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Thread: GazzyG's HCT12 Journal

  1. #2626
    Crikey, its a 30 foot ape! Kong's Avatar
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    I'll give it a go then!
    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

  2. #2627
    Senior Member GazzyG's Avatar
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    DE Upper/Deload

    Speed Bench:

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


    JM Presses:

    8x40(88)
    8x40(88)
    8x40(88)


    Decline DB Flyes:

    12x20's(44's)
    12x20's(44's)
    12x20's(44's)


    Barbell Rows:

    6x80(176)
    6x80(176)
    20x60(132)


    Dips:

    18, 5


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

    That felt really good, get in there, shift some submax weights and get the blood flowing.

    I'm SO sore and achey today, from the diff deadlifting variations yesterday, lol.

    DB Flyes felt easier; chest definitely being worked. Should do wonders for bench.

    Dips were meant to be 20reps in as few sets as possible. Got 18 out the first set, woulda been silly to just do 2 more, so did 5, haha.

    All good, all good.
    Last edited by GazzyG; 03-19-2013 at 01:23 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

  3. #2628
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by GazzyG View Post
    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!!
    nice, jumping in at the deep end, where is it 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/

  4. #2629
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    nice, jumping in at the deep end, where is it at?
    It's in Swansea, bud. And I just want the experience, tbh. If there was a meet a bit smaller or more local, I'd go for that, 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

  5. #2630
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by GazzyG View Post
    It's in Swansea, bud. And I just want the experience, tbh. If there was a meet a bit smaller or more local, I'd go for that, haha!
    doesnt matter about the meet buddy, its all about you! as long as you have a blast, I just had a gander at the GBPF schedule and the west midlands open is 24th november! I imagine that will either be solihull way, or closer to you than me! usually is!

    if you have your eyes set on this BPO one though go for it! I wish you all the best man and look forward to following your progress up to it! gotta do one sooner or later!
    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/

  6. #2631
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by GazzyG View Post
    All good, all good.
    No joke, all is well with you G!

  7. #2632
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    doesnt matter about the meet buddy, its all about you! as long as you have a blast, I just had a gander at the GBPF schedule and the west midlands open is 24th november! I imagine that will either be solihull way, or closer to you than me! usually is!

    if you have your eyes set on this BPO one though go for it! I wish you all the best man and look forward to following your progress up to it! gotta do one sooner or later!
    Cheers bud! Really want to get a comp under my belt so I can call myself a 'powerlifter' rather than just being a gymrat, lol

    Quote Originally Posted by Coke View Post
    No joke, all is well with you G!
    Thanks Terry!
    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

  8. #2633
    Senior Member GazzyG's Avatar
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    Super-Slow Short Jog

    1.5 miles

    17mins 39secs


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

    Slowest run in a long, long time. Granted, it's deload week, but even so should have gone a little quicker and still been easy.

    HOWEVER

    Hamstrings are absolutely FRIED still from the SLDLs the other day. I mean wracked with DOMS, haha. They were like chunks of wood on this run, wouldn't warm up and loosen whatsoever.
    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

  9. #2634
    Senior Member GazzyG's Avatar
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    ME Lower Deload

    Deload Squats:

    10xbar
    6x40(88)
    4x60(132)
    4x80(176)
    2x100(220)
    1x140(308)
    1x140(308)
    1x140(308)
    1x140(308)
    1x140(308)


    Cable Pullthroughs:

    8x80(176)
    8x80(176)
    60x55(121)


    Front Squats:

    4x60(132)
    4x60(132)
    10x40(88)



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

    Alex's idea of a deload session is different to mine. 140kg used to be about the max I'd run to in a heavy session. Now I'm using it in deload sessions?!

    Cable Pullthroughs are gone soon, to be replaced by something else. I think 60 reps indicates that an exercise is a little too easy...

    Front squats are still a nightmare. The idea of those light ones today was just to get used to form. Gonna be a while before I'm going heavy on those, I think.

    Shattered, now. Really needing this deload. Been out moving lumber and planting trees today. Now got a nice bottle of Merlot and a lamb curry, as well as a lie in tomorrow.
    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

  10. #2635
    Cardio bunny Alex.V's Avatar
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    That's entirely your fault, mate. You're the one who's progressed to the point where your former 'heavy single' weight is now, what, 80-85% of your 1rm?
    "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. #2636
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Alex.V View Post
    That's entirely your fault, mate. You're the one who's progressed to the point where your former 'heavy single' weight is now, what, 80-85% of your 1rm?
    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

  12. #2637
    Senior Member GazzyG's Avatar
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    ME Upper Deload

    Deload Bench:

    15xbar
    10x50(110)
    4x60(132)
    2x80(176)
    3x90(198)Equals 3Rep PR
    8x60(132)
    8x60(132)


    Barbell Rows:

    10x60(132)
    10x60(132)
    30x40(88)


    Dips/Pullups Medley - Dips=1pt, Pullups=2pts, no rest longer than 3 secs:

    5 Dips, 3 Pullups, 5 Dips, 2 Pullups, 3 Dips, 2 Pullups, 3 Dips, 1 Pullup, 3 Dips

    Dips: 19pts Pullups: 16pts Total: 35pts



    Band Pulldowns (Light Band):

    10, 10, 10, 10, 10, 10



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

    Was meant to do a double @90kg. But my best 3RM before (I think) was 90kg, so I got the extra rep. I enjoy the thought of using a previous best weight as a deload...

