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Thread: GazzyG's HCT12 Journal

  1. #1126
    THE 800 QUEST NickAus's Avatar
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    Gret work bro.......back into it now!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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    Building Mighty Mitts...

  2. #1127
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Keep that attitude man! Be strong Gazzy!! Progressing nicely since youve bin back it man
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  3. #1128
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice work for the back.
    Cheers Tom! Back feels stronger every session and even my niggling lower back pain has gone since I've started training again.

    Quote Originally Posted by Brian Hopper View Post
    Good job Gazzy!!!
    Cheers Brian! Gimme a year and I'll chase your 1k squat! Maybe two years. Erm, maybe 5...

    Quote Originally Posted by Brian C View Post
    Looking good Gaz!
    Thanks Bri!

    Quote Originally Posted by LuNa View Post
    Nice work Gazzy. A food processor has been one of my best purchases ever. I add oats to my shakes during the day and pb at night. Much nicer than plain whey.
    Damn straight Luna! Though I noticed two things last night - a) the peanut butter tastes REALLY strong and b) you have to drink it quick because the oats have a tendency to settle a bit. However, it's tripled the calories of my shakes which can only be a good thing!

    Quote Originally Posted by NickAus View Post
    Gret work bro.......back into it now!!
    Cheers Nick! I'm trying! Going through a badtime atm, finding uni hard, so it gives me something to focus on.

    Quote Originally Posted by HJP View Post
    Keep that attitude man! Be strong Gazzy!! Progressing nicely since youve bin back it man
    Cheers Hayden! Seeing the mahoosive weights all you guys lift keeps inspiring me!
    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

  4. #1129
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Damn straight Luna! Though I noticed two things last night - a) the peanut butter tastes REALLY strong and b) you have to drink it quick because the oats have a tendency to settle a bit. However, it's tripled the calories of my shakes which can only be a good thing!
    My pre-bed shake is 2 scoops vanilla casein, 2 scoops choc whey, 2 TBSP all natural PB, 1 Tsp cacao. Tastes amazing. The pb is not as strong because of the vanilla casein and the cacao.

    I swirl the drink with oats which seems to prevent them from settling. Also, i blend the dry oats first to a close to fine powder and then add water/protein etc. Also, adding ice to both drinks makes it a great thick shake. The one with oats gets very thick though .

  5. #1130
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by LuNa View Post
    My pre-bed shake is 2 scoops vanilla casein, 2 scoops choc whey, 2 TBSP all natural PB, 1 Tsp cacao. Tastes amazing. The pb is not as strong because of the vanilla casein and the cacao.

    I swirl the drink with oats which seems to prevent them from settling. Also, i blend the dry oats first to a close to fine powder and then add water/protein etc. Also, adding ice to both drinks makes it a great thick shake. The one with oats gets very thick though .
    Thanks for the tips!!
    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. #1131
    Senior Member GazzyG's Avatar
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    Squat Day

    Squats:

    6x60(132)
    6x60(132)
    6x80(176)
    6x110(242)x2x2x2


    Leg Press:

    6x100(220)
    6x150(330)
    6x200(440)x2x2x2


    Calf Raise:

    6x50(110)
    6x70(154)
    20x91(200)


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

    Great day, squats felt pretty fast and easy. I think I'll easily be able to add 10kg(22lbs) next week.

    Leg Press was good. Don't know why, but the plate-loaded press feels much smoother, more natural path than the cable machine. I much prefer the plate-loaded one.

    No choice in the calf raise - 91kgs is the most it goes up to lol. So just gonna keep adding reps to it each week.

    Really happy with how training's going. Gonna do some foam rolling before bed tonight.
    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

  7. #1132
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Mate you have good squats. My training partner still struggles around the 100 mark. Can get about 3-4 at 100, must be a mental thing. But your back at it smoking most people at my gyms squats lol solid bro.

