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Thread: GazzyG's HCT12 Journal

  1. #901
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice work mate! Glad you got in, I hope the work settles down a bit so your training can go nuts again
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  2. #902
    WBB Team Captain Coke's Avatar
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    Way to keep it in check bro.

  3. #903
    THE 800 QUEST NickAus's Avatar
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    REALLY like day 92!!

    Great movements!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #904
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    Get 'em in where you can. Good to see you getting in there and getting it done.
    Thanks OR!

    Quote Originally Posted by StLRPh View Post
    do you what you have to do, nice effort getting in there
    Thanks mate!

    Quote Originally Posted by Brian Hopper View Post
    Glad you were able to get a session, good job.
    Thanks Brian. Been feeling so tired finishing work at 8 that I've not been able to hack it., Glad to have gotten a session in, made me feel a lot better about myself.

    Quote Originally Posted by tom183 View Post
    Nice deadlifting.
    Thanks Tom!

    Quote Originally Posted by HJP View Post
    Nice work mate! Glad you got in, I hope the work settles down a bit so your training can go nuts again
    Cheers HJ! Hoping so too.

    Quote Originally Posted by CoCoa View Post
    Way to keep it in check bro.
    Thanks Terry!

    Quote Originally Posted by NickAus View Post
    REALLY like day 92!!

    Great movements!!
    Thanks Nick. Really want to strengthen my core to help the squat. I forgot to write down that I also included sets of medicine ball abs in between DLing sets to keep abs activated.

    Really enjoyed the back extensions - nice to have a nice safe movement that just targets the lower back. At some point I'll learn how to GM, but this'll do for the time being.

    One legged leg presses are tough on the knees if you don't get it right - really gotta make sure the knee's lined up with the ankle. Luckily, as soon as you start pushing you can tell whether you're set up wrong or not.
    Last edited by GazzyG; 07-01-2011 at 09:57 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

  5. #905
    Senior Member GazzyG's Avatar
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    Day Ninety Three

    Bench:

    10x45 (20kg)
    10x88 (40kg)
    6x132 (60kg)
    6x155 (70kg)
    3x187 (85kg)
    3x187 (85kg)
    3x187 (85kg)
    3x187 (85kg)


    Dips:

    6xBW
    3xBW+22 (10kg)
    3xBW+33 (15kg)
    3xBW+45 (20kg)


    Curlz:

    6x28 (12.5kg)
    6x33 (15kg)
    3x40 (17.5kg)
    10x28 (12.5kg)


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

    Really good session today. Back up to what I was pre-injury. From next week onwards it's pure PRs all the way. Felt much better doing the weighted dips for only 3 reps as it lets me use more weight. I want strong arms, not big arms.

    Also, noticed something - since I've been at work this week and been spending a hell of a lot more time standing up, my hyper-lordosis has begun to correct itself! Very happy about this. Looks like it was mostly the fact that I was sat on my arse in front of the computer for the last few months that caused 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. #906
    Moderator Off Road's Avatar
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    The bench bounced back quickly. Onward and upward.
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  7. #907
    Garage Lifter
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    nice work and good luck with the all the upcoming PRs
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  8. #908
    THE 800 QUEST NickAus's Avatar
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    Nice bench work Gaz!!

    Hey with the abs between deads please be careful..........I ripped a muscle in my stomach once doing speed pulls/ ab work......was pretty bad and had trouble driving home....could not stack my weights away.

    Just dont want you getting hurt.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #909
    Senior Member KIBBLES N BITS's Avatar
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    Soild benching Gazzy, really bounced back quickly. Keep up the efforts!

  10. #910
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by GazzyG View Post
    I want strong arms, not big arms.


    Good call!

    I agreee 100%

    And nice bench work too Gazz! Looking forward to weekly bench PR's in here!
    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. #911
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    The bench bounced back quickly. Onward and upward.
    Cheers OR!

    Quote Originally Posted by StLRPh View Post
    nice work and good luck with the all the upcoming PRs
    Thanks mate! Looking forward to it.

    Quote Originally Posted by NickAus View Post
    Nice bench work Gaz!!

    Hey with the abs between deads please be careful..........I ripped a muscle in my stomach once doing speed pulls/ ab work......was pretty bad and had trouble driving home....could not stack my weights away.

    Just dont want you getting hurt.
    Cheers Nick. Would you suggest I do a set of abs either before or after my DLs then, rather than in between sets?

    Quote Originally Posted by KIBBLES N BITS View Post
    Soild benching Gazzy, really bounced back quickly. Keep up the efforts!
    Thanks KnB! Getting there. Hopefully in a few weeks I'll be benching 100kg (225lbs) for 3 reps. I'll be very happy once I'm doing that!

    Quote Originally Posted by HJP View Post


    Good call!

    I agreee 100%

    And nice bench work too Gazz! Looking forward to weekly bench PR's in here!
    Cheers Hayden! Tris are still sore this morning, hehe.
    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. #912
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Cheers Nick. Would you suggest I do a set of abs either before or after my DLs then, rather than in between sets?
    Not Nick but i do agree with his suggestion. I would either do it after DLs (dont want a tired core when pulling) or you could do it in between sets on your upper body days. I also do ab work on off days after a lower day or before an upper day. Just make sure your abs are ready to roll (rested) when squats/pulls come around.

  13. #913
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by LuNa View Post
    Not Nick but i do agree with his suggestion. I would either do it after DLs (dont want a tired core when pulling) or you could do it in between sets on your upper body days. I also do ab work on off days after a lower day or before an upper day. Just make sure your abs are ready to roll (rested) when squats/pulls come around.
    Thanks for the tip Luna!!
    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. #914
    Skinny Feet Kiff's Avatar
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    Some strong deads make no mistake, also looking good how many weeks till your meet?
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  15. #915
    WBB Team Captain Coke's Avatar
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    Keep on with it G - can't go wrong so long as you get the sessions in no matter how busy things get.