    Good session. Good appetite today, too.

    Weight staying steady at about 14st 2lbs (198lbs), don't really want it going up or down. If it goes up, my cardio will get really hard. If it goes down, it'll suffer. ~200lbs is about right for my needs right 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

  13. #2638
    WBB Team Captain Coke's Avatar
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    Fine week with the deload.

  14. #2639
    Moderator Brian Hopper's Avatar
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    Your progress is getting better and better!!!
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  15. #2640
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Fine week with the deload.
    Cheers Coke!

    Quote Originally Posted by Brian Hopper View Post
    Your progress is getting better and better!!!
    Thanks Brian! Loving the training atm. Love it when you come out of the gym after a good session and think 'yes, yes this is what I like to do. This is what I'm good at doing.'
    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. #2641
    Moderator Brian Hopper's Avatar
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    That's definitely a good feeling!
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  17. #2642
    Senior Member GazzyG's Avatar
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    Long Easy Run

    4.5mile 52mins 23secs

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

    Reasonably easy run, though even an easy run is still a gruelling feat of endurance compared to lifting.

    Last mile and a half seemed to go a lot quicker than the first.
    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. #2643
    Senior Member GazzyG's Avatar
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    DE Lower

    Speed Squats:

    10x60(132)
    5x65(143)
    3x70(154)
    3x75(165)
    3x75(165)
    3x75(165)
    3x75(165)
    3x75(165)
    Add Light Bands
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)


    Rack Pulls (Knee Height):

    5x100(220)
    3x140(308)
    3x180(396)
    5x100(220)


    Good Mornings:

    6x80(176)
    6x80(176)
    12x60(132)
    12x60(132)


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

    Nice day. Felt good to get some rack pulls in; not done them in a long, long time. Was expecting them to feel tough, but were pretty easy. Likewise with the GMs.

    Lower back is coming a long way.

    On vacation for a week from Thursday, so today's and tomorrow's DE days are gonna be pretty high volume. Gonna take resistance bands with me on hol, so can get soem very light work in, keep myself limber.
    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. #2644
    Crikey, its a 30 foot ape! Kong's Avatar
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    Great lower day! Can you send me a template of what your doing at the minute 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

  20. #2645
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Strong rack pulls bro. Good to have some heavy weight in those hands for reps!
    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

  21. #2646
    Senior Member tom183's Avatar
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    Nice lower session there, man.

  22. #2647
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kong View Post
    Great lower day! Can you send me a template of what your doing at the minute mate?
    Cheers bud! And it's Westside, so you can find the templates easily online. Mine is slightly modified to allow for the cardio, though. I shall write it up and send you a copy anyway, though!

    Quote Originally Posted by HJP View Post
    Strong rack pulls bro. Good to have some heavy weight in those hands for reps!
    Cheers bud, aye! Less likely to hurt yaself with the rack pulls, too.

    Quote Originally Posted by tom183 View Post
    Nice lower session there, man.
    Cheers Tom!
    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. #2648
    Senior Member GazzyG's Avatar
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    DE Upper and Running

    Speed Bench:

    20xbar
    6x40(88)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    Add Mini AND Light band beneath bench
    4x45(99)
    4x55(121)
    4x55(121)


    JM Press:

    8x40(88)
    8x40(88)
    8x40(88)


    Barbell Rows:

    10x85(187)
    10x85(187)
    5x100(220)
    10x65(143)


    Then home:

    1.5 mile run
    13mins 44secs


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

    Absolutely shattered now.

    On vacation tomorrow - nice six hour drive down to the south of the country for a week of pub food, sea-air and good beer!

    Went out with a bang today. Had no time for gym yesterday, so did both the gym and run today instead.

    Gym went very well.

    With both bands stretch under bench holy CRAP that's a lot of tension! 55kg felt more like 90-100kg. Was very impressed.

    The 1.5mile run went very well, too. Was happy with that. Managed to stave off any stitches.
    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. #2649
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by GazzyG View Post
    On vacation tomorrow - nice six hour drive down to the south of the country for a week of pub food, sea-air and good beer!
    Have a great time, vacation is well deserved - been truly going at it.

  25. #2650
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Have a great time, vacation is well deserved - been truly going at it.
    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

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