Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Double D

Damn 3 pullups with 88lbs! Thats huge.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Damn 3 pullups with 88lbs! Thats huge.

Thanks dude! Half my bodyweight

Posted by: Gazhole

Squats (Rest paused 15sec):
4x3+3+3 @ 100kg / 220lbs

Front Squats (Rest paused 15sec):
2x3+3+3 @ 60kg / 132lbs
2x3+3+3 @ 65kg / 143lbs

Leg Press (4/1/4/1 Tempo):
1x7 @ 150kg / 330lbs
1x5 @ 150kg / 330lbs

Leg Extensions (4/1/4/1 Tempo):
1x7 @ 20kg / 44lbs
1x6 @ 20kg / 44lbs

***

Damn tough workout, can barely walk. Think i can go heavier on both squats and front squats though.

Posted by: Burner02

Wassp, Gaz! Def...NICE pull ups!

Posted by: Gazhole

Quote:

Originally Posted by Burner02

Wassp, Gaz! Def...NICE pull ups!

Thanks man

i love pullups!

How you doing?

Posted by: Gazhole

Legs are DOMSing like hell today. Was supposed to be doing some Tire Flips and Deads today but i think i'll have to do something else.

Posted by: Gazhole

Dips @ BW (7:30):
x88 Reps

Standing BB Curls:
3x10 @ 40kg / 88lbs BB

Cable Curls (4/1/4/1 Tempo):
1x7 @ 16kg / 35.2lbs
1x6 @ 16kg / 35.2lbs

Close Grip Pullups:
1x9 @ BW

Wood Choppers:
2x20 (Per Side) @ 13kg / 28.6lbs

***

Not a bad session at all. Was happy with the Dips, and for some reason i was in the mood for some gun work. Was supposed to be doing tire flips but the weather was shite and my legs were killing me anyways, haha.

Posted by: Burner02

Quote:

Originally Posted by Gazhole

Thanks man

i love pullups!

How you doing?

am good. Still working on pulling my fat-ass up for sets of 10 bfore I can go back to addng weight.
I'm looking forward to tire flipping in the spring.

Posted by: Double D

Dude why are you doing 88 reps?!?!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Dude why are you doing 88 reps?!?!

That was the most i could do in the allotted time :P.

Just want some light work in there. It kills you at the time but doesn't really fatigue you as much as a heavy session.

Posted by: Gazhole

Quote:

Originally Posted by Burner02

am good. Still working on pulling my fat-ass up for sets of 10 bfore I can go back to addng weight.
I'm looking forward to tire flipping in the spring.

yeah the weather sucks right now. Every time i want to get out there it starts to rain

Posted by: Gazhole

Regular Deadlifts:
4x3 @ 130kg / 286lbs
1x6 @ 100kg / 220lbs
1x10 @ 100kg / 220lbs

One Armed Deadlifts (Per Side):
1x4 @ 60kg / 132lbs
1x4 @ 70kg / 154lbs
1x4 @ 75kg / 165lbs

Shrugs:
1x25 @ 40kg / 88lbs DBs
1x15 @ 50kg / 110lbs DBs

Planks:
2x60sec

***

Woot! I can finally do regular deadlifts. With some coaching from Dave (Gym owner/boss/training legend), got my form sorted and now i dont need to do sumo (or use shinpads) again!

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

I can finally do regular deadlifts. With some coaching from Dave (Gym owner/boss/training legend), got my form sorted and now i dont need to do sumo (or use shinpads) again!

I expect to see you pulling 3 plates soon.

Posted by: katt

Posted by: danzik17

Have you ever tried Bouldering for grip training Gaz?

I just went tonight. I usually climb, but I decided to boulder most of the night.

My grip hurt for hours afterward. My upper back/traps are SO tired right now. I actually ripped (slid) a nice chunk of skin off of one of my fingers from using my grip so much (I have poor technique right now because I'm so new at it, very inefficient movement)

Sounds right up your alley.

Posted by: katt

Hey Gazzy... Whats' up? Glad I'm baaaaack??? ha ha ha ha

Posted by: Gazhole

Quote:

Originally Posted by katt

Hey Gazzy... Whats' up? Glad I'm baaaaack??? ha ha ha ha

Yooooo! Always glad to see you

Hows things?

Posted by: Gazhole

Quote:

Originally Posted by danzik17

Have you ever tried Bouldering for grip training Gaz?

I just went tonight. I usually climb, but I decided to boulder most of the night.

My grip hurt for hours afterward. My upper back/traps are SO tired right now. I actually ripped (slid) a nice chunk of skin off of one of my fingers from using my grip so much (I have poor technique right now because I'm so new at it, very inefficient movement)

Sounds right up your alley.

