf Raises:

6x194
6x254
6x293 x2x2x2 PR


Hanging Leg Raises:

6
6
6

--------------
Summary:

I'm glad my squat's started to move again. I find i the most intimidating of all the lifts. Getting under that bar with a new weight on it is nerve wracking. Hopefully now my squat is starting to move, everything else will move up with it.

One thing I've noticed a lot, is that when I first began squats, the weight used to push me forwards, putting a lot of strain on my back as I tried to keep upright. Since focusing on my deads, my back strength has gone through the roof and the weight tends not to pull me forwards anymore.

Also, yesterday I squatted barefoot for the first time. Definitely felt more power.

I've set myself some 1rm max targets for the spring/summer:

Squat 3 plates.
Deadlift 4 plates
Bench 2 plates.

Kiff
02-25-2011, 05:07 AM
If the deads don't happen today I will tell OffRoad it is because your hungover and you can answer to all of wbb!

Off Road
02-25-2011, 07:27 AM
If the deads don't happen today I will tell OffRoad it is because your hungover and you can answer to all of wbb!
There will be hell to pay for missing the deadlift session - Haha

Nice squatting Gazzy

HJP
02-25-2011, 02:38 PM
Nice work getting a pr on the squats an deads!! I know you said you used to lean forward and thats improving now, but have you ever tried good mornings? Great exercise to enhance back (and hammies) strength man

GazzyG
02-26-2011, 01:38 AM
Cheers everyone!

There's hell to pay lol - we ended up travelling to Matlock Bath (really picturesque little village, for you foreign types) forthe mrs' birthday. Stayed over in a B&B. So no DL session! =( However, I did make up for it by eating absolutely loads.

Back home to watch the rugby this afternoon, then Chinese tonight.

Won't have chance to go gym today, as it's gf's bday and I'd look a bit of a dick if I buggered off, haha.

I'll go tomorrow morning - I won't do deads, as I'm DLing Monday, but I think I'll do a nice squat session.

Off Road
02-26-2011, 07:51 AM
I am going to have to start a new section in the ALN/WBB newsletter..."Gym Dropouts." :evillaugh:

GazzyG
02-27-2011, 04:51 AM
I am going to have to start a new section in the ALN/WBB newsletter..."Gym Dropouts." :evillaugh:

...bastard! :evillaugh:

Kiff
02-27-2011, 06:21 AM
Unacceptable

GazzyG
02-27-2011, 08:03 AM
Random Squat day to make me feel better about missing my session.

Squats:

10x44
10x88
10x176

20x176 Rep PR

1x265 Weight PR

Hope you guys are happy, you made me go out and squat my ass off, getting two PRs. Bastards.

I'm gonna make this a regular thing, squatting on a sunday. The gym was dead and just focusing on one exercise made things so much easier.

And I'm finally in the 20 rep squat club. It hurt. Vision was blurring on the last 2 or 3 reps, even though I was forcing myself to take breaths between reps haha.


Thanks guys.

Off Road
02-27-2011, 08:05 AM
Okay, we'll let you slide by this time...great PR.

GazzyG
02-27-2011, 09:19 AM
Okay, we'll let you slide by this time...great PR.


Cheers OR. I'm so happy the squats are moving, I feel like I've neglected them for a while in favour of deads.

Now I've found a weak point in my deads (power off the floor), I'll focus a bit more on my squats and hopefully as my quad power goes up, my power off the floor will up too.

Still gonna do some deficit deads tomorrow anyway, light ones too after today's sesh, don't wanna hinder recovery too much.

Kiff
02-27-2011, 10:01 AM
Looking good, 20 rep squats are the only way to redeem yourself. Well done.

HJP
02-28-2011, 12:47 AM
lol well done mate! You sure redeemed yourself well! Two PR's, no complaints from me!

GazzyG
02-28-2011, 07:39 AM
Deadlift with 4" deficit:

6x132
6x132
6x176
6x220 x2x2x2


Bench:

6x110
6x132
6x154 x2x2x2


Leg Press:

6x234
6x314
6x392
6x392


Overhead Press:

6x44
6x66
6x88
6x110


-----------

Summary:

Really tough today. Very early session, no breakfast and felt like I had no sleep last night.

Got in, did what I needed to do, got out.

