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Thread: GazzyG's HCT12 Journal

  1. #1526
    Senior Member GazzyG's Avatar
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    Thanks Brian. Just me beating myself up a little lol. I have one more week left to get some PRs, then I'm deloading for a week so I don't injure myself before my 135mile walk. Will come back after the walk and hit it hard then, chase down that 215kg deadlift 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

  2. #1527
    LuNa
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    Great work Gaz, especially the squat PR. Looking forward to your 215kg deadlift chase .

  3. #1528
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    Quote Originally Posted by GazzyG View Post
    Thanks Brian. Just me beating myself up a little lol. I have one more week left to get some PRs, then I'm deloading for a week so I don't injure myself before my 135mile walk. Will come back after the walk and hit it hard then, chase down that 215kg deadlift lol.
    I was looking at numbers yesterday and found a really good article that linked ranges of weight (as a multiple of your bw) that were sort of rated for powerlifters (raw). Basically, according to the chart, your deadlift should be roughly twice as big as your bench, and squat a little less then twice your bench.

    My point is just that when you do see a small increase in bench that it's roughly equal double that increase when comparing it to your deadlift. So if over a month you see a 5kg increase in bench and 10kg increase in deadlift - that would be normal. If your max deadlift isn't roughly double your bench then chances are it's probably increasing quicker then your bench.

  4. #1529
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    http://www.powerliftingwatch.com/node/7127

    There's the link I was looking at for reference.

  5. #1530
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    Just went back and looked at your current max numbers and they seem to be right in line with what I had mentioned.

    Bench 209
    Dead 396 (very slight amount under 2x)
    Squat 350 (Just under 2x)

  6. #1531
    Senior Member GazzyG's Avatar
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    Luna - cheers! Should be fun!

    Rileigh - Thanks for that info. My current DL PR is 418(190kg), so it is exactly double my bench 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

  7. #1532
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Another day another PR, that should be your journal title these days haha nice work man
    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

  8. #1533
    Senior Member tom183's Avatar
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    Good to see that bench press progressing.

  9. #1534
    Jersey Iron Barbaccio's Avatar
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    Congrats on the PR Gaz! I shuddered when saw "135 mile walk". I don't think I walk 135 miles in a month! (Well maybe if you count visits to the fridge...)

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  10. #1535
    WBB Team Captain Coke's Avatar
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    Climbing up with the bench nice and steady.

  11. #1536
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Another day another PR, that should be your journal title these days haha nice work man
    lol - thanks Hayden. Just milking the newbie gains for what they're worth while I still can!

    Quote Originally Posted by tom183 View Post
    Good to see that bench press progressing.
    Thanks Tom! Slowly but surely.

    Quote Originally Posted by Barbaccio View Post
    Congrats on the PR Gaz! I shuddered when saw "135 mile walk". I don't think I walk 135 miles in a month! (Well maybe if you count visits to the fridge...)
    Cheers Tone! Should be a fun walk - will be camping half the walk, but once we enter Greater London it's a lot more urban. Should burn a metric-fuckton of calories; will probably have ripped abs by the time I get back, haha!

    Quote Originally Posted by Coke View Post
    Climbing up with the bench nice and steady.
    Thanks Coke!
    Last edited by GazzyG; 03-23-2012 at 08:21 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

  12. #1537
    Senior Member GazzyG's Avatar
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    Deadlifts and Stuff.

    Deadlifts:

    6x60(132)
    6x100(220)
    6x140(308)
    1x160(352)
    1x180(396)
    1x190(418)


    BB Rows:

    6x60(132)
    6x70(154)
    3x80(176)
    3x80(176)


    Lat Pulldowns:

    30x30(66)


    Hamstring Curls:

    20x20(44)


    Leg Press:

    20x120(265)


    Good Mornings (Straight Bar):

    6xbar


    Good Mornings (Cambered Bar):

    6xbar
    6x30(66)
    6x40(88)


    Situps x20

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

    Had a weak day today. Partner wasn't there and felt slightly ill in my stomach.

    180 and 190kg both felt very heavy. Went for 200, wouldn't budge. Went for 195 afterwards, wouldn't budge. Even rows after felt very tough. Think I'm due a deload.

    Also, can't help but think that if I'd done 3x140 instead of 6x140 and gone for 195 first, rather than 200, I might've come home with another PR. Ah well, live and learn.

    Blew off some steam by going round the machines and cranking out one crazy set on each. Then had a go at some Good Mornings, very lightly as I've never done them before. Definitely easier with the Cambered bar. Surprised me with how it works your hamstrings too. Gonna keep them in the routine, I think.

    Two weeks left till walk. Next week I shall go no heavier than 6RM on everything.

    Week after, I shall do one of my 15 rep deloads.

    Do the walk, come back, destroy 200kg deadlift, lol.
    Last edited by GazzyG; 03-23-2012 at 08:32 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

  13. #1538
    WBB Team Captain Coke's Avatar
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    Good day in the gym, looking solid all around G!

  14. #1539
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    You're just used to seeing so many pr's that it's a shock if you don't get one.

    Don't let it get you down. Even though you had a lack of energy, you maintained, and added a new exercise to your arsenal. One that translates very well over to deads and squats!