A friend of mine has started climbing recently and despite my crazy fear of heights it's something i've always wanted to do, it looks awesome! Have been looking at introductory courses at my local climbing/bouldering centre.

I really like the look of it! Will definitely have to get into it as soon as i get my work out of the way

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

I expect to see you pulling 3 plates soon.

So it was written, and so it SHALL BE!!!!

Posted by: Gazhole

1) Pullups:
2x10 @ BW +20kg / 44lbs
2x10 @ BW +15kg / 33lbs

2) DB Rows (Per Arm):
1x10 @ 37.5kg / 82.5lbs DB
3x10 @ 35kg / 77lbs DB

3) Straight Arm Pulldowns:
1x10 @ 31kg / 68.2lbs
1x13 @ 31kg / 68.2lbs

4a) Hammer Strength Rows
3x10 @ 80kg / 176lbs

//SUPERSET//

4b) Reverse Shrugs:
3x10 @ 80kg / 176lbs

5) Cable Curls:
1x20 @ 16kg / 35.2lbs
1x10 @ 16kg / 35.2lbs

***

Tough back workout today.

The reason for me dropping weights left right and centre was that i did this workout immediately after i did the following:

a) an epic game of tag in which one of my mates lost his shit and ran straight into a wall.

b) a 15 minute circuits session including 50mtr sprints.

c) a 20 minutes aerobic dance class.

Yeah. Health Related Exercise module is nuts. Wasn't too tough, but totally depleted me of glucose :P. Cannon balled 2 bottles of powerade and went at the weights. Still managed good performance.

Posted by: Double D

So whatcha weighing right now?

Posted by: katt

Quote:

Originally Posted by Gazhole

Yooooo! Always glad to see you

Hows things?

Things are gude.... getting over the initial soreness, but it feels really great!

Posted by: danzik17

Quote:

Originally Posted by Gazhole

Bouldering is only 5-10 feet off of the ground. It's not too bad at all. My back is still pretty damn tired from it, but yesterday it was just crazy tired/sore.

Posted by: Archangel

Tuff workout, and after all of that, my hats definatly tipped to ya my Friend!!!

Posted by: Gazhole

Quote:

Originally Posted by Double D

So whatcha weighing right now?

Hovering around 180lbs or so i think, the scales in the gym broke so i've been using crappy bathroom ones :P.

Posted by: Gazhole

Quote:

Originally Posted by katt

Things are gude.... getting over the initial soreness, but it feels really great!

Haha, i hate that soreness! Never stop working out again is the answer!!

Posted by: Gazhole

Quote:

Originally Posted by danzik17

Bouldering is only 5-10 feet off of the ground. It's not too bad at all. My back is still pretty damn tired from it, but yesterday it was just crazy tired/sore.

Ah right, i wondering what that form of climbing was called. Man, that looks awesome. I can't wait to try it!

How often do you go?

Posted by: Gazhole

Quote:

Originally Posted by Archangel

Tuff workout, and after all of that, my hats definatly tipped to ya my Friend!!!

Thanks dude

Posted by: Gazhole

Regular Deadlifts (BB):
x10 @ 60kg / 132lbs
x10 @ 100kg / 220lbs
x10 @ 100kg / 220lbs
x10 @ 110kg / 242lbs
x10 @ 110kg / 242lbs
x6 @ 120kg / 264lbs
x6 @ 120kg / 264lbs
x3 @ 140kg / 308lbs
x3 @ 140kg / 308lbs
x10 @ 100kg / 220lbs

Seated Military Press (BB):
x10 @ 20kg / 44lbs
x12 @ 50kg / 110lbs
x8 @ 60kg / 132lbs
x8 @ 50kg / 110lbs
x8 @ 50kg / 110lbs
x10 @ 40kg / 88lbs

***

48 minutes straight on Deadlifts was insane, but awesome. Couldn't do standing military because to be honest my back felt as strong as a toothpick afterwards, but we got through it and i got 2x3 with my previous 1RM (140/308) so i'm happy

.

Doesn't adhere to the program, but i trained with a friend and i think we're going to make this madness a weekly occurance! Hoorah!

Posted by: Burner02

lookin' good, Gaz- You're at my target weight...maybe 190...but closer to 180.

You leaving 'dna' on the bar when you dead? I think I have a permanent 'racing stripe' on both my shins when I forget to wear long socks....

Posted by: Gazhole

Quote:

Originally Posted by Burner02

lookin' good, Gaz- You're at my target weight...maybe 190...but closer to 180.

You leaving 'dna' on the bar when you dead? I think I have a permanent 'racing stripe' on both my shins when I forget to wear long socks....

Thanks man!