Had a huge breakfast afterwards and went straight to bed for two hours.

Kiff
02-28-2011, 10:45 AM
Is the OH press strict?

Nice Deficits

GazzyG
02-28-2011, 10:53 AM
Is the OH press strict?

Nice Deficits

Strict as I can make it, buddy. Didn't do the clusters as I felt I'd have to throw my whole body into it, was so tired.

HJP
02-28-2011, 11:47 PM
Good effort getting in an doing it given the conditions mate!

GazzyG
03-01-2011, 04:27 AM
Good effort getting in an doing it given the conditions mate!

Thanks!

All self-inflicted mate, tbh! Was mrs' bday over weekend, so far too much booze and far too little sleep, haha!

I'm thinking (like Kiff) of entering a coupla powerlifting comps this year... want to get my total up to something respectable over these next few weeks.

HJP
03-01-2011, 06:46 PM
Look forward to it mate, keep us informed of what comps etc you entering!

GazzyG
03-02-2011, 10:25 AM
Squats:

6x44
6x110
6x198
6x242 x2x2x2


Rack Pulls:

6x132
6x220
6x309
6x352 x2x2x2 PR


Calf Raises:

6x154
6x154
6x154
6x154


Hammer Curls:

6x28
6x33
6x39 x2x2x2


Leg Raises:

6
6
6

----------------

Summary:

Good session. Enjoyed the rack pulls, Only thing holding me back on them is the feeling of my skin tearing from my hands. Aside from that, my back feels easily capable of pulling more.

Did very light calf raises after, as was wary of putting too much weight through back straight after squats and RPs.

Off Road
03-02-2011, 01:39 PM
Nice PR on the pulls. Don't be afraid to use straps for your top sets if it will allow you to use more weight.

GazzyG
03-04-2011, 07:59 AM
Good short session today, joined by a good training partner - only the one and only Kiff!


Deadlifts:

6x132
6x132
6x220
3x330
2x330
1x330


Overhead Press:

6x44
6x66
6x88
6x110 x2x2x2


Bench:

6x110
6x132
6x154
1x198 PR
1x220 - Not counting as PR, as struggled and did it with poor form.
6x154 x2x2x2


Dips:

6xBW
6xBW
6xBW+44
6xBW+44

-------------------------

Summary:

Really good session, was a top laugh with a great bloke. Good to put face to name.

Had a bit of fun squatting too, seeing how low we could go. You coulda stuck a drawing pin on the floor and Kiff woulda spiked his ass on it, haha!

Great sesh.

Also, after having a nice lengthy chat over lunch with Kiff, I think I'm gonna change things up a bit - move away from HCT-12 and move towards a more strength oriented program like 5/3/1. I'll have a good read up about it, but I know a lot of you guys are very experienced with it and I'd very much appreciate some pointers.

Cheers guys.

Kiff
03-04-2011, 08:33 AM
You had a good session, good luck reading up on 5/3/1 you did great today man pleasure to train with you.

the pope
03-04-2011, 01:44 PM
ye guys had a good workout.

looks like your done with hct for a while, are ya happy with your gains on it over all?

GazzyG
03-04-2011, 02:26 PM
ye guys had a good workout.

looks like your done with hct for a while, are ya happy with your gains on it over all?

Cheers mate! Yeah, I'm very happy with the gains I've made in the last forty seven HCT-12 sessions.

Overall, I've made:

Squats: +44lbs (198-242)
Bench: +66lbs (132-198)
Deadlifts: +110lbs (220-330)

I'd say I've made a lot of progress in four/five months. But now I want to mix things up a bit and lift heavier weights less often.

NickAus
03-04-2011, 03:05 PM
Congrats on the day 47 PR!!

What is your bodyweight now?

GazzyG
03-04-2011, 03:44 PM
Congrats on the day 47 PR!!

What is your bodyweight now?

Thanks mate!

At 76kg now, so about 10kg up on when I started.

Kong
03-04-2011, 04:23 PM
Lookin good mate. I'm currently cruising HCT-12. What kinda routine you thinkin about using next?

GazzyG
03-04-2011, 04:26 PM
Lookin good mate. I'm currently cruising HCT-12. What kinda routine you thinkin about using next?

Thanks mate!

