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Thread: GazzyG's HCT12 Journal

  1. #1801
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice shoulder pressing, glad that shoulder feels good. Plenty of strong work being done, still nailing the BBB too! Awesome. Back is going to be bulletproof doing that on deads
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  2. #1802
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Nice shoulder pressing, glad that shoulder feels good. Plenty of strong work being done, still nailing the BBB too! Awesome. Back is going to be bulletproof doing that on deads
    Thanks, Hayden! Back's either gonna be bulletproof or wrecked, 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

  3. #1803
    Senior Member GazzyG's Avatar
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    Fail Squats, bummer....

    Squats:

    10x40(88)
    5x60(132)
    5x110(242)
    3x125(275)
    1x140(308)
    1x150(330)
    0x165(363)


    Leg Press:

    2pps x20


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

    Bugger.

    Just one of those days today where all the weights felt heavy, even the warmups.

    Might be coming down with something, or lack of food/rest, not sure.

    Tempted to not bother with trying for PRs the rest of the week - deload next week, try for PRs fresh after that maybe.

    Anyway, managed to get a video of the 140kg Squat.

    In Powerrack now, so easier to get a good video.

    Please critique away.

    Video


    150kg went up exactly the same, just a little slower.

    165kg didn't go anywhere - fell forward in the hole and had to drop it on the pins.

    Annoying, because I had 160kg several weeks back and felt sure that I could nail this, but I just didn't feel tight or strong today.

    Need to be more consistent with food and sleep, up the amount of both. I want a 4pps squat for the meet, have three months, only 10-15lbs to add each month. I can do that, still a newb, still getting newbie gains.

    Just need to get my head in the game.
    Last edited by GazzyG; 06-11-2012 at 03:23 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

  4. #1804
    THE 800 QUEST NickAus's Avatar
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    Fall down, get up......fall down, get up.

    You will be squatting 180 kg before you know it bro!!

    Your head IS in the game, we all have off days.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #1805
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Fall down, get up......fall down, get up.

    You will be squatting 180 kg before you know it bro!!

    Your head IS in the game, we all have off days.
    Thanks, Nick

    Bit depressing, not hitting it, but I think the singles felt heavier because I rarely lift any heavy singles these days.

    Think I might follow what Brian said and start adding in heavy singles after my 5/3/1 sets every now and then, maybe my CNS isn't used to the weight atm.

    I've also just been down frozen food shop - bought myself LOADS of sausages, chicken, cauliflower cheese.

    Gonna start nomming, seriously, cos I know I've been letting myself slack off and barely been getting 3k cals.

    I'm over 200lbs now, need to start eating like a big boy.
    Last edited by GazzyG; 06-11-2012 at 09:10 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

  6. #1806
    WBB Team Captain Coke's Avatar
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    I hear what you are saying bro, good job regardless - keeping it on track.

  7. #1807
    Moderator Brian Hopper's Avatar
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    Form didn't look that bad. Really try to keep that chest up coming out of the hole. Have you tried squatting in oly shoes?
    My Training Log
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    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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  8. #1808
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    I hear what you are saying bro, good job regardless - keeping it on track.
    Thanks Coke, appreciate the encouragement.

    Quote Originally Posted by Brian Hopper View Post
    Form didn't look that bad. Really try to keep that chest up coming out of the hole. Have you tried squatting in oly shoes?
    Cheers Brian, I certainly don't feel like I'm squat-morninging like I used to, that's for sure.

    No, not tried squatting in oly shoes - I squat in my deadlifting slippers atm, cos they've got a thin, solid sole. Like I said, though, I'm going to a powerlifting store in a coupla weeks, getting a slingshot and some bands. I shall have a good look at shoes then.

    Also, on the subject of bands, which bands would you recommend for a beginner to use?
    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. #1809
    Senior Member GazzyG's Avatar
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    1+ Bench Day

    Bench:

    10xbar
    10xbar
    5x40(88)
    5x60(132)
    5x70(154)
    3x77.5(170)
    4x87.5(192.5)


    BBB:

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


    Lat Pulldown:

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



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

    Reasonable session. BBBs flew up, but final sets of bench felt very heavy. Definitely feeling weaker this cycle.

    I'm certainly thinking that I'm not eating enough to support the volume of BBB. Luckily, did a big food shop the other day, so starting to step to it, eating wise.

    Have deadlift day, then overhead day left in this cycle, then deloading.

