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Thread: GazzyG's HCT12 Journal

  1. #2451
    Senior Member GazzyG's Avatar
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    ME Upper

    Bench:

    15xbar
    6xbar
    6x50(110)
    4x60(132)
    2x70(154)
    1x85(187)
    1x105(231)Equals PR
    10x70(154)
    10x70(154)


    Standing Press:

    20xbar
    6x25(55)
    6x32.5(71.5)
    2x42.5(93.5)
    2x50(110)
    2x55(121)
    2x55(121)
    2x55(121)
    2x55(121)


    Barbell Rows:

    6x80(176)
    6x80(176)
    2x100(220)PR?
    2x100(220)


    Pullups Wide Grip:

    5, 4


    DB Rear Delt Flyes:

    15x10(22)
    15x10(22)
    15x10(22)


    DB Exterior Rotations:

    10x5(11)
    10x5(11)
    10x5(11)


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

    Workout seemed to last forever, today, no idea why.

    Happy with bench today. That was literally a 1RM - I could not have benched another kg on top of that, not for all the tea in China.

    Rows felt strong; lower back has restored a lot of my confidence in it lately, feels nice, strong, safe, meaning I can really give it some on exercises like this.

    Wide-grip Pullups SUCK. Hate them. I always used to do neutral-grip chins, felt much easier for me. Alas, no facility to do them here; it's wide-grips or nothing, lol.

    Also, those Ext Rotations - holy crap, they hurt.
    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. #2452
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    And tbh, bud, I wouldn't advise running, not with how your PRs are coming thick and fast. Milk those gains whilst you can! If you start running (unless it's just some light jogging) then it might stall you and you don't want that.
    unfortunately Gaz I have to do an annual fitness test which involves running! I'm not actually due for that until October but I also have to do a bleep test on day 1 of my next professional course which is in June... still a way off but I've got 6 weeks at sea in the interim! I might leave it until May before I start though as you've got a good point there... I just need to get away from work and get my arse into the gym to do that though (not managed very much in the last 2 weeks)!
    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

  3. #2453
    fat submariner
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    great pressing Gaz! I tried 105kg the other week and I'm glad I had the safety bars in place as it was straight onto my chest and NOT going back up!!
    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

  4. #2454
    Senior Member GazzyG's Avatar
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    Ah, the bleep test. I remember that from school, lol.

    How fit exactly do they expect you to need to be, being cooped up in a submarine?

    And yeah, believe me, I was glad to have a spotter today. It was really 50/50 whether it was going up or not, haha. If I hadn't put 100% into that lift, it would've come crashing back down again.

    Yet the 95kg close-grip the other day went up a piece of piss... I've obviously got some seriously lagging chest muscles compared to my tris, 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

  5. #2455
    Moderator Brian Hopper's Avatar
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    Keep up the good 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:

    10/20/Life

    AtLarge Nutrition Supplements
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  6. #2456
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Ah, the bleep test. I remember that from school, lol.

    How fit exactly do they expect you to need to be, being cooped up in a submarine?
    I know Gaz... the furthest I could possibly run onboard is about 10 metres!!

    there are 3 different fitness tests. for the annual test you get the choice of doing the bleep test or a 2.4km run and the standards to achieve reduce as you get older. when you reach 40 (as I did 2 months back) you get the choice of doing the 3rd test if you want and that doesn't involve running at all. it's called the Rockport Walk and, ironically, is the only test that scientifically measures your cariovascular fitness as it's about recovery (so it's actually easy to fail!). but I think I'd feel less of a man if take the walking option so I'll do the run! (not sure if I'll get the choice on my next course as it's not the annual test)

    for my age I only need to reach level 7.6 on the bleep test or do the 2.4km run in 13 minutes (my best ever time was 8 minutes 7 seconds but that was many moons ago and several stone lighter!)
    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

  7. #2457
    Powerlifter Bruiser's Avatar
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    Quote Originally Posted by GazzyG View Post
    Ah, the bleep test. I remember that from school, lol.