Thinking of 531 next. Want all my big lifts on diff days so I can really give them 100%. And gonna stop deadlifting twice a week, as I think it's too much.

PS - digging the Predator quote, bud!

Coke
03-04-2011, 05:37 PM
Been going nice and steady for a while, keep at it this way and you can't go wrong.

GazzyG
03-05-2011, 04:52 AM
Been going nice and steady for a while, keep at it this way and you can't go wrong.

Thanks Coke. Yeah, been going steady, but with some of my exercises - particularly deadlift and bench - I keep stalling, cos I'm doing them 2x per week. Not giving myself enough time to recover.

I'm looking at 5/3/1, because it's less volume but the same exercises. I'm thinking that if I hit the big four (Bench/DL/Squat/Press) once a week, with only a couple of assist exercises, then it might stop me stalling so often.

Sometimes a change is better than a rest. And to be fair, I'm often lopping exercises out of my routine, because the gym I go to is so busy that it sometimes takes well over an hour and a half to finish the whole workout. :(

dechrist
03-05-2011, 07:08 AM
Good **** going on, will be following your progress my man!

Off Road
03-05-2011, 07:48 AM
I replied to your post on the main forum, but I will reply here too.

I'd stick with HCT-12 for longer, you've been making fantastic progress with it and I'd hate to see you give that up. Just switch to the 5 day routine (it's actually 4 days after the first week) and stay on the path you set for yourself. It will have you doing shorter and more intense sessions and it will space out your lifts a bit more. BUT, you will continue to make progress at a faster rate than with 5/3/1.

GazzyG
03-05-2011, 08:00 AM
Thanks guys.

I've been having a good look through the HCT-12 book at the 5 day routine. I'll sit down and work out what exercises I could do on each day.

Do you guys think I should drop DL/Squat/Bench down to once per week each still?

Thanks again.

Gaz

Off Road
03-05-2011, 08:13 AM
You have probably hit the point where hitting each lift less frequently will allow progress to continue at your expected rate. And that's what makes the HCT-12, 5 day routine so desirable; one week you will hit squats and deads twice, then one week you'll hit bench twice, then one week you'll hit shoulder press twice, and back to squats again for twice a week. I think that it would be a very worth-while experiment for you rather than switching horses while still making progress.

GazzyG
03-05-2011, 08:20 AM
You have probably hit the point where hitting each lift less frequently will allow progress to continue at your expected rate. And that's what makes the HCT-12, 5 day routine so desirable; one week you will hit squats and deads twice, then one week you'll hit bench twice, then one week you'll hit shoulder press twice, and back to squats again for twice a week. I think that it would be a very worth-while experiment for you rather than switching horses while still making progress.

Makes sense, OR.

Times like these I'm glad I'm part of this forum, to get some outside perspective on things rather than just going off on my own tangent.

GazzyG
03-05-2011, 08:27 AM
One thing I've noted while working out my 5day split is that if I go back to the original HCT12, it puts squats and DLs on the same day again.

Not sure whether I should go back to splitting them up, or stick with this and just make sure to do one lighter than the other.

So far, I've split it as follows:

Workout A -

Bench
Dips
Hammer Curls


Workout B-

Squat
Deadlift
Calf Raise


Workout C-

Chins
DB Row
Standing Press
Hanging Leg Raises

Off Road
03-05-2011, 08:44 AM
There are many ways around that...

You could do the deadlifts every-other session, you could swap (squats and deads) which one you work first week to week, you could use a deadlift variation like rack pulls or stiffies, or you could swich deadlifts with rows so that you hit them on a different day.

GazzyG
03-05-2011, 08:54 AM
Right, cheers.

Workout A -

Bench
Dips
Hammer Curls


Workout B1 -

Squat
Rack Pulls
Calf Raise

Workout B2 -

Deadlift
Legpress
Calf Raise

Workout C-

Chins
DB Row
Standing Press
Hanging Leg Raises


There we go, split that B session up and will alternate those two.

NickAus
03-05-2011, 08:16 PM
Thanks mate!

At 76kg now, so about 10kg up on when I started.

Good work!!

Time to get over 80 now...

Kiff
03-06-2011, 09:47 AM
Looks like you have all the advice you need in here, looking back at your paper log on Friday you def had stalled on the deads and squats while working at that intensity and weight.