    I hear you on the leg press! Not had a plate loaded one for ages. Can't wait to be back at a gym with one
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  8. #1133
    WBB Team Captain Coke's Avatar
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    Clearly hard at work, don't be neglecting the hamstrings - unless, of course, you feel your deads do the trick for 'em.

  9. #1134
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Mate you have good squats. My training partner still struggles around the 100 mark. Can get about 3-4 at 100, must be a mental thing. But your back at it smoking most people at my gyms squats lol solid bro.

    I hear you on the leg press! Not had a plate loaded one for ages. Can't wait to be back at a gym with one
    Cheers Hayden! I think it is a mental thing with squats, yeah. I know that I've hurt my back more times with squats than anything else, so always nervous when I get under the bar. But I've been working on my technique and my mobility so I'm sure it's paying dividends.

    Quote Originally Posted by Coke View Post
    Clearly hard at work, don't be neglecting the hamstrings - unless, of course, you feel your deads do the trick for 'em.
    Thanks Coke! Can you name some good exercises to work my hamstrings? My Weds workout doesn't take me long, I could easily add an extra exercise in there.
    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. #1135
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by GazzyG View Post
    Thanks Coke! Can you name some good exercises to work my hamstrings?
    Could try the stiff leg deads and tweak your form to mainly focusing on the hams (bending the legs ever so slightly seems better for me). Lying, seated and standing leg curls are not bad either if you have those type machines at your spot.

    Also, may want to include lunges here and there too, which is plain good overall for leg work.

  11. #1136
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Could try the stiff leg deads and tweak your form to mainly focusing on the hams (bending the legs ever so slightly seems better for me). Lying, seated and standing leg curls are not bad either if you have those type machines at your spot.

    Also, may want to include lunges here and there too, which is plain good overall for leg work.
    Plenty of leg curl machines, yeah. Adding some lunges in couldn't be a bad thing either.

    Will make some changes for next Weds, cheers Coke!
    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. #1137
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Plenty of leg curl machines, yeah. Adding some lunges in couldn't be a bad thing either.

    Will make some changes for next Weds, cheers Coke!
    I agree with Coke, hamstring work is very very important. I would opt to go for exercises that dont load the spine in your case. Leg curles, GHR's, pull throughs would all be good. Lunges are a good idea as well, might want to do those with DB's.

  13. #1138
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by LuNa View Post
    I agree with Coke, hamstring work is very very important. I would opt to go for exercises that dont load the spine in your case. Leg curles, GHR's, pull throughs would all be good. Lunges are a good idea as well, might want to do those with DB's.
    Cheers Luna. Plenty of leg curl machines at my gym, so I'll add Leg Curls and DB Lunges into my routine as of next wednesday. Hopefully see the carry over to the deadlift!

    On a side note, these new shakes with pb and oats are really tough to drink fast, 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

  14. #1139
    Senior Member the pope's Avatar
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    nice leg day bud keep at it man

  15. #1140
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by the pope View Post
    nice leg day bud keep at it man
    Thanks Pope!
    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. #1141
    Senior Member GazzyG's Avatar
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    Double post
    Last edited by GazzyG; 12-23-2011 at 01:24 PM.
    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. #1142
    Senior Member GazzyG's Avatar
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    Deadlifts!!

    Deadlifts:

    6x60(132)
    6x60(132)
    6x100(220)
    6x100(220)
    6x140(308)x2x2x2


    Barbell Rows:

    6x40(88)
    6x40(88)
    6x62.5(137.5)x2x2x2


    Back Extensions:

    20x36(79.2)
    20x36(79.2)


    Weighted Chins:

    20x Singles @ BW+7.5(16.5)


    Seated Leg Curls:

    6x30(66)
    6x50(110)
    6x70(154)
    6x64(141)
    10x43(95)


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

    Gasp!....Wheeze!....

    Tired out now, lol. A good session. Learned a lot.

    The 220 Deadlifts felt great. Made them as fast and explosive as I could.

