Maximum Gazhole

**Gazhole** · 04-12-2010, 02:42 AM

Hey all, have been away from journal land for a while getting some R+R and...well, doing lots of essays and stuff

. Will be getting back training today or tomorrow after this much needed break!

Looking forward to it! This new program i have is going to be great! Hope your training is going well

**Gazhole** · 04-13-2010, 01:35 PM

1. Bench Press:
5 x 80kg / 176lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs

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

3. Squats:
10 x 100kg / 220lbs
10 x 100kg / 220lbs
10 x 100kg / 220lbs

4a. Tire Flips:
6 x 160kg / 352lbs
6 x 160kg / 352lbs

4b. Planks:
30sec x BW
30sec x BW

4c. Single Arm Overhead Press:
8 x 27.5kg / 60.5lbs
8 x 27.5kg / 60.5lbs

***

Im back. And holy shit did i nearly vomit. That circuit was absolutely insane - wanted to get three of them, but by the end of the second i was basically passed out on the floor. Managed to get through all this in about an hour or less, not counting warmup or stretching at the end. Taking as little rest between sets and exercises as possible.

**DaMayor** · 04-13-2010, 01:46 PM

Well it's about time you got back to work...slacker.

Looks like fun.

Where are you gonna get the tire?

**DOMS** · 04-14-2010, 12:45 PM

Solid workout, Gaz.

I just went through your photos. The faces!

**Curt James** · 04-14-2010, 03:07 PM

Originally Posted by Gazhole

Im back. And holy shit did i nearly vomit.

Kickass workout!

**Triple Threat** · 04-14-2010, 03:59 PM

Originally Posted by Gazhole

Im back. And holy shit did i nearly vomit. That circuit was absolutely insane - wanted to get three of them, but by the end of the second i was basically passed out on the floor. Managed to get through all this in about an hour or less, not counting warmup or stretching at the end. Taking as little rest between sets and exercises as possible.

And back with a vengeance so it seems.

**Gazhole** · 04-15-2010, 06:48 AM

Originally Posted by DaMayor

Well it's about time you got back to work...slacker.

Looks like fun.

Where are you gonna get the tire?

Eh? I have the tire already! Its out the back of my gym, lol

**Gazhole** · 04-15-2010, 06:49 AM

Originally Posted by DOMS

Solid workout, Gaz.

I just went through your photos. The faces!

Haha, thanks dude!

I cant take a normal picture to save my life :P

How you doing?

**Gazhole** · 04-15-2010, 06:49 AM

Originally Posted by Curt James

Kickass workout!

Thanks dude

it hurt!

**Gazhole** · 04-15-2010, 06:50 AM

Originally Posted by Triple Threat

And back with a vengeance so it seems.

Hell yeah

**Gazhole** · 04-15-2010, 06:57 AM

Pinch Holds:
15sec x 50kg / 110lbs
15sec x 50kg / 110lbs
13sec x 50kg / 110lbs
10sec x 50kg / 110lbs

One Handed Deadlifts (Thick Bar):
60kg / 132lbs x 5 (L+R)
70kg / 154lbs x 3 (L+R)
80kg / 176lbs x 1 (R)
80kg / 176lbs x 1 (R)

Farmer's Walks:
50mtr x 50kg / 110lbs DBs
40mtr x 50kg / 110lbs DBs
40mtr x 50kg / 110lbs DBs

Grippers:
HG150 x 15(R) + 14(L)
HG150 x 10(R) + 9(L)
HG150 x 9(R) + 8(L)

Underhand Wrist Curls:
14 x 20kg / 44lbs DBs
10 x 20kg / 44lbs DBs

Burpee Pullups:
BW x 20

***

Ouch.

Can barely close my hands now. Took the pinches light since its really easy to hurt your thumbs after a layoff. Made up for it in the Farmer's Walks though, really pushed myself and managed about 20 mtrs more than i usually do! Forearms were absolutely shot after this, was going to do Gripper work on the CoC #1 but i couldn't even close it once - i can close it 15-20 times fresh!!

Great session.

**FMJ** · 04-15-2010, 07:27 AM

Looks good Gaz. Big numbers on those one handed deads!

**Triple Threat** · 04-15-2010, 10:10 AM

Originally Posted by Gazhole

One Handed Deadlifts (Thick Bar):

How do you perform these? Might be worth looking into.

**JerseyDevil** · 04-15-2010, 06:31 PM

Good looking workouts as usual! Impressive.

What are burpee pullups?

**Gazhole** · 04-17-2010, 03:21 AM

Originally Posted by FMJ

Looks good Gaz. Big numbers on those one handed deads!

Thanks dude

having some great workouts lately! Grip was slaughtered though, lol

**Gazhole** · 04-17-2010, 03:23 AM

Originally Posted by Triple Threat

How do you perform these? Might be worth looking into.

Its pretty cool:

Load up a BB like you're gonna do T-Bar rows (small plate on one side for balance, plate or two on the other side) then go to the opposite end of the bar and face it so its out in from of you, then grab the end of of olympic bar (about 2" diameter) and just Deadlift it!

Feels weird at first, but its great!

**Gazhole** · 04-17-2010, 03:26 AM

Originally Posted by JerseyDevil

Good looking workouts as usual! Impressive.

