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Thread: GazzyG's HCT12 Journal

  1. #2526
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Speed session is ace.
    Thanks Coke!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  2. #2527
    Senior Member GazzyG's Avatar
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    Long Distance Slow Running

    7 miles: 1hr 24mins 36secs

    Didn't get sleep till 2am this morning; my cousin's moving to Wales, so we had a bit of a leaving party for her. I didn't drink (was driving) but was still SHATTERED when I woke up this morning.

    Calves were getting tighter and tighter as I ran, so had to stop pretty much every mile in order to stretch them out.

    I could shave 5mins+ easy off that time after a decent night's rest.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  3. #2528
    Senior Member GazzyG's Avatar
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    DE Upper

    Speed Bench:

    20xbar
    6x40(88)
    3x40(88)
    3x50(110)
    3x50(110)
    3x50(110)
    3x50(110)
    3x50(110)
    3x50(110)
    3x50(110)
    3x50(110)


    JM Press:

    10x40(88)
    15x40(88)
    15x40(88)


    Rows:

    10x80(176)
    10x80(176)
    10x80(176)


    Pullups:

    4, 4, 3


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

    Decent enough day. Feeling a bit under the weather - the wife has come down with something nasty and I'm starting to feel a tickle in the chest, too.

    Shoulder was 'clicking' on speed bench on the really fast reps, but no pain at all.

    Pendlay Rows felt very strong to begin with, but tired quickly - legs still a bit fatigued from yesterday's run methinks, lol.

    Pullups - intended do many more, but tweaked shoulder on third set, so left it there. Doesn't help that the pullup bar is 7/8 feet off the ground; I have to drag over a box, stand and that and STILL make a little jump to begin, which then of course jars the shoulder, lol!

    Big day of squatting tomorrow, need to eat up tonight and hope that this bug doesn't flare up enough to put me off.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  4. #2529
    Powerlifter/Strongman J L S's Avatar
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    thats brutal about jumping up to the bar to begin with. I bet thats pretty harsh on the old joints. Nice work though gaz, hope the squats feel good tomorrow
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  5. #2530
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    thats brutal about jumping up to the bar to begin with. I bet thats pretty harsh on the old joints. Nice work though gaz, hope the squats feel good tomorrow
    Thanks bud! And yeah, harsh they do feel, though shoulder's feeling fine today so not too bad.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #2531
    Senior Member GazzyG's Avatar
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    ME Lower

    Squats:

    15xbar
    6x80(176)
    4x105(231)
    2x120(264)
    1x140(308)
    1x165(363)PR
    Add Mini Bands
    8x105(231)
    8x105(231)


    Wide-stance Box Squats:

    8x100(220)Two sec Pause on Box
    8x110(242)One sec Pause on Box
    8x125(275)No Pause
    5x130(286)No Pause


    Good Mornings:

    6x105(231)
    6x105(231)


    Cable Pull Throughs:

    8x55(121)
    8x75(165)
    MANY(Upwards of 20)x75(165)


    Treadmill: 1 mile run, 10mins 30secs.

    Followed by a 1.5mile walk home.


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

    It's the wife's birthday today, so thought I'd celebrate by going out and setting a squat PR

    Was feeling really drained all day (been out driving tractors, hitching trailers etc), plus still feel like I'm coming down with a cough and cold. Had no energy during warmup sets, but found a secret - ate a Snickers after my warmups and BOOM energy, lol.

    Gonna make it a habit to bring a bar of chocolate with me in future, methinks.

    That final rep of 165kg felt good. Sank it WAY lower than the previous time I set a PR. Used that little bounce at the bottom to help me get back up. My usual sticking point (where your back begins to take over from legs to straighten you up) went much easier than I was expecting - Good Mornings are REALLY helping in this regard.

    Was only meant to do 2-3 on top set of box squats, but pfft, was buzzing and had strength to spare. Could've gone higher than 5, too, I reckon.

    Really happy with this squat session.

    Bodes well for next week's deads. I really want that 200kg...
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  7. #2532
    Powerlifter/Strongman J L S's Avatar
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    drive a tractor down my way so I can practice pulling it god damn it!

    nice squat PR, been a long time coming, told you before I sensed one approaching with the weights you are using on those box squats!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  8. #2533
    Senior Member tom183's Avatar
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    Strong work with the squat PR, man.

  9. #2534
    Crikey, its a 30 foot ape! Kong's Avatar
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    165 on the Squats...damn you!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  10. #2535
    THE 800 QUEST NickAus's Avatar
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    Killing it bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #2536
    Moderator Brian Hopper's Avatar
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    Good job on the PR!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #2537
    WBB Team Captain Coke's Avatar
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    Stellar day with the squats!

  13. #2538
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    drive a tractor down my way so I can practice pulling it god damn it!

    nice squat PR, been a long time coming, told you before I sensed one approaching with the weights you are using on those box squats!
    Cheers bud! And what size tractor? We have about ten, of varying sizes, from little Kubota open-tops through to massive New Holland Combines, lol!

