Maximum Gazhole

**Gazhole** · 03-07-2010, 02:19 AM

Originally Posted by T_man

Are you doing the 20 rep squat adaptation or do you like to add in breathing squats as a shocker to your routine? How often do you do them?

Just doing breathing squats as an alternative to regular heavy squats really. Im not gonna be adding weight to them like on the 20 rep squat program, but i find adding in 3 sets of breathing squats still gives you some of the same benefits (though not as profound as the proper program, obviously!).

Right now doing them once a week. Have heavy squats once a fortnight, and these once a week.

**Gazhole** · 03-07-2010, 02:30 AM

Two Hand Pinch Holds:
12sec x 55kg / 121lbs
12sec x 55kg / 121lbs
17sec x 50kg / 110lbs
15sec x 50kg / 110lbs

Static DB Holds:
30sec x 50kg / 110lbs
25sec x 50kg / 110lbs
27sec x 40kg / 88lbs
26sec x 40kg / 88lbs

Overhand OLY BB Finger Curls:
15 x 40kg / 88lbs
12 x 50kg / 110lbs
8 x 60kg / 132lbs

Plate Curls:
15 x 5kg / 11lbs
15 x 5kg / 11lbs
15 x 5kg / 11lbs

***

Great grip workout yesterday, and that makes four training days in a row - a first for me. I've done three before but never four!

Pinch holds are getting a little better in feel, if not in performance, so improvements should follow. Static holds suffered because of the pinching but i wouldnt want to switch them around in case i injure my thumb. Finger curls were brutal, got a massive pump off them and my crushing grip was severely destroyed. Plate curls were all the harder because of the rest of it, but wrists held up (just).

**Gazhole** · 03-08-2010, 01:12 AM

Something like a progress picture. The only things i notice are the forearms and my surprisingly tiny head.

**katt** · 03-08-2010, 08:29 AM

wtf?? are you leaning backwards or something?? It reminds me of those cards you see in the store where the dog's nose is really big and the body is really really small... but your muscle development looks great!

**DaMayor** · 03-08-2010, 05:31 PM

You've got this sort of goofy, jacked, Hugh Grant thing going on, lol!

**Gazhole** · 03-09-2010, 04:58 AM

Originally Posted by katt

wtf?? are you leaning backwards or something?? It reminds me of those cards you see in the store where the dog's nose is really big and the body is really really small... but your muscle development looks great!

Hahahaha, yeah i'm leaning back a little bit. Its a weird picture, im not sure why the camera did that :P

But thankyou! Lol!

**Gazhole** · 03-09-2010, 04:58 AM

Originally Posted by DaMayor

You've got this sort of goofy, jacked, Hugh Grant thing going on, lol!

everybody always makes the connection with Hugh Grant, and i have no idea why!

**Gazhole** · 03-09-2010, 05:04 AM

Hang Clean & Press:
5 x 60kg / 132lbs
5 x 62.5kg / 137.5lbs
5 x 65kg / 143lbs

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

One Handed Deadlifts (Thick Bar):
5 x 60kg / 132lbs - Left
5 x 65kg / 143lbs - Right
4 x 65kg / 143lbs - Left
5 x 70kg / 154lbs - Right

Rack Pulls (Knee Height):
3 x 160kg / 352lbs
3 x 180kg / 396lbs
2 x 200kg / 440lbs

***

Cleans and Single Arm Press were pretty much the same as last week, except i found the clean and press harder this time, and the single arm was easier. Weird!

Did the one hand deadlifts by loading one end of an olympic barbell, and deadlifting the end rather than the bar, making the lift a lot harder due to the end of the bar being around double the thickness. Was a lot better, and untill my deadlift handle arrives i'll be doing them this way.

Rack pulls were absolutely solid, 180kg was a lot easier than last time, but 200kg was tough. Had to use mixed grip for a change, and even then could only lock out two reps before my grip went. May have been fatigued somewhat from the thick bar deads.

All in all a good session. Grip tomorrow!