Strangely enough i always used to have that shin problem with deads, but i've changed my technique from wide to close stance, taken a narrower grip, and pushed my shoulders forward a little and it doesn't even touch them at all.

Before i was deadlifting with my shoulders way behind the bar so the start of the movement was basically a hack squat with the bar in the front. If you start with your shoulders in line or in front of the bar, while keeping your back flat/neutral and your head higher than your butt, the bar shouldn't touch you. At least thats what i found when i changed my form!

Give it a go. Its better than using shin pads, haha!

Posted by: Archangel

SOLID workout my Friend, very, VERY nice Deads!!!

Posted by: Gazhole

Quote:

Originally Posted by Archangel

SOLID workout my Friend, very, VERY nice Deads!!!

Thanks Arch

I've made an effort the last 6 months to get my deads to a good level. 2x BW Deads have been a goal of mine almost since i started lifting (way back then, haha) so i'm getting closer!

My back is killing me thisevening

Posted by: Burner02

how 'bout that....today is dead day....will give it a whirl.
I've a goal of 505lbs.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

today is dead day....will give it a whirl.
I've a goal of 505lbs.

That Captain Deadlift guy would be really proud.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

My back is killing me thisevening

Gee, I wonder why?

Posted by: MCx2

Wow, still at it and stronger than ever! Lookin good Gaz! How's everything?

Posted by: Gazhole

Quote:

Originally Posted by Burner02

how 'bout that....today is dead day....will give it a whirl.
I've a goal of 505lbs.

Nice! Where you at now?

Let me know how it goes!

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

Gee, I wonder why?

lol.

Gonna be doing it again on monday, hopefully beating my performance this time!

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Wow, still at it and stronger than ever! Lookin good Gaz! How's everything?

Hey dude!

Thanks for the comments

Things are good, getting on with work and university and all that! How are you doing? Havent seen you around for a while.

Posted by: Gazhole

DB Bench (40kg / 88lbs DBs):
x10
x10
x9
x6

Miltary Press (55kg / 121lbs BB):
x10
x10
x10
x7

Incline Bench (60kg / 132lbs BB):
x10
x8
x7
x6

Incline Flys (10kg / 22lbs DBs):
x15
x14
x12

Slow Shrugs (45kg / 99lbs DBs):
x10
x10
x10

***

Dayum. Shoulders were absolutely fucked after that. This was a few days ago and anterior delts are still hurting a bit.

Wanna focus on chest work for a while because i think its a weak link. Back, legs, arms, and shoulders are good though.

Probably going again thisafternoon for SQUATS!

Posted by: katt

woo hoo Squats!!!! Now you can start walking like a grandpa in a couple days!!!

Posted by: Archangel

Thats ALOT of pressing, my shoulder would be DESTROYED!!! Squats too??? I LOVE SQUATS!!!

Best wishes my Friend!!!

Posted by: Burner02

Quote:

Originally Posted by Gazhole

Nice! Where you at now?

Let me know how it goes!

I'm at 405 for 1 rep. A mere....100lbs off.

Posted by: Gazhole

Thanks guys!

Had two short yet brutal workouts the last few days:

***

Friday:

Squats to full sit on bench (60kg / 132lbs):
6x20

And that was it for that workout! sitting all the way down every rep was tough as hell!

***

Saturday:

Pullups x100 @ BW

Pushups x100 @ BW

Squats x100 @ BW

Did this workout with two other people. Each did as many reps as possible in a set, then went to the back of the queue and kept switching like this until everybody reached 100 reps then went straight on to the next exercise.

Biceps and lats were absolutely destroyed by about rep 70 :P.

Posted by: Double D

Your bench is way stronger now than it used to be!

Posted by: Gazhole

Thanks DD

my dumbells are way more confident than barbell. I can do 220 for 3's on BB, but i can bench the 110's on DBs for 3's aswell. Go figure!

***

1) DB Bench @ 45kg / 99lbs DBs:
5
5
5
5
3

2) Hang Cleans:
5 @ 60kg / 132lbs BB
5 @ 65kg / 143lbs BB
5 @ 70kg / 154lbs BB

3) Push Press @ 60kg / 132lbs BB:
3
3
3

4) Corner Press @ 30kg / 66lbs:
8 (Each Side)
8 (Each Side)
8 (Each Side)

5a) Arnold Press @ 20kg / 44lbs DBs:
8
8
8

5b) Lateral Raise @ 7.5kg / 16.5lbs DBs:
8
8
8

***

So this is Built's shoulder module with DB bench tacked on the front, and i enjoyed it immensely. Was a lot of fun, very fatiguing, and i think i'll get some good results out of it!

Those last 2 reps on DB Bench eluded me but ill get them next time!!

