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Thread: GazzyG's HCT12 Journal

  1. #276
    Senior Member Auzzie's Avatar
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    whats the advantage of rack pulls over dead lifts??
    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
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  2. #277
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Auzzie View Post
    whats the advantage of rack pulls over dead lifts??
    It takes the legs out of the equation and focuses on the lower back.

    I only do them on Squat days as I don't want to do my two biggest lifts (Deads+Squats) on the same day. Likewise on Deadlift day I do Leg Press instead of Squat.
    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. #278
    Skinny Feet Kiff's Avatar
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    ***** hot Squats dude!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

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

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  4. #279
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kiff View Post
    ***** hot Squats dude!
    Cheers bud - you said I needed to get better at squats, so I'm getting better at squats 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. #280
    THE 800 QUEST NickAus's Avatar
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    Great work!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #281
    Senior Member dechrist's Avatar
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    Awesome job!
    "Take the slow road - don't be the guy "bulking" and "cutting" and "dieting". All of these things fail. It's about a lifestyle."- Jim Wendler

    My Log
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  7. #282
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Great work!!
    Quote Originally Posted by dechrist View Post
    Awesome job!
    Thanks guys!
    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. #283
    Senior Member GazzyG's Avatar
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    Fasted cardio went okay this morning. To save my feet and joints ready for my charity walk tomorrow, I did all my cardio on grass today, running laps of my local park. The weather is absolutely beautiful, I can't believe it.

    Had to pay out 400 pounds in bills this weekend... leaving us with 30 quid for food for the next three weeks, till our next lot of student finance comes through. Gonna have to do some scrimping, saving, begging and borrowing I think. Luckily I've got lots of protein, BCAA etc left, so at least I won't be running out of them.

    Gym after lunch - no squats thank God
    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. #284
    Senior Member GazzyG's Avatar
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    Day Fifty Five

    Working out on my own today as Emma_Marie's feeling really under the weather today.

    Chins:

    8
    6
    6
    6


    DB Rows:

    6x40
    6x50
    6x66
    6x77 x2x2x2


    Standing Press:

    6x55
    6x77
    6x99
    6x120 x2x2x2


    Hanging Leg Raises:

    6
    6
    6
    6

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

    Was REALLY busy in the gym today. Had to wait ages for chinning bar, and for a bench to be free for Rows.

    Plan with my chins is to keep adding one rep onto my first set until I'm in double digits. This session it was 8, last it was 7, before that 6. Next session I'm aiming for 9.

    Rows felt good. Started really making sure I get some scapular retraction, making sure it's hitting my back.

    Overhead Press is fun. Still needed to push press a little on clusters, but only on the second rep of each cluster this week - the first reps went up fine by themselves. Getting stronger.

    Started BCAAs today - I'll note any effects I'm seeing over the weeks. Green tea's going down nicely too - but every cup gives me a headache! I've read that this is common with green tea.
    Last edited by GazzyG; 03-18-2011 at 11:49 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

  10. #285
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice efforts mate! Is your gym often crazy busy? Look forward to seeing how the bcaa's go
    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

  11. #286
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Nice efforts mate! Is your gym often crazy busy? Look forward to seeing how the bcaa's go
    Cheers mate.

    Yeah, it's a commercial gym in the centre of town, so you get a loada suits and posers, all straight in from work. It gets really busy. Two squat racks, one bench and one dipping/pullup station, so it's a pain in the ass when it's busy
    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. #287
    Moderator Off Road's Avatar
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    Nice pressing Gazzy. Chinups look solid too.
    Last edited by Off Road; 03-18-2011 at 03:09 PM.
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  13. #288
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice pressing Gazzy. Chinups look solid too.
    Cheers OR. I used to think of the Press as just an accessory, but now it's one of my favourite lifts.
    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. #289
    Senior Member KIBBLES N BITS's Avatar
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    Some really strong presses there man won't be long until 135. Awesome work on the chins too, double digits per set is no easy feat and it looks like it's right around the corner for you!

  15. #290
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by KIBBLES N BITS View Post
    Some really strong presses there man won't be long until 135. Awesome work on the chins too, double digits per set is no easy feat and it looks like it's right around the corner for you!
    Thanks a lot mate, appreciate it. Considering I couldn't do ANY chins six months ago, I'm pretty happy with 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

  16. #291
    Goals (kg) 272.5/165/305 HJP's Avatar
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    One bench but two squat racks? At least they got that ratio right, most gyms have more benches than squat racks! Yeh I think all gyms are filled with posers there to work the guns though a, can't avoid that
    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

  17. #292
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    One bench but two squat racks? At least they got that ratio right, most gyms have more benches than squat racks! Yeh I think all gyms are filled with posers there to work the guns though a, can't avoid that
    Oh aye mate - good ratio. Problem is the amount of people using the squat racks FOR benching. It happens most days. It happened yesterday, in fact lol!

    Right, got that walk today - 15 miles. Luckily it's absolutely burning sunshine outside. Gonna be epic.
    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. #293
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Your going to sweat up a storm!! Haha true using squat rack for benching, never thought about that! The things people do
    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

  19. #294
    Skinny Feet Kiff's Avatar
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    Good luck on your walk dude.
    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'

  20. #295
    Moderator Off Road's Avatar
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    I use my squat rack (power cage) for benching
    Good luck with the long walk today. Your DOMS should be a non-issue after the first couple of miles.
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  21. #296
    Senior Member GazzyG's Avatar
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    I'm home now, after a 15 mile walk.

    It took us from 11.30am (leaving the Loughborough Market Place) until 7.30pm (reaching the Nottingham Market Place). 8 hours. This includes short stops in various village pubs along the way for drinks, and one stop on the outskirts of Nottingham for food.

    From about halfway my inner thighs were chafing like hell and even sat here now they're really sore. I have blisters on several toes.

    But I'm proud to have finished 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

  22. #297
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Well done!! Get some cream on that chaffing
    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

  23. #298
    WBB Team Captain Coke's Avatar
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    15 miles is a great deal of walking man, glad to see you do it all for charity.
    Last edited by Coke; 03-19-2011 at 06:54 PM.

  24. #299
    Moderator Off Road's Avatar
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    You da man Gazzy. Rest those doggies now.
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  25. #300
    Senior Member GazzyG's Avatar
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    Thanks guys. We ended up raising 564 pounds between the four of us. Not bad going I think.

    Gotta make my way to the gym after breakfast - luckily it's not legs, haha!

    Then after it's off to my gf's mum's house for sunday dinner.
    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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