**Gazhole** · 03-10-2010, 02:44 PM

Two Hand Pinch Holds:
10sec x 60kg / 132lbs
15sec x 50kg / 110lbs
10sec x 50kg / 110lbs
15sec x 50kg / 110lbs

Static DB Holds:
30sec x 50kg / 110lbs
25sec x 50kg / 110lbs
30sec x 40kg / 88lbs
25sec x 40kg / 88lbs

Overhand OLY BB Finger Curls:
12 x 50kg / 110lbs
10 x 55kg / 121lbs
8 x 60kg / 132lbs

Weaver Stick Lifts:
10 x 1.25kg / 2.75lbs (Front)
10 x 1.25kg / 2.75lbs (Front)
12 x 1.25kg / 2.75lbs (Rear)

***

Another good grip session, pinch lift was up to 60kg which felt like a massive weight, so i was really happy with that. Rest of it was great, weaver stick lifts were insanely difficult even with that crappy weight - definitely going to work on improving my wrist strength because thats a major event in grip tournaments.

In non-grip news, my right trap is killing me. Gonna have to keep an eye on it.

**Gazhole** · 03-12-2010, 01:54 PM

Squats (Warmup):
8 x 60kg / 132lbs

Breathing Squats:
25 x 100kg / 220lbs
12 x 100kg / 220lbs

(Superset with pullovers, 15 x 5kg / 11lbs)

Barbell Bench:
5 x 80kg / 176lbs
5 x 90kg / 198lbs
5 x 100kg / 220lbs

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

Straight Arm Pulldowns:
10 x 30kg / 66lbs
10 x 30kg / 66lbs
10 x 30kg / 66lbs

Reverse Shrugs (On Hammer Strength Row machine):
20 x 50kg / 110lbs

***

Holy fucking shit that was a hard workout. Best one yet on this program, everything was tough but felt awesome. Really really pleased with how it went. Skipping grip tomorrow because i'm going home for mothers day!

**T_man** · 03-12-2010, 05:37 PM

Wow 25 x 100 is impressive. Combined with another 12? Your wheels must be burnin rubber

**FMJ** · 03-12-2010, 05:44 PM

25 X 220 is awesome. I could barely do 20 with 220 and that was racking the weight till I could breath.
And I didn't have the balls to do another 12 after that nor the ability!

**Gazhole** · 03-13-2010, 06:04 AM

Originally Posted by T_man

Wow 25 x 100 is impressive. Combined with another 12? Your wheels must be burnin rubber

Thanks man! That second set had me sweating buckets, my legs were so damned tired, hahaha.

Originally Posted by FMJ

25 X 220 is awesome. I could barely do 20 with 220 and that was racking the weight till I could breath.
And I didn't have the balls to do another 12 after that nor the ability!

I was aiming for 30 reps but the bar on my back just hurt so much i couldn't do it, so the second set was my punishment for failure, haha. Next week will wrap the bar and try for 30 again.

**JerseyDevil** · 03-13-2010, 03:33 PM

Originally Posted by katt

wtf?? are you leaning backwards or something?? It reminds me of those cards you see in the store where the dog's nose is really big and the body is really really small... but your muscle development looks great!

Originally Posted by Gazhole

Hahahaha, yeah i'm leaning back a little bit. Its a weird picture, im not sure why the camera did that :P

But thankyou! Lol!

Having been a professional photographer for 13 years (1984-1997), I can solve that mystery. The dog pictures Katt mentions are taken with a wide angle "fisheye" lens. The camera is only about 6-8 inches from the dog's nose, that is why it gives the huge nose, small body effect.

In the case of your photo, same thing but not to that extreme. The camera lens was set to a short focal length, and was close to your forearms, and farther away from your head giving that perspective. If the photographer had moved 10 ft back, and then used a "zoom" lens, the perspective would have been right on. In otherwords, if you go to a professional portrait studio, the camera is on a tripod well away from the subject (10-15 feet). When your photo was taken, I'm guessing it was only a few feet away.

Isn't it amazing how much shit I know? Comes with being old...

And... damn you DO look like Hugh Grant

**JerseyDevil** · 03-13-2010, 03:36 PM

Originally Posted by Gazhole

Hang Clean & Press:
5 x 60kg / 132lbs
5 x 62.5kg / 137.5lbs
5 x 65kg / 143lbs

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

One Handed Deadlifts (Thick Bar):
5 x 60kg / 132lbs - Left
5 x 65kg / 143lbs - Right
4 x 65kg / 143lbs - Left
5 x 70kg / 154lbs - Right

Rack Pulls (Knee Height):
3 x 160kg / 352lbs
3 x 180kg / 396lbs
2 x 200kg / 440lbs

***

Cleans and Single Arm Press were pretty much the same as last week, except i found the clean and press harder this time, and the single arm was easier. Weird!