Posted by: Gazhole

Deadlifts:
60kg / 132lbs x 8
100kg / 220lbs x 8
120kg / 264lbs x 8
130kg / 286lbs x 5
130kg / 286lbs x 5
140kg / 308lbs x 3
140kg / 308lbs x 3

Pullups:
BW + 25kg / 55lbs x 5
BW + 30kg / 66lbs x 5
BW + 30kg / 66lbs x 5

Grip (Blobs):
11.75kg / 25.85lbs x 10 (Per Arm)
11.75kg / 25.85lbs x 10 (Per Arm)
11.75kg / 25.85lbs x 15sec (Per Arm)
11.75kg / 25.85lbs x 15sec (Per Arm)

Barbell Curls:
30kg / 66lbs x 12
45kg / 99lbs x 6

Cardio (Bike):
10:00 @ Lv 8 > 100 RPM

Core (Planks):
BW x 60sec
BW x 60sec

***

Good session. Went through it as fast as possible, with not a great deal of rest between sets. Worked up a fair sweat, burst some blood vessels in the skin of my left forearm, had protein shake, went home.

Posted by: Burner02

Quote:

Originally Posted by Gazhole

Thanks DD

my dumbells are way more confident than barbell. I can do 220 for 3's on BB, but i can bench the 110's on DBs for 3's aswell. Go figure!
Those last 2 reps on DB Bench eluded me but ill get them next time!!

My guess its mental...you know you aren't going to get stuck under DB's...You can go all out to get that last rep...if it doesn't lock out, you just bring it down. if you don't think you cant get that last BB rep...it will come down and rest nicely on your chest till someone walks past and takes pity on you....<ahem> not that that has ever happened to me.....yeah...it happened to a friend....yeah, that's it.

Posted by: Gazhole

Hey, that happened to my friend too!

Posted by: Burner02

well...hell...our 'friends' should work out together...

Posted by: Pylon

Happy new year, Gaz!

Posted by: Gazhole

Thanks man

Posted by: Gazhole

Hang Clean & Press:
8 x 40kg / 88lbs
8 x 45kg / 99lbs
8 x 50kg / 110lbs
5 x 55kg / 121lbs
5 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs

One Arm Dumbell Overhead Press:
5 x 27.5kg / 60.5lbs (Strict)
5 x 32.5kg / 71.5lbs (Strict)
5 x 37.5kg / 82.5lbs (Push Press)

Reverse Shrugs:
15 x 60kg / 132lbs
15 x 60kg / 132lbs
15 x 60kg / 132lbs

Grippers:
10 x HG150
5 x HG200
Fail x HG250

CV:
10:00 Turkish Getups x 12kg / 26.4lbs KB (50 Reps achieved)

Core:
L-Sits 2x20sec

***

Another great workout. This program is incredibly fun. Since i'm only doing two main compound lifts, i'm making them count by putting my all into them.

These workouts really do follow the "stimulate, not annihilate" way of thinking. I feel energized once i've finished. I feel like i'm covering a lot of bases through this program - strength, core, conditioning...everything.

Thinking of buying a rolling thunder handle to supplement my grip training, also.

Posted by: Pylon

Posted by: katt

What are Grippers?

Posted by: Gazhole

Squats:
8 x 60kg / 132lbs
8 x 80kg / 176lbs
8 x 90kg / 198lbs
5 x 100kg / 220lbs
5 x 110kg / 242lbs
3 x 120kg / 264lbs
3 x 130kg / 286lbs

Farmer's Walks (DBs):
30mtr x 40kg / 88lbs
15mtr x 50kg / 110lbs
15mtr x 50kg / 110lbs

Leg Curls:
15 x 20kg / 44lbs
15 x 20kg / 44lbs

Shrugs (DBs):
15 x 45kg / 99lbs
15 x 45kg / 99lbs
15 x 45kg / 99lbs

CV:
10:00 Rower - Lv8, 2000mtr

Core:
Side Planks - 2x45sec

***

Great workout. Was dissapointed with the farmer's walks, but i got a new Squat PR (higher than my previous 1RM for 3 reps!!!). Love it.

Posted by: Gazhole

Quote:

Originally Posted by katt

What are Grippers?

Captains of Crush hand grippers and training tools for building hand strength

These things, though i wasn't using that particular brand that time. They're really good for hand strength, not just for lifting but for every day tasks, or jobs with manual work in them etc

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Great workout. Was dissapointed with the farmer's walks, but i got a new Squat PR (higher than my previous 1RM for 3 reps!!!). Love it.

Congrats on the PR. What a way to get it!

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Congrats on the PR. What a way to get it!

Thanks dude

Don't quite know what happened, but im not complaining!

