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Thread: GazzyG's HCT12 Journal

  1. #2251
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Can't go wrong Gaz, holding it down.
    Thanks Coke! Feel like I'm on the cusp of shifting into another gear. Hoping for big strides in the new year's training.

    Quote Originally Posted by HJP View Post
    Good work Gazz! Building that speed too I see
    Thanks Hayden! And yeah, definitely something for me to work on!
    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. #2252
    Senior Member GazzyG's Avatar
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    Runnin'

    Nice, slow run:

    3 miles in 36mins 47secs.
    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. #2253
    Senior Member GazzyG's Avatar
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    ME Lower

    Box squats:

    20xbar
    6x80(176)
    3x105(231)
    2x120(264)
    1x135(297)
    1x145(319)
    10x105(231)
    15x80(176)


    Narrow Stance ATG Squats:

    20xbar
    6x60(132)
    4x65(143)
    4x70(154)
    4x75(165)
    4x80(176)
    4x85(187)
    4x90(198)
    4x95(209)
    4x100(220)


    Good Mornings:

    10x60(132)
    6x80(176)
    2x105(231)
    2x105(231)
    2x105(231)


    Decline Situps:

    20, 20


    Ab Twists /w Barbell:

    10x15(33)
    10x20(44)
    10x30(66)


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

    Enjoyable session. Felt a bit uneasy on the GMs, especially at top weight. Need to get more acquainted with them.

    Feeling much more comfortable under heavier weights on the squats, though. Think getting under heavy weights more often is doing a lot for confidence. Was sinking them really low on the ATG Squats, too - bar touching the rack (fixed pins) on most reps.
    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. #2254
    Powerlifter/Strongman J L S's Avatar
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    Nice work gaz, thats a monster squat session, lot of volume on those close stance squats! thats how you build some horrible strength!
    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. #2255
    Moderator Brian Hopper's Avatar
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    Nice session 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

  6. #2256
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    Nice work gaz, thats a monster squat session, lot of volume on those close stance squats! thats how you build some horrible strength!
    Cheers Jay! Certainly being pushed hard.

    Quote Originally Posted by Brian Hopper View Post
    Nice session Gaz!
    Thanks, Brian!
    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. #2257
    Senior Member GazzyG's Avatar
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    ME Upper

    Hope everyone had a good christmas day!

    CGBP:

    20xbar
    10x40(88)
    4x50(110)
    1x60(132)
    1x65(143)
    1x70(154)
    1x75(165)
    1x80(176)
    1x85(187)
    1x90(198)

    5x62.5(137.5)
    5x62.5(137.5)
    5x62.5(137.5)
    5x62.5(137.5)
    5x62.5(137.5)


    JM Presses:

    10x45(99)
    10x45(99)
    8x45(99) lol


    Plyo Bench:

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


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

    Short session today - gym closed earlier, meaning I couldn't get done everything planned. Ah well! Arms still feel nicely tired.

    Enjoyed the JMs - they feel a lot better on my elbows than the skullcrushers!
    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

  8. #2258
    WBB Team Captain Coke's Avatar
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    Sounds like the JMs are the way to go for now, always a good idea to mix things up.

    Output is stellar G!

  9. #2259
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Sounds like the JMs are the way to go for now, always a good idea to mix things up.

    Output is stellar G!
    Thanks Coke! Anything that keeps my joints in good health is worth it in my book, 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

  10. #2260
    Senior Member GazzyG's Avatar
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    Heavy Interval Training

    Five minute Jog

    Then:

    100 metre strides, 100 metre sprint, 15 bodyweight squats

    repeat all x6.

    Knackered. Almost sick on every single spint, 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

  11. #2261
    WBB Team Captain Coke's Avatar
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    Damn, sounds like something Alex might suggest doing, lol...either way, the sprint & bodyweight squat intervals look great especially since you jogged beforehand.

  12. #2262
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Damn, sounds like something Alex might suggest doing, lol...either way, the sprint & bodyweight squat intervals look great especially since you jogged beforehand.
    Thanks Coke! He promises me it'll all be worth it in the end, 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

  13. #2263
    Senior Member GazzyG's Avatar
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    DE Lower

    Speed Squats:

    20xbar
    10x60(132)
    5x65(143)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)


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

    Squats went fine. But then set up some deficit deads and managed to tweak back on the second rep! Shut it down and came home.