    Will hit it hard when I come back. Set PRs.
    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. #1810
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Also, on the subject of bands, which bands would you recommend for a beginner to use?
    Not Brian, but a big time band lover so . When i got my bands i got the following:
    Mini bands
    Super mini
    Small
    Medium

    The medium ones are still in the package. The super mini i have only used a couple of times. The mini bands i use for speed bench, facepulls, pull aparts, pushdowns etc. The small bands i use for speed squats, TKEs, stretches, band GM's and the like.

    Depending on your budget, mini bands and small bands are a good start. I ordered mine from the US, so i got more as i didnt want to pay for shipping twice.

  11. #1811
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Reasonable session. BBBs flew up, but final sets of bench felt very heavy. Definitely feeling weaker this cycle.

    I'm certainly thinking that I'm not eating enough to support the volume of BBB. Luckily, did a big food shop the other day, so starting to step to it, eating wise.
    Have you kept an eye on your weight? What has that been doing? How are you feeling? Are you more sore than usual?

    I think it will help to describe a little how you are feeling and what has maybe changed, is your work busier than before, personal life busy. This could also help for future cycles when you have the same feelings.

  12. #1812
    Senior Member GazzyG's Avatar
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    Cheers for all the advice, Luna! Deffo gonna get a set of mini and small bands, then. Going to get them from Pullum Sports in Luton, just outside London, along with a slingshot, some wraps, both wrist and knee (will need advice on them too) and maybe some shoes.

    As far as my weight etc I'm still the same as I was a month ago, 91kg.

    Shoulder is feeling great these days, wrist is still twinging but getting better.

    I do feel more tired than usual. It could be the weather, it could also be my hayfever. I've also had some very late nights lately - had to take my brother to airport last week at 4am and pick him up last night at 2am, so that hasn't helped.

    I'm gonna step up the calories a little, try to be more consistent, then, after the deload, I'm going to make sure I work some heavyish singles in every session. I think my body isn't used to the heavy weights anymore, because the 5/3/1 has you working submaximal all the time.

    Way I feel atm, I bet I couldn't break 4plates off the floor, whereas a coupla months ago I was lifting 190kg and repping 180kg for 3.

    Things will change, I know, I'm in no real hurry. This sport's a marathon, not a sprint.

    I'm sure that the following combination;

    -a few extra kcals a day
    -some heavy singles
    -slingshot
    -bands

    will all add up to making a big difference to my training.
    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. #1813
    LuNa
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    It could also be the fact that you are now doing more volume. With the higher volume you are actually going close to overreaching and will then get a supercompensation effect during your deload. Maybe your body is adjusting to the higher volume which is why you are feeling tired.

    I think the extra kcals, as long as its moderate, is a good idea. The heavy singles are definitely a good plan.

    One side note, i like the slingshot, but havent used it nearly as much as i thought. I lift by myself, so i dont use it to overload the bench press. The only time i use it is when i want to practice keeping my elbows tucked (its great for that), or when i want to get volume in and my elbows/shoulders are sore. It could just be me, because ThomasG uses it quite frequent and he benches a lot more. Instead of a Slingshot i think i would have gotten Fat grips. Those are still on my list to get.

  14. #1814
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Shame about the squat day not going so good. Never mind. You sound like you are taking the righ steps with increasing calories etc. Don't forget the importance of sleep too bro. Super jealous about that shop, wish we had something like that down here in NZ
    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

  15. #1815
    Moderator Brian Hopper's Avatar
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    I'm not sure what kind of bands your going to buy. But I would get minis, monster minis, light bands and maybe some average bands. The minis and monster minis, you can use for benching, deadlifting, tricep and bicep work, and also some stretching. The light and average bands you can use to squat against and reverse band work.
    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

  16. #1816
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by GazzyG View Post
    Things will change, I know, I'm in no real hurry. This sport's a marathon, not a sprint.
    No joke, it's about making the never-ending and needed adjustments along the way.

  17. #1817
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by LuNa View Post
    It could also be the fact that you are now doing more volume. With the higher volume you are actually going close to overreaching and will then get a supercompensation effect during your deload. Maybe your body is adjusting to the higher volume which is why you are feeling tired.

    I think the extra kcals, as long as its moderate, is a good idea. The heavy singles are definitely a good plan.

