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Thread: GazzyG's HCT12 Journal

  1. #151
    Senior Member GazzyG's Avatar
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    Day Forty Three - First day back after deload

    Deadlifts:

    6x132
    6x220
    6x264
    6x330 PR
    2x330


    Bench:

    6x110
    6x132
    4x176 x2x2x2


    Overhead Press:

    6x44
    6x66
    6x110 x2x2x2 PR


    Leg Press:

    6x314
    6x392
    6x392
    6x392


    Dips:

    6xBW
    6xBW+44
    6xBW+66 PR

    -----------

    Summary:

    Mixed bag today, really. Some PRs, but some missed reps.

    I'm pleased to have moved up another 20lbs on the deadlifts. 150kg now. But I've an issue, that I hope someone would be able to help me with please. Once I'm going, I have no problem locking out a deadlift rep. But I do have a lot of trouble breaking them off the floor. The set of 6 reps @ 330 was a piece of cake. But breaking it off the floor for the cluster of 2 was really tough. And thereafter it was absolutely welded to the floor, I couldn't do the other clusters for the life of me.

    What can I do to help my power off the floor?

    Bench, I don't know what happened. I was really tired and couldn't do the last 2 reps of my work set without a spotter. But the clusters flew up fine.

    I'm happy with my OHP PR. I was only one rep off that before deload, so glad to have nailed that.

    Dips I'm happy to have moved up a weight again, but I have to say that the last coupla reps of my final set were a bit ropey, so was half tempted not to include it as a PR.

    All in all, not a bad session. Progress, at least.
    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. #152
    Skinny Feet Kiff's Avatar
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    Jesus, that is a strong deadlift jump. Cant wait to train with you now

    Well done! Catching me fast mate

    Also... I am not great at deads, maybe ask NickAus or Brian H, but some deficit pulls could help your off the floor, or some front squats, i have heard they can really help!

    Nice, Nice Session, no doubt making HUUUGE progress.
    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'

  3. #153
    Senior Member GazzyG's Avatar
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    Cheers mate, much appreciated!

    I'm very self-critical. I hate missing reps, haha.

    And yeah, I do rack pulls anyway, which I think massively helps the lock-out. I'm may try to up my squat a bit, possibly even add in a fourth day with some front squats on it, see if that helps.
    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. #154
    Moderator Off Road's Avatar
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    Great progress. I'm the same way with deadlifts, I absolutely suck off the floor. I am actually jealous of the guys that miss that lift because they can't lock it out. To me they are much easier to progress when that's your weakness.
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  5. #155
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    Great progress. I'm the same way with deadlifts, I absolutely suck off the floor. I am actually jealous of the guys that miss that lift because they can't lock it out. To me they are much easier to progress when that's your weakness.
    Cheers OR.

    And yeah, I feel exactly the same way. I might do what Kiff suggested and work the squats a bit more, get the ole legs firing on all cylinders.
    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. #156
    Senior Member GazzyG's Avatar
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    Right, been reading up a bit more about how to get past my sticking point.

    Gonna agree with what some people have suggested: Gonna start adding in both speed deadlifts and deficit deadlifts.
    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. #157
    Moderator Off Road's Avatar
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    Sounds good and good luck.
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  8. #158
    Senior Member the pope's Avatar
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    the numbers are gettiing big , your doing a good job, i like the 150kg deadlifts

  9. #159
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by the pope View Post
    the numbers are gettiing big , your doing a good job, i like the 150kg deadlifts
    Cheers Pope.

    Getting there, slowly but surely.
    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. #160
    Senior Member GazzyG's Avatar
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    Plumber around today, fitting new radiator.

    He's gonna take a good coupla hours fitting it, then gotta drive all the way to my mum's for dinner, so looks like I won't be able to make gym today.

    Gonna go tomorrow morning before uni to get my squats done. Doesn't matter too much about recovery for Fri as I'm gonna be doing some light deficit deads then.
    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

  11. #161
    Senior Member GazzyG's Avatar
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    Day Forty Four

    Yesterdays workout.


    Squats:

    6x132
    6x176
    6x220
    6x242 x2x2x2 PR


    Rack Pulls:

    6x220
    6x309 (Managed to rip a nice big callus off my hand here, hehe)


    Hammer Curls:

    6x22
    6x28
    6x39 x2x2x2


    Calf Raises:

    6x194
    6x254
    6x293 x2x2x2 PR


    Hanging Leg Raises:

    6
    6
    6

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

    I'm glad my squat's started to move again. I find i the most intimidating of all the lifts. Getting under that bar with a new weight on it is nerve wracking. Hopefully now my squat is starting to move, everything else will move up with it.