    I know the culprit - I've been borrowing my brother's car for the last few weeks. It has the worst, most uncomfortable seats in the world. I can feel my back getting worse and worse as I drive it, haha!

    Looking forward to buying a new car, shortly...
    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. #2264
    Senior Member GazzyG's Avatar
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    Right, hot bath, deep heat, ibuprofen and a neoprene back support. Let's see whether I can make it feel right as rain by morning, 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

  15. #2265
    fat submariner
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    hope the back gets better soon Gaz
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #2266
    Senior Member amounirl's Avatar
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    Looks like your'e doing westside now, 5/3/1 wasn't for you? Hope your back gets better soon brother.
    Best Lifts: 425/285/545 at 200

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

  17. #2267
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    hope the back gets better soon Gaz
    Cheers Mac! It's stiff this morning, but it would be after lying down all night. Gonna try to walk some blood back into it.

    Quote Originally Posted by amounirl View Post
    Looks like your'e doing westside now, 5/3/1 wasn't for you? Hope your back gets better soon brother.
    Hey bud! Yep, doing Westside now. Didn't feel like I was making much progress on 5/3/1, tbh. Not knocking the routine at all, I just don't think it was agreeing with me, personally.
    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. #2268
    Senior Member GazzyG's Avatar
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    Running

    Long, slow run:

    4.5 miles, 56mins 18secs.

    Very tiring. Legs are aching now, lol.

    Back feeling much better now than it was yesterday!
    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. #2269
    WBB Team Captain Coke's Avatar
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    Real nice with the running, ought to be feeling great these days.

  20. #2270
    fat submariner
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    I've had the running gear ready to go for the last couple of weeks but, with this crap weather, I just can't be arsed!!

    well done!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  21. #2271
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Real nice with the running, ought to be feeling great these days.
    Thanks Coke! Looking to be an all round running, lifting machine in the future. Only got one body, so would be nice to see what it's capable of, lol.

    Quote Originally Posted by macdaknife View Post
    I've had the running gear ready to go for the last couple of weeks but, with this crap weather, I just can't be arsed!!

    well done!
    Cheers Mac! It is pretty miserable out there, lol, but with running the fitness just fades so quickly if you don't do it, so I've just been gritting my teeth and getting out there. Will make things easier in the long run, 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

  22. #2272
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    with running the fitness just fades so quickly if you don't do it
    tell me about it mate... with my job it's a constant battle to try to get it back after being locked in a tin can for months on end (barely walk more than about 100yards a day!!)
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #2273
    Powerlifter/Strongman J L S's Avatar
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    get that back healed up gaz! all the best for '13!
    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/

  24. #2274
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    get that back healed up gaz! all the best for '13!
    Cheers bud! You too!
    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

  25. #2275
    Senior Member GazzyG's Avatar
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    ME Upper

    Deadlifts:

    10x60(132)
    5x60(132)
    4x90(198)
    2x105(231)
    1x135(297)
    1x150(330)


    Shrugs:

    10x60(132)
    8x155(341)
    8x155(341)
    8x155(341)


    Cable Pullthroughs:

    8x40(88)
    8x55(121)
    8x65(143)


    Split Jerks:

    6xbar
    6x40(88)


    Hanging Leg Raises:

    10, 10



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

    Was dreading this session after pulling back on friday, but seemed to go okay! Only hiccup today was that half the gym (including the racks) was closed off for repainting.

    Deadlifts were piss-easy, even 150kg. Could've gone a lot higher, felt like I had the strength for 4pps+, but with my back still twingeing from Friday's session, I felt damn lucky just to safely lift what I did.

    Because there were no racks free, I did shrugs on a seated press machine, standing on the seat lol.

    Cable pullthroughs looked suspiciously homoerotic, but I could really feel them working good muscles.

    Split Jerks; was meant to use 60kg, but because there were no racks and I wasn't 100% sure my back would cope with cleaning the weight, I just used 40kg. Was still difficult with 40kg - there's a lot of technique to master this move!

    All in all, very happy how it went!
    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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