Thread: Maximum Gazhole

Originally Posted by CowPimp

Grip competition? Have any links to organizations that host that? Sounds like pretty cool shit.

I've only been able to find two organisations that do it in the UK, they're the IAWA and the BHSA. Even then the info is incredibly sparse, haha. This stuff is even more niche than powerlifting and strongman. I wouldn't even know where to start with the US.

Originally Posted by CowPimp

Yeah, in addition to the tire flipping I did log clean and pressing, farmer's walks, and the yoke walk. The tire was 725, the log was like 190, the farmer's walks were with 180-225ish each hand, and the yoke walk was just under 500 I believe. Actually though, we have a log and farmer's walk handles at my gym. The one strongman competitor was our head trainer and convinced the owner to purchase them.

Wow, that sounds amazing! I'd love to do all that. I like how strongman events are as much a test of strength and power as they are of your overall conditioning and fitness. Strength endurance and power endurance are absolutely brutal.

Originally Posted by CowPimp

My technique with the tire flip was a sumo stance deadlift. I kind of explode up and pop it until it lands on my thigh. Then I pop it off my knee and press it forward. So I suppose it's more of a clean and push press type style if that makes sense. Everyone did it a little bit different. That was probably my best even though. My forearms were fucked from that because of the way you have to hold it.

Yeah thats pretty much how i was doing it. I was trying it out a few different ways, i don't think our tire is quite big enough to drive it up. Think i'm gonna be putting them on my grip days from now on, because i loved it today. 725 is a fucking massive weight to be flipping though, man. Thats awesome.

Originally Posted by CowPimp

Most difficult one for me was the yoke walk. You have never had to keep your core so tight in your entire life, let me tell you. Some of those guys were badass and practically running with 700-900 pounds of their back. There is a technique to it though. You can't just walk normally. It's hard to explain, but you have to kind of shuffle with it. Fun times. I HIGHLY recommend trying more of the stuff out if you can find a place!

Hahaha, man i have to try that out. Have absolutely no space for something like that in my gym . I've seen videos of Derek Poundstone doing yoke walks with about 1000lbs and he shoots back and forth. Damn scary.

There is a gym nearby that has some farmers walk stuff and atlas stones. Think they have a log aswell. Unfortunately the owner is really cagey about the equipment because they hold British strongman and powerlifting comps there, so he doesn't want people "fucking about with it" lol.

Really want to put more of this sort of stuff into my program though.

Jefferson Squats (Racked @ Knee Height):
10 x 100kg / 220lbs
10 x 130kg / 286lbs
10 x 150kg / 330lbs
10 x 150kg / 330lbs

Rack Deads (Knee Height):
10 x 130kg / 286lbs
5 x 150kg / 330lbs
5 x 170kg / 374lbs

Shoulder Lifts (1/4 Squat Depth):
10 x 60kg / 132lbs (5 Left, 5 Right)
10 x 80kg / 176lbs (5 Left, 5 Right)
10 x 90kg / 198lbs (5 Left, 5 Right)
10 x 80kg / 176lbs (5 Left, 5 Right)

Pullups:
8 x BW + 20kg / 44lbs
6 x BW + 20kg / 44lbs
3 x BW + 40kg / 88lbs

***

Felt like doing some heavy partial movements and "odd lifts" today, and it was pretty draining. Jeffersons were a good laugh and took one of my callouses off.

Was nervous about rack deads because its the first time i've done anything deadlifty in a few weeks - back seemed to hold out okay, so heres hoping im on the mend.

Shoulder lifts were a lot of fun. Basically, rack the bar fairly high (nipple height today) get underneath it sideways so the bar is on one shoulder (ends of the bar are in front and behind you) and grip it with both hands as best you can. Squat it up, hold, down. This ROM was pretty stable so i may rack it lower next time.

Pullups were fine, 3rd rep on the heavy set wasn't fantastic but its been a while since i went that heavy, haha. All in all a fun and challenging session.

Nice mix of "odd lifts"

Gaz is becoming the new YM.

