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Thread: GazzyG's HCT12 Journal

  1. #1776
    Moderator Brian Hopper's Avatar
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    You can throw on the slingshot after you do your required reps/sets. So do your "5/3/1" and then put on the slingshot for 3-4 sets.
    My Training Log
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    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

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  2. #1777
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Your legs are going to grow with all them squats an deads!!!!!
    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

  3. #1778
    Senior Member tom183's Avatar
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    I'm thinking:

    warmups
    5x70kg
    3x77.5kg
    1x87.5kg
    1x95kg
    1x100kg
    95kg is a little high for my liking on the second last set there but I'm sure you know what works best for you, man.

  4. #1779
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    You can throw on the slingshot after you do your required reps/sets. So do your "5/3/1" and then put on the slingshot for 3-4 sets.
    Cheers Brian! So it's kind of like extra assistance work, then?

    Quote Originally Posted by HJP View Post
    Your legs are going to grow with all them squats an deads!!!!!




    So yeah, even training for powerlifting, I'm still growing. Not too bad for 5'6'', I think.

    Quote Originally Posted by tom183 View Post
    95kg is a little high for my liking on the second last set there but I'm sure you know what works best for you, man.
    So what you thinking, Tom? Maybe 92.5kg instead? Would kick myself for missing the lift just cos I've chosen too big a warmup.
    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. #1780
    Moderator Brian Hopper's Avatar
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    Exactly!!! 5/3/1 first....slingshot second...
    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

  6. #1781
    Senior Member tom183's Avatar
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    So what you thinking, Tom? Maybe 92.5kg instead? Would kick myself for missing the lift just cos I've chosen too big a warmup.
    I'd probably go:

    40kgx8
    55kgx6
    70kgx4
    80kgx2
    90kgx1
    PR

    Pretty good article on the topic:

    http://www.wannabebig.com/training/p...t-to-hit-a-pr/
    Last edited by tom183; 06-07-2012 at 06:36 AM.

  7. #1782
    WBB Team Captain Coke's Avatar
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    Moving on strong, having fun with it all.

  8. #1783
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Exactly!!! 5/3/1 first....slingshot second...
    Awesome, will give it a go when I get it.

    Quote Originally Posted by tom183 View Post
    I'd probably go:

    40kgx8
    55kgx6
    70kgx4
    80kgx2
    90kgx1
    PR

    Pretty good article on the topic:

    http://www.wannabebig.com/training/p...t-to-hit-a-pr/

    Cheers for that, Tom!
    Quote Originally Posted by Coke View Post
    Moving on strong, having fun with it all.
    Thanks Coke, gotta have fun or you won't keep coming back.
    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

  9. #1784
    Senior Member GazzyG's Avatar
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    Deadlift Day

    Deadlifts:

    10x40(88)
    10x40(88)
    5x60(132)
    5x100(220)
    3x122.5(270)
    3x140(308)
    2x157.5(347)


    BBB Deadlifts:

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


    Leg Press:

    2pps x10
    3pps x10
    4pps x10


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

    Training on my own again today, 3rd day this week, but music was good and all the new powerracks etc had arrived, so motivation was high.

    Deadlifts were easy, till the final set - my sprained wrist means I can't use mixed grip, so the bar rolled out of my hands after two reps.

    BBB kicked my arse, as always.

    Tried out new Leg Press, plate-loaded. Very tough, much tougher than I remember, musta been cos of the BBB Deads, lol.

    All in all, a decent session. Just hope the wrist heals up by next week ready for some PRs. Gonna munch down some ibuprofen.
    Last edited by GazzyG; 06-08-2012 at 06:19 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

  10. #1785
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by GazzyG View Post
    hope the wrist heals up by next week ready for some PRs
    As long as you don't aggravate it in the meantime, you'll be good.

    Effort is very nice man.

  11. #1786
    Moderator Brian Hopper's Avatar
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    Have you thought about doing the 3/5/1 version with the added singles?
    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

  12. #1787
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    As long as you don't aggravate it in the meantime, you'll be good.

    Effort is very nice man.
    Thanks Coke - I'm sure it'll be better by next week. If not, I'll have to try alternating my grip.

