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Thread: GazzyG's HCT12 Journal

  1. #801
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Wise move to add extra stretching mate!!
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  2. #802
    Moderator Off Road's Avatar
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    Don't forget two very simple stretches, but they really help a lot.

    #1. Lay on your back, bring one knee up, try to pull your knee to your chest with your hands (gently).

    #2. Lay on your back with knees bent and feet flat on the floor (sit-up position). Keeping your knees together, try to lay your legs to the side (twisting at the waist).

    I told you they were simple, but they do really help.
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  3. #803
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Off Road View Post
    Don't forget two very simple stretches, but they really help a lot.

    #1. Lay on your back, bring one knee up, try to pull your knee to your chest with your hands (gently).

    #2. Lay on your back with knees bent and feet flat on the floor (sit-up position). Keeping your knees together, try to lay your legs to the side (twisting at the waist).

    I told you they were simple, but they do really help.
    I like those two alot.
    My Training Log
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  4. #804
    Senior Member tom183's Avatar
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    #1. Lay on your back, bring one knee up, try to pull your knee to your chest with your hands (gently).
    I like this stretch also.

  5. #805
    Senior Member GazzyG's Avatar
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    Thanks for the tips! I'll definitely add those two stretches into the routine too. Even though I'm not going to the gym today, I'll still do the stretches later.

    If I make it a daily thing, rather than just a warmup, then I think I might reap the benefits even quicker.
    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. #806
    THE 800 QUEST NickAus's Avatar
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    Hope its all ok Gazzy!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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    Building Mighty Mitts...

  7. #807
    LuNa
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    Daily stretching and flexibility work really helps. It is crazy how much flexbility you can loose from just sitting on a chair for work.

    Good luck with the stretches. Hope to see you back at 100% as soon as possible.

  8. #808
    Senior Member GazzyG's Avatar
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    Hey guys. Not been training the last few days - had a lot of stuff on, plus back was still feeling it from time to time.

    Going gym later though - first heavy session. Bench today I think. Then Deads tomorrow.
    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. #809
    THE 800 QUEST NickAus's Avatar
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    Good luck!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #810
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice hope everything feels A O-K!
    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. #811
    Senior Member GazzyG's Avatar
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    Thanks guys! I hope so too.
    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. #812
    Skinny Feet Kiff's Avatar
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    Looking forward to tracking your recovery!
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    A Westside journal.

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  13. #813
    Moderator Off Road's Avatar
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    Good to see that motivation. Stay easy with the deads.
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  14. #814
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Off Road View Post
    Good to see that motivation. Stay easy with the deads.
    Same here, I like the motivation and becareful with the deads.
    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
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  15. #815
    Senior Member GazzyG's Avatar
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    Day Eighty Six

    Stretching x Lots


    Bench:

    6x45 (20kg)
    6x110 (50kg)
    6x132 (60kg)
    6x154 (70kg)
    3x176 (80kg)
    3x176
    3x176
    3x176


    Dips:

    6xBW
    6xBW+22 (10kg)
    6xBW+33 (15kg)


    Curlz:

    6x28 (12.5kg)
    6x33 (15kg)
    6x40 (17.5kg)
    15x28 (12.5kg)


    10 Mins Interval Training

    Stretching x Lots


    Summary:

    First day back after deload and injury. I'm pleasantly surprised at how little my bench has suffered. It felt heavy, but I'll be back at what I was pre-injury in no time. Dips did feel very heavy indeed - but that could be a case of my joints having to get used to the weight again. I find the weighted dips are really tough on my elbows and they've had it cushy the last coupla weeks lol.

    Was meant to be lifting yesterday - but on the way to the gym I left my wallet at the bus stop..... what an idiot.

    Brian and OR - thanks for the support. I'll be very careful with deads. Think I'll start at 100kg then add 20kg each week until I'm back at my old max of 160kg. Does that sound a slow enough pace?
    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. #816
    Moderator Off Road's Avatar
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    Dips are like chin-ups, you have to keep up with them to stay in the groove.

    Your plan with the deads sounds great, taking a few weeks to get back into them after the injury. That will allow you to see how the back is going to react to it. Good luck.
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  17. #817
    WBB Team Captain Coke's Avatar
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    Like how you've been hanging so tough man.

  18. #818
    Moderator Brian Hopper's Avatar
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    Your plan for the deadlifts sound good, just still becareful and listen to your body.
    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

  19. #819
    Senior Member KIBBLES N BITS's Avatar
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    First session back looking good Gazzy. Way to keep going man. Also a smart move adding in the extra stretching, I've done the same and it has helped me immensely.