Originally Posted by Triple Threat

Gaz is becoming the new YM.

Thanks guys you're too kind!

Sets x Reps x Weight

***

Squats (0:30 RI):
10 x 1 x 100kg/220lbs

Hand + Thigh Lifts:
1 x 1 x 190kg / 418lbs
5 x 1 x 220kg / 484lbs
4 x 1 x 240kg / 528lbs

Dragons:
20 x 20kg/44lbs DBs
14 x 20kg/44lbs DBs
16 x 20kg/44lbs DBs
14 x 20kg/44lbs DBs

DB Rows:
3 x 5 x 45kg / 99lbs

***

Weird workout today. Squats were intentionally easy so i can ease back into them. Thats 10 sets of 1 rep to a bench, 30 sec rest interval. Took about 5 minutes, but i wanted to stave off fatigue so i can make sure my form is textbook. Apparently when i get tired by lower back tends to "curl underneath" from a lack of flexibility. I really have to concentrate, and this is what is contributing to my upper back issue.

Hand and Thigh lifts are basically a rack pull from mid-thigh height. The ROM is about 2-3", so it's not a large lift. Basically just have the clear the rack, lock out, hold for a second, then lower it again. Again, short rests, worked up to the maximum weight my grip could handle. Was happy with over 500lbs - no straps!!

Dragons are a new exercise for me - alternating cheat curl/db clean with a push press. Do one arm, then the other, and so forth. Go for max reps. After the rack pulls my grip really suffered here (for a change my grip fatigued before everything else). Was a fun lift.

DB rows were...well...DB rows. Heavy. Fun.

Weird one, but will be repeating the 10x1 for Deads sometime next week to nail the form on those too before i start going uber heavy again. I literally won't break a sweat, didn't with the squats today. Just wanna make sure i don't fuck up again :P.

Weird workout today. Squats were intentionally easy so i can ease back into them. Thats 10 sets of 1 rep to a bench, 30 sec rest interval. Took about 5 minutes, but i wanted to stave off fatigue so i can make sure my form is textbook. Apparently when i get tired by lower back tends to "curl underneath" from a lack of flexibility. I really have to concentrate, and this is what is contributing to my upper back issue.

Okay, what did I miss here? How did you injure your (upper) back?
(I'm too lazy to read previous posts...)

Originally Posted by Gazhole

Hand + Thigh Lifts:
1 x 1 x 190kg / 418lbs
5 x 1 x 220kg / 484lbs
4 x 1 x 240kg / 528lbs

Great gripping and pulling strength!

[QUOTE=Gazhole;1985302]Hand + Thigh Lifts:


OK, whose thighs were you lifting and I hope she was hot.

[QUOTE=Triple Threat;1985751]

Originally Posted by Gazhole

Hand + Thigh Lifts:


OK, whose thighs were you lifting and I hope she was hot.

Can we include that?

If her thighs weighed 500lbs i doubt she'd be hot :P

***

And my back injury is really just a monstrous collection of scar tissue in the region of my right scapula.

Heavy barbells on my back for long sets of squats every workout for two months, strong traps, weak rhomboids, and a very very inflexible lower back apparently caused a lot of localized stress in that area, so much so that the scar tissue that built up caused horrible pain when retracting my scapula.

Eventually got too annoying so i've been seeing my osteopath who's gradually sorting out misalignments, and breaking up the scar tissue. I've been doing lots of lower back flexibility work, and strengthening my lower rhomboids with some exercises, and its slowly breaking down and returning to normal. As of thismorning i can roll my right shoulder without grinding!

Hey Gaz, how's it going?

Thought I'd get around to the journals once in a while! Lol.

You're putting up some good numbers, man . Hopefully the injury isn't anything too serious.

Agree with all the others, wonder if thats what my problem is, when I push into my right rhomboid, it sends a pain, and yet a enjoyable pressure throughout my entire shoulder socket, hope that makes sense??? Anyway, lookin solid in here, hope the injury is on the mend for good!!!

