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Thread: GazzyG's HCT12 Journal

  1. #1751
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job Gaz!!!
    Quote Originally Posted by Coke View Post
    Way to be rolling, did what you needed to do and some.
    Thanks guys, really enjoying the bench sessions these days.
    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. #1752
    Senior Member GazzyG's Avatar
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    Deadlifts, Week 1 of 2nd Cycle

    Deadlifts:

    10x40(88)
    5x60(132)
    5x60(132)
    5x100(220)
    5x115(253)
    5x130(286)
    5x150(330)


    BBB Deads:

    10x87.5(192.5)
    10x87.5(192.5)
    10x87.5(192.5)
    10x87.5(192.5)
    10x87.5(192.5)


    Barbell Rows:

    10x40(88)
    10x60(132)
    5x80(176)



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

    Great session, got the prescribed reps and more importantly, injury free!

    BBB wiped me out, but that's the job. Amazing how I can hang onto 190kg(418lbs) easily yet try to get ten reps with less than half of that and my grip is struggling, haha.

    Barbell Rows were good - moved them to deadlift day as opposed to bench day, as my upper back was still stiff by time deadlifts came round, which I think contributed to my strained lat the other week. If I do them after deadlifts, then I won't have that problem.
    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

  3. #1753
    Rob Schilke | GFX Designer thecityalive's Avatar
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    So you're pretty committed to the BBB routine eh? I feel with deads, that isn't the way to go because of the fatigue. Regardless, the work you put in is solid. How are you liking 531 so far?
    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

  4. #1754
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    So you're pretty committed to the BBB routine eh? I feel with deads, that isn't the way to go because of the fatigue. Regardless, the work you put in is solid. How are you liking 531 so far?
    Cheers Rob.

    I'm liking it so far, definitely getting somethng out of it I feel.

    If the weight starts feeling too heavy in future then I might switch BBB out for Triumvirate instead, but as it stands I'm enjoying the volume. I've upped my protein intake too, so that might be helping.

    Not week coming, but week after, I'm gonna do some 1RM tests.

    I WANT 200kg. I shall make my gym partner film me kicking its ass.
    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. #1755
    THE 800 QUEST NickAus's Avatar
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    Youll hit 200kg real soon mate!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #1756
    Moderator Brian Hopper's Avatar
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    Nice pulling Gaz!!! Doing BBB will help put some size on you that's for sure.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

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    Vanilla Gorilla

  7. #1757
    WBB Team Captain Coke's Avatar
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    Good day of pulling work.

  8. #1758
    Goals (kg) 272.5/165/305 HJP's Avatar
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    It is crazy what the reps do to the grip!! You'll have forearms of steel in no time
    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

  9. #1759
    Powerlifter/Strongman J L S's Avatar
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    great to see somebody committed to their goals! make that 200 happen!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  10. #1760
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Youll hit 200kg real soon mate!!
    Thanks Nick! In two weeks there will be a reckoning, haha!

    Quote Originally Posted by Brian Hopper View Post
    Nice pulling Gaz!!! Doing BBB will help put some size on you that's for sure.
    Thanks Brian!

    Quote Originally Posted by Coke View Post
    Good day of pulling work.
    Cheers Coke!

    Quote Originally Posted by HJP View Post
    It is crazy what the reps do to the grip!! You'll have forearms of steel in no time
    Haha, thanks Hayden, BBB will have me looking like Popeye at this rate.

    Quote Originally Posted by J L S View Post
    great to see somebody committed to their goals! make that 200 happen!
    Thanks Jay! I shall!
    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. #1761
    Senior Member GazzyG's Avatar
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    Hah! Left wrist is fubar, the one that I have facing away from me in deadlifts.

    Got it bandaged up and slathered in ibuprofen gel.

    Looks like no Overhead Pressing this weekend, AGAIN.

    On the plus side, my gym is taking delivery of TWO Powerracks and a plate-loaded leg press this week...

    So Overhead work aside, training should be on the up and up soon!
    Last edited by GazzyG; 06-03-2012 at 03:44 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. #1762
    Senior Member tom183's Avatar
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    Fubar?

  13. #1763
    Senior Member GazzyG's Avatar
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    Fucked Up Beyond All Recognition.

    Possibly exaggerating a little, but it's sore if I try to twist it, haha.

    It's better today than it was yesterday, so I'm sure it'll be find in time for bench and deads this week. Will just have to keep an eye on 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

  14. #1764
    Rory Parker Behemoth's Avatar
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    Big volume on the deads Gaz. Good stuff
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  15. #1765
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Behemoth View Post
    Big volume on the deads Gaz. Good stuff
    Thanks Rory, another ten years of it and I might end up with a back like your's, 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

  16. #1766
    Senior Member GazzyG's Avatar
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    Sqwats!!!

    Squats:

    5x60(132)
    5x60(132)
    3x102.5(225.5)
    3x125(275)
    5x132.5(291.5)


    BBB:

    10x75(165)
    10x75(165)
    10x75(165)
    10x75(165)
    10x75(165)


    SLDL Sumo Stance:

    10x65(143)
    10x65(143)


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

    Mixed bag today.

    Was getting very low on squats, stretching paying off. Have one of the squat racks with the static pins that stick out the bottom and I was touching the pins with the bar on some reps, which I didn't used to do.

