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Thread: GazzyG's HCT12 Journal

  1. #2726
    Senior Member GazzyG's Avatar
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    ME Upper

    Bench:

    20xbar
    4x60(132)
    2x70(154)
    1x85(187)
    2x105(231)Rep PR
    10x70(154)
    10x70(154)
    2 Second Pause on Chest
    6x70(154)
    4x80(176)
    4x80(176)
    8x60(132)
    8x60(132)


    Military Press:

    3x40(88)
    3x40(88)
    11x40(88)


    Barbell Rows:

    10x80(176)
    12x70(154)
    12x70(154)


    DB Rows:

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


    Bent Over Lat Raises:

    15x10s(22s)


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

    Car said 34 degrees C (98f) when I left for the gym. Scorching hot day with bright sunshine.

    Absolutely lovely morning spent in the garden, but hellish inferno in the gym, haha! Could barely hold onto the bars they were so sweaty.

    105kg x2 on the bench is a good PR double for me. The second rep was an absolute grind. Guy spotting me said he didn't think I'd get it but was determined not to touch the bar unless I asked.

    First time I've been honestly surprised not to have a nose-bleed after a set, haha.

    Standing Press was good - doing it military style with the bar slightly in front rather than going behind is much easier on my left shoulder joint.

    Rows went well.

    Should have done more Lat Raises, but was kicking out time (gym closed at 3pm today as it's a Bank Holiday here in the UK today).
    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. #2727
    Moderator Brian Hopper's Avatar
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    Solid PR Gaz!!! How's the knee 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

  3. #2728
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Solid PR Gaz!!! How's the knee feeling?
    Thanks Bri! Knee/quad are hurting a little today, which is weird because they were fine yesterday. Ah well, spose it'll come and go.
    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. #2729
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Your bench has blown up since I last checked. Awesome work. I'm gonna have to get back up there with you guys!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  5. #2730
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    Your bench has blown up since I last checked. Awesome work. I'm gonna have to get back up there with you guys!
    Cheers bud! You'll bounce back into it no problem, I'll wager.
    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. #2731
    WBB Team Captain Coke's Avatar
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    Solid effort with the pressing sets and rows bro.

  7. #2732
    Senior Member tom183's Avatar
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    Feels like theres a bench press PR every time I look in here. Great work, man.

  8. #2733
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Solid effort with the pressing sets and rows bro.
    Quote Originally Posted by tom183 View Post
    Feels like theres a bench press PR every time I look in here. Great work, man.
    Thanks both! Upper body, front and rear, DOES feel like it's coming along nicely. I think it's the extra volume from the DE days that's helping - I don't think one day a week on my old routine was enough!
    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. #2734
    Senior Member GazzyG's Avatar
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    DE Lower

    Speed Pulls 6" Blocks:

    6x60(132)
    4x60(132)
    4x80(176)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)


    Rack Pulls Knee Height:

    5x100(220)
    3x160(352)
    3x180(396)
    1x190(418)
    2x200(440)
    12x80(176)Slow Cadence


    GMs:

    6x80(176)
    6x80(176)
    15x60(132)
    15x60(132)
    23x40(88)
    30 Secs Rest
    16x40(88)


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

    Good day, good day. Hammering the back.

    Hamstrings felt like jelly after the GMs, could barely lift my feet to put my trainers back on.

    Felt good to move 200kg again, even if it was from the rack.
    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. #2735
    Rob Schilke | GFX Designer thecityalive's Avatar
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    220kg is still supurb regardless if from rack or not. impartials are always a solid indicator of things to come. After training deads as my first day back, I had a similar effect as I climbed a set of stairs to exit the gym. Love that feels like jelly sensation. Means we are doing something right.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #2736
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    220kg is still supurb regardless if from rack or not. impartials are always a solid indicator of things to come. After training deads as my first day back, I had a similar effect as I climbed a set of stairs to exit the gym. Love that feels like jelly sensation. Means we are doing something right.
    Damn straight, bud! Cheers!
    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. #2737
    Senior Member GazzyG's Avatar
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    DE Upper

    Speed Bench:

    10x40(88)
    6x40(88)
    Add Light Band Under Bench
    6x45(99)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    2x70(154)


    CGBP:

    6x70(154)
    6x70(154)
    15x40(88)
    15x40(88)


    Decline DB Flyes:

    8x15s(33s)
    8x20s(44s)
    20x10s(22s)


    Barbell Rows:

    6x80(176)
    6x80(176)
    6x100(220)
    18x60(132)


    Then Home followed by:

    1.5mile run, 16mins 19secs


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

    Very good session in the gym. Very good.