Originally Posted by Gazhole

If her thighs weighed 500lbs i doubt she'd be hot :P

Originally Posted by Archangel

Agree with all the others, wonder if thats what my problem is, when I push into my right rhomboid, it sends a pain, and yet a enjoyable pressure throughout my entire shoulder socket, hope that makes sense??? Anyway, lookin solid in here, hope the injury is on the mend for good!!!

Originally Posted by Scarface30

Hey Gaz, how's it going?

Thought I'd get around to the journals once in a while! Lol.

You're putting up some good numbers, man . Hopefully the injury isn't anything too serious.

Thanks guys it seems to be getting better - not too painful anymore. Just gotta keep doing those exercises and stretches, i think thats whats doing it.

Have another osteo session in a few weeks so hopefully that'll be the end of it!

One Arm Pullups:
1 x BW (R)
Fail x BW (L)
Fail x BW (R)

One Handed Deadlifts (Thin bar):
3 x 100kg / 220lbs (L+R)
3 x 100kg / 220lbs (L+R)
1 x 115kg / 253lbs (L+R)
1 x 125kg / 275lbs (R) +5kg / 11lbs

Vertical Bar Lifts:
5 x 50kg / 110lbs (L+R)
1 x 60kg / 132lbs / (L+R)
1 x 65kg / 143lbs (R) + 2.5kg / 5.5lbs
1 x 62.5kg / 137.5lbs (L)

Farmers Walks (DBs):
28mtr x 50kg / 110lbs
28mtr x 50kg / 110lbs
28mtr x 50kg / 110lbs

Finger Ups:
8 x BW
10 x BW
10 x BW

Blob Holds:
11.75kg / 25.85lbs x 20sec (R) 13sec (L)
11.75kg / 25.85lbs x 22sec (R) 13sec (L)
11.75kg / 25.85lbs x 18sec (R) 15sec (L)

***

Not a bad grip workout yesterday. Completely different to what i had planned to do, but you roll with the punches :P.

One arm pullups are getting there. Im counting the first one as a rep, but it wasn't pretty. The other two were nowhere near.

New PR on thin bar one arm deads, which im happy with! Treading carefully with those because they do have the tendency to pull your back a little. Making sure to lock my shoulders and shoulder blades really tight.

Vertical bar lifts were also pretty good, 65kg just wasn't happening with the left, lol. Happy with these, they are a tough lift. You either get the weight up or you dont, theres absolutely no gutting it out - the bar just slips away.

Finger ups are basically a finger curl but hanging off a pullup bar. Hang from fingertips, close your hand to pull your self up with just your fingers. Very small rom, very accessory.

Blob holds are much improved since the last time i did them, feel really easy. May have to get a heavier blob.

Also, little PR update (personal records, not public relations :P) since the 3rd March:


Deadlifts - 150kg / 330lbs x 3 -> 170kg / 374lbs x 3

Bench Press - 110kg / 242lbs x 1 -> 110kg / 242lbs x 3


Squats remain the same in lieu of this back injury which was largely caused by squats. Not counting numerous grip PRs, im pretty happy with this increase.

Nice going on the 1 arm pullup. Those are killers. I've tried them and I'm not even close.

Originally Posted by Triple Threat

Nice going on the 1 arm pullup. Those are killers. I've tried them and I'm not even close.

Thanks dude! Lots of work to be done on it, but i think the one arm deads have really really improved my bicep tendon strength and overall unilateral strength/coordination.

A friend of mine did a set of 3 the other day, and not one to be outdone i had to give it a try, haha. Fair play to him though, that one rep was hell so i don't know how he managed 3!

How are you doing the 1 arm deads? Bar in front or on the side?

Originally Posted by Triple Threat

How are you doing the 1 arm deads? Bar in front or on the side?

I have a loading pin/carabiner/deadlift handle setup for them, lol. At least for the thin bar deads, when i do thick bar i load a barbell like for a T-bar row, get to the end of the bar where the loading bit is, and grab that.

