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Thread: GazzyG's HCT12 Journal

  1. #2076
    Powerlifter/Strongman J L S's Avatar
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    good to see you back at it gaz, few good sessions for first few back!
    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/

  2. #2077
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Looking good mate!!
    Quote Originally Posted by J L S View Post
    good to see you back at it gaz, few good sessions for first few back!
    Thanks Nick and Jay!
    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. #2078
    Senior Member GazzyG's Avatar
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    Cardio Today:

    4 mile run through the summer country lanes. 52mins 35secs.

    Best run yet, felt very comfortable, even if my legs were completely numb by the end.
    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. #2079
    THE 800 QUEST NickAus's Avatar
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    Good work running bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #2080
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Good work running bro!!
    Thanks bud!
    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. #2081
    Senior Member GazzyG's Avatar
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    Overhead Day

    Standing Press:

    10xbar
    10xbar
    5x30(66)
    5x40(88)
    3x50(110)
    3x60(132)


    Tri PD:

    10x20(44)
    10x30(66)
    10x40(88)
    10x50(110)


    Cable Curls:

    10x20(44)
    10x30(66)
    10x40(88)
    10x50(110)


    Reverse Hyper:

    10xbar
    10x15(33)
    10x30(66)


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

    Good, quick session. Annoying with the triceps pulldowns that I can't go heavier - the cables keep breaking when we add extra weight (50kg is the highest the stack goes).

    Might start adding some db skullcrushers or something along those lines before the pulldowns, little bit of extra tricep work.

    Tomorrow's squat day. Adding in some barbell hip thrusts as per Alex's instruction to strengthen my glutes/hips. Should help with squats, breaking deads from the floor and my general posture.
    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. #2082
    WBB Team Captain Coke's Avatar
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    The pushdowns seem more trouble than they're worth right now, db/bb extensions may fare better as will skullcrushers as you mentioned. Also, what might be most helpful for the triceps is close grip benching.

    Session is still nice Gaz.
    Last edited by Coke; 09-02-2012 at 02:45 PM.

  8. #2083
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Agree with Coke, maybe get into some close grip bench for the tri's, its also more transferable to your benching itself vs the push downs
    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. #2084
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    The pushdowns seem more trouble than they're worth right now, db/bb extensions may fare better as will skullcrushers as you mentioned. Also, what might be most helpful for the triceps is close grip benching.

    Session is still nice Gaz.
    Quote Originally Posted by HJP View Post
    Agree with Coke, maybe get into some close grip bench for the tri's, its also more transferable to your benching itself vs the push downs
    Thanks both! Will definitely look at adding CGs.
    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. #2085
    Senior Member GazzyG's Avatar
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    Yesterday's Squats

    Squats:

    10x60(132)
    5x80(176)
    5x100(220)
    5x115(253)
    4x130(286)


    SLDL Sumo:

    10x60(132)
    5x80(176)
    1x100(220)


    BB Hip Thrusts:

    10xBW
    10x10(22)
    10x20(44)
    10x40(88)


    Situps 1x20



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

    A very quick session. Didn't feel 100%. Felt like I was going to be sick on the squats, hence didn't get all 5 reps on the last set. If I had, I would have been cleaning the floor afterwards.

    First time trying the Barbell hip thrusts. Certainly interesting.
    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. #2086
    THE 800 QUEST NickAus's Avatar
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    Good quick session Gaz!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #2087
    Moderator Brian Hopper's Avatar
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    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:

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  13. #2088
    WBB Team Captain Coke's Avatar
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    Fine training going on bro.

  14. #2089
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Good quick session Gaz!!
    Quote Originally Posted by Brian Hopper View Post
    Nice work Gaz!
    Quote Originally Posted by Coke View Post
    Fine training going on bro.
    Thanks guys!

    Today's Cardio: Gentle 1.5 miles run 16mins 40secs.
    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. #2090
    Senior Member GazzyG's Avatar
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    Bench

    Bench:

    10xbar
    10xbar
    5x40(88)
    5x65(143)
    5x75(165)
    5x85(187)


    DB Tri Ext (weight in lbs, reps per arm):

    10x15
    10x20
    10x30


    DB Curls (same as above):

    10x15
    10x20
    10x30


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

    Was going to get in some CGBP today, but there was a guy desperate to use the bench after I'd finished my regular bench, so I relented.

    Felt weird using DBs again. Tri exts were very tough, which shows how little the cable pulldowns must work the triceps. On the cable I can move upwards of 80lbs per arm. On the extensions, less than half that.

    Would like to get back into doing Dips again, but still wary even months later after injuring my shoulder...
    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. #2091
    WBB Team Captain Coke's Avatar
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    For the most part, cables are for finishers and not primary builders...did well with the effort mate.

  17. #2092
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    For the most part, cables are for finishers and not primary builders...did well with the effort mate.
    Thanks Coke! Always learning something new about this game and myself everyday.

    Today's Cardio:

    3 mile run. 36mins 24secs.
    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. #2093
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good going with that run. Couldn't imagine running for that long!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #2094
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kong View Post
    Good going with that run. Couldn't imagine running for that long!
    Neither could I a few weeks back, bud, but the stamina's slowly building up. Alex is a wizard with the programming, got me out running for various distances/intensities twice a week, as well as mixing it up with the cycling. Strength's not suffering either.

    Only problem is eating enough to keep pace with what I'm burning.
    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. #2095
    Powerlifter/Strongman J L S's Avatar
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    nice squat session back there gaz, those stiff leg sumos and hip thrusts will build you up nicely for some heavy deads!
    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/

  21. #2096
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    nice squat session back there gaz, those stiff leg sumos and hip thrusts will build you up nicely for some heavy deads!
    Thanks Jay, that's the idea! Whenever I fail it's always from the floor. I've been told that building glute and hammy strength is the key to overcoming this.
    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. #2097
    Senior Member GazzyG's Avatar
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    Deads!

    Deadlifts:

    10x60(132)
    10x60(132)
    5x100(220)
    5x120(265)
    5x140(308)
    5x155(341)


    BB Rows:

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


    BB Hipthrusts:

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


    Situps:

    2x20


    Ab Twists w/ barbell:

    10x30(66)
    10x35(77)


    Reverse Hyper Machine:

    10xbar
    10x10(22)
    10x20(44)


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

    Happy with today's session. Was scorching hot, sweating like a beatch, but chalk sorted that out.

    Deads went well; no lower back twinges, no grip issues, wrist was hurting (still, after weeks!) but held up fine to mixed grip.

    BB Hipthrusts are interesting still - quite difficult stopping the bench supporting me from tipping over, haha. Might have to put some plates on its feet to keep it steady. Definitely feel them working the glutes, but even more so feel a burn in the quads at the top. I'm sure these will have an impact on both deads and squats.

    Starting to feel a carryover from the cardio into the weight sessions - conditioning definitely getting better; a lot less huffing and puffing between sets.
    Last edited by GazzyG; 09-07-2012 at 10:52 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

  23. #2098
    Moderator Brian Hopper's Avatar
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    Strong pull session!!!
    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

  24. #2099
    WBB Team Captain Coke's Avatar
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    Solid work going on with the pulling.

  25. #2100
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong pull session!!!
    Quote Originally Posted by Coke View Post
    Solid work going on with the pulling.
    Thanks both! Every day I pull without injury is a good day, 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

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