Did the one hand deadlifts by loading one end of an olympic barbell, and deadlifting the end rather than the bar, making the lift a lot harder due to the end of the bar being around double the thickness. Was a lot better, and untill my deadlift handle arrives i'll be doing them this way.

Rack pulls were absolutely solid, 180kg was a lot easier than last time, but 200kg was tough. Had to use mixed grip for a change, and even then could only lock out two reps before my grip went. May have been fatigued somewhat from the thick bar deads.

All in all a good session. Grip tomorrow!

One hell of a good looking workout.

**JerseyDevil** · 03-13-2010, 03:39 PM

Originally Posted by Gazhole

Two Hand Pinch Holds:
10sec x 60kg / 132lbs
15sec x 50kg / 110lbs
10sec x 50kg / 110lbs
15sec x 50kg / 110lbs

Static DB Holds:
30sec x 50kg / 110lbs
25sec x 50kg / 110lbs
30sec x 40kg / 88lbs
25sec x 40kg / 88lbs

Overhand OLY BB Finger Curls:
12 x 50kg / 110lbs
10 x 55kg / 121lbs
8 x 60kg / 132lbs

Weaver Stick Lifts:
10 x 1.25kg / 2.75lbs (Front)
10 x 1.25kg / 2.75lbs (Front)
12 x 1.25kg / 2.75lbs (Rear)

I can honestly say, I have no idea of what any of these movements are....

Ok, that concludes me posting in your journal today

**yellowmoomba** · 03-14-2010, 11:48 AM

Good looking workouts in here

I like the variety

**Gazhole** · 03-15-2010, 10:13 AM

Originally Posted by JerseyDevil

Having been a professional photographer for 13 years (1984-1997), I can solve that mystery. The dog pictures Katt mentions are taken with a wide angle "fisheye" lens. The camera is only about 6-8 inches from the dog's nose, that is why it gives the huge nose, small body effect.

In the case of your photo, same thing but not to that extreme. The camera lens was set to a short focal length, and was close to your forearms, and farther away from your head giving that perspective. If the photographer had moved 10 ft back, and then used a "zoom" lens, the perspective would have been right on. In otherwords, if you go to a professional portrait studio, the camera is on a tripod well away from the subject (10-15 feet). When your photo was taken, I'm guessing it was only a few feet away.

Isn't it amazing how much shit I know? Comes with being old...

And... damn you DO look like Hugh Grant

Well there you go, haha, i learn something every day! That was interesting, thanks! Lol.

Originally Posted by JerseyDevil

One hell of a good looking workout.

Thanks

im liking my workouts on this program, they're all a lot of fun.

Originally Posted by JerseyDevil

I can honestly say, I have no idea of what any of these movements are....

Ok, that concludes me posting in your journal today

Lol, they're all obscure grip training exercises! I can explain if you want.

And no problems, thanks for the journal love!

**Gazhole** · 03-15-2010, 10:14 AM

Originally Posted by yellowmoomba

Good looking workouts in here

I like the variety

Thanks dude

I'm really enjoying this program actually. It's pretty loose, and theres a lot going on in every session. Never boring anyway, and my numbers seem to be gradually climbing!

**Gazhole** · 03-15-2010, 10:20 AM

Two Hand Pinch Holds:
13sec x 60kg / 132lbs +3 Seconds
15sec x 50kg / 110lbs
10sec x 50kg / 110lbs
9sec x 50kg / 110lbs

One Handed Deadlifts (Thick Bar):
5 x 60kg / 132lbs (Left)
5 x 65kg / 143lbs (Right)
4 x 65kg / 143lbs (Left)
5 x 71.25kg / 156.75lbs (Right) +1.25kg / 2.75lbs

Overhand OLY BB Finger Curls:
15 x 50kg / 110lbs
10 x 60kg / 132lbs +2 Reps
8 x 65kg / 143lbs +5kg / 11lbs

Plate Curls:
15 x 5kg / 11lbs
15 x 5kg / 11lbs
15 x 5kg / 11lbs

***

Since i've gotten a bearing on my performance on this program im gonna track progress using the green text. This session was pretty good, annoyed that my left hand gave out at 4 reps again on the one hand deadlift, but nevermind! Very happy with everything else!

**King Silverback** · 03-15-2010, 04:04 PM

Jeesh, not sure if I deserve the Intensity moniker after lookin at your... Excellent workouts my Friend!!!