GazzyG
03-06-2011, 10:17 AM
Looks like you have all the advice you need in here, looking back at your paper log on Friday you def had stalled on the deads and squats while working at that intensity and weight.

Absolutely mate.

I'm hoping this new split will help ease off the intensity and get the weights moving quickly again!

GazzyG
03-06-2011, 10:22 AM
Squats:

6x44
6x132
6x176
6x220
6x265 PR
1x265
220 x2x2x2


Rack Pulls:

6x44
6x132
6x220 x2x2x2


Calf Raise:

6x75
6x174
6x234
6x234

---------------

Summary:

Squat's starting to move. Woot! I couldn't do the 2,2,2 at that weight, managed one and knew it wouldn't happen, so dropped down to 220 for my clusters. I want 1 rep at 3pps within the next few coupla weeks.

Eased off on RPs and CRs after squat PR.

Kiff
03-06-2011, 10:28 AM
Nice!!!

Did your squats touch the bar? ;)

GazzyG
03-06-2011, 10:32 AM
Nice!!!

Did your squats touch the bar? ;)

Haha! No mate, there was a bloke doing 80kg 4" squats in that rack, I had to use the other!

Behemoth
03-06-2011, 01:54 PM
nice squatting gazzy

GazzyG
03-06-2011, 04:40 PM
nice squatting gazzy

Thanks Rory - been neglecting them in favour of deads for too long.

New routine will correct that :)

NickAus
03-06-2011, 04:44 PM
Nice squat PR......PLENTY more to come from you!!

Coke
03-06-2011, 06:30 PM
Effort is solid G, like how you are rockin' the squats.

GazzyG
03-07-2011, 02:34 AM
Nice squat PR......PLENTY more to come from you!!

Thanks, Nick!


Effort is solid G, like how you are rockin' the squats.

Cheers, Coke - I'm chasing down 3plates!

I'm more impressed with my gf's (Emma_Marie's) squatting than my own - she's gone from squatting 20lbs, to 132lbs for 6 in only a few weeks. With perfect form too!

GazzyG
03-07-2011, 07:53 AM
Just found out that me and Em are doing a 15 mile sponsored walk in a coupla weeks for charity.

Luckily I don't have squats the day before, haha!

Brian C
03-07-2011, 12:47 PM
Nice PR buddy! HCT seems to be really working for you. Great efforts in here!

HJP
03-08-2011, 02:57 AM
Nice effort on the squats!! Bet the back hurt after those pulls too lol squats then pulls is always tough!

GazzyG
03-08-2011, 07:08 AM
Nice PR buddy! HCT seems to be really working for you. Great efforts in here!

Thanks Brian!


Nice effort on the squats!! Bet the back hurt after those pulls too lol squats then pulls is always tough!

Still sore today, mate, haha! Thanks!

GazzyG
03-08-2011, 07:10 AM
Chin Ups:

6xBW
6xBW
6xBW x2x2x2


DB Rows:

6x33
6x55
6x55
6x66 x2x2x2


Standing Press:

6x44
6x66
6x88
6x110 x2x2x2


Hanging Leg Raises:

6
6
6

--------------

Summary:

Great session. Loving these shorter HCT-12 sessions - in and out in less than an hour and with plenty of energy for each of my exercises.

Off Road
03-08-2011, 07:12 AM
Just a little change, and BOOM, you bust out a squat PR. Glad it's working out so well for you. Keep up that great work.

GazzyG
03-08-2011, 07:14 AM
Just a little change, and BOOM, you bust out a squat PR. Glad it's working out so well for you. Keep up that great work.

Cheers OR. Goes to show that it pays off being part of a community like this.

Without everyone's advice I'd've probably gone off at some crazy tangent and ended up slowing myself down more.

HJP
03-09-2011, 01:06 AM
Awesome work in here man!

Each of those numbers are impressive, keep it up GazzyG!

LuNa
03-09-2011, 01:56 AM
Looking good gazzy. You made some great progress already and with the slight change on HCT-12 you will be looking at even more progress.

Coke
03-09-2011, 06:05 AM
Good deal on doing the 15 mile charity walk with your girl...nice workout too.

