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Thread: GazzyG's HCT12 Journal

  1. #3001
    Rob Schilke | GFX Designer thecityalive's Avatar
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    How is your hip/back doing with your ME leg efforts?
    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

  2. #3002
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    How is your hip/back doing with your ME leg efforts?
    Back's feeling fine cheers, Rob. Still a bit paranoid about it during heavier squats, but I'm usre the confidence will return.
    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. #3003
    WBB Team Captain Coke's Avatar
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    Real nice with it all, especially like the deads/squats combo along with the GMs.

  4. #3004
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Real nice with it all, especially like the deads/squats combo along with the GMs.
    Thanks Coke, trying to get the back in good shape again. Not easy when you're trying to cut at the same time, 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. #3005
    Senior Member GazzyG's Avatar
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    DE Upper and Long Slow Run

    AM Session:

    Speed Bench:

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


    Barbell Rows:

    10x80(176)
    4x100(220)
    4x100(220)
    Underhand
    4x80(176)
    20x60(132)


    Mini Band Pull Aparts:

    20, 20, 20



    PM Session:


    8 mile run
    1hr 35mins 49secs


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

    Went to a beer festival last night...

    Amazingly, this morning's gym session felt very strong, with rows in particular feeling very light and easy.

    By this evening, however, it had caught up to me and the run was very hard going. Got it done though. In the bag.
    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. #3006
    Crikey, its a 30 foot ape! Kong's Avatar
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    Strong Rowing!
    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

  7. #3007
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kong View Post
    Strong Rowing!
    Cheers bud! Loving the rows atm!
    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. #3008
    Senior Member GazzyG's Avatar
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    DE Lower and Short Ride

    Squats:

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

    Speed Squats:

    3x110(242)
    3x110(242)
    3x110(242)
    3x110(242)
    3x110(242)
    3x110(242)


    GMs:

    10x60(132)
    10x60(132)
    6x80(176)
    20x40(88)


    Zercher Squats:

    10xbar
    4x40(88)
    2x80(176)
    1x100(220)
    1x110(242)
    1x120(264)
    5x100(220) Rep PR


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

    12/12x2PPS
    8/8x2PPS+30(66)
    12/10x2PPS+30(66)
    15/13x2PPS
    38/30x1PPS


    Then HOME for a RIDE:

    10 miles, 42mins 25secs


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

    120kg on the Zerchers almost didn't go. Took me three attempts to lift it from the pins and walk it out. Once off the pins and out the rack, I squatted it easily 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. #3009
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Props for doing zearchers...I can't stand them. Leg work is lookin strong for de days too
    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

  10. #3010
    Senior Member tom183's Avatar
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    Huge lower day there, mate.

  11. #3011
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    Props for doing zearchers...I can't stand them. Leg work is lookin strong for de days too
    Cheers Rob! I didn't like them at first, but have grown to enjoy them in a masochistic kind of way.

    The fact they take the back out of the equation is nice, too, as it means I can get some more squat volume in without compromising the lower back.

    Quote Originally Posted by tom183 View Post
    Huge lower day there, mate.
    Thanks bud! Enjoying the DE work lately, though it's certainly tough...
    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. #3012
    Senior Member GazzyG's Avatar
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    ME Upper and Short Run

    CGBP:

    20xbar
    4x60(132)
    2x70(154)
    1x90(198)
    1x92.5(203)
    1x95(209)
    1x100(220)


    Standing Press:

    6x40(88)
    3x60(132)
    Push Press
    5x60(132)


    DB Floor Press:

    NOPE


    Barbell Rows:

    10x80(176)
    6x100(220)
    4x110(242)
    Underhand
    15x60(132)


    Kroc Rows:

    10/10x40s(88s)
    10/10x40s(88s)
    13/12x30s(66s)


    Then HOME for a RUN:

    1.5miles
    13mins 44secs


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

    Low strength day today. Rows felt heavy and, again, could not get set up on DB Floor Press. Simply no strength in arms after the prior movements.

