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Thread: GazzyG's HCT12 Journal

  1. #2951
    Senior Member GazzyG's Avatar
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    Another Bike/Run Brick

    Bike: ~6miles in ~25mins (Speedo Broke!)
    Run: 1.5miles in 13mins 54secs

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

    Warm out there 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. #2952
    THE 800 QUEST NickAus's Avatar
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    Like those high rep rows back there Gaz!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #2953
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Like those high rep rows back there Gaz!!
    Cheers 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

  4. #2954
    Senior Member GazzyG's Avatar
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    ME Lower

    Squats:

    15xbar
    6x80(176)
    4x105(231)
    2x120(264)
    2x140(308)


    Front Squats:

    4x60(132)
    4x80(176)
    4x90(198)


    Zercher Squats:

    10xbar
    4x40(88)
    4x60(132)
    4x70(154)


    Single-Legged Leg Press (25kg/55lb Plates):

    12/12x2PPS
    8/8x2PPS+20(44)
    10/10x2PPS+20(44)
    15/12x2PPS
    38/30x1PPS


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

    At last, a decent squat session!

    First 3pps squat for a good while, which is always a confidence booster.

    Managed to stumble upon a new muscle therapy today, too. I call it 'Extreme Foam Rolling.'

    What you do is set up for a 100kg front squat, but as you're walking out, accidentally lean too far forwards and let it roll down your biceps. Really eases out the tension...

    Think my arms are going to be bruised later, 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

  5. #2955
    Senior Member tom183's Avatar
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    Managed to stumble upon a new muscle therapy today, too. I call it 'Extreme Foam Rolling.'

    What you do is set up for a 100kg front squat, but as you're walking out, accidentally lean too far forwards and let it roll down your biceps. Really eases out the tension...
    Ouch. Did you catch the weight in the crook of your arm or let it fall onto pins?

  6. #2956
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Ouch. Did you catch the weight in the crook of your arm or let it fall onto pins?
    I let it fall to the pins, the did the plate-strip of shame, 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

  7. #2957
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by GazzyG View Post
    I let it fall to the pins, the did the plate-strip of shame, lol.
    Ha!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #2958
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Ha!!!
    I know! Still, less painful than doing the Roll of Shame when you fail an unspotted bench...
    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. #2959
    Senior Member GazzyG's Avatar
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    DE Upper

    Speed Bench:

    20xbar
    6x40(88)
    3x50(110)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)


    Speed CGBP:

    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)


    Dead Bench against Doubled Minis:

    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    2x75(165)
    3x70(154)


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

    Short, sweet and incredibly tough. Dead bench kicks my ass. Just failed the third rep at 75kg+doubled minis. Managed another set at 70kg, but after that I just couldn't even move the bar, haha!

    Pics of the fallout from the Extreme Foam Rolling - two bruised and battered arms after 100kg rolled down them:





    However, it's not all doom and gloom... look what I picked up today...




    My brand new '13 Triumph Bonneville. 865cc twin. Absolutely love it. Sounds nice, goes well, comfortable and - most importantly - easy on my back.
    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. #2960
    WBB Team Captain Coke's Avatar
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    Fine day with the squats and the follow up bench work...dig the new bike too

  11. #2961
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Fine day with the squats and the follow up bench work...dig the new bike too
    Cheers 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

  12. #2962
    Senior Member GazzyG's Avatar
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    Long Slow Run

    Ten Miles, 2hrs 8mins 54secs Distance PR
    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. #2963
    Senior Member GazzyG's Avatar
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    DE Lower and Short Ride

    Squats:

    10xbar
    6x60(132)
    4x80(176)
    2x100(220)
    2x120(264)
    1x145(319)


    Speed Squats:

    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)


    Good Mornings:

    10x60(132)
    10x60(132)
    20x40(88)


    Zercher Squats:

    10xbar
    4x60(132)
    2x80(176)
    1x100(220)PR


    Single Legged Leg Press (25kg(55lb) Plates):

    12/12x2PPS
    8/8x2PPS+20(44)
    9/10x2PPS+20(44)
    10/12x2PPS
    20/20x1PPS


    Then HOME for a RIDE:

    5 miles in 21mins 30secs


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

    Very pleased with that session. Back held out absolutely fine, though knee was twinging a bit on the speed squats.