GazzyG
03-09-2011, 07:50 AM
Thanks a lot guys, appreciate all the positive comments, really keeps me going.

Got three weeks left of bulking, then I'm gonna do a mini-cut, try to get rid of 3-5% bf. Then carry on bulking again, but keeping bf a little lower.

Just made up 2k of today's calories at MaccyD's haha.

LuNa
03-09-2011, 08:00 AM
Thanks a lot guys, appreciate all the positive comments, really keeps me going.

Got three weeks left of bulking, then I'm gonna do a mini-cut, try to get rid of 3-5% bf. Then carry on bulking again, but keeping bf a little lower.

Just made up 2k of today's calories at MaccyD's haha.

How long do you plan on cutting?

Kiff
03-09-2011, 08:03 AM
Glad the shorter workouts are going well :)

GazzyG
03-09-2011, 08:55 AM
How long do you plan on cutting?

Not long mate. I'm not fat by any means, but I'm a little bit softer around the mid section than I would like.

I know my gf loses 2-3lbs a week when dieting. I'd like a slower loss than that, maybe 1-2lb a week. So if I make it a slow loss for 6 weeks then I think that'd be me sorted and I can get right back on the bulk.

Not so much a cut, really, as a tidy up.

Kiff
03-09-2011, 09:09 AM
Not long mate. I'm not fat by any means, but I'm a little bit softer around the mid section than I would like.

I know my gf loses 2-3lbs a week when dieting. I'd like a slower loss than that, maybe 1-2lb a week. So if I make it a slow loss for 6 weeks then I think that'd be me sorted and I can get right back on the bulk.

Not so much a cut, really, as a tidy up.

Lies


You are fat.

GazzyG
03-09-2011, 09:14 AM
Lies


You are fat.

So's your face!

GazzyG
03-10-2011, 10:17 AM
Bench:

6x44
6x110
6x154
6x176 x2x2x2


Dips:

6xBW
6xBW
6xBW+33
6xBW+44 x2x2x2
0xBW+66 - tried it for a laugh, just collapsed, haha! Soon, my precious, soon...


Hammer Curls:

6x22
6x33
6x39 x2x2x2

-------------

Summary:

Good day. Bench felt good today, as did everything really. Could probably have pushed out an even better session if I'd've had some breakfast beforehand lol. As it was, went in starving. Surprised I had the energy I did.

On another note, my cousin (who's a very strong lifter) has just started going to a Strongman gym every fortnight. I'm very tempted to tag along with him...

Kiff
03-10-2011, 11:03 AM
Gazzy, get to that gym, even if you train HCT there just go and soak up the atmosphere, learn like a sponge.

GazzyG
03-10-2011, 11:27 AM
I think I will, mate. My cousin says he's learning some great things from these guys and been having some great training sessions, so I stand to gain even more if you think about it.

the pope
03-10-2011, 03:17 PM
Cheers mate! Yeah, I'm very happy with the gains I've made in the last forty seven HCT-12 sessions.

Overall, I've made:

Squats: +44lbs (198-242)
Bench: +66lbs (132-198)
Deadlifts: +110lbs (220-330)

I'd say I've made a lot of progress in four/five months. But now I want to mix things up a bit and lift heavier weights less often.

good work some nice gains,

i see you have sticked with the hct, keep at it man

GazzyG
03-10-2011, 03:38 PM
good work some nice gains,

i see you have sticked with the hct, keep at it man

Cheers mate.

Yeah, still with HCT, just spread it out over the week, bit less intense.

Coke
03-10-2011, 06:07 PM
You really ought to go check that strongman gym out with your cousin, that would totally rock imo...look forward to some feedback in case you do happen to get in there.

GazzyG
03-11-2011, 02:21 AM
You really ought to go check that strongman gym out with your cousin, that would totally rock imo...look forward to some feedback in case you do happen to get in there.

I think it's gotta be done. Even if I can only make it once a fortnight, it's still worth it for the amount I'd learn.

LuNa
03-11-2011, 02:46 AM
Nice progress and bench session. Strongman gym sounds amazing.

GazzyG
03-11-2011, 03:04 AM
Nice progress and bench session. Strongman gym sounds amazing.