    Quote Originally Posted by tom183 View Post
    Strong work with the squat PR, man.
    Thanks Tom! Been a long time coming, lol.

    Quote Originally Posted by Kong View Post
    165 on the Squats...damn you!
    Hehe! Cheers, bud.

    Quote Originally Posted by NickAus View Post
    Killing it bro!!
    Thanks Nick! Here's hoping that four plates will fall on the squat soon!

    Quote Originally Posted by Brian Hopper View Post
    Good job on the PR!!!
    Cheers Brian! Westside is certainly starting to work out for me, now I've upped the calories to match.

    Quote Originally Posted by Coke View Post
    Stellar day with the squats!
    Thanks Coke! Was a tiring session, to be sure!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  14. #2539
    fat submariner
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    excellent Gaz... really chuffed for you mate! 200kg will fall next week, I'm sure of it (just get some berocca down your neck and stave off that cold!)
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #2540
    Moderator Brian Hopper's Avatar
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    Good, glad to see you found a program that is working and making you strong!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #2541
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    excellent Gaz... really chuffed for you mate! 200kg will fall next week, I'm sure of it (just get some berocca down your neck and stave off that cold!)
    Hey bud. I reckon it will, too.

    Too late on the cold front though - hit my like a right hook >< Been really ill all day and barely eaten anything. Hopefully I'll be a bit better tomorrow and will be able to eat something.

    Quote Originally Posted by Brian Hopper View Post
    Good, glad to see you found a program that is working and making you strong!
    Cheers Brian!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  17. #2542
    Senior Member GazzyG's Avatar
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    ME Upper

    Bench:

    20xbar
    4x60(132)
    2x70(154)
    1x85(187)
    1x107.5(236.5)PR
    10x70(154)
    10x70(154)


    Band Bench (Single Mini looped under bench):

    8x60(132)
    6x60(132)
    6x60(132)


    Rows:

    6x80(176)
    8x80(176)
    4x100(220)
    4x100(220)


    DB Rear Delt Flyes:

    15x10's(22)
    15x10's(22)
    15x10's(22)



    Then home followed by:

    1x800m run 4mins 15secs
    1x800m run 3mins 53secs


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

    Still suffering pretty badly from this cold, blocked nose, coughing, no appetite, so went into the gym expecting to fail.

    Came out with a PR. Very happy.

    I imagine that, despite the illness, the Upper deload last week (till rest my shoulder) did the job and I've bounced back with more strength than ever. Whatever the reason, happy.

    Looping a single mini-band under the bench gives WAY more tension that choking two on DBs. The sets of 8,6,6 @ 60kg+mini were a LOT heavier than the sets of 10@70kg that preceded them. Harder to control, too. Interesting experience.

    Runs were a bit mediocre.

    Was supposed to do four runs of 800m, but after the second run I got an incredible stitch down my right hand side that just wouldn't go away. I well imagine that's to do with all the coughing I've been doing.

    All in all, good day of training. Next week, illness gone, appetite back, should be set to do even better.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  18. #2543
    Moderator Brian Hopper's Avatar
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    Lakeland, Florida
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    Good job Gaz!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #2544
    Senior Member tom183's Avatar
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    Awesome work with the bench PR.

  20. #2545
    WBB Team Captain Coke's Avatar
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    Really appreciate how you handled that, especially under the conditions - nice G.

  21. #2546
    fat submariner
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    AWESOME PR GAZ!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #2547
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    AWESOME PR GAZ!
    Quote Originally Posted by Coke View Post
    Really appreciate how you handled that, especially under the conditions - nice G.
    Quote Originally Posted by tom183 View Post
    Awesome work with the bench PR.
    Quote Originally Posted by Brian Hopper View Post
    Good job Gaz!!!
    Thanks all! Very happy, as bench is normally a slow mover for me.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #2548
    Senior Member GazzyG's Avatar
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    Token DE Lower

    Speed Squats:

    One Sec Pause
    10x60(132)
    5x65(143)
    3x70(154)
    3x70(154)
    No Pause
    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)


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

    Had to drop the bike in at the garage today, gets its spring service.

    After walking back from town, that only gave me a very short time to train (gym closes at 12:30 on a Sat!).

    Managed to get all my speed squats in, but that was it. Better than nothing, and nothing better to build a squat than squats, lol.

    Going out for a meal and a few drinks with friends tonight; was my wife's birthday a few day ago and it's our 1 year anniversary tomorrow.

    Good excuse to load up with carbs, fill my reserves, ready for the coming week.

    Also known as The Week I Finally Pull 200kg...
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  24. #2549
    Crikey, its a 30 foot ape! Kong's Avatar
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    Congrats on the bench PR! The fact your catching me up on the pressing makes me feel very uneasy haha
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  25. #2550
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Also known as The Week I Finally Pull 200kg...
    get it done bud!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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