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Thread: GazzyG's HCT12 Journal

  1. #2826
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Nice to see the knee not flaring up after a 10k. Solid DE efforts prior, too!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  2. #2827
    WBB Team Captain Coke's Avatar
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    Awesome with the running, good to go bro.

  3. #2828
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Bench PR! Nice bro. Good stuff getting back out on that knee. Hope it holds up well, if it can handle 10k it looks promising. Good stuff Gaz
    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

  4. #2829
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Liking the benching from the bottom position, man.
    Cheers Tom! The first coupla inches off the chest are the hardest for me. Once the arms start locking it, it goes up.

    Quote Originally Posted by thecityalive View Post
    Nice to see the knee not flaring up after a 10k. Solid DE efforts prior, too!
    Thanks Rob! Seems to be healing up nicely, but next squat session will tell!

    Quote Originally Posted by Coke View Post
    Awesome with the running, good to go bro.
    Cheers Terry! Mixing the running and the lifting is hard work - if I didn't have a coach, it'd be easy to go wrong and be bad at both.

    Quote Originally Posted by HJP View Post
    Bench PR! Nice bro. Good stuff getting back out on that knee. Hope it holds up well, if it can handle 10k it looks promising. Good stuff Gaz
    Thanks Hayden! Was running on the tarmac, so I think that was a bit softer on the joints. Also, was pleased with bench - used to be my slowest mover, but seems to be progressing well these days. Think it's varying it up with the CGs and speed work, as plain straight bench plateaus pretty quickly for me if I do it week in week out.
    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. #2830
    Senior Member GazzyG's Avatar
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    ME Lower

    Deadlifts:

    10x60(132)
    5x60(132)
    4x90(198)
    2x105(231)
    1x135(297)
    1x145(319)
    1x160(352)
    1x180(396)
    1x205(451)PR!!!


    Speed Pulls:

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


    GMs:

    6x90(198)
    6x90(198)
    6x90(198)


    Cable Pullthroughs:

    25x80(176)
    25x80(176)
    100x55(121)Erm... Rep PR?


    Bent Over DB Lat Raises:

    12x10s(22s)
    12x10s(22s)
    12x10s(22s)


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

    First time pulling from the floor in weeks. Bag a PR.

    Didn't get much sleep last night. Got home from dropping the wife off at college, had a 1000kcal+ MaccyD's breakfast and had two hours kip to try to recharge.

    Woke up, two cups of coffee and a pipe of tobacco to get me going, then down to the gym.

    Felt awful during warm up sets. Had forgotten my knee brace and right leg felt weak, so form felt all over the place to begin with. Put belt on at 160kg. 180kg felt very heavy and I was tempted to not even attempt 205, but I just kept thinking to myself:

    The strength is there; it only feels heavy because you've not pulled from the floor in a while...

    Put my iPod on, cranked Disturbed up to ear-drum killing levels, gripped and ripped.

    Soon as it budged from the ground, I knew I had it. Fucking shouted the place down as I locked it out.

    I'm guessing that I'm stronger than I think. My problem is that I need to learn to exert maximum force to get the bar moving. Often, upon the first tug of the bar, it feels heavy and my body just seems to 'cut out' if you catch my drift, like a car stalling.

    But when it comes together, like today, and I grip, pull and keep pulling, the weights move.

    Days like this that always seem to put me in two minds about cutting. Aargh! I want ze ripped abz, but I love the rush that comes with moving a PR weight.

    As a side note, the Cable Pullthroughs have gone beyond weight training, beyond conditioning and into the realms of sheer lunacy now. The only reason I stopped at one hundred reps is because my hands were hurting...
    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. #2831
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Deadlifts:

    1x205(451)PR!!!

    First time pulling from the floor in weeks. Bag a PR.
    great effort bud... well done! [jealous!!]



    Quote Originally Posted by GazzyG View Post
    Cable Pullthroughs:

    100x55(121)Erm... Rep PR?

