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Thread: GazzyG's HCT12 Journal

  1. #876
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    Think about "driving your chest to the ceiling" as you start coming out of the hole.
    Thanks OR. Will really focus on keeping head and chest up next time. Will post a vid when I put it all into practice.
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    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

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  2. #877
    Senior Member tom183's Avatar
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    I recorded myself squatting last night and noticed that out of the hole my hips tend to shoot up first, then I end up almost GMing the weight up. That's definitely not gonna help my back get better!

    Anyone else had this problem and solved it? What do you suggest, lower back exercises?
    Head up. Focus on hips and head rising together.

  3. #878
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Head up. Focus on hips and head rising together.
    Cheers Tom! Once I get the technique right I know my Squat'll skyrocket.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
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    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

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  4. #879
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    Nice work in here Gazzy, you've made a lot of progress. What's your programming like moving forward?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  5. #880
    Senior Member GazzyG's Avatar
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    Cheers mate!

    Gonna carry on with HCT-12 (although I rarely do the clusters these days) with the exception of bench which I've changed to triples.

    Not gonna add any 1RMs in until closer to my comp, which is in Sept.

    Aiming by then to have an easy 265/350/400 to open with. Gonna be a long road, as I've just had three weeks off with a pulled back and slowly easing myself into it, but I reckon I can do 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

  6. #881
    JERSEY IRON Brian C's Avatar
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    Great work coming back buddy! Would love to see the video of the squat, but judging from what your explaining, besides strengthening your posterior chain, a few form tweaks may be needed also. Ill explain what I do: First thing when I get under the bar is to make sure my upper back is nice and tight and squeeze my traps together hard. This alone takes the "heaviness" feeling of the bar away for me. Once you walk out. keep the tightness in your back, arch as best you can, and drive your head back into the bar. Pull your elbows down as this will keep your chest up(important) You should at least be focussing your vision no lower than 45 degrees. (where your head goes, you go). The first movement isnt down, but pushing you ass backwards, and pressing your knees out to the side hard. You want the bar inline with your knees and ankes as you descend. Keep pushing out on those knees. Once you get to depth, push out on those knees. Did I mention to push out on your knees hard My guess is that your not doing this enough. When you push out, it activates your glutes and doesnt put the press into your quads. I feel that you might be pressing straight up pushung your knees in a bit, and shooting your hips up. If your pushing your knees out, have your elbows down and back tight with your chest up, you should be in good form and prevent your hips from coming up. I would drop the weight a little, and really practice form until it feels natural. Take more video and compare the two. I do this a lot. With the back problems, you dont want to chance another injury. I have a very bad back myself, but with knowing I have good form, it doesnt scare me at all reinjuring it(at least by squatting). Hope this helps a little. buddy, best of luck always.
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  7. #882
    Senior Member GazzyG's Avatar
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    That's a really helpful post, Brian, thanks! I'll put all of that into practice next squat session an take another recording of it!

    Thanks 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

  8. #883
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by GazzyG View Post
    Cheers Nick!

    So lots of deads and heavy abs is the way to go then?
    Pulls will help but you cant just add tons of pulling with-out a negative effect so just general work for the traps, lats, mid and low back, glutes, hams, calves and abs wil help.

    As others have said technique is a major factor no question......its good because you will see gains as your strength goes up and also as technique improves.

    The wider your stance the easier it will be to stay upright (normally)......raw still needs to be fairly close.

    Some great advice from fellow lifters above!!
    Squat briefs only 625 @ 210
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  9. #884
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Pulls will help but you cant just add tons of pulling with-out a negative effect so just general work for the traps, lats, mid and low back, glutes, hams, calves and abs wil help.

    As others have said technique is a major factor no question......its good because you will see gains as your strength goes up and also as technique improves.

    The wider your stance the easier it will be to stay upright (normally)......raw still needs to be fairly close.

    Some great advice from fellow lifters above!!
    Cheers Nick! I have stuff to cover each of those areas anyway, so I imagine it'll come with time. Technique is definitely something I can work on, as well as focusing a lot more on my abs.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
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    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  10. #885
    LuNa
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    Quote Originally Posted by NickAus View Post
    The wider your stance the easier it will be to stay upright (normally)......raw still needs to be fairly close.
    My stance is pretty wide (as wide as the rack allows me) and i lift raw. I feel its more comfortable for me and i can more easily get the weight lifted with my hips/glutes instead of quads. I guess you should play around with your stance a little bit.

    Pushing out on your knees has really helped me. I also found that with my slightly wider stance, keeping my feet aimed forward (not pointed out) allowed me to automatically push my knees out more.

    I do lots of BW squats really focussing on form and also during my warm up sets which sets me up well for my final work set.