    How fit exactly do they expect you to need to be, being cooped up in a submarine?

    And yeah, believe me, I was glad to have a spotter today. It was really 50/50 whether it was going up or not, haha. If I hadn't put 100% into that lift, it would've come crashing back down again.

    Yet the 95kg close-grip the other day went up a piece of piss... I've obviously got some seriously lagging chest muscles compared to my tris, lol.
    I bet he gets plenty of "grip work"... Lol
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  8. #2458
    THE 800 QUEST NickAus's Avatar
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    Solid bench work and good overall bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #2459
    Senior Member tom183's Avatar
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    Strong with the upper body stuff there, bud.

  10. #2460
    WBB Team Captain Coke's Avatar
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    Doing real good man.

  11. #2461
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Bruiser View Post
    I bet he gets plenty of "grip work"... Lol
    Forearms like Popeye.

    Quote Originally Posted by NickAus View Post
    Solid bench work and good overall bro!!
    Thanks, Nick!

    Quote Originally Posted by tom183 View Post
    Strong with the upper body stuff there, bud.
    Cheers Tom, upper body's deffo my weakpoint, gotta keep hammering it.

    Quote Originally Posted by Coke View Post
    Doing real good 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

  12. #2462
    Senior Member GazzyG's Avatar
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    DE Lower

    Speed Squats:

    1 Sec Pause
    20xbar
    10x60(132)
    5x65(143)
    3x70(154)
    3x70(154)
    No Pause
    3x75(165)
    3x75(165)
    3x75(165)
    3x75(165)
    3x75(165)
    3x75(165)
    3x75(165)
    3x75(165)


    ATG Front Squats:

    10x50(110)
    10x50(110)
    20x45(99)


    Good Mornings:

    12x60(132)
    5x75(165)
    20x50(110)


    Russian Twists:

    15x15(33)
    15x30(66)
    15x20(44)


    Hanging Leg Raises:

    12, 12, 12


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

    Squats were easy, as to be expected, though what I was finding tonight is that really bending the bar over my back, pulling it really tight into my upper back kept my entire body nice and tight as one unit.

    Gonna really focus on that in the next ME squat session.

    Front squats were tough - was warmer tonight than usual, so took hoodie off, training in t-shirt. Aaargh! The barbell hurt my delts, gonna have some bruises in the morning, haha!

    GMs used to be one of my most hated movements. Fast becoming one of my favourites. Each GM gets that lower back a little bit stronger. Each GM adding that extra tiny bit onto my squat and deadlift.

    Having that confidence in the lower back is going to help me a lot in the future; this sport, I'm finding, is massively dependent on your mentality. You stare at that bar on the floor thinking 'if I deadlift this, my lower back could go' then that bar is not moving anywhere. But if you're safe in the knowledge your lower back is like steel, then you can go all out.

    Feeling better about training these days. The running is becoming less arduous. Injuries less frequent. I've changed my protein shake to a higher calorie one, with 1000kcals per shake. I'm hitting 3k+ kcals each day now and I'm feeling it, more lively, less burnt out.

    Watch this space; February will be a month of PRs.
    Last edited by GazzyG; 02-08-2013 at 11:14 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

  13. #2463
    THE 800 QUEST NickAus's Avatar
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    Good attitude!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #2464
    fat submariner
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    Quote Originally Posted by Bruiser View Post
    I bet he gets plenty of "grip work"... Lol
    you gotta do what you gotta do Bruiser!
    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

  15. #2465
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Forearms like Popeye.
    helps when deadlifting without wraps!
    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. #2466
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Watch this space; February will be a month of PRs.
    looking forward to seeing it 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

  17. #2467
    Senior Member GazzyG's Avatar
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    Cheers guys!

    Today was meant to be a long, slow run, 5.25miles, but legs simply refused to warm up today.

    Calves began to cramp at the 2.5miles mark, so gave up and walked it home.