    ... the Cable Pullthroughs have gone beyond weight training, beyond conditioning and into the realms of sheer lunacy now. The only reason I stopped at one hundred reps is because my hands were hurting...
    hahaha



    Quote Originally Posted by GazzyG View Post
    The strength is there; it only feels heavy because you've not pulled from the floor in a while...

    I'm guessing that I'm stronger than I think. My problem is that I need to learn to exert maximum force to get the bar moving. Often, upon the first tug of the bar, it feels heavy and my body just seems to 'cut out' if you catch my drift, like a car stalling.
    gotta focus and believe in yourself Gaz (but I know what you mean)!
    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. #2832
    Moderator Brian Hopper's Avatar
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    Hell yeah bro, awesome job on the deadlift 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

  8. #2833
    Rob Schilke | GFX Designer thecityalive's Avatar
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    My problem is that I need to learn to exert maximum force to get the bar moving. Often, upon the first tug of the bar, it feels heavy and my body just seems to 'cut out' if you catch my drift, like a car stalling.
    Way to power though that. Amazing session, Gaz.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  9. #2834
    Senior Member tom183's Avatar
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    Strong deadlift, bud.

  10. #2835
    WBB Team Captain Coke's Avatar
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    New deads PR is ace!

  11. #2836
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    great effort bud... well done! [jealous!!]...hahaha...gotta focus and believe in yourself Gaz (but I know what you mean)!
    Cheers buddy! You've got 205 in you as well, no doubt about it, especially after those Deficits you were doing lol.


    Quote Originally Posted by Brian Hopper View Post
    Hell yeah bro, awesome job on the deadlift PR!!!
    Thanks Bri! Would like to hunt down and bag 5 plates within a few months.

    Quote Originally Posted by thecityalive View Post
    Way to power though that. Amazing session, Gaz.
    Cheers Rob! It's just that initial second of the pull that makes or breaks me lol.


    Quote Originally Posted by tom183 View Post
    Strong deadlift, bud.
    Thanks Tom! Was very happy with it. Shoulda heard me shouting at lockout, haha!

    Quote Originally Posted by Coke View Post
    New deads PR is ace!
    Thanks Coke! Hopefully, coupla weeks, and I'll be beating that one, 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

  12. #2837
    Moderator Brian Hopper's Avatar
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    Keep doing what you're doing and remember when deadlifting, you HAVE to be aggressive!!! 5pps will be yours sooner then you think!
    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

  13. #2838
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Keep doing what you're doing and remember when deadlifting, you HAVE to be aggressive!!! 5pps will be yours sooner then you think!
    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

  14. #2839
    Senior Member GazzyG's Avatar
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    ME Upper

    CGBP:

    20xbar
    4x60(132)
    2x70(154)
    1x90(198)
    5x90(198)Rep PR
    5x90(198)
    12x55(121)
    10x55(121)


    DB Bench:

    6x30s(66s)
    8x35s(77s)
    8x30s(66s)
    12x20s(44s)


    Pullups:

    5, 5, 5, 5


    Barbell Rows:

    10x85(187)
    15x65(143)Sloooow Cadence...
    15x65(143)Again, slooow...


    Then HOME for a run:

    1.5mile fartlek, 12mins 40secs


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

    Another kickass day.

    The first single at 90kg on CGBP felt very heavy, but I tightened up for the next set, got aggressive and owned that weight. Easily had another rep in the tank both times, but no-one around to spot, so called it at 5 both times.

    Same issue with dumbbell bench - no-one about to spot me. As I'm still getting used to using the heavier DBs, setting up is difficult. I did try to setup with the 40s(88s) but was all over the place, so dropped down 5kg. Gonna take a while to get used to the heavier DBs.

    Barbell rows with slow cadence were killers. Needed a pause of a few seconds every five reps to let my burning lats/forearms cool down haha.

    Fartlek run was awesome. Felt very fast and knee felt solid. Running on a flat route as opposed to my usual hilly route makes a big difference too.