The loading pin is great, because the ROM is only about 6" maximum, so it really is just a grip/lower back movement.

I used to do regular one arm deads with a bar, but i would straddle it and lift it that way rather than doing in front or suit-case style deads. Worked up to around 200lbs with it that way, but i got sick of the balancing act with the bar so bought that loading pin :P

Deadlifts:
5 x 100kg / 220lbs
5 x 120kg / 264lbs
5 x 140kg / 308lbs
3 x 160kg / 352lbs

Hang Cleans:
8 x 60kg / 132lbs
6 x 70kg / 154lbs
4 x 80kg / 176lbs +2 Reps

Military Press:
8 x 60kg / 132lbs
5 x 65kg / 143lbs
5 x 70kg / 154lbs +3 Reps
3 x 75kg / 165lbs +5kg / 11lbs

Shoulder Lifts (1/2 Squat):
60kg / 132lbs x 5(R) + 5(L)
60kg / 132lbs x 5(R) + 5(L)
60kg / 132lbs x 5(R) + 5(L)

Burpee Pullups:
BW x 15

***

Holy shit i am seven shades of fucked.

That was brutal.

Deadlifts are, as expected, somewhat weaker for not having done them for a few weeks / getting over injury. My form was good, though, and no pain in lower or upper back. Will be staying around 140kg for a little while to build my strength up.

Hang Cleans (without the press) were fantastic. Will be doing them on their own for a while now, because i think i can get more out of them this way, as much as i love clean and press. Managed to add a few more reps at 80kg.

Military Press was really fun, haven't done it in a long time. Was a supreme feeling to have that heavy bar over my head, and managed to add some weight to my previous PR, and i was strong throughout the full ROM unlike before.

Second time i have ever done Shoulder Lifts, and i went a lot deeper this time - still setting down on the rack each rep. Was a lot harder this way, and was as much a core stability lift as it was a squat. Couldn't go any heavier at this depth i dont think. Not yet.

Burpee Pullups finished me off. CV system was immediately fucked.

Great workout!

I am always amazed to see the kind of numbers you're pushing Gaz. Crazy shit man. Those Hang cleans are just nuts! Not the easiest move to perform, I think I maxed out at 90 pounds, you're pushing +175?!?
Outstanding.

Originally Posted by FMJ

I am always amazed to see the kind of numbers you're pushing Gaz. Crazy shit man. Those Hang cleans are just nuts! Not the easiest move to perform, I think I maxed out at 90 pounds, you're pushing +175?!?
Outstanding.

Thanks man i wanted to see how much i could do on Hang Cleans and Military Press since i've melded them into one exercise this last few months. Found 65kg hard on Clean + Press, but separately can apparently do quite a bit more, lol!

Feeling the aftermath today, however. Traps and core are rather sore!

Have come to the end of this heavy cycle. Have outlined my next phase, and it looks a little like this:


OUT:
Pyramids
Making PRs

IN:
Things resembling cardio
Sets above 5 reps (3x10 in fact!)


Basically, will be keeping sets of 5 in, but will be sticking to the same weight for all three. Won't be going heavier like before, but i need to be able to keep my poundages over multiple sets if i'm going to get stronger.

Two exercises will be 4x5 (3x5 with a warmup set), two exercises will be 3x10, all of them straight sets. Each session will either have 10:00 of burpee pullups or 10:00 tire flips at the end as a form of fun cardio. I hate running and refuse to entertain the notion that i'll ever stick to a cardio program.

Will also be sticking to two predefined sets of exercises, rather than winging it every time. Fun crazy shit will still happen on grip days, though.

So yeah. No PRs, time to get some strength-endurance and conditioning going on for a while, and hopefully a little more size!

Originally Posted by Gazhole

Traps and core are rather sore!

So you're writing poetry now?

Originally Posted by Triple Threat

So you're writing poetry now?

Triple Threat i knew,
The one who would notice this,
Would just take the piss.

Not just a lifter,
My reply is just for you:
A fucking haiku.