    Messed up the calculations a little - took a weight from next week by mistake. 2nd work set should have been 117.5kg, not 125kg. Ah well.

    BBB was awesome, I really got into the groove and was just powering them up and down.

    SLDL was a misfire, though, compared to last week. Was feeling it entirely in my lower back and not in my legs, so shut it down after two sets, didn't want to hurt myself.
    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. #1767
    WBB Team Captain Coke's Avatar
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    Glad to see you making strides!

  18. #1768
    Moderator Brian Hopper's Avatar
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    So you did a heavier set, IMO it's better to go heavy then light Nice work Gaz!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #1769
    Senior Member amounirl's Avatar
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    Good stuff man, do you feel that the extra volume from BBB is helping to reinforce good technique?
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  20. #1770
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    How long does it typivallyntake you to do the bbb? I would love to incorporate that concept into my workouts but not sure I'd have time. I already do one "deload" set and love it, but adding several of them may be a different story

  21. #1771
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Glad to see you making strides!
    Thanks Coke! Appreciate the time you take to post in everyone's journal!

    Quote Originally Posted by Brian Hopper View Post
    So you did a heavier set, IMO it's better to go heavy then light Nice work Gaz!!!
    Haha, true, thanks Brian.

    Quote Originally Posted by amounirl View Post
    Good stuff man, do you feel that the extra volume from BBB is helping to reinforce good technique?
    I do. I'd also say that it gives me plenty of time to practice different techniques too. During normal workouts, sometimes I'll finish my squats and think 'didn't enjoy that stance, didn't feel low enough/too weak out of the hole.' With the BBB sets I can mess around with stances between the sets and see what suits me. As I got more fatigued yesterday, I went from a narrow stance which was emphasising my legs, to a wider stance where I was using more hip thrust to get back up.

    Quote Originally Posted by Rileigh View Post
    How long does it typivallyntake you to do the bbb? I would love to incorporate that concept into my workouts but not sure I'd have time. I already do one "deload" set and love it, but adding several of them may be a different story
    About a minute to do each set and about two minute's rest in between. So probably about fifteen mins or so, all in, for the BBB. But then, I do like to fly through them, treat it almost as cardio, sweating by the end, hehe.

    Also, guys, looking to take my training to a new level, especially with bench. Eyeing up a set of resistance bands and a Metal Catapult (slingshot) from Pullum Sports. Tempted to add them in after my third cycle of 5/3/1.

    Expensive stuff, but I've seen other members on here use both, especially the slingshot, to great effect, so it may well be something that can help me start to get towards decent numbers.
    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. #1772
    Senior Member GazzyG's Avatar
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    Bench Day

    Bench:

    10xbar
    10xbar
    5x40(88)
    3x65(143)
    3x72.5(160)
    8x82.5(182)


    BBB Bench:

    10x45(99)
    10x45(99)
    10x45(99)
    10x45(99)
    10x45(99)


    Tri Pulldown:

    10x30(66)
    10x40(88)
    10x50(110)
    10x60(132)
    10x70(154)


    Cable Curls:

    10x20(44)
    10x30(66)
    10x40(88)


    Cable Rows:

    10x40(88)
    10x60(132)
    10x60(132)


    Decline Situps:

    10
    10
    10


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

    Buzzing after that session. Gym partner overslept today and my sprained wrist still hurts, so went in thinking it'd be an awful session, but no!

    Wrist didn't impact on training much, only twinged slightly on Curls.

    Bench was great, loving it. Can't wait to test 1RM next week. Also, can't wait to get a Slingshot.

    First time using Cable Rows as opposed to Lat Pulldown, just mixing it up a little.

    Added some ab work at the end as I've been feeling like I've been neglecting it a lot.

    All in all, fun 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

  23. #1773
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Yeah, don't forget that abdominal work. Nice to see you bust though that work out, despise the wrist sprain.
    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

  24. #1774
    Senior Member tom183's Avatar
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    Bench was great, loving it. Can't wait to test 1RM next week. Also, can't wait to get a Slingshot.
    Gonna go for 2pps?

    The slingshot is a really good addition to your training arsenal.
    Last edited by tom183; 06-06-2012 at 08:38 AM.

  25. #1775
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    Yeah, don't forget that abdominal work. Nice to see you bust though that work out, despise the wrist sprain.
    Thanks Rob! Always enjoy an unexpectedly good training session.

    Quote Originally Posted by tom183 View Post
    Gonna go for 2pps?

    The slingshot is a really good addition to your training arsenal.
    Definitely going to go for it, yeah. Before I started 5/3/1 I managed 95kg for 3 reps and I'm damn sure I'm stronger than that now, so as long as I'm careful with my planning next week, I should be able to do it.

    I'm thinking:

    warmups
    5x70kg
    3x77.5kg
    1x87.5kg
    1x95kg
    1x100kg

    If I can get any heavier than that, I'd be ecstatic, but I'll be happy to knock down 2pps.

    As for the Slingshot, everything I've read about it says it's great for letting your handle heavier weights, helps overload the triceps etc.

    All I'm wondering is, how should I use it in a 5/3/1 program? Because the weights are programmed without the use of a slingshot in mind.
    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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