    All in all, good day.
    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. #2840
    fat submariner
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    F**K ME! ANOTHER PR?

    great job Gaz and well done with the run too 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

  16. #2841
    Moderator Brian Hopper's Avatar
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    You're on a roll brother, keep it up!!!
    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

  17. #2842
    Senior Member big ragu's Avatar
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    Kickin ass dude!
    Take a look at my journal, keep me on the right path: http://www.wannabebig.com/forums/sho...-5-3-1-Journal

  18. #2843
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    F**K ME! ANOTHER PR?

    great job Gaz and well done with the run too bud!
    Cheers buddy! Whatever's happening, I hope it continues, lol.

    Quote Originally Posted by Brian Hopper View Post
    You're on a roll brother, keep it up!!!
    Thanks Bri! Shall try to! I'm in Cape Verde on holiday in two weeks. All inclusive, so I shall eat, eat, eat. There's a gym in the hotel, too, so I might make use of it, even if it's just to get some light hypertrophy work in, keep the blood flowing for when I get back.

    Quote Originally Posted by big ragu View Post
    Kickin ass dude!
    Cheers mate! PRs are such a confidence booster.
    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. #2844
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Digging those PRs. Repping 90kg is no joke. Keep it up!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  20. #2845
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    Digging those PRs. Repping 90kg is no joke. Keep it up!
    Cheers Rob! Loving training atm.
    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

  21. #2846
    Senior Member GazzyG's Avatar
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    Went out and had some retail therapy today.

    New helmet and new jacket for on the bike. The wife got the same.

    Weather's gorgeous and bike is in fine fettle. Looking forward to some good riding this summer.

    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. #2847
    Senior Member GazzyG's Avatar
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    DE Lower

    Speed Squats:

    10x60(132)
    5x65(143)
    3x75(165)
    3x85(187)
    3x85(187)
    3x85(187)
    3x85(187)
    3x85(187)
    3x85(187)
    Add Light Bands
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)


    Treadmill 6min Jog @ 9:45 pace


    Speed Deads:

    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)
    3x100(220)


    Treadmill Sprint Intervals:

    2min Warmup
    4x 15sec sprint, 45sec jog
    2min Cooldown


    GMs:

    8x60(132)
    15x40(88)
    15x40(88)


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

    Mixed session. Stayed up late last night watching Django Unchained (really good, well recommend it if you've not watched it yet) and drinking Cider. Don't often drink cider. Woke up hungover, tired, beset by aches and pains.

    Knee wouldn't settle while squatting. Legs wouldn't warm up.

    Persisted, got everything done as prescribed, so happy with that.

    Annoying how some days the knee can be rock solid and other days it's determined to put me off. Just one of those things I'll have to work around, I think.
    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. #2848
    fat submariner
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    nice sesh Gaz.

    Quote Originally Posted by GazzyG View Post
    Django Unchained
    great movie!

    Quote Originally Posted by GazzyG View Post
    Cider.
    great drink for the summer... have you tried cidre? it's the best!
    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

  24. #2849
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    ...have you tried cidre? it's the best!
    I have! It's okay. Prefer more traditional English Cider, like Thatcher's or proper Cornish Scrumpy. The wife's keen on Rattler from Healey's Cider Farm in Cornwall.
    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. #2850
    Senior Member GazzyG's Avatar
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    Quick Sunday AM DE Upper/Mess Around

    Band Bench:

    20xbar
    6x40(88)
    3x60(132)
    Add Light Band Under Bench
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    3x60(132)
    Remove Band
    3x80(176)


    Incline Bench:

    10x60(132)
    4x80(176)


    Incline DB Flyes:

    10x20s(44s)
    12x17.5s(38.5s)
    15x15s(33s)


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

    People were already working on the bench, so worked in with them, which is why movements/weights are a bit higgledy-piggledy.

    However, main thing is that I roused myself from bed, went in and moved some iron, so all good.

    Gonna go out and have a bit of a blast on the bike with the wife this afternoon.

    Toodle-pip!
    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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