    VERY happy with Zercher squats. Heavy zerchers feel beastly. Tried 120kg (265lbs) but couldn't budge it from the rack, 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

  14. #2964
    Moderator Brian Hopper's Avatar
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    Nice work buddy. Bike looks 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
    Vanilla Gorilla

  15. #2965
    fat submariner
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    great stuff Gaz... especially that 10 mile run mate (no chance I could do that!)
    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

  16. #2966
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice work buddy. Bike looks good!
    Cheers Bri! Loving all the Zercher squatting atm. Nice to mix things up. And the bike's just great - glad there's still a few weeks of our (all too brief) British summer in which to enjoy it!

    Quote Originally Posted by macdaknife View Post
    great stuff Gaz... especially that 10 mile run mate (no chance I could do that!)
    Cheers Mac! Yeah, it was absolutely knackering that, 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

  17. #2967
    Senior Member GazzyG's Avatar
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    ME Upper and Short Run

    Bench:

    20xbar
    4x60(132)
    2x70(154)
    1x90(198)
    1x100(220)
    2x100(220)


    CGBP:

    6x80(176)
    6x80(176)


    DB Seated Press:

    10x20(44)
    5x25(55)


    Kroc Rows:

    10/10x30s(66s)
    10/10x30s(66s)
    5/6x45s(99s)


    Pullups:

    6, 4


    Then HOME for a short RUN:

    1 mile in 9mins 48secs


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

    Very very happy with how that went. Considering I'm on a cut and losing a few lbs, I'm surprised at how easy the 100kg is feeling still. That double could easily have been a triple or maybe even four reps, but I set up a little too close to the pins and caught them at the end of the second rep.

    I have a vid of the bench session. I'll post it up shortly.

    My knee, which was bothering me yesterday, feels 100% fine today. Very grateful for that. Must have only been a temporary inflamation.

    Nice weather today, which is rare for a British summer, so the mrs and I are out on the Triumph this afternoon. Might find a nice country pub that does a good steak...
    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. #2968
    Senior Member GazzyG's Avatar
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    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. #2969
    fat submariner
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    solid benching there Gaz... easy had another couple in you on that last set at 100kg!
    cracking soundtrack too bud! who is 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

  20. #2970
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    solid benching there Gaz... easy had another couple in you on that last set at 100kg!
    cracking soundtrack too bud! who is it?
    Cheers bud!

    Soundtrack is by a band called Disturbed. Song's called The Animal. They're my go-to workout band, 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

  21. #2971
    Senior Member GazzyG's Avatar
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    Bike and Run Brick Training

    Bike:

    8 miles
    31mins 16secs

    Followed immediately by:

    Run:

    1.5 miles
    14mins 06secs

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

    Very good session. Adjusted seat height on bike, which helped with powering up hills.

    First half mile of run following bike felt very weird.

    Hammies STILL sore following GMs and squats the other day. DOMS seems to last a lot longer when in a calorie deficit.
    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. #2972
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Soundtrack is by a band called Disturbed. Song's called The Animal. They're my go-to workout band, haha.
    I like a bit of The Almighty when I'm squatting or deadlifting in my garage... they were a Scottish metal band that disbanded years ago but had a couple of great albums. I saw them a couple of times and they were awesome.
    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

  23. #2973
    Senior Member tom183's Avatar
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    Definitely agree that you could have gotten 4 reps at 100kg there, bud. Strong work.

  24. #2974
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Definitely agree that you could have gotten 4 reps at 100kg there, bud. Strong work.
    Thanks Tom! Surprised how well bench is progressing/maintaining, considering I'm on a cut. Looking forward to seeing where it goes when I start upping the kcals again.

    A few more weeks, 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

  25. #2975
    Senior Member GazzyG's Avatar
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    ME Lower

    Squats:

    15xbar
    6x80(176)
    4x105(231)
    2x120(264)
    2x140(308)
    1x150(330)
    20x60(132)
    20x60(132)


    GMs:

    10x60(132)
    10x60(132)
    15x40(88)


    Single Legged Leg Press (25kg/55lbs Plates):

    12/12x2PPS
    8/8x2PPS+20(44)
    12/10x2PPS+20(44)
    15/12x2PPS
    30/20x1PPS


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

    Yup. Second heavy squat session this week.

    Felt tight and strong. 150kg went up relatively easy. ie it wasn't a grind. Was tempted to go for 155kg, (341lbs) but a little nagging voice in my head was telling me that 150 is the highest I've been in a few weeks and that I should take it and be thankful to be injury-free.

    So that's what I did.

    Twenty reppers were, as to be expected, exhausting.
    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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