Posted by: Gazhole

Dumbell Bench Press:
8 x 30kg / 66lbs
8 x 35kg / 77lbs
8 x 40kg / 88lbs
5 x 42.5kg / 93.5lbs
5 x 45kg / 99lbs
3 x 47.5kg / 104.5lbs
1 x 50kg / 110lbs
2 x 50kg / 110lbs

Dumbell Rows:
5 x 37.5kg / 82.5lbs
5 x 42.5kg / 93.5lbs
5 x 42.5kg / 93.5lbs

Wrist Curls (Hammer of Thor):
10 x 11.75kg / 25.85kg
10 x 11.75kg / 25.85kg
10 x 11.75kg / 25.85kg

Hyperextensions:
10 x 10kg / 22lbs
10 x 15kg / 33lbs
10 x 20kg / 44lbs

CV:
10:00 Bike @ Lv8

Core:
Supermans - 2x45sec

***

Good session. Can't fucking believe i couldn't get the 3 reps bench the with 50's. Next time!

Posted by: Scarface30

You're tearing the crap outta the gym lately, Gaz! This must be the most weight you've been moving in a while,

.

How's it going? School back up and running for second semester yet?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

You're tearing the crap outta the gym lately, Gaz! This must be the most weight you've been moving in a while,

.

How's it going? School back up and running for second semester yet?

Thanks man

the gym is going really really well right now, touch wood! Haha. Just enjoying some simple uncomplicated heavy lifting for a change.

Second semester starts tomorrow

have a tonne of work to do. Have you started back yet?

Posted by: Gazhole

Squats:
8 x 60kg / 132lbs
20 x 100kg / 220lbs

Pullovers:
10 x 15kg / 33lbs

Deadlifts:
5 x 100kg / 220lbs
5 x 125kg / 275lbs
5 x 135kg / 297lbs

Pullups:
5 x BW + 20kg / 44lbs
5 x BW + 30kg / 66lbs
5 x BW + 30kg / 66lbs

Curls:
10 x 20kg / 44lbs
10 x 35kg / 77lbs
10 x 30kg / 66lbs

Pinch Grip (Per Hand):
20sec x 10kg + 10kg / 22lbs
20sec x 10kg + 10kg / 22lbs
20sec x 10kg + 10kg / 22lbs

Core Planks:
60sec
60sec

***

Have never been so close to throwing up from a workout. Did this in about an hour. By the time i got the curls i was dry wretching between sets.

The squats were done with a weight that was around what i would usually use for 10 reps, but i did 20. By the end of the set i was taking a good half a dozen deep breaths between reps, haha.

Great workout.

Posted by: Pylon

That's an impressive load. To get through it in an hour even more so. Well played!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Thanks man

the gym is going really really well right now, touch wood! Haha. Just enjoying some simple uncomplicated heavy lifting for a change.

Second semester starts tomorrow

have a tonne of work to do. Have you started back yet?

I'm a week in, and feeling it already. I am doing an honours project in my senior year, and the whole thing is due in a month! Rough copy mind you, but I have a lot of work coming up!

Looking for some work too, once I graduate. There have a few promising employers, so we'll see.

How was your Christmas break?

Posted by: Gazhole

Quote:

Originally Posted by Pylon

That's an impressive load. To get through it in an hour even more so. Well played!

Thanks dude, its only going to get harder from here on out though, haha.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

Nice going, whats your project about? What sorta job opportunities you looking at?

Christmas was cool - family, good food etc

You?

Posted by: Gazhole

Squats:
8 x 60kg / 132lbs
20 x 102.5kg / 225.5lbs

Pullovers:
10 x 15kg / 33lbs

Hang Clean & Press:
5 x 50kg / 110lbs
5 x 55kg / 121lbs
5 x 60kg / 132lbs

Single Arm DB Press:
5 x 30kg / 66lbs
5 x 32.5kg / 71.5lbs
5 x 35kg / 77lbs

Hyperextensions:
10 x 10kg / 22lbs
10 x 15kg / 33lbs
10 x 20kg / 44lbs

Inverted Kettlebell Holds:
25sec x 32kg / 70.4lbs
25sec x 32kg / 70.4lbs
25sec x 32kg / 70.4lbs

L-Sits:
10sec
10sec

***

Great session. Every squat was right down to a bench, got the breathing part right, by the end i was taking half a dozen deep breaths each time. Didn't give up even though i was dying by rep 14.

Rest of the session was great, my cleans form is getting better every week. Once again this was done in about an hour, so the pace was pretty hectic. Doing wonders for my CV though!

