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Thread: GazzyG's HCT12 Journal

  1. #2226
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Too long since we've had an update, bud. Hope all is well.
    Hey mate.

    Things been a little hectic - car broke down, had to scrap it, which meant that I couldn't get to the gym.

    Moving house on Dec 1st. Have found a new gym in the town I'm moving to.

    Soon as I move, I'm going to pick a powerlifting meet and a race, 6 months out, and train hard for them.

    But until them, for the next couple of weeks, I'm just going to rest up and eat well.
    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. #2227
    WBB Team Captain Coke's Avatar
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    Laying low has it's place G, wish you well going forward into the next phase after you move.

  3. #2228
    Senior Member GazzyG's Avatar
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    I'm BACK!

    Raaargh!

    I've moved house, settled in, found a new gym and have plenty of food/protein in the house.

    Gonna take it to the next level, now that Alex is supervising my lifting as well as my running.

    On Fri and Sat I went into the new gym and just did some light training, get the muscles used to being used again after a month of inactivity. Still had DOMS in the legs today, even so, haha!

    First real training session was today.


    Squats:

    20xbar
    6x80(176)
    4x105(231)
    2x120(264)
    1x135(297)
    1x145(319)
    1x152.5(335)
    8x120(264)
    5x120(264) Aiming for 8, but got cramp in right bicep, so called it after 5.


    SLDL:

    8x80(176)
    8x80(176)
    15x60(132)
    15x60(132)


    High bar, narrow stance, paused squats (2 sec pause):

    10x60(132)
    10x65(143)


    Very slow run on treadmill: 1 mile in 14mins exactly.

    -----------

    Summary:

    Had DOMS all day today before gym - legs really stuff and difficult to walk. So wasn't looking forward to squats. Utterly gobsmacked that I managed 152.5kg on my first day back - that's damn close to my 1RM.

    Sick of taking time off for various reasons. Now I have a good gym and I'm settled in my new home, I'm gonna kick ass and take names.

    Watch this space!
    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. #2229
    Powerlifter/Strongman J L S's Avatar
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    awesome first one back Gaz, plenty to build on by the looks of things! check that calendar!
    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/

  5. #2230
    Moderator Brian Hopper's Avatar
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    Glad to see your back at it!!!
    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. #2231
    WBB Team Captain Coke's Avatar
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    Gonna be quite a ride now that you have everything squared away, happy to see it.

  7. #2232
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Like the attitude man. The more consistent you can be the better the gains will be in the long term man. Nail it! Great start today
    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

  8. #2233
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    awesome first one back Gaz, plenty to build on by the looks of things! check that calendar!
    Cheers Jay! Will do! Need something to aim for.

    Quote Originally Posted by Brian Hopper View Post
    Glad to see your back at it!!!
    Thanks Brian! Feel so fat and lazy when I spend any amount of time out the gym.

    Quote Originally Posted by Coke View Post
    Gonna be quite a ride now that you have everything squared away, happy to see it.
    Thanks Coke! It certainly will!

    Quote Originally Posted by HJP View Post
    Like the attitude man. The more consistent you can be the better the gains will be in the long term man. Nail it! Great start today
    Cheers buddy! Aiming to get a 5 plate dead by this summer. If I can achieve that, I'll be ecstatic.
    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. #2234
    Senior Member GazzyG's Avatar
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    First Bench Session Back

    Bench:

    20xbar
    6x40(88)
    4x52.5(115)
    2x67.5(148.5)
    2x77.5(170.5)
    1x90(198)
    1x95(209)


    Floor Press:

    10xbar
    6x52.5(115)
    6x52.5(115)
    6x52.5(115)
    2x60(132)


    Split Jerks:

    Many x bar


    Skullcrushers:

    10xbar
    8x20(44)
    8x20(44)
    8x20(44)


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

    Mixed feelings, today.

    Glad to bench 95kg - that's only 10kg short of my best, which aint too bad after a month off.

    But other movements left me feeling meh.

    Couldn't get the hang of split jerk, whatsoever. Was meant to use upwards of 50kg, but just used the bar to try to nail form.

    Floor press was awkward - no power-rack, no J-hooks; had to rest the barbell on plates so that my wife was able to help hand it over.