    One side note, i like the slingshot, but havent used it nearly as much as i thought. I lift by myself, so i dont use it to overload the bench press. The only time i use it is when i want to practice keeping my elbows tucked (its great for that), or when i want to get volume in and my elbows/shoulders are sore. It could just be me, because ThomasG uses it quite frequent and he benches a lot more. Instead of a Slingshot i think i would have gotten Fat grips. Those are still on my list to get.
    Thanks, Luna!

    Quote Originally Posted by HJP View Post
    Shame about the squat day not going so good. Never mind. You sound like you are taking the righ steps with increasing calories etc. Don't forget the importance of sleep too bro. Super jealous about that shop, wish we had something like that down here in NZ
    Cheers Hayden - sleep is definitely something I need more of. Don't have an excuse for not getting it, either - no job atm and on summer break from uni.

    Quote Originally Posted by Brian Hopper View Post
    I'm not sure what kind of bands your going to buy. But I would get minis, monster minis, light bands and maybe some average bands. The minis and monster minis, you can use for benching, deadlifting, tricep and bicep work, and also some stretching. The light and average bands you can use to squat against and reverse band work.
    Thanks, Brian! I really have no clue about bands, just know I've seen people on this board get a lot of good use from them.

    Thought I'd jump on the 'band'wagon, haha!

    Quote Originally Posted by Coke View Post
    No joke, it's about making the never-ending and needed adjustments along the way.
    Thanks Coke! This lifting things up and putting them down game has taught me a lot of patience, that's for sure. It's about listening to your body, rather than telling 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

  18. #1818
    Senior Member GazzyG's Avatar
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    Just come back from swimming. Absolutely shattered, not been swimming for a good, long while.

    Ten lengths, breast-stroke and I'm tired. Shows how unfit I am, aerobic wise, 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

  19. #1819
    Senior Member tom183's Avatar
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    Thought I'd jump on the 'band'wagon, haha!
    Lol. What's your budget? What exercise(s) are you planning to use them for?

  20. #1820
    Moderator Brian Hopper's Avatar
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    How many pairs do you plan on buying and I can give you a better answer?
    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

  21. #1821
    phil 4:13 Bako Lifter's Avatar
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    Good luck in your training, new toys are always fun.

  22. #1822
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Lol. What's your budget? What exercise(s) are you planning to use them for?
    Budget's not particularly an issue, looking at dropping probably a coupla hundred pounds ($300) or so when I go to the shop.

    Would like to use them for speed benching, speed deadlift work and particularly reverse band squats - want to get used to the feel of heavier weight on my back.


    Quote Originally Posted by Brian Hopper View Post
    How many pairs do you plan on buying and I can give you a better answer?
    Probably two or three pairs, Bri, that I can get some good use out of. May invest in more as my training gets heavier/more technical in the future.

    Quote Originally Posted by Bako Lifter View Post
    Good luck in your training, new toys are always fun.
    Thanks bud! Looking forward, in particular, to using the slingshot.
    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. #1823
    Senior Member GazzyG's Avatar
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    1+ Deadlift Day - Better than Squat day

    Deadlifts:

    10x50(110)
    10x50(110)
    5x100(220)
    5x130(286)
    3x150(330)
    1x165(363)


    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)
    10x80(176) Rep PR


    Decline Situps:

    3x20



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

    Woke up 7:30 this morning to a text from my training partner saying he wasn't coming in. Really didn't feel like going in myself, but still dragged myself out of bed and went in.

    Deadlifts went well, though they got awkward at times.

    Left wrist still not 100%, so on the set at 150kg I tried alternating my mixed grip, turning my right hand away instead of my left. Went up okay but felt very weird and off-balance.

    On the last set I decided to use my normal mixed grip (left hand away) and only do a single, which I did and the wrist held up okay.

    BBBs. Good god, still not used to them; grip was completely and utterly fried bythe last set. Fingertips were tearing off as the bar was trying to roll out, despite chalk. CHALK - on 87.5kg! That's how tough they are on the forearms. Hoping my grip catches up eventually.

    Rows were good, form felt tight, nice ROM, up to belly and touching the floor on each rep. Last set was a grinder, but managed to get each rep with a touch of English on the last two.

    Threw in some decline crunches at the end to work the core.

    Overhead pressing day on Sunday, then deload week next week.
    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. #1824
    Senior Member tom183's Avatar
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    Solid session.

    Probably two or three pairs
    If you're going to get three pairs I'd suggest minis, lights and mediums.

  25. #1825
    WBB Team Captain Coke's Avatar
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    Good job with the pulling man.

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