    One thing I've noticed a lot, is that when I first began squats, the weight used to push me forwards, putting a lot of strain on my back as I tried to keep upright. Since focusing on my deads, my back strength has gone through the roof and the weight tends not to pull me forwards anymore.

    Also, yesterday I squatted barefoot for the first time. Definitely felt more power.

    I've set myself some 1rm max targets for the spring/summer:

    Squat 3 plates.
    Deadlift 4 plates
    Bench 2 plates.
    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. #162
    Skinny Feet Kiff's Avatar
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    If the deads don't happen today I will tell OffRoad it is because your hungover and you can answer to all of wbb!
    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'

  13. #163
    Moderator Off Road's Avatar
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    Quote Originally Posted by Kiff View Post
    If the deads don't happen today I will tell OffRoad it is because your hungover and you can answer to all of wbb!
    There will be hell to pay for missing the deadlift session - Haha

    Nice squatting Gazzy
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  14. #164
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice work getting a pr on the squats an deads!! I know you said you used to lean forward and thats improving now, but have you ever tried good mornings? Great exercise to enhance back (and hammies) strength man
    Last edited by HJP; 02-25-2011 at 02:39 PM.
    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

  15. #165
    Senior Member GazzyG's Avatar
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    Cheers everyone!

    There's hell to pay lol - we ended up travelling to Matlock Bath (really picturesque little village, for you foreign types) forthe mrs' birthday. Stayed over in a B&B. So no DL session! =( However, I did make up for it by eating absolutely loads.

    Back home to watch the rugby this afternoon, then Chinese tonight.

    Won't have chance to go gym today, as it's gf's bday and I'd look a bit of a dick if I buggered off, haha.

    I'll go tomorrow morning - I won't do deads, as I'm DLing Monday, but I think I'll do a nice squat session.
    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. #166
    Moderator Off Road's Avatar
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    I am going to have to start a new section in the ALN/WBB newsletter..."Gym Dropouts."
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  17. #167
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    I am going to have to start a new section in the ALN/WBB newsletter..."Gym Dropouts."
    ...bastard!
    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. #168
    Skinny Feet Kiff's Avatar
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    Unacceptable
    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'

  19. #169
    Senior Member GazzyG's Avatar
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    Day Forty Five - Just cos I love you guys so much

    Random Squat day to make me feel better about missing my session.

    Squats:

    10x44
    10x88
    10x176

    20x176 Rep PR

    1x265 Weight PR

    Hope you guys are happy, you made me go out and squat my ass off, getting two PRs. Bastards.

    I'm gonna make this a regular thing, squatting on a sunday. The gym was dead and just focusing on one exercise made things so much easier.

    And I'm finally in the 20 rep squat club. It hurt. Vision was blurring on the last 2 or 3 reps, even though I was forcing myself to take breaths between reps haha.


    Thanks 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

  20. #170
    Moderator Off Road's Avatar
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    Okay, we'll let you slide by this time...great PR.
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  21. #171
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    Okay, we'll let you slide by this time...great PR.

    Cheers OR. I'm so happy the squats are moving, I feel like I've neglected them for a while in favour of deads.

    Now I've found a weak point in my deads (power off the floor), I'll focus a bit more on my squats and hopefully as my quad power goes up, my power off the floor will up too.

    Still gonna do some deficit deads tomorrow anyway, light ones too after today's sesh, don't wanna hinder recovery too much.
    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

  22. #172
    Skinny Feet Kiff's Avatar
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    Looking good, 20 rep squats are the only way to redeem yourself. Well done.
    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'

  23. #173
    Goals (kg) 272.5/165/305 HJP's Avatar
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    lol well done mate! You sure redeemed yourself well! Two PR's, no complaints from me!
    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

  24. #174
    Senior Member GazzyG's Avatar
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    Day Forty Six

    Deadlift with 4" deficit:

    6x132
    6x132
    6x176
    6x220 x2x2x2


    Bench:

    6x110
    6x132
    6x154 x2x2x2


    Leg Press:

    6x234
    6x314
    6x392
    6x392


    Overhead Press:

    6x44
    6x66
    6x88
    6x110


    -----------

    Summary:

    Really tough today. Very early session, no breakfast and felt like I had no sleep last night.

    Got in, did what I needed to do, got out.

    Had a huge breakfast afterwards and went straight to bed for two hours.
    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. #175
    Skinny Feet Kiff's Avatar
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    Is the OH press strict?

    Nice Deficits
    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'

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