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Thread: GazzyG's HCT12 Journal

  1. #2801
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    Do you wear a velcro knee brace made from neoprene? And sheesh 5k is like my max. Good for you.
    Cheers Rob!

    Yeah, it's an open fronted neoprene brace with adjustable velcro straps. Not needing it in day to day activity now, just when lifting/running. Going to try running without it this week coming.
    Last edited by GazzyG; 05-28-2013 at 09:45 AM.
    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. #2802
    Senior Member GazzyG's Avatar
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    ME Lower - First Heavyish Squats since Knee Injury

    Squats:

    15xBW
    6x80(176)
    4x105(231)
    2x120(264)
    1x140(308)
    2x150(330)
    8x110(242)
    6x110(242)


    Rack Pulls (Knee Height):

    6x100(220)
    1x140(308)
    1x160(352)
    1x180(396)
    1x200(440)
    1x210(462)PR


    GMs:

    6x105(231)PR
    6x105(231)


    Nutcrunchers (Seated GMs):

    6x95(209)
    6x95(209)
    6x95(209)


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

    Warmed the knee up with Muscle Rub, wrapped it tight with the neoprene brace and went for it.

    Leg strength has dropped, obviously, but it wasn't an issue; back strength is better these days, so no matter how slow the ascent (and both reps at 150kg were slow) there was no issues with falling forwards.

    Very happy with the squats and really looking forward to seeing how they go when leg strength is back up to par. I see PRs within a few weeks.

    Rack Pulls were good. Didn't even put belt on till 4 plates. That rep at 210kg is the most I've held in my hands and it felt good. Hoping deadlift from the floor won't be too far behind the rack pulls.

    GMs and Seated GMs were strong, too. Lower back used to be a key point of concern for me, but these days it's relishing the exercise.
    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. #2803
    WBB Team Captain Coke's Avatar
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    Nice with the training, dig the effort from beginning to end.

  4. #2804
    Senior Member tom183's Avatar
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    Nice work, Gaz.

  5. #2805
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Nice with the training, dig the effort from beginning to end.
    Quote Originally Posted by tom183 View Post
    Nice work, Gaz.
    Cheers both!

    Very annoyed today. Knee held up perfectly during squats yesterday. Woke up today, however, and it's sore as HELL, just as it was a few weeks back.

    Grr.

    Going to ring my GP, make an appointment for an MRI.
    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. #2806
    Senior Member GazzyG's Avatar
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    ME Upper

    Bench:

    20xbar
    4x60(132)
    2x70(154)
    1x90(198)
    1x112.5(247.5)PR
    12x60(132)
    16x60(132)


    Standing Press:

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


    Barbell Rows/Pendlay Rows Supersets:

    10/6x85(187)
    6/4x85(187)
    6/4x100(220)


    Mini-band Pull-aparts:

    31, 19


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

    Despite the knee continuing to hurt, lifting went well today.

    PR on the bench. Guy spotting asked 'how many hands do you want on the bar?'
    'None, thanks. Don't touch it unless it stops moving.'

    Went up, not easily, but smoothly. Very happy.

    Was meant to follow it with some DB benching, but the bodybuilder crowd were in with their circular wall of discarded DBs that may or may not be being used within the next minute or so.

    Rows went very well. Was concerned when it came to the Pendlays that the knee might give out, but no; as with the squats yesterday, it was absolutely rock solid.

    Knee intrigues me, as much as it frustrates me. I'm wondering whether it's normal to feel some pain upon first using it again, as scar tissue is stretched etc? I don't know. Probably wise to get a scan anyway, though it may be several weeks waiting before I can get an MRI done.

    Was meant to go out for a 1.5mile run tonight, but I'm not going to risk it, not with the knee feeling like someone's stabbing me with a BBQ skewer.
    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. #2807
    Rob Schilke | GFX Designer thecityalive's Avatar
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    +1 on getting it looked at

    I generally think the muscles supporting your knee are just fatigued, but if you had any ligament damage in the past (or something of the sort) that is a whole 'nother issue. I remember my first week back, my hamstrings ached like hell (just behind the knee).Bench is shooting up there.
    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

  8. #2808
    Moderator Brian Hopper's Avatar
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    Good job on all the PR's!!!
    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

  9. #2809
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    +1 on getting it looked at

    I generally think the muscles supporting your knee are just fatigued, but if you had any ligament damage in the past (or something of the sort) that is a whole 'nother issue. I remember my first week back, my hamstrings ached like hell (just behind the knee).Bench is shooting up there.
    Cheers bud! Shall see what GP says. Imagine they'll send me for an MRI. Will be about 4-6 weeks wait, mind.

    Quote Originally Posted by Brian Hopper View Post
    Good job on all the PR's!!!
    Cheers Brian! Not gonna let injuries hold me back. Tis but a knee - the gods saw fit to grace me with a spare!
    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. #2810
    Moderator Brian Hopper's Avatar
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    Haha, amen brother!!!
    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

  11. #2811
    Senior Member tom183's Avatar
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    Nice bench PR, bud.


    PR on the bench. Guy spotting asked 'how many hands do you want on the bar?'
    'None, thanks. Don't touch it unless it stops moving.'
    The other day I literally saw a set of 6 where all reps were spotter assisted. The lifter picked a weight beyond his 1RM and basically had his spotter help him with upright rows of increasing difficulty all the way to 6 reps.

