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Thread: GazzyG's HCT12 Journal

  1. #2501
    Senior Member tom183's Avatar
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    Nice work, mate. I'm with Brian, I'd use your light bands for squatting. Its going to be hard to get decent tension out of minis. You plan to use the bands for other exercises?
    Last edited by tom183; 02-16-2013 at 06:01 PM.

  2. #2502
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice work, mate. I'm with Brian, I'd use your light bands for squatting. Its going to be hard to get decent tension out of minis. You plan to use the bands for other exercises?
    Cheers Tom! And yes, mate - anything that needs a bit of speed, so deads and bench too. Early days, we'll have a good play around with the bands and see when/how to use them. They're 41" so will certainly need choking for a lot of exercises. Might even reach to loop straight under the bench when I benching, 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. #2503
    Senior Member GazzyG's Avatar
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    Long Slow Run

    5.25 miles

    Target: 53mins. Actual: 1hr 00mins 55secs

    Stamina no issue tonight, but shoulder was really slowing my run - anything above a moderate jog and it jarred quite painfully.
    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. #2504
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    5.25 miles

    Target: 53mins. Actual: 1hr 00mins 55secs
    I think that's about 45 minutes longer than what I could do at the moment Gaz! good effort bud!
    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

  5. #2505
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    I think that's about 45 minutes longer than what I could do at the moment Gaz! good effort bud!
    lol, cheers 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. #2506
    Senior Member GazzyG's Avatar
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    DE Upper/Deload

    Deload Bench:

    20xbar
    6x40(88)
    4x60(132)
    4x60(132)
    4x60(132)
    4x60(!32)


    JM Presses:

    12x40(88)
    10x45(99)
    10x45(99)
    10x45(99)


    Single-arm Cable Crossover:

    8x10(22)
    10x20(44)
    10x25(55)


    Barbell Rows:

    10x85(187)
    10x100(220)
    20x65(143)


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

    Glad to be in and getting some blood flowing.

    Shoulder held up fine, gonna stick some ibuprofen gel on it and ice it after I've had a hot shower. Still doesn't hurt when sleeping, so I'm certain it's getting better and that just a week or light upper-body work will have it at full strength in no time.

    Didn't feel 100% on the rows today. Was meant to do two sets of 10@100kg, but the first set felt like a hell of a struggle, so I skipped the second.

    I'd like to think it's my shoulder causing a bit of weakness, but it's more likely that I've been slacking on eating a little cos I've not been at the gym the last coupla days.

    Heavy deadlifts tomorrow. Hoping to get close to my PR of 192.5kg.

    190kg will be the target. Anything more would be a bonus.

    In reality, anything over four-plates and I won't consider it a wasted session.
    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. #2507
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Hope that shoulder comes up ok! I know how you feel.

    Smash those deads tomorrow bro. I know you've got something big coming there
    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. #2508
    WBB Team Captain Coke's Avatar
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    Got it covered dude, stepping to it.

  9. #2509
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Hope that shoulder comes up ok! I know how you feel.

    Smash those deads tomorrow bro. I know you've got something big coming there
    Quote Originally Posted by Coke View Post
    Got it covered dude, stepping to it.
    Cheers guys!
    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. #2510
    Senior Member GazzyG's Avatar
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    ME Lower

    Deadlifts:

    10x60(132)
    5x60(132)
    4x90(198)
    2x105(231)
    1x135(297)
    1x155(341)
    1x190(418)


    Speed Deads:

    3x105(231)
    3x105(231)
    3x105(231)
    3x105(231)


    SLDL (Ultra-wide Sumo):

    5x100(220)
    5x100(220)


    Cable Pullthroughs:

    8x75(165)
    8x75(165)
    42x55(121)


    Shrugs:

    10x110(231)
    10x110(231)
    10x110(231)


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

    Back in the 400lbs club again. Last time I deadlifted this much was months upon months ago.

    Went up without two much hassle. Within the next two weeks, 200kg will be mine.

    Body shut down straight after. It was like 'mission accomplished: let's go home!' So I dropped weights on the remaining exercises and just went through the motions.

    Chuffed.

    Also, the Mrs has baked me a chocolate fudge cake.

    The icing on the cake.
    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. #2511
    Senior Member tom183's Avatar
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    Strong deads, mate.

  12. #2512
    THE 800 QUEST NickAus's Avatar
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    Moving good numbers bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #2513
    fat submariner
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    nice pulling buddy! 200 soon!
    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

  14. #2514
    Moderator Brian Hopper's Avatar
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    Strong pulls! That cake sounds amazing
    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

  15. #2515
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    That cake sounds amazing
    No joke, that's actually my favorite.

    At a new level with the pulling, and in general - props on all levels Gaz.

  16. #2516
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Strong deads, mate.
    Thanks Tom! Strength is on the up.

    Quote Originally Posted by NickAus View Post
    Moving good numbers bro!!
    Thanks Nick! Bigger numbers to come. 200kg is next...