  11. #886
    Senior Member GazzyG's Avatar
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    Day Ninety One

    Chins:

    6x BW+17 (7.5kg)
    4x BW+17 (7.5kg)
    5xBW+11 (5kg)
    4xBW+11 (5kg)


    Rows:

    6x28 (12.5kg)
    6x50 (22.5kg)
    6x60 (27.5kg)
    6x72 (32.5kg) x2x2x2


    Standing Press:

    6x45 (20kg)
    6x66 (30kg)
    6x88 (40kg)
    6x115 (52.5kg) x2x2x2


    CGBP:

    10x88 (40kg)
    10x88 (40kg)


    Medicine Ball Abs:

    20
    20


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

    Really wasn't in the mood for it today. Weather was bad and I was so tired. Tried to have a nap in the afternoon, but really struggled as we live right next to a major road. Went in anyway cos I know that skipping it will only make me feel worse.

    I messed up on chins. I was meaning to stick with last week's weights and just add a rep, but ended up adding extra weight by mistake which messed up my reps. Next time I'll start with 5kg and do 7/6/6. However, I do notice that some other people do reps of three but with higher weight. I'm not sure whether to do that instead, cos it's only the last coupla reps I struggle with.

    Rows were good. I've upped the weight slightly from last time whilst focusing on keeping form strict. It certainly feels a lot heavier when you don't yank it off the ground like trying to start a lawnmower.

    Press felt very heavy today until I moved my grip in by two fingers. All of a sudden it felt a lot lighter. Amazing what a difference hand spacing can make!

    My first time doing CGBP today. Was interesting. Between that, press and chins my arms are dead!
    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. #887
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    Nice work getting in there and training anyway. FWIW, I have a fairly narrow OH press grip as well, a bit less than shoulder width seems to be the most comfortable for me.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  13. #888
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Solid pressing in that workout an I like the chins.
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  14. #889
    THE 800 QUEST NickAus's Avatar
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    You got it done, that's the way!!
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  15. #890
    Moderator Off Road's Avatar
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    Way to get it done Gazzy.
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  16. #891
    WBB Team Captain Coke's Avatar
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    Definitely at it, not playing games.

  17. #892
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by StLRPh View Post
    Nice work getting in there and training anyway. FWIW, I have a fairly narrow OH press grip as well, a bit less than shoulder width seems to be the most comfortable for me.
    Thanks mate! Yeah, I tend to find that having the grip narrower seems to give me a little more strength, don't know why. Probably activates the Tris more.

    Quote Originally Posted by HJP View Post
    Solid pressing in that workout an I like the chins.
    Thanks Hayden. I'll have a bit more structure to them next week lol.

    Quote Originally Posted by NickAus View Post
    You got it done, that's the way!!
    Cheers Nick. Thought I'd feel better getting in and having a mediocre workout than not having one at all.

    Quote Originally Posted by Off Road View Post
    Way to get it done Gazzy.
    Thanks Sarge!

    Quote Originally Posted by CoCoa View Post
    Definitely at it, not playing games.
    Cheers Terry, gotta be consistent if I don't want to embarrass myself at the meet!

    Starting my new job today! Looking forward to it but nervous at the same time. Can't wait to get the first day out of the way. Won't be able to train until Monday night now, but that's fine as I'm feeling a little achey anyway.
    Last edited by GazzyG; 06-25-2011 at 12:47 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. #893
    Senior Member tom183's Avatar
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    Good stuff with the weighted chins.

  19. #894
    Moderator Off Road's Avatar
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    Good luck at work.
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  20. #895
    Skinny Feet Kiff's Avatar
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    Solid work Gaz
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  21. #896
    Senior Member GazzyG's Avatar
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    Day Ninety Two

    Deadlifts:

    10x110 (50kg)
    10x132 (60kg)
    6x220 (100kg)
    6x265 (120kg)
    6x287 (130kg)


    Back Extensions:

    10x155 (70kg)
    10x155 (70kg)
    10x155 (70kg)
    10x155 (70kg)


    Single Legged Leg Press:

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


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

    Not been gym for a few days as it's the first week of my new job and it's been hectic, not finishing till eight most nights and finished at nine tonight. Luckily I had enough time to nip into the gym for some deadlifts this morning before work. Back held up nicely, very happy with how it went.

    Bench tomorrow.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
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    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  22. #897
    Moderator Off Road's Avatar
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    Get 'em in where you can. Good to see you getting in there and getting it done.
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  23. #898
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    do you what you have to do, nice effort getting in there
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  24. #899
    Moderator Brian Hopper's Avatar
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    Glad you were able to get a session, good job.
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  25. #900
    Senior Member tom183's Avatar
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    Nice deadlifting.

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