    Quote Originally Posted by Brian Hopper View Post
    Have you thought about doing the 3/5/1 version with the added singles?
    Hey Bri - not been looking at the 3/5/1, however I was reading the 52 FAQs for 5/3/1 on eliteFTS earlier; Jim says that it's absolutely fine to do heavier singles after your 5/3/1 sets, so thinking of adding singles in on a more regular basis.
    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. #1788
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    Hey I just noticed the bench video you posted last month. Your technique looks fine. Learn to use leg drive more if you can. I still have a hard time with remembering to a lot of the time, but it is definitely helpful. And there's nothing wrong with bringing the bar down fast. You bring it down still under control so it's fine. The only time it's a problem is some people I have seen just basically let it free fall to their chest and have no tightness at all at the bottom. That definitely hurts you when you have to pause it in a contest. But all of your reps looked fine. I bring the bar down unusually slow and it's not optimal for everyone to bench like that.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  14. #1789
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by April Mathis View Post
    Hey I just noticed the bench video you posted last month. Your technique looks fine. Learn to use leg drive more if you can. I still have a hard time with remembering to a lot of the time, but it is definitely helpful. And there's nothing wrong with bringing the bar down fast. You bring it down still under control so it's fine. The only time it's a problem is some people I have seen just basically let it free fall to their chest and have no tightness at all at the bottom. That definitely hurts you when you have to pause it in a contest. But all of your reps looked fine. I bring the bar down unusually slow and it's not optimal for everyone to bench like that.
    Thanks for the critique, April!

    I've started enjoying bench a lot more lately since reading up a lot on form.

    Once I'm consistently benching 2pps I'm sure I'll be enjoying it a lot more.
    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

  15. #1790
    Rob Schilke | GFX Designer thecityalive's Avatar
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    BBB deadlifting is ALWAYS gonna kick your ass, man. How'd you sprain your wrist?
    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. #1791
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    BBB deadlifting is ALWAYS gonna kick your ass, man. How'd you sprain your wrist?
    Deadlifting last week - didn't pull the slack out of the bar on one of the heavier sets, managed to tweak the wrist. Schoolboy error.
    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. #1792
    Senior Member GazzyG's Avatar
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    First Overhead Day in Ages

    Standing Press:

    10xbar
    10xbar
    3x45(99)
    3x52.5(115.5)
    6x57.5(126.5)


    BBB Standing Press:

    10x32.5(71.5)
    10x32.5(71.5)
    10x32.5(71.5)
    10x32.5(71.5)
    10x32.5(71.5)


    Tri PD:

    10x40(88)
    10x40(88)
    10x40(88)
    10x40(88)
    10x40(88)


    Pullups:

    3
    3
    3


    Lat Pulldown:

    10x60(132)
    10x60(132)
    10x60(132)


    DB Hammer Curls:

    1 set with 20lb dbs for ??? reps



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

    First Overhead Press session in quite a while; was pretty tough, but enjoyable and, more importantly, shoulder feels GREAT!

    So great, in fact, that I even managed to crack out a few pullups, something I've not been able to do for months!

    Going to a party this afternoon, nephew's 1st birthday, so will be eating plenty of food, hence doing a bit of everything this session.

    Can't wait for Monday, now - wanna Squat a PR.
    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. #1793
    Moderator Brian Hopper's Avatar
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    Good job on the OHP!!! Are you going to do them more often?
    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. #1794
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by GazzyG View Post
    First Overhead Press session in quite a while
    Good to see you back at 'em.

  20. #1795
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job on the OHP!!! Are you going to do them more often?
    Cheers Brian! And yeah, hopefully will do - Overhead Day falls on the weekend, so circumstances lately have stopped me going, which is a shame, cos I really enjoy overhead pressing. May have to try to be more consistent with it.

    Quote Originally Posted by Coke View Post
    Good to see you back at 'em.
    Thanks Coke! I'm more happy that I managed to get some pullups done, too.

    Shoulder still feels fine, a few hours 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

  21. #1796
    Senior Member tom183's Avatar
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    Glad to hear the wrist is feeling good, man.

  22. #1797
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Glad to hear the wrist is feeling good, man.
    Thanks, Tom!

    Serious DOMS in my tris and lats today, 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

  23. #1798
    Senior Member amounirl's Avatar
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    Nice volume on the OHP man
    Best Lifts: 425/285/545 at 200

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

  24. #1799
    LuNa
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    Great to hear the shoulders felt good. Go get that squat PR Gaz.

  25. #1800
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by amounirl View Post
    Nice volume on the OHP man
    Thanks bud!

    Quote Originally Posted by LuNa View Post
    Great to hear the shoulders felt good. Go get that squat PR Gaz.
    Cheers Luna! And I shall have a good go at it, 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

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