    Not bad though. Happy with 100kg on the CGBP.
    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. #3013
    Moderator Brian Hopper's Avatar
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    Nice session Gaz!
    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

  14. #3014
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice session Gaz!
    Cheers Brian!
    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. #3015
    Senior Member GazzyG's Avatar
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    bike

    ~12 miles

    56mins 50secs
    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. #3016
    WBB Team Captain Coke's Avatar
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    Steadily on the move and making it happen bro.

  17. #3017
    Senior Member tom183's Avatar
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    Strong presses there.

  18. #3018
    Rob Schilke | GFX Designer thecityalive's Avatar
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    DB Floor Press:

    NOPE
    I lol'd


    100kg on cgbp is nice! moving along, Gaz.
    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

  19. #3019
    Senior Member GazzyG's Avatar
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    Thanks all!

    Just got back from a tiring but enjoyable two day trip on the motorcycle with the wife.

    First order of business? This morning's 10k race.

    Finished in a pr time of 59.26. That time is from gun to line, so hopefully my line to line time as recorded by the chip will be even better!

    Treating myself to some well earned pints 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

  20. #3020
    Senior Member GazzyG's Avatar
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    DE Lower and Short Ride

    Squats:

    10xbar
    6x60(132)
    2x80(176)
    2x100(220)
    2x120(264)
    1x130(286)


    Speed Squats:

    3x110(231)
    3x110(231)
    3x110(231)
    3x110(231)
    3x80(176)
    3x80(176)
    3x80(176)
    3x80(176)


    GMs:

    10x60(132)
    10x60(132)
    6x80(176)


    Overhead Squats:

    LOL


    Zercher Squats:

    10xbar
    4x40(88)
    2x80(176)
    1x100(220)
    1x110(242)
    1x120(264)
    1x130(286)PR
    1x140(308)PR
    5x80(176)




    Leg Press (25kg/55lbs plates):

    12/12x2PPS
    8/8x2PPS+30(66)
    13/13x2PPS+30(66)
    24/25x2PPS
    50/50x1PPS


    Then HOME for a RIDE:

    8 miles

    32mins 47secs



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

    Very much enjoying the Zerchers. The way they take the pressure off of the back just lets me push it a bit more with the legs.

    Tried my hand at overhead squats. Failed miserably, lol.

    Ride went well. Treating myself to a glass or three (or four) of Port.
    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. #3021
    THE 800 QUEST NickAus's Avatar
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    Some solid PRs bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #3022
    Rob Schilke | GFX Designer thecityalive's Avatar
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    You have to start LIGHT for some OH squats. Humbling the first time I tried ever. Again as I said on FB, motivating progression, mate.
    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

  23. #3023
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Some solid PRs bro!!
    Thanks Nick! Very pleased considering I'm cutting.

    Quote Originally Posted by thecityalive View Post
    You have to start LIGHT for some OH squats. Humbling the first time I tried ever. Again as I said on FB, motivating progression, mate.
    Cheers bud! It was the balance that was the main problem with the overhead squats. I simply couldn't keep the bar above my head AND sit back at the same time. Gonna take a lot of practice, 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

  24. #3024
    Senior Member GazzyG's Avatar
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    ME Upper

    Bench:

    20xbar
    4x60(132)
    2x70(154)
    1x90(198)
    1x100(220)
    1x102.5(225)


    CGBP:

    6x80(176)
    10x60(132)


    Dips:

    15, 10, 10, 5


    Barbell Rows:

    10x80(176)
    6x100(220)
    Underhand
    5x60(132)
    5x60(132)
    5x60(132)


    One Arm Lat Pulldowns:

    6/5x40(88)
    5/4x40(88)
    5/4x40(88)


    Then HOME for a RUN:

    1 miles in a very slow 10mins 09secs


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

    Low energy day today, plus my wrist was bothering me somewhat.

    Bench felt okay, however I only had my wife there to spot me so didn't want to push it.

    On the plus side, dips felt easy!
    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. #3025
    Senior Member GazzyG's Avatar
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    Bike/Run Brick

    Bike:

    8miles 31mins 59secs


    Run:

    2miles 18mins 24secs


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

    Tiring but enjoyable.
    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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