Posted by: Gazhole

Squats:
8 x 60kg / 132lbs
20 x 105kg / 231lbs

Pullovers:
10 x 15kg / 33lbs

DB Bench:
5 x 35kg / 77lbs
5 x 40kg / 88lbs
5 x 45kg / 99lbs

DB Rows:
5 x 37.5kg / 82.5lbs
5 x 40kg / 88lbs
5 x 42.5kg / 93.5lbs

DB Shrugs:
15 x 30kg / 66lbs
15 x 35kg / 77lbs
15 x 40kg / 88lbs

Side Planks:
45sec
45sec

Card Deck Tears:
52 Cards x 1
52 Cards x Fail
18 Cards x 4

***

Haven't posted workouts from the last few days because my laptop decided to stab itself and die for some reason. Back up now though, so this was Friday's workout.

Squats are continually getting harder, everything else was really strong though

Posted by: Gazhole

Squats:
8 x 60kg / 132lbs
20 x 107.5kg / 236.5lbs

Pullovers:
10 x 15kg / 33lbs

Hang Clean & Press:
5 x 52.5kg / 115.5lbs
5 x 57.5kg / 126.5lbs
5 x 62.5kg / 137.5lbs

Single Arm DB Overhead Press:
5 x 30kg / 66lbs
5 x 32.5kg / 71.5lbs
5 x 35kg / 77lbs

Hyperextensions:
10 x 10kg / 22lbs
10 x 15kg / 33lbs
10 x 20kg / 44lbs

Grippers:
10 x HG100
3 x HG200
1 x HG250
Fail x HG250
15 x HG150 (With arm slaps)

***

According to my spotter, the last 10 reps on squats took me 1:10 to complete. Im guessing i was under the bar for a good 2:00 at least. I was screaming all the way for the last several reps (11 onwards :P) and when the set was done i hit the deck, haha.

Intensity level on those squats is shooting up really fast. Rest of the exercises in this session were great, my hang clean form is really starting to get better, and my grip is getting stronger every week.

Bodyweight is up to 83kg (183lbs) from 80kg (176lbs) after 2 weeks of solid training and eating. Still pretty lean, i think all the calories are going to my legs.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Nice going, whats your project about? What sorta job opportunities you looking at?

Christmas was cool - family, good food etc

You?

So I am horrible at the journal thing lately, but Christmas was really good. As you said, lots of good food, got to see the family, etc...

Purchased a new TV. 32' LG HDTV.. I now watch too much TV/play too many video games. PS3 uses BluRay so all gaming is now HD

.

You're really killing those 20 repped squats. Can't imagine!

Posted by: Gazhole

Squats:
8 x 60kg / 132lbs
20 x 110kg / 242lbs

Pullovers:
10 x 15kg / 33lbs

DB Bench:
5 x 35kg / 77lbs
5 x 40kg / 88lbs
5 x 45kg / 99lbs

DB Rows:
5 x 37.5kg / 82.5lbs
5 x 40kg / 88lbs
5 x 42.5kg / 93.5lbs

Barbell Curls:
12 x 30kg / 66lbs
8 x 45kg / 99lbs
12 x 30kg / 66lbs

Pinch Grip:
15sec x 10kg / 22lbs x2
20sec x 10kg / 22lbs x2

Dead Hangs:
BW x 45sec
BW x 35sec

***

Everything except the squats is feeling stronger. The squats are fucking destroying me. Its starting to get scary since the weight is getting into that area where its legitimately heavy for me.

Decided to train grip a little more in this session for some reason, enjoying it a lot lately.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

.

You're really killing those 20 repped squats. Can't imagine!

Haha, cool! Modern Warfare 2 is so fucking sweet in HD, and Fight Night Round 4 almost looks photo-realistic!

And yeah, the 20 squats are absolutely brutal. I finish the set after about 2:30+ under the bar and collapse!

Posted by: Burner02

Quote:

Originally Posted by Gazhole

Squats:
20 x 105kg / 231lbs

Been reading moomba's play book, have we?
Nice squats, Gaz!
And to continue with more after that!

Posted by: Gazhole

Quote:

Originally Posted by Burner02

Been reading moomba's play book, have we?
Nice squats, Gaz!
And to continue with more after that!

Haha, Moomba is the squat god!

Thanks dude

Posted by: Gazhole

Squats:
8 x 60kg / 132lbs
20 x 100 / 220lbs

Deadlifts:
5 x 120kg / 264lbs
5 x 130kg / 286lbs
5 x 140kg / 308lbs

Pullups:
5 x BW + 20kg / 44lbs
5 x BW + 25kg / 55lbs
5 x BW + 30kg / 66lbs

Dumbell Shrugs:
15 x 30kg / 66lbs
15 x 35kg / 77lbs
15 x 40kg / 88lbs

Grip (Blob Lifting):
15 x 11.75kg / 25.85lbs
15 x 11.75kg / 25.85lbs
15sec x 11.75kg / 25.85lbs
12sec x 11.75kg / 25.85lbs

***

Great workout. Decided to unload the squats today because i've added 10kg (22lbs) to it in about 2 weeks, lol. Last workout really took it out of me and i don't think i've recovered mentally yet. Unload was fine. Took one breath in between each rep and got them out fairly quickly!

