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Thread: GazzyG's HCT12 Journal

  1. #2601
    fat submariner
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    great squat PR Gaz... well done mate!
    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

  2. #2602
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    great squat PR Gaz... well done mate!
    Cheers bud! Wasn't pretty but it still counts, lol
    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. #2603
    Senior Member GazzyG's Avatar
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    Heavy Interval Training

    5min warm up Jog

    Then 5x the following intervals on a HILL!!

    - 100m strides
    - 100m sprint
    - 50m jog
    - 50m brisk walk


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

    Actually surprisingly fun...

    Sprints are getting a lot faster now. Hardest part of tonight's training was making sure I didn't fall over as I was sprinting downhill, lol

    Still got half of yesterday's homemade quiche left over, so gonna go get a big bag of chips (fries for you guys on the wrong side of the pond) and enjoy them. Nothing to do tomorrow morning, so a nice lie-in in bed...
    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. #2604
    Cardio bunny Alex.V's Avatar
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    Nicely done, man! Hill was meant to make it tough. I'm glad you said it was "fun", means "easy". Duly noted for next week.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  5. #2605
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Alex.V View Post
    Nicely done, man! Hill was meant to make it tough. I'm glad you said it was "fun", means "easy". Duly noted for next week.
    Dude -all my long distance runs are on a massive hill, lol!

    And what do you mean by noted for next week? Am I going to be doing sprints... up a WALL?
    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. #2606
    Senior Member GazzyG's Avatar
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    ME Bench

    Bench:

    20xbar
    4x60(132)
    2x70(154)
    1x85(187)
    1x110(242)PR
    10x70(154)
    10x70(154)


    Paused Bench:

    5x70(154)1 sec pause on chest
    5x70(154)1 sec pause 2" off chest
    5x70(154)2 sec pause on chest
    5x70(154)2 sec pause 2" off chest


    Pullups:

    5, 5, 5, 5


    DB Rows:

    10/10x35s(77s)
    12/12x35s(77s)



    Lat Raises:

    10x7.5s(16.5s)
    10x10s(22s)



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

    Had a reasonably shitty day today - got news back about my Alfa Romeo which was in the shop having work done. Something pretty drastically wrong with the internals of the engine, so will be dipping even further into savings to sort it ><

    So vented my frustrations on the bench, lol.

    I know my chest is weak, so brought my grip in a little bit, so my pinkies were about an inch in from the rings. BIG difference. 110kg went up slowly, but there was no danger of it stalling. Felt, if anything, easier than 107.5kg.

    Having a good spotter to give a good hand-off then leave the bar alone really helped, too.

    Very happy with that session.

    Deload now. Gonna give these ole joints a rest for a week with some high-rep, low-weight, as I've been setting PRs on every major exercise for a coupla weeks now.
    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. #2607
    Moderator Brian Hopper's Avatar
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    PR's Good job bro!!!!
    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

  8. #2608
    Senior Member tom183's Avatar
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    PRs in bench, deadlift and squat all in a couple of weeks. Things are looking good, man.

  9. #2609
    Crikey, its a 30 foot ape! Kong's Avatar
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    Great stuff mate!
    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. #2610
    Cardio bunny Alex.V's Avatar
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    PRs in Bench, Squat, Deadlift, AND distance running in the last few weeks. Like I said, man, all you do is win. Congrats! Deload week.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  11. #2611
    THE 800 QUEST NickAus's Avatar
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    You have become a workhorse bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #2612
    fat submariner
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    another bench PR? great job 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

  13. #2613
    WBB Team Captain Coke's Avatar
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    Happy to see you elevate G!

  14. #2614
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Damn Gaz, you are going from strength to strength! Awesome to see buddy. Enjoy the deload and enjoy the rest. You sure have earned it.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  15. #2615
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    PR's Good job bro!!!!
    Thanks Bri!

    Quote Originally Posted by tom183 View Post
    PRs in bench, deadlift and squat all in a couple of weeks. Things are looking good, man.
    Cheers Tom! Going to enjoy the deload after tomorrow's last DE session.