    The set of 6 at 3pps went easily enough, but the clusters were a grind! First attempt, I couldn't budge it off the floor, was tempted to write them off. In the end, it took some concentration to keep my ass on the floor and get the legs involved.

    Chins were tough but fun.

    Leg Curls taught me a lot. Just messed around on the machine to see what's what - hams felt like they'd never been trained! Been reading up and apparently weak hams can make it tough to break the deadlift off the floor. Definitely gonna add a lot of hamstring training into my routine.

    Definitely found my weak link. Get my hamstrings up to scratch and I reckon I'll see my Deads take off.

    Protip - don't close your tub of chalk with your foot straight after deadlifting. The tub exploded and covered about ten square feet of gym in a cloud of chalk....
    Last edited by GazzyG; 12-23-2011 at 01:40 PM.
    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. #1143
    Goals (kg) 272.5/165/305 HJP's Avatar
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    hahaha love your chalk tip!! awesome!

    Shot on nailing 140 with clusters, great stuff! Increasing the hammy strength will also increase your squat. Smart move.
    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. #1144
    WBB Team Captain Coke's Avatar
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    Good seeing direct ham training, you can always try deads with lower weight (SLDLs) to dial in on hams, GMs do the trick too depending on your foot stance.

    Nice job throughout.

  20. #1145
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    hahaha love your chalk tip!! awesome!

    Shot on nailing 140 with clusters, great stuff! Increasing the hammy strength will also increase your squat. Smart move.
    Quote Originally Posted by Coke View Post
    Good seeing direct ham training, you can always try deads with lower weight (SLDLs) to dial in on hams, GMs do the trick too depending on your foot stance.

    Nice job throughout.
    Thanks both!

    Not going to be training until next Tuesday now. Going to take advantage of multiple family dinners over the next few days and eat as much as I can, 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

  21. #1146
    THE 800 QUEST NickAus's Avatar
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    LOVE the chalk story bro I have made a big mess more than a couple of times lol.

    Nice pull day!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #1147
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    LOVE the chalk story bro I have made a big mess more than a couple of times lol.

    Nice pull day!!
    Thanks Nick! Hope you had a good christmas.
    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

  23. #1148
    Senior Member GazzyG's Avatar
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    Upper Body Day

    Bench:

    6xBar
    6x40(88)
    6x60(132)
    3x80(176)
    3x80(176)
    2x80(176)


    Standing Press:

    3xBar
    3x40(88)
    3x50(110)
    3x50(110)
    3x50(110)


    Dips:

    3xBW
    3xBW+10(22)
    3xBW+10(22)
    3xBW+10(22)


    Lat Pulldown:

    6x43(95)
    3x61(135)
    3x61(135)
    3x61(135)


    Hammer Curlz:

    8x18(40)
    8x18(40)


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

    Decent day, considering I've not slept well for two days, have drank far too much alcohol and I'm FULL of cold lol.

    Made the decision to drop my compounds down to 3x3 now. Back hasn't ached for a good while now, feels strong so I'm more confident handling heavier weights.

    I remember that 3x3 on Bench worked very well for me last time round, I remember I got up to 90kg(198) for 3 before I stopped training. If I add 2.5kg each week then I'll be back at that in a month. Easier to hit 3 reps than 6. I'm 100% sure I only missed the last rep on bench today because I'm fatigued from festivities, not cos I lack the strength.

    Same with standing press - when I aim for 6 reps, I always run out of steam on the last 1 or 2 reps. Hitting 3 is easy.
    Last edited by GazzyG; 12-27-2011 at 04:03 PM.
    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. #1149
    WBB Team Captain Coke's Avatar
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    Triples and what not are cool, but try to still get the higher reps in from time to time too for variety - it really all depends on what you want to achieve though.

    Like the upper body work.

  25. #1150
    Moderator Brian Hopper's Avatar
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    Nice work Gazzy....I agree with Coke on the rep work.
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