New PR on Deadlifts with the 3rd set. About 2 months ago that was a very difficult 1rm for me, and today i honestly feel like i could have gotten a few more reps out if id have pushed myself.

Rest of the workout was great. Forearms are getting huge from all this grip. Bodyweight is rising steadily, as is strength apparently

Posted by: danzik17

Damn son, looking strong. You best watch your ass though.now that I've worked some of my wrist issues out,I'm coming for you!

Posted by: Gazhole

Quote:

Originally Posted by danzik17

Damn son, looking strong. You best watch your ass though.now that I've worked some of my wrist issues out,I'm coming for you!

Glad to hear it man

a little motivation never goes amiss!

Your wrist okay now, then?

Posted by: Burner02

OI! A couple of your fellow countrymen came into the shop a couple days ago. Forgot where they were from exactly. Were telling me a couple places I should go if I were find myself in England. I may have to spend a few days there and see the sights...

Posted by: danzik17

Quote:

Originally Posted by Gazhole

Glad to hear it man

a little motivation never goes amiss!

Your wrist okay now, then?

It's not 100%, but it's much better. It is due to a change that I made on my own. I'm predominantly right handed, so I decided to now use the mouse exclusively with my left hand at work. Within a week, the tightness in my right wrist had disappeared almost entirely. I'm figuring I'll stick with this through February, then I'll switch hands on a monthly basis to give each wrist a break.

Right now I'm in a different kind of pain. I haven't worked out my chest at all in about 5-6 months, so on Friday I did ONLY DB presses, and ONLY up to 65lbs which was previously the top end of my warmup weight! My chest is so sore right now it's debilitating

Posted by: Burner02

Quote:

Originally Posted by danzik17

....so...you're employing the 'stranger' as therapy on your wrist?

I thought it was funny.....

I'm kinda in the same boat for workouts...I'm now holding myself out of the gym for shame....those 1st couple wourkouts are going to suck.

Posted by: Gazhole

Quote:

Originally Posted by Burner02

OI! A couple of your fellow countrymen came into the shop a couple days ago. Forgot where they were from exactly. Were telling me a couple places I should go if I were find myself in England. I may have to spend a few days there and see the sights...

Come to Wales, its much nicer than England :P

Joke. The UK is pretty cool as far as scenery goes, we may be small but we've crammed a lot of stuff onto this island, haha.

Posted by: Gazhole

Quote:

Originally Posted by danzik17

Thats a great idea with the mouse hand! Is it all from using the mouse a shit-tonne then? I used to get carpal tunnel when i worked in an office. Honestly, we're really not built to sit down at a computer all day, are we?

Lol, you'll get back to the weights soon enough, and you know that pain is a fantastic feeling

. I hate the first few weeks back after a layoff.

Posted by: Gazhole

1a) Breathing Squats:
10 x 100kg / 220lbs
10 x 110kg / 242lbs
5 x 115kg / 253lbs
5 x 120kg / 264lbs
3 x 125kg / 275lbs
3 x 130kg / 286lbs

1b) Pullovers:
6x10 @ 15kg / 33lbs

2) Pullups:
5 x BW + 20kg / 44lbs
5 x BW + 25kg / 55lbs
5 x BW + 30kg / 66lbs

3) Dumbell Rows:
5 x 37.5kg / 82.5lbs
5 x 40kg / 88lbs
5 x 42.5kg / 93.5lbs

4) Hyperextensions:
10 x 10kg / 22lbs
10 x 15kg / 33lbs
10 x 20kg / 44lbs

5) Monkey Hangs:
25sec x 4 Fingers
10sec x 3 Fingers

***

Squats were done breathing style, with 3 deep breaths between each rep, and superset with pullovers to stretch out the ribcage.

Rest of the session was good.

Changed it up a little because i don't really have the mental focus of 20 rep squats right now. May change this to 4x15 breathing squats at 100kg/220lbs from now on.

Gonna take the rest of the week off because i have some mid-term exams and assignments to hand in. I think i've earned at least a few days rest with my training lately!

Posted by: Burner02

Quote:

Originally Posted by Gazhole

Come to Wales, its much nicer than England :P

Joke. The UK is pretty cool as far as scenery goes, we may be small but we've crammed a lot of stuff onto this island, haha.

well lad...(see what I did there?)