**Gazhole** · 03-16-2010, 05:33 AM

Originally Posted by Archangel

Jeesh, not sure if I deserve the Intensity moniker after lookin at your... Excellent workouts my Friend!!!

Thanks bro!

It's guys like you and YM that inspired me to up my game this year

**Gazhole** · 03-16-2010, 05:38 AM

Deadlifts:
5 x 120kg / 264lbs
5 x 140kg / 308lbs
3 x 160kg / 352lbs
3 x 170kg / 374lbs +10kg / 22lbs

Hang Clean & Push Press:
5 x 60kg / 132lbs
5 x 62.5kg / 137.5lbs
5 x 65kg / 143lbs

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

***

Phew. That was a beast of a workout. Only three exercises, but it really hit the spot. New PR on deadlifts - crazy to think that before christmas i was struggling with 140kg! Cleans are really quick now, still a little work to be done though. Grip just about held out after yesterday, lol.

Really pleased with how today went.

**T_man** · 03-17-2010, 02:57 PM

With all that finger work the ladies must love you Gaz

Nice hang clean & Presses. I can hang clean them but I'd die if I tried pressing it too, you the man!

**King Silverback** · 03-17-2010, 06:20 PM

Excellent workout, just because you only did a few exercises, dont mean anything, especially if you put your ALL into them, looks like you did, appreciate the kind words my Friend, glad to help anytime I can!!!

**JerseyDevil** · 03-17-2010, 06:35 PM

Originally Posted by Gazhole

Deadlifts:
5 x 120kg / 264lbs
5 x 140kg / 308lbs
3 x 160kg / 352lbs
3 x 170kg / 374lbs +10kg / 22lbs

Hang Clean & Push Press:
5 x 60kg / 132lbs
5 x 62.5kg / 137.5lbs
5 x 65kg / 143lbs

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

***

Phew. That was a beast of a workout. Only three exercises, but it really hit the spot. New PR on deadlifts - crazy to think that before christmas i was struggling with 140kg! Cleans are really quick now, still a little work to be done though. Grip just about held out after yesterday, lol.

Really pleased with how today went.

Sweet...

**T_man** · 03-17-2010, 06:49 PM

Amazing deadlifts, can't believe I didn't see them! Can I just give you my shoulders and you go train them for me and bring them back when they're strong?

**Gazhole** · 03-19-2010, 10:27 AM

^

Thanks for the encouragement, guys!

Was supposed to squat today, but had a beastly assignment deadline so wasn't there in my head. Had a bit of an old "Chest and Back" session instead.

On a slightly sour note, those Deadlifts seem to have irritated my old back injury again, have been stretching it out a lot and taking anti-inflammatory stuff to calm it down. Have also booked an appointment with my Osteopath for Monday afternoon.

Hoping it's nothing as serious as last time (because shit, i've only just managed to work back up to a good level!) but either way i'm not stopping training my upper body, even if i have to take it easy on the legs for a while.

Thats a worst-case scenario, though, because it doesn't feel THAT bad right now. Just irritated, sore, and tight as hell. Little loss of function and discomfort when sitting in a chair for too long, but i'm not leaving it for a few months to fester like i did last time.

Nerve racking though, this sort of injury fucking ruined my life last time!

**Gazhole** · 03-19-2010, 10:32 AM

Barbell Bench:
5 x 80kg / 176lbs
5 x 90kg / 198lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs

Incline Bench Press:
5 x 60kg / 132lbs
5 x 70kg / 154lbs
5 x 80kg / 176lbs
15 x 50kg / 110lbs

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

Hammer Strength Seated Rows:
5 x 90kg / 198lbs
5 x 110kg / 242lbs
5 x 120kg / 264lbs
15 x 60kg / 132lbs

***

Very good session, doing two chest exercises in a row was interesting. Anterior delts are going to kill tomorrow because i had trouble lugging that 25kg plate to the pullup bar straight after :P.

Gonna get on some grip work on Sunday depending on how my lower back feels. Will at least do some grippers and weaver stick or something.

**FMJ** · 03-19-2010, 01:51 PM

You're a strong mutha gaz. You're not that far from benching what I squat! What the hell?!?
Nice job

Thread: Maximum Gazhole

Thread Tools

Display

Similar Threads

Maximum Potential + Maximum Effort = Maximum Results

Gazhole Sauce

Posting Permissions