    High rep sets were done sloooow to feel the burn, lol.

    Everything felt tight and good - knee felt better tonight and allowed easier bench setup.

    The run, however, was a different kettle of fish. Because I've not run for a coupla weeks now (due to the knee) I had horrendous back pump in the first half of the run, then an awful stitch in the second half, haha! Was going to carry on to 2.5 miles, but cut it at 1.5miles (which is, conveniently enough, when the run loops right past my front door...)

    Longer run on Sunday will be better, I'm sure.

    Nice anecdote from the gym today: my first set was 40kg rather than the bar, as a couple of young lads were using the bench when I got there. Ended up working in with them for a coupla sets, simply putting my band on for my sets, off for theirs.

    At one point, they asked whether they could try 45kg with the light band running beneath the bench. I obliged. One of them managed a few struggling reps. The other got pinned to the bench.

    How far I've come....
    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. #2738
    Senior Member tom183's Avatar
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    Nice work, man.

  14. #2739
    Moderator Brian Hopper's Avatar
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    Hell yeah bro, that must of felt prett good!
    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. #2740
    THE 800 QUEST NickAus's Avatar
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    Yep, doing very well mate!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #2741
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice work, man.
    Thanks Tom!

    Quote Originally Posted by Brian Hopper View Post
    Hell yeah bro, that must of felt prett good!
    Cheers, Bri! Yes it did, lol. However, this website and forum keeps me nice and grounded; everywhere I look, I see people on here whose weights would crush me like a bug, so it keeps it all in perspective, lol!

    Quote Originally Posted by NickAus View Post
    Yep, doing very well mate!!
    Thanks Nick!
    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. #2742
    WBB Team Captain Coke's Avatar
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    Nice with the DE days bro.

  18. #2743
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Nice with the DE days bro.
    Cheers Coke! Real feel that I benefit from them.
    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. #2744
    Senior Member GazzyG's Avatar
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    Moderate Distance Run

    3 miles, 34mins 23secs

    Fitness was there, but knee wasn't feeling 100% towards the end, so didn't push on for any more distance. Knee felt 'loose' so foot was kind of landing wherever the hell it wanted, rather than where I was telling it to, lol.

    Bad back pump going up the hills; bad stitch going down the hills.

    All part and parcel of trying to get back into the cardio after a couple of weeks off.

    Shall not let it discourage 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

  20. #2745
    Rob Schilke | GFX Designer thecityalive's Avatar
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    When you run any considerable distance, is that a constant run or do you stop/walk ever? Still, way to work in some running regardless. A little bit goes a long way.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  21. #2746
    Moderator Brian Hopper's Avatar
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    Are you planning on getting your knee checked out?
    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

  22. #2747
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    When you run any considerable distance, is that a constant run or do you stop/walk ever? Still, way to work in some running regardless. A little bit goes a long way.
    Constant running, Rob. Did a 10k cross-country race a few weeks back though; that entailed some walking, haha!

    I've ran many a 10k now in this journal, but that was the first one uphill and over-dale.

    Quote Originally Posted by Brian Hopper View Post
    Are you planning on getting your knee checked out?
    Not really, Bri, no. I mean, it's not really bothering me now on a day-to-day basis. No real pain, save a little stiffness first thing in the morning. 'Clicks' every now and then. But apart from that, seems to be healing up pretty well.

    Gonna stick with deads etc for the next few weeks, then ease back into some light squats to get the ROM back in it.
    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. #2748
    fat submariner
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    STILL getting those PRs Gaz... great work bud (I've got a LOT of work to do!)
    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

  24. #2749
    Moderator Brian Hopper's Avatar
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    Oh ok, just becareful. When you said "loose", that brought back memories, because that's how my knee felt after I injured it.
    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

  25. #2750
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    STILL getting those PRs Gaz... great work bud (I've got a LOT of work to do!)
    Cheers Steve! And not you're fault you're stuck in a tin-tub for weeks on end, lol.

    Quote Originally Posted by Brian Hopper View Post
    Oh ok, just becareful. When you said "loose", that brought back memories, because that's how my knee felt after I injured it.
    Will do Brian! When exercising I'm wearing a knee-brace. It can be done up looser or tighter. When lifting I have it REAL tight to prevent anything happening. When running, however, because the leg kinda needs a bit of bloodflow, it has to be a little bit looser.
    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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