If I make it there, I'll definately look you up.

Posted by: Gazhole

So a friend of mine has been bugging me for ages to stop pissing about with a blog and make a proper training website.

Went for a workout with him earlier and he finally convinced me. Fast forward an afternoon of intensive website wizardry on his part, and a lot of standing around looking confused on mine and voila:

getlifting.info

Take a look at tell me what you think

Posted by: Gazhole

Have been super busy with university (2 coursework deadlines and an exam in the same week. OUCH) so took a week off. Have started back up on a modified 20 rep squat program so i can focus on my deadlifting as well.

Posted by: Gazhole

TUESDAY:

Squats:
8 x 60kg / 132lbs
20 x 100kg / 220lbs

Pullovers:
10 x 15kg / 33lbs

Incline Bench Press:
5 x 60kg / 132lbs
5 x 70kg / 154lbs
5 x 80kg / 176lbs

Pullups:
5 x BW + 20kg / 44lbs
5 x BW + 25kg / 55lbs
5 x BW + 30kg / 66lbs

Hyperextensions:
10 x 20kg / 44lbs
10 x 20kg / 44lbs

Grip (Plate 360s):
50 x 1.25kg / 2.75lbs (Clockwise)
50 x 1.25kg / 2.75lbs (Counter Clockwise)
20 x 2.5kg / 5.5lbs (Clockwise)
20 x 2.5kg / 5.5lbs (Counter Clockwise)

***

Great session. Squats were in the breathing style, so i took 3 deep breaths between each and every rep. Have only ever done Incline Bench twice before so was please with my weight, am also taking a much wider grip than i usually do. Pullups aren't going up any time soon!

Posted by: Gazhole

TODAY:

Deadlifts:
10 x 100kg / 220lbs
10 x 120kg / 264lbs
5 x 130kg / 286lbs
5 x 140kg / 308lbs
3 x 145kg / 319lbs
3 x 150kg / 330lbs

Hang Clean & Press:
5 x 50kg / 110lbs
5 x 55kg / 121lbs
5 x 65kg / 143lbs

Single Arm Overhead Press:
5 x 30kg / 66lbs
5 x 32.5kg / 71.5lbs
5 x 35kg / 77lbs

Leg Extensions:
12 x 30kg / 66lbs
12 x 30kg / 66lbs

Grip (Plate Curls):
15 x 5kg / 11lbs
15 x 5kg / 11lbs
15 x 5kg / 11lbs
15 x 5kg / 11lbs

***

Amazing workout today. 330lbs on Deadlifts was an all time personal best, and Clean Press was also a PR. Single arm press is heavy as always. Thought id put leg extensions in for a little isolated quad work in between squat sessions. Plate curls absolutely destroyed my wrists!

Posted by: the other half

as always, nothing but the insane going on in here.
good luck with schooling, and even more luck with the weights.

i try not to push my self to the point of puking, i found that im allergic to it.

Posted by: katt

Quote:

Originally Posted by the other half

as always, nothing but the insane going on in here.
good luck with schooling, and even more luck with the weights.

i try not to push my self to the point of puking, i found that im allergic to it.

Allergic to puking, or allergic to working hard??????

Posted by: Triple Threat

Quote:

Originally Posted by katt

Allergic to puking, or allergic to working hard??????

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

getlifting.info

Take a look at tell me what you think

Took a quick look. Good first page layout. There's a lot to read and too little time while I'm on my lunch break. Will check it out in more depth this weekend.

Posted by: Gazhole

Thanks for the kind words, guys!

Haven't had much time to update journal for a while, but still lifting hard. Back from the gym, and just got 330lbs x 5 on Deadlifts, at a bodyweight of 183lbs.

Very happy!

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

just got 330lbs x 5 on Deadlifts, at a bodyweight of 183lbs.

2 x BW is not far away. In fact, you are probably already there with a 1 RM.

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

2 x BW is not far away. In fact, you are probably already there with a 1 RM.

Yup! By my reckoning i should just about be able to get a 2x right now

How you doing anyway, dude?

Posted by: Gazhole

Started a new program today and ended up doing some rack pulls. They were just singles, but i held the bar for 5 seconds at the top. Pins were set at knee height:

140kg / 308lbs x 1s x 1r
170kg / 374lbs x 1s x 1r
200kg / 440lbs x 3s x 1r

No straps, no gloves. Fun day!

Posted by: Scarface30

How's it going, Gaz?

I've always wanted to do rack pulls but the squat rack in my gym cannot be set on pins low enough. The bar at its lowest is a few inches below my hands when my arms are hanging by my sides, AKA mid-thigh height.

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