    Quote Originally Posted by macdaknife View Post
    nice pulling buddy! 200 soon!
    Cheers bud! And damn straight!

    Quote Originally Posted by Brian Hopper View Post
    Strong pulls! That cake sounds amazing
    Thanks Bri! And not eaten it yet - keep meaning to pick up some custard from the shop...

    Quote Originally Posted by Coke View Post
    No joke, that's actually my favorite.

    At a new level with the pulling, and in general - props on all levels Gaz.
    Thanks Coke! It's all coming together, slowly but surely!
    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

  17. #2517
    Senior Member GazzyG's Avatar
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    Deload Upper

    Deload Bench:

    15xbar
    4x40(88)
    4x60(132)
    Add choked Minis
    4x60(132)
    4x70(154)
    4x70(154)


    Standing Press:

    20xbar
    6x25(55)
    6x32.5(71.5)
    4x40(88)
    4x40(88)
    4x40(88)


    Barbell Rows:

    6x80(176)
    12x80(176)
    15x80(176) Rep PR?
    10x80(176)


    Pullups:

    7 followed by 1 with a veeeeeeery slow negative.


    Band Pull Aparts Mini Band:

    20, 20, 35


    Ext Shoulder Rotations (Weight Per DB, Reps per Arm):

    10x5(11)
    10x7.5(16.5)Holy crap, that burns!!!
    10x7.5(16.5)


    Then home.

    1 mile timed run: 7mins 56secs Speed PR


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

    Very happy with today's session. Enjoying getting used to the bands.

    Rows felt nice and light again, whereas the other day they felt extremely heavy. Strength up and down, haha! I think it entirely depends on food consumption. I also had a nice, long lie-in in bed this morning, so I'm sure that helped.

    Those rotations burn like no other exercise I've done. Such tiny weights yet they destroy your shoulder muscles. Ouch!

    Very happy with the one mile run. That's a big PR for me. Though I'd made a fatal error when I got to top speed way before the halfway point, but somehow I managed to keep going at a respectable pace for the rest of the distance.
    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. #2518
    fat submariner
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    good job Gaz. nice rowing PR and good effort with the run (I STILL need to get my sorry arse out and start doing some of that!)
    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

  19. #2519
    Senior Member tom183's Avatar
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    First time benching against bands?

  20. #2520
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thought you might be interested in this...thinkin team WBB for next year haha.
    http://toughmudder.co.uk/videos/wtm-2011/
    http://toughmudder.co.uk/obstacles/
    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

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  21. #2521
    Moderator Brian Hopper's Avatar
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    My only suggestion would be to not use the bands on a deload session. I would rather just use straight weight. IMO, deloads are meant for recovery. The shoulders and elbows can really take a beating from bands. Just my .02 cents. Other then that, nice work overall and kick ass on the mile run PR!!!
    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

  22. #2522
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by GazzyG View Post
    Very happy with the one mile run. That's a big PR for me.
    Definitely well earned, glad to see it.

  23. #2523
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    good job Gaz. nice rowing PR and good effort with the run (I STILL need to get my sorry arse out and start doing some of that!)
    Haha! I don't blame you for not getting out there. Running is gruelling.

    Quote Originally Posted by tom183 View Post
    First time benching against bands?
    Yes bud. Was simply a light session to a) let the shoulder recover some more (feels like it's about there now) and b) just begin to get used to the bands.

    Quote Originally Posted by Kong View Post
    Thought you might be interested in this...thinkin team WBB for next year haha.
    http://toughmudder.co.uk/videos/wtm-2011/
    http://toughmudder.co.uk/obstacles/
    Was supposed to be doing one of those last year with my mate, but nothing ever came of it! Look like great fun, lol.

    Quote Originally Posted by Brian Hopper View Post
    My only suggestion would be to not use the bands on a deload session. I would rather just use straight weight. IMO, deloads are meant for recovery. The shoulders and elbows can really take a beating from bands. Just my .02 cents. Other then that, nice work overall and kick ass on the mile run PR!!!
    Hey Bri! I understand what you mean and I'll certainly bear that in mind in future. Luckily, for this session, the band tension was so low it wouldn't hurt anyway. Was more just about getting used to the feel, than anything.

    Quote Originally Posted by Coke View Post
    Definitely well earned, glad to see it.
    Cheers Coke! Went to a friend's birthday party straight afterwards and had four plates from the buffet table and about 5 pints of beer, haha. That's how you refuel, 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

  24. #2524
    Senior Member GazzyG's Avatar
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    DE Lower

    Speed Squats:

    One Sec Pause
    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)
    3x75(165)
    3x75(165)


    Good Mornings:

    6x75(165)
    6x75(165)
    20x55(121)


    Hanging Leg Raises:

    12, 12, 12, 12



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

    Quick and fast; tomorrow is going to be my longest run yet, so need to keep those legs fresh.

    Speed Squats were great - 75kg now feels like nothing, was virtually leaving the ground at the top.
    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. #2525
    WBB Team Captain Coke's Avatar
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    Speed session is ace.

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