    I personally won't be attempting gm's until my back and form are much better then they are.

  15. #1540
    Rob Schilke | GFX Designer thecityalive's Avatar
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    good looking progression with the deadlift, nevertheless. My relationship with GMs is a very love/hate relationship. I do them low bar and every other week or so.
    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

  16. #1541
    Senior Member tom183's Avatar
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    Solid session. 200kg deadlift will be yours next time.
    Last edited by tom183; 03-23-2012 at 04:55 PM.

  17. #1542
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    GMs are a great exercise really. I should do them again once in awhile. Sometimes I plan to but end up squatting instead or just forget. But when I did 660 on them and was squatting 600 at the time, I didn't think they were as useful any more than just squatting and pulling more instead. Definitely do them if you find that you are quite a bit weaker on them than your squat and pull though, because they help lower back and posterior chain strength a lot.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  18. #1543
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice Gazz! I quite like the GM's too mate. Good exercise
    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. #1544
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Good day in the gym, looking solid all around G!
    Thanks Coke! Wasn't feeling it but got some work done, that's the main thing.

    Quote Originally Posted by Rileigh View Post
    You're just used to seeing so many pr's that it's a shock if you don't get one.

    Don't let it get you down. Even though you had a lack of energy, you maintained, and added a new exercise to your arsenal. One that translates very well over to deads and squats!

    I personally won't be attempting gm's until my back and form are much better then they are.
    Thanks Rileigh! You're right, I get downhearted when the PRs stop rolling in. I'm sure after a deload (and after this long walk) I'll be firing on all cylinders again.

    Quote Originally Posted by thecityalive View Post
    good looking progression with the deadlift, nevertheless. My relationship with GMs is a very love/hate relationship. I do them low bar and every other week or so.
    Cheers Rob! I found cambered bar really useful as it keeps the weight low but puts less strain on my wrists than using a straight bar in the low position.

    Quote Originally Posted by tom183 View Post
    Solid session. 200kg deadlift will be yours next time.
    Thanks Tom! Here's hoping!

    Quote Originally Posted by April Mathis View Post
    GMs are a great exercise really. I should do them again once in awhile. Sometimes I plan to but end up squatting instead or just forget. But when I did 660 on them and was squatting 600 at the time, I didn't think they were as useful any more than just squatting and pulling more instead. Definitely do them if you find that you are quite a bit weaker on them than your squat and pull though, because they help lower back and posterior chain strength a lot.
    Thanks April! I'll definitely keep them in my routine on DL day and slowly build the weight. Can only do good things!

    Quote Originally Posted by HJP View Post
    Nice Gazz! I quite like the GM's too mate. Good exercise
    Cheers Hayden!
    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. #1545
    Senior Member GazzyG's Avatar
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    DB Day - Not happening.

    Went for a 15 mile walk yesterday in prep for our big walk, just to test out some new gear etc. Was wearing the wrong trousers, so ended up with massive chafing on my inner thighs...

    Had to give up after 6 miles and come home as the pain was so bad. Really sore this morning, too, hence not going into the gym - just wanted to relax and not move around too much so as to not aggravate it. Also, my left quad is aching from having to walk like John Wayne yesterday, lol!

    So annoying - I know that physically I'm more than able to do this walk; feet are tough, stamina's there. Just this fricking chafing that strikes when I least expect it. I've ordered some BodyGlide lubcricant which comes as a stick - it's had very good reviews on Amazon for preventing this exact kind of thing, so I'm hoping that that - combined with better choice of trousers - will keep me chafe free.

    On the plus side, discovered a nice American craft beer last night, called Blue Moon. Tasted really nice, very fruity, almost a mulled wine kind of flavour.
    Last edited by GazzyG; 03-25-2012 at 05:09 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

  21. #1546
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Bodyglide is awesome man, can put it on clothes as well as your skin which helps. Used to use it back when I went through a crazy long distance running phase haha. Just thought I would let you know!
    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. #1547
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Bodyglide is awesome man, can put it on clothes as well as your skin which helps. Used to use it back when I went through a crazy long distance running phase haha. Just thought I would let you know!
    Awesome, that's what I wanted to hear lol. Chafing is the worst. Still sore today, two days later.
    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. #1548
    Senior Member GazzyG's Avatar
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    Squats and Such

    Squats:

    6x40(88)
    6x60(132)
    6x100(220)
    6x120(265)
    6x140(308)Rep PR


    Leg Press:

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


    Hamstring Curls:

    10x20(44)
    10x30(66)
    10x35(77)


    Calf Raise:

    10x45(100)
    10x45(100)


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

    Semi-deloading on the squats before proper deload next week.

    Phwoar - that sixth rep was a tough one! Now I'm training for powerlifting I've pretty much forgotten how to count above 3 on my ME lifts lol! Anything 5 reps plus now counts as cardio...

    Making a decision now that after I reach my Deadlift goal of 215kg(which I anticipate will be within a few weeks/coupla months of my deload), I'm gonna do a mini cut ready for the summer.
    Last edited by GazzyG; 03-26-2012 at 09:00 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

  24. #1549
    Senior Member tom183's Avatar
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    Strong squatting!

  25. #1550
    WBB Team Captain Coke's Avatar
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    Great leg work dude.

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