  20. #820
    THE 800 QUEST NickAus's Avatar
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    The bench work looked good mate!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #821
    Skinny Feet Kiff's Avatar
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    3x80 is pretty solid 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'

  22. #822
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good bench man. Just to reiterate other comments.. Good plan but ensure you listen to your body!
    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. #823
    Senior Member tom183's Avatar
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    Good idea with the deads. Listen to your body and remember that a few weeks is nothing in the scheme of things.

  24. #824
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    Dips are like chin-ups, you have to keep up with them to stay in the groove.

    Your plan with the deads sounds great, taking a few weeks to get back into them after the injury. That will allow you to see how the back is going to react to it. Good luck.
    Thanks OR! Hopefully I'll get back into the dips pretty quickly, arms are feeling a bit thin, haha!!

    Quote Originally Posted by CoCoa View Post
    Like how you've been hanging so tough man.
    Thanks Coke - it's you guys keep me going.

    Quote Originally Posted by Brian Hopper View Post
    Your plan for the deadlifts sound good, just still becareful and listen to your body.
    Thanks Brian, will do!

    Quote Originally Posted by KIBBLES N BITS View Post
    First session back looking good Gazzy. Way to keep going man. Also a smart move adding in the extra stretching, I've done the same and it has helped me immensely.
    Cheers KnB - the stretching is certainly helping already.

    Quote Originally Posted by NickAus View Post
    The bench work looked good mate!!
    Thanks Nick - it's my weakest lift so always happy to get a good session in.

    Quote Originally Posted by Kiff View Post
    3x80 is pretty solid man!
    Cheers Kiff. Was up to 85kgx3 before I hurt myself, so I'm pretty chuffed to have only lost 5kg.

    Quote Originally Posted by HJP View Post
    Good bench man. Just to reiterate other comments.. Good plan but ensure you listen to your body!
    Thanks Hayden! Between you and Nick I've got all the DLing advice I need, haha!

    Quote Originally Posted by tom183 View Post
    Good idea with the deads. Listen to your body and remember that a few weeks is nothing in the scheme of things.
    Cheers Tom! And yeah, that's what I've been thinking myself. If I take the next 3/4 weeks to ease into my squats and DLs again, that still leaves me six weeks after to train all out for my comp.
    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. #825
    Senior Member GazzyG's Avatar
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    Day Eighty Seven

    Stretching x lots


    Deadlift:

    6x132 (60kg)
    6x medicine ball abs
    6x132 (60kg)
    6x medicine ball abs
    6x220 (100kg)
    6x medicine ball abs
    6x220 (100kg)


    Single Legged Leg Press:

    6x154 (70kg)
    6x195 (88kg)
    6x233 (106kg)


    Calf Raises:

    6x154 (70kg)
    6x213 (97kg)


    Stretching x lots


    Summary:

    Short but sweet. Back handled the 100kg deads no problem. Would go as far as to say it felt laughable. I'd be tempted to say that most of my back muscles have probably made good use of the rest they've had. However, it's all about the weak link, so gonna stick to my plan and take it easy. I know first hand that it can go without warning.

    Leg press felt gooood. Great to get off the machine with legs a-trembling, haha.

    Calf Raise I didn't do much on as I can really feel the weight in my lumbar spine and didn't want to do myself a mischief.

    Twelve weeks out from my competition now. Been thinking about my goals some more and think I'm gonna keep them the same. They may sound a bit high to me atm, but you've gotta set them high or what's the point.

    Bench goal = 120kg (265lbs).

    Atm I'm benching 85 for 3. I'm adding 2.5kg each session and it was working perfectly before my back went so I have no reason to believe I can't continue linearly for a while longer. If I get to 100kg (220lbs) for 3 reps before the comp, which I believe is achievable in 3 months, then I reckon I'll stand a chance at that 120kg single.

    Squat goal = 160kg (350lbs).

    I managed a 140kg single a few weeks back already. Gonna leave singles until much closer to the comp for now. Worksets will be HCT-12. I can do 125kg (275lbs) for 6 no problem. If, once I'm back to full strength, squat-wise, I begin adding 2.5kg (5lbs) to that weight every session, then I should be easily squatting 3 plates for 6 reps before the comp. If I can't hit a 160kg or at least a 155kg 1RM by then then I'll be annoyed lol.

    Deadlift goal = 180kg (400lbs)

    I really want 400lbs. Gonna stick to reps for this too, until a coupla weeks out from the comp. I was pulling 150kg (335lbs) for 6 easily a coupla weeks back, so again, will add 2.5 to that every session once back's fully operational. We'll see how it goes. If I'm repping 160/170 then 400lbs won't be far off....


    I apologize in advance for the wall of text. I'm kinda thinking things "out loud'"as it were. It helps keep me sane whilst I'm slowly building my lifts back up again.
    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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