  16. #916
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kiff View Post
    Some strong deads make no mistake, also looking good how many weeks till your meet?
    Cheers bud! It's on Sept 11th, ten weeks away. If I add 2.5kg to each of my lifts each week then I'll be able to go in there and not embarrass myself. 160/120/180 is the goal.

    Quote Originally Posted by CoCoa View Post
    Keep on with it G - can't go wrong so long as you get the sessions in no matter how busy things get.
    Thanks Coke! That's my plan. Even if it means switching things around every now and then to let diff body parts rest.
    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. #917
    Senior Member GazzyG's Avatar
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    Day Ninety Four

    Stretching x lots


    Chins:

    3xBW
    3xBW+10 (5kg)
    3xBW+15 (7.5kg)
    3xBW+22 (10kg)
    3xBW+22 (10kg)
    3xBW+22 (10kg)
    3xBW+22 (10kg)


    Barbell Rows:

    10x45 (20kg)
    10x45 (20kg)
    6x110 (50kg)
    6x110 (50kg)
    6x110 (50kg)


    Standing Press:

    6x45 (20kg)
    6x66 (30kg)
    6x88 (40kg)
    5x120 (55kg) x2x2x2


    Abs

    Stretching x lots


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

    Really enjoyable accessory day today. Dropping the chins down to sets of 3 with added weight really, really felt better.Arms are still aching even now. Felt like I coulda handled 12.5kg, but am wary that biceps can strain easily, so held back.

    First time ever doing Barbell Rows. Really enjoyed them, gonna do them in future in place of DB Rows, just switching things up a little, plus I feel more manly using a BB, haha. Surprised at how much harder they are than DB Rows - you really can't cheat as much. Was side on to mirror so I could keep my form good and making sure to reset on floor each rep.

    Standing Press was enjoyable today. Back up to 55kg (120lbs), which is my pre-injury best. PRs from next week.

    Plenty of drect ab work followed by stretching.

    Also, a little rant. Whilst I was there today there was a HUGE number of trainee PTs on some sort of course. They had a Tutor with them and they were all just milling around all the machines, watching each other exercise.

    At one point a gym-goer came along and proceeded to deadlift with a lower back like a banana. Throughout his entire 5 sets of deadlifts, he was surrounded by no less than four or five PTs - none of them gave him so much as a second glance.

    In fact, during the 40mins or so I was there, I didn't see a single PT even go anywhere near a DB or BB.

    Made me fume.
    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. #918
    Moderator Brian Hopper's Avatar
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    nice work Gazzy!!!
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  19. #919
    Moderator Off Road's Avatar
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    The changes really got you fired up. Good job.
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  20. #920
    Senior Member tom183's Avatar
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    Good stuff GazzyG.

  21. #921
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Fair enough fuming after seeing the PT's be useless and use machines an not help the deadlifters form. It's the culture we are in though mate. Wanting to find an easy option.... Don't get me wrong, machines have there place but free weights are far more useful!!

    Oh an good workout too!! I enjoy the BB rows too, pendlay style my favorite!
    Last edited by HJP; 07-06-2011 at 01:38 AM.
    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

  22. #922
    Garage Lifter
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    nice session Gazzy,
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  23. #923
    WBB Team Captain Coke's Avatar
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    Good stuff going on there dude.

  24. #924
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    nice work Gazzy!!!
    Quote Originally Posted by Off Road View Post
    The changes really got you fired up. Good job.
    Quote Originally Posted by tom183 View Post
    Good stuff GazzyG.
    Quote Originally Posted by HJP View Post
    Fair enough fuming after seeing the PT's be useless and use machines an not help the deadlifters form. It's the culture we are in though mate. Wanting to find an easy option.... Don't get me wrong, machines have there place but free weights are far more useful!!

    Oh an good workout too!! I enjoy the BB rows too, pendlay style my favorite!
    Quote Originally Posted by StLRPh View Post
    nice session Gazzy,
    Quote Originally Posted by CoCoa View Post
    Good stuff going on there dude.
    Thanks a lot for the support 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

  25. #925
    Senior Member GazzyG's Avatar
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    Day Ninety Five

    Squats:

    10x45 (20kg)
    10x88 (40kg)
    6x132 (60kg)
    3x220 (100kg)
    1x220 (100kg)
    6x220 (100kg)
    13x176 (80kg)

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

    Didn't get home until 7.30pm last night. Had dinner and managed to get down to the gym for 9pm, with an hour before it closed. Got in a quick half hour squat session.

    Had absolutely NO energy today, so decided to keep it light and work on form. Was putting into practice things that people said, especially Brian C. Forcing knees out, keeping chest up, making sure chest goes up first.

    Seemed to work, actually! Felt much much better than the previous squat session, a lot less good morning-ing going on. Left the gym with no lower back ache whatsoever - it was all in my quads!

    Filmed myself too - if I manage to get it the right way up (it's on its side) then I'll post the video up.

    Tried to go for 20 reps with 80kg but I honestly had no energy. Can't wait to move house in a few weeks; at the moment the mrs and I are living on a main road and with it being so warm we need the windows open at night. Unfortunately there's taxis going past every few seconds, makes it impossible to sleep. We're moving to a nice quiet close soon though, so hopefully will be able to get some decent rest which should help loads.

    Only ten weeks left now, so will start adding weight again to my squats as of next week, 5kg (10lb) each session.
    Last edited by GazzyG; 07-07-2011 at 01:16 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

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