    Skullcrushers... I hate skullcrushers. Or rather, my elbows hate skullcrushers. Don't feel any strain on triceps at all, as it feels like my elbows will go crack a long, long time before my triceps wear out.

    ...still, happy my bench strength hasn't vanished too quickly.
    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. #2235
    Senior Member tom183's Avatar
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    Good to see you back in the swing of things, man.

    How do you do your skullcrushers? Ie; what sort of bar and where do you bring the weight to?
    Last edited by tom183; 12-19-2012 at 03:11 PM.

  11. #2236
    Senior Member GazzyG's Avatar
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    Cheers bud!

    I use an E-Z curl bar and bring the weight down towards my forehead.
    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. #2237
    Powerlifter/Strongman J L S's Avatar
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    looking good gaz, keep up the good work
    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/

  13. #2238
    Senior Member tom183's Avatar
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    I use an E-Z curl bar and bring the weight down towards my forehead.
    A lying extension around/behind the head is a more elbow friendly exercise from my experience.

  14. #2239
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    looking good gaz, keep up the good work
    Cheers Jay!

    Quote Originally Posted by tom183 View Post
    A lying extension around/behind the head is a more elbow friendly exercise from my experience.
    Thanks Tom, I'll try that next time!
    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. #2240
    Senior Member GazzyG's Avatar
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    Cardio

    Interval Training

    5mins jog
    30secs sprint, 30secs jog x4
    5mins jog

    --------

    Legs felt riddled with DOMS yesterday and this morning, but after this running they seemed to loosen up a little.
    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. #2241
    LuNa
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    Quote Originally Posted by tom183 View Post
    A lying extension around/behind the head is a more elbow friendly exercise from my experience.
    I do them lying on the floor with a deadstop and dont lock out at the top. I feel this helps a lot with elbow strain.

    Good to hear you are settled in and things have returned to normal.

  17. #2242
    Moderator Brian Hopper's Avatar
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    Any of you guys do JM presses?
    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

  18. #2243
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Any of you guys do JM presses?
    Funny you should mention that, Bri! After giving him my feedback from yesterday's session, we're taking out skullcrushers and replacing them with JMs, 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

  19. #2244
    Moderator Brian Hopper's Avatar
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    I like them over skullcrushers, but I still do both.
    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

  20. #2245
    WBB Team Captain Coke's Avatar
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    Nice with the pressing sets and cardio man.

  21. #2246
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Nice with the pressing sets and cardio man.
    Thanks, Coke!
    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. #2247
    Senior Member GazzyG's Avatar
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    DE Lower

    Deadlifts:

    20x60(132)
    6x95(209)
    6x125(275)
    6x145(319)


    Speed Deads 3x3:

    95(209) x3/3
    95(209) x3/3
    95(209) x3/3
    95(209) x3/3
    105(231) x3/3
    105(231) x3/3


    Box Squats (2 sec pause):

    3x80(176)
    3x80(176)
    3x80(176)
    1x120(264)
    1x120(264)


    Jumping Squats (Smith Machine):

    3x40(88)
    3x40(88)
    6x40(88)
    6x40(88)


    Hanging Leg Raises:

    15, 10, 15, 16


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

    Extremely enjoyable session.

    Still having issues with my wrist, even after a month of no lifting! On the last set of 145kg deads, I started the set with a different mixed grip to see if that helped, but it threw me off balance, so I finished the last two reps with normal grip, gritting my teeth.
    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. #2248
    Senior Member GazzyG's Avatar
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    DE Upper

    Standing Press:

    20xbar
    6x40kg
    6x40kg
    6x40kg
    3x50kg
    3x50kg


    Split Jerks (starting to get the hang of them now...):

    5xbar
    5xbar
    5x30kg


    CGBP:

    10x30kg
    10x50kg
    10x50kg


    DB Hammer Curls (each arm):

    10x5kg
    10x7.5kg
    10x10kg


    Lat Pulldowns:

    10x30kg
    10x40kg
    10x50kg
    3x60kg
    3x60kg
    3x60kg

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

    Enjoyable. Think I'm going to like those split jerks once I get confident with them. Very explosive feeling movement.

    Got a three mile run, tomorrow...
    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. #2249
    WBB Team Captain Coke's Avatar
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    Can't go wrong Gaz, holding it down.

  25. #2250
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good work Gazz! Building that speed too I see
    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

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