    Either to do with the several hours I spent driving yesterday, or I simply didn't give myself enough time to hydrate before running this morning.

    Either way, disappointed with run but not gonna beat myself up about it. Things are on an upward trend, I'll just make sure to set some lifting PRs this week to make up for 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. #2468
    Powerlifter Bruiser's Avatar
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    Quote Originally Posted by GazzyG View Post
    Cheers guys!

    Today was meant to be a long, slow run, 5.25miles, but legs simply refused to warm up today.

    Calves began to cramp at the 2.5miles mark, so gave up and walked it home.

    Either to do with the several hours I spent driving yesterday, or I simply didn't give myself enough time to hydrate before running this morning.

    Either way, disappointed with run but not gonna beat myself up about it. Things are on an upward trend, I'll just make sure to set some lifting PRs this week to make up for it!
    Damn. My calves began to cramp while reading this.
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  19. #2469
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by GazzyG View Post
    what I was finding tonight is that really bending the bar over my back, pulling it really tight into my upper back kept my entire body nice and tight as one unit.
    ^ That will make a huge difference. Get tight with that bar!!!

    Love the attitude at present too. Keep the PR's coming as promised mate!
    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

  20. #2470
    Powerlifter/Strongman J L S's Avatar
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    nice looking week gaz, keep the PR's coming. Lets see this pr filled feb!
    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. #2471
    Senior Member tom183's Avatar
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    Loving the attitude, man.

  22. #2472
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Bruiser View Post
    Damn. My calves began to cramp while reading this.
    Hah! I know, right? I'm finding the running SO much tougher than the lifting. Sure, the lifting is painful, but a lift, or a set is over and done with in seconds. With running, when your legs are killing and your lungs are burning, it's so demoralising to know that you still have 45mins-an hour of it left....

    Quote Originally Posted by HJP View Post
    ^ That will make a huge difference. Get tight with that bar!!!

    Love the attitude at present too. Keep the PR's coming as promised mate!
    Cheers, Hayden! Got heavy squats tomorrow, so will have to remember to get tight with it!

    And yeah, attitude seems to have improved a lot. All it takes is a little PR here, a good session there, and it can turn things around.

    Quote Originally Posted by J L S View Post
    nice looking week gaz, keep the PR's coming. Lets see this pr filled feb!
    Thanks Jay! Hopefully it'll be a good 'un!

    Quote Originally Posted by tom183 View Post
    Loving the attitude, man.
    Cheers, Tom!
    Last edited by GazzyG; 02-11-2013 at 09:49 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. #2473
    Senior Member GazzyG's Avatar
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    DE Upper

    Speed Bench:

    20xbar
    6x40(88)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)
    3x55(121)


    Plyo Bench (wide grip, exaggerated ROM):

    6x40(88)
    6x50(110)
    3x60(132)
    3x65(143)
    3x65(143)
    4x30(66)
    4x30(66)


    Incline DB Flyes (weight/reps per DB):

    12x20(44)
    12x20(44)
    12x20(44)


    Barbell Rows:

    10x85(187) Rep PR
    10x85(187)
    21x60(132) Big Rep PR


    Finished with Treadmill - 1 mile, 10mins


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

    Good, light day, easy day.

    Right Lat was feeling pretty sore and stiff for some reason - spent a good ten mins at the beginning of the session trying to stretch it out.

    Thought it would've had a bit of an impact on rows, but no! Rows felt light as anything! Would've got even more reps on the second set @85kg, but felt pretty bloated from my new ridiculous 1000kcal shake, haha.

    After running yesterday, the 1mile shakedown run at the end of this session felt pretty difficult, but toughed it out.

    Looking forward to heavy squats tomorrow; if I manage 160kg, then that equals my PR!
    Last edited by GazzyG; 02-11-2013 at 10:06 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

  24. #2474
    Moderator Brian Hopper's Avatar
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    Good job Gaz, best of luck on the squats tomorrow!
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  25. #2475
    Senior Member tom183's Avatar
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    Nice upper session, Gaz.

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