  12. #2812
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice bench PR, bud.
    Cheers mate!

    The other day I literally saw a set of 6 where all reps were spotter assisted. The lifter picked a weight beyond his 1RM and basically had his spotter help him with upright rows of increasing difficulty all the way to 6 reps.
    That's the point where he needs to start investing in a slingshot, methinks, 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

  13. #2813
    fat submariner
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    Bloody hell mate... I've only been away 9 days and you've got PRs all over the place! SLDL, Rack Pulls, GMs and Bench!

    Great work all round Gaz! Nice squatting too bud, just be careful with that knee!

    How's the weight loss going?
    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

  14. #2814
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    Bloody hell mate... I've only been away 9 days and you've got PRs all over the place! SLDL, Rack Pulls, GMs and Bench!

    Great work all round Gaz! Nice squatting too bud, just be careful with that knee!

    How's the weight loss going?
    Cheers bud!

    Not started yet - belated honeymoon in two week's time; off to Cape Verde, all-inclusive for a week. Kinda don't think there's any point till after then, because anything I lose between now and then I shall be doing my damndest to put back on anyway, haha!!

    Just hoping the weather cheers up a tad so I can get a bit of a base tan before I 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

  15. #2815
    Skinny Feet Kiff's Avatar
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    Well well well, some impressive numbers my man.....
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  16. #2816
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kiff View Post
    Well well well, some impressive numbers my man.....
    Cheers buddy! Been grafting hard, but a long way to go yet lol. Always the next injury to overcome, haha.

    How's training going with you?
    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. #2817
    Senior Member GazzyG's Avatar
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    DE Lower

    Speed Squats:

    10x60(132)
    5x65(143)
    3x75(165)
    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)
    Add Light Bands
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)


    Rack Pulls (Knee Height):

    5x100(220)
    3x160(352)
    3x180(396)
    1x205(451)
    1x205(451)
    1x205(451)
    12x80(176)


    Speed Deads:

    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)


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

    Woke up this morning with a sneezing fit, so absolutely cream crackered. Had a nap that overran and ended up getting to the gym half hour before it closed. Had to cut the top sets on the squats and speed deads in half to fit everything in. Was also meant to do some running between movements, but didn't have time, so went for a long fifteen minute cooldown walk after.

    Knee didn't bother me at all during the entire session.

    Squats were low and fast. Rack Pulls were strong. Speed deads were a nothing weight.

    However, I fully expect the knee to be in pain tomorrow. Will definitely sort out an MRI.

    Good session, very happy with how it went.
    Last edited by GazzyG; 06-01-2013 at 03:23 AM.
    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. #2818
    fat submariner
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    glad the knee's holding up for now bud!

    I know what you mean about putting on weight on holiday but it's a honeymoon Gaz... surely you'll be in single figures in BF by the end of it???
    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

  19. #2819
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    glad the knee's holding up for now bud!

    I know what you mean about putting on weight on holiday but it's a honeymoon Gaz... surely you'll be in single figures in BF by the end of it???
    You're a man obsessed, lol! Can tell you're a sailor!
    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. #2820
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    You're a man obsessed, lol! Can tell you're a sailor!
    hahaha! all the girls love a sailor matey!
    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

  21. #2821
    Senior Member GazzyG's Avatar
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    DE Upper and Run

    Speed Bench:

    20xbar
    6x40(88)
    Add Light Band Under Bench
    6x50(110)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    2x70(154)


    Dead Bench Against Doulbed Minis:

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


    Decline DB Flyes:

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


    Pullups:

    5, 5, 5, 5, 5 in 5mins dead.


    Hanging Leg Raises:

    12, 12, 12


    Then HOME for a timed mile run.

    1mile in 8mins 28secs. PR


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

    Good day at the office.

    Tucking into a sandwich comprising two hash browns, three slices of bacon and a fried egg from the chickens in my own backyard.
    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. #2822
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by GazzyG View Post
    Knee didn't bother me at all during the entire session.
    Good deal on that, way to bounce back...nice seeing you steadily on point no matter what!

  23. #2823
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Good deal on that, way to bounce back...nice seeing you steadily on point no matter what!
    Thanks Coke! No quitting, no slacking; it's a slippery slope that way!
    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. #2824
    Senior Member GazzyG's Avatar
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    Long Sloooow Run

    6 miles (10k), 1hr 21mins 38secs

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

    No knee brace. Scorching hot, sunny day. New route, through the countryside.

    First long run since injuring knee, so I knew it'd be slow, but Alex told me that if I finished it then I could have a rest day tomorrow - so that spurred me on to complete the whole 10k.

    The new route was very scenic and made a big change from running through town, but I think next time I'll reverse the route - the way I ran today had a huge beast of a hill at the end, haha!

    Happy to get it done. Knee feels absolutely fine. Fitness was reasonable. Music was loud. Water bottle was insufficient (ran out halfway).
    Last edited by GazzyG; 06-03-2013 at 08:23 AM.
    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

  25. #2825
    Senior Member tom183's Avatar
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    Liking the benching from the bottom position, man.

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