    Quote Originally Posted by Kong View Post
    Great stuff mate!
    Cheers Jamie!

    Quote Originally Posted by Alex.V View Post
    PRs in Bench, Squat, Deadlift, AND distance running in the last few weeks. Like I said, man, all you do is win. Congrats! Deload week.
    Woo!

    Quote Originally Posted by NickAus View Post
    You have become a workhorse bro!!
    Cheers Nick!

    Quote Originally Posted by macdaknife View Post
    another bench PR? great job Gaz!
    Thanks Mac!

    Quote Originally Posted by Coke View Post
    Happy to see you elevate G!
    Cheers Coke!

    Quote Originally Posted by HJP View Post
    Damn Gaz, you are going from strength to strength! Awesome to see buddy. Enjoy the deload and enjoy the rest. You sure have earned it.
    Thanks Hayden!
    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

  16. #2616
    Senior Member GazzyG's Avatar
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    Short Run

    1.5 miles, 13mins 31secs

    Was meant to be 3mile, but the mother of all stitches took me out of the game halfway through ><

    Also, competitions lined up for this year so far.


    April 14th - 10k Trail Run

    Sept 7th - Open Powerlifting Champs


    Big gap between those two, so would like to find a half marathon that I could train for as well.
    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. #2617
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by GazzyG View Post
    1.5 miles, 13mins 31secs

    Was meant to be 3mile, but the mother of all stitches took me out of the game halfway through ><

    Also, competitions lined up for this year so far.


    April 14th - 10k Trail Run

    Sept 7th - Open Powerlifting Champs


    Big gap between those two, so would like to find a half marathon that I could train for as well.
    Competitions!! Awesome mate
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  18. #2618
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Competitions!! Awesome mate
    Cheers bud! Last coupla years I've had things get in the way and stop me from entering any comps. Determined to not let that happen this year.
    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

  19. #2619
    Senior Member GazzyG's Avatar
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    Last DE Lower before deload!

    Speed Squats:

    10x60(132)
    5x65(143)
    3x75(165)
    Add Light Bands
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)


    SLDLs:

    10x100(220)Conv
    10x100(220)Sumo
    4x130(286)Conv


    Deficit Deads:

    6x100(220)
    6x100(220)
    6x100(220)


    Hanging Leg Raises:

    12, 12, 12, 12


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

    Interesting session, with a coupla movements I don't normally do.

    I really don't enjoy SLDLs. I find it very hard to reach the bar without rounding my lower back. I experimented with different stances to see what works best. Sumo helps with the reach, but lacks power.

    Did the last set Conventional, but really felt paranoid about form, so cut it at four reps, rather than the eight I was originally aiming for.

    Deficits deads, however, went much better than I anticipated. The last time I did them, I really tweaked my back. This time, easy. Watching Tom Mutaffis' vid in the vids section helped, I think - noticed how he got low and used legs, so I did the same.

    Deload from tomorrow, looking forward to it.
    Last edited by GazzyG; 03-18-2013 at 03:03 PM.
    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

  20. #2620
    Powerlifter/Strongman J L S's Avatar
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    nice work as of late gaz, you have earned the deload, what comp are you looking at ?
    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/

  21. #2621
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    nice work as of late gaz, you have earned the deload, what comp are you looking at ?
    Cheers bud! BPO UK Open in Sept. It's a nice way off yet, which gives me time to add a plate or so to each lift, haha!!
    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

  22. #2622
    Senior Member tom183's Avatar
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    Nice work. How much deficit were you using on those deads?

  23. #2623
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice work. How much deficit were you using on those deads?
    Cheers bud. Just a 1 plate deficit. I'm super paranoid about any deadlift movements out of the ordinary, lol!
    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. #2624
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good stuff as always pal, do you find the
    DE stuff helps? Thinking about adding some speed work to my rep days.
    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. #2625
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kong View Post
    Good stuff as always pal, do you find the
    DE stuff helps? Thinking about adding some speed work to my rep days.
    Massively

    At first I was dubious because of how light the weights were on DE days. But it really works.

    Think about it - if you learn to accelerate faster, then it's less time straining against the weight.
    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

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