Cheers mate :)

GazzyG
03-11-2011, 09:00 AM
Deadlifts:

6x66
6x132
6x220
6x264
6x330 x2x2x2 PR


Leg Press:

6x313
6x313
6x392


Single Legged Leg Press:

6x194
6x234 x2x2x2


Calf Raises:

6x75
6x174
6x234
6x293

----------------------

Summary:

Enjoyed today. The deadlift clusters were a nightmare - my girlfriend was getting bored watching whilst I was breathing, stretching, swearing and generally psyching myself up for each cluster. Getting them off the floor is a pain in the ass - if I give it my all then they do go, but if I doubt myself for a second then they stay welded.

All you can eat Chinese Buffet tonight....

Kiff
03-11-2011, 09:02 AM
Great PR. The gf can stuff it if your pulling like that ;)

GazzyG
03-11-2011, 09:05 AM
Great PR. The gf can stuff it if your pulling like that ;)

Thanks buddy!

And nah, she was alright, she wasn't exactly hurrying me. And she did very well on her own DLs today too. :)

Coke
03-11-2011, 06:16 PM
All you can eat Chinese Buffet tonight....

Dude, you set me off - had to go grab a bite to eat, lol.

Way to step to those deads!!

HJP
03-12-2011, 02:03 AM
Mint pulls man! Really really strong
I had Chinese for tea after the meet. It's so good...

GazzyG
03-12-2011, 04:16 AM
Dude, you set me off - had to go grab a bite to eat, lol.

Way to step to those deads!!

Thanks mate! And yeah, the buffet had to be done lol.


Mint pulls man! Really really strong
I had Chinese for tea after the meet. It's so good...

Yeah, Chinese is awesome, just can't go wrong. And thanks - my back and traps are stiff as a board today; I've not had that following deads for a long while. Musta done some serious work, haha!

Just gonna keep plugging away. If the weight still feels crazy heavy next DL sesh, I'll leave it at that weight, but if I feel some extra energy, I'm gonna add 5kg (10lb) and see where that takes me. Gonna really start focusing on my legs too. Squats+single leg press. If I get more power in my legs I'll have more power off the floor - and it's breaking it off the floor that's intimidating atm. Once it's airbone I can lock it out a piece of piss haha.

Off Road
03-12-2011, 07:57 AM
Nice pulls Gazzy.

GazzyG
03-12-2011, 08:00 AM
Nice pulls Gazzy.

Cheers OR - hope you're getting over your flu, mate.

HJP
03-12-2011, 05:17 PM
Good to hear you know where to work on your lifting! Try deficit deads too with feet on a board so they're closer to the bar, helped me a lot off the floor

GazzyG
03-13-2011, 08:31 AM
Good to hear you know where to work on your lifting! Try deficit deads too with feet on a board so they're closer to the bar, helped me a lot off the floor

Will do that mate! I might even do my warm up sets and lighter work sets from deficit, see if I can trick my body into lifting the heavy set quicker lol!

GazzyG
03-13-2011, 08:37 AM
Chins:

7
6
6
3
3


One Arm DB Rows:

6x33
6x55
6x66
6x72
6x77 x2x2x2 PR


Standing Press:

6x44
6x66
6x88
6x120 x2x2x2 PR


Leg Raises:

6
6
6

------------------------------------
Summary:

Knackered. Aching. Happy. Had to push press the clusters on the standing press, but hey, I'm pleased.

Sat here now with 2 pints of chocolate milk and the rugby on the telly.

HJP
03-13-2011, 12:31 PM
Nice work! Enjoy the milk, what footy is it?

GazzyG
03-13-2011, 02:39 PM
Nice work! Enjoy the milk, what footy is it?

Cheers mate! Milk was good, haha!

Was England vs Scotland in the 6 Nations. We beat them, but not by much, wasn't our best game. Still unbeaten this tournament though; Ireland next. If we beat them it's a clean sheet tournament. :)

HJP
03-13-2011, 02:48 PM
Mate that'd be impressive! Hope you guys don't keep this form through the world cup lol

Kiff
03-13-2011, 04:41 PM
Mate that'd be impressive! Hope you guys don't keep this form through the world cup lol

Dude it is world cup year, we are NZ alter ego, you play awesome rugby for 3 years then flop, we play flop rugby for 3 years then peak :indian:

Nice work Gazzy