What are burpee pullups?

Cheers man!

Burpee pullups are just like a regular burpee, but in between the squat thrust portion you do a push up, and at the top of the jump you grab the pullup bar and do a pullup. Its solid. Build up any kind of speed and you will die, haha.

**Gazhole** · 04-17-2010, 03:36 AM

1. Deadlifts:
5 x 100kg / 220lbs
5 x 140kg / 308lbs
5 x 140kg / 308lbs
5 x 140kg / 308lbs

2. Military Press:
5 x 50kg / 110lbs
5 x 70kg / 154lbs
5 x 70kg / 154lbs
5 x 70kg / 154lbs

3. Hang Cleans:
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs

4a. Shoulder Lifts:
10 x 60kg / 132lbs
10 x 60kg / 132lbs

4b. Supermans:
30sec x BW
30sec x BW

4c. DB Rows:
8 x 35kg / 77lbs
8 x 35kg / 77lbs

***

Great workout. Felt just right. Deadlifts weren't a strain at all, were hard dont get me wrong, but they weren't a strain on my back during or after. Everything else was really good, got my heartrate up and kept it there for the whole hour or so, was panting like a motherfucker by the end but still managed to keep my strength there.

**JerseyDevil** · 04-17-2010, 06:22 AM

Originally Posted by Gazhole

Burpee pullups are just like a regular burpee, but in between the squat thrust portion you do a push up, and at the top of the jump you grab the pullup bar and do a pullup. Its solid. Build up any kind of speed and you will die, haha.

That sounds intense!

**Scarface30** · 04-17-2010, 07:07 AM

Originally Posted by JerseyDevil

That sounds intense!

+1

Burpees alone are brutal, let alone burpee pullups!

Looking solid in here Gaz, you're numbers are constantly increasing!

How's the end of school year work stuff going? Calming down yet?

**Gazhole** · 04-20-2010, 09:37 AM

Originally Posted by Scarface30

Looking solid in here Gaz, you're numbers are constantly increasing!

How's the end of school year work stuff going? Calming down yet?

Thanks man

Just handed in my last two assignments today, so just have 4 exams to revise for now! Happy days.

Hows things with you?

**Gazhole** · 04-20-2010, 09:45 AM

1. Bench Press (Cluster Sets):
2/3/5 @ 90kg / 198lbs
2/3/5 @ 95kg / 209lbs
2/3/5 @ 100kg / 220lbs

2. Pullups (Cluster Sets):
2/3/5 @ BW + 15kg / 33lbs
2/3/5 @ BW + 20kg / 44lbs
2/3/5 @ BW + 25kg / 55lbs

3a. Good Mornings:
10 x 50kg / 110lbs
10 x 50kg / 110lbs
10 x 50kg / 110lbs

3b. Planks:
30sec
30sec
30sec

3c. Single Arm Overhead Press:
8 x 27.5kg / 60.5lbs
8 x 27.5kg / 60.5lbs
8 x 27.5kg / 60.5lbs

4. Squats:
40 x BW
30 x BW
50 x BW

***

Wow. Awesome workout today, going to try out some cluster sets for hypertropherific purposes for the next few weeks. Basically, pick a weight well below your usual weight for 5x5, then do a 3 set cluster with a 0:30 rest interval (2 reps, 3 reps, 5 reps). Then take a 90-120 second rest, add 10lbs to the bar and do another cluster, then repeat for a third cluster.

Just a neat way to get extra volume in a similar amount, or less, time - even though you aren't using the heaviest weight you can for those sets. Was really difficult, and a lot of fun. Got it from an article by Dan John on T-Nation. Can dig up the link if anybody wants a read.

Rest of the session went well, had to take out weighted squats today because the good squat rack was taken and i didn't want to wait around or do squats after a circuit. Bodyweight ones were pretty tough though.

Good stuff.

**Gazhole** · 04-24-2010, 06:39 AM

Workouts and motivation the last few days have suffered because of uni work and exam revision and stuff. Have also been feeling under the weather, probably also because of the above things, haha.

Shall get back to it soon enough.

**DOMS** · 04-24-2010, 06:47 AM

Originally Posted by Gazhole

Workouts and motivation the last few days have suffered because of uni work and exam revision and stuff. Have also been feeling under the weather, probably also because of the above things, haha.

Shall get back to it soon enough.

I'm gonna call you a lazy git, anyway.

I hate...hate...it when something keeps me from working out.

**FMJ** · 04-24-2010, 07:16 AM

Originally Posted by DOMS

I'm gonna call you a lazy git, anyway.

I am too.. only because I get to so infrequently!

**Curt James** · 04-24-2010, 09:40 AM

Originally Posted by Gazhole

Workouts and motivation the last few days have suffered because of uni work and exam revision and stuff. Have also been feeling under the weather, probably also because of the above things, haha.

Shall get back to it soon enough.

You're a student or an educator? Good luck with all of that.

**Gazhole** · 04-24-2010, 10:59 AM

Originally Posted by DOMS

I'm gonna call you a lazy git, anyway.

I hate...hate...it when something keeps me from working out.

I love the word git.

I am very annoyed. Have missed a grip session entirely, and had to stop working out yesterday because Deadlifts were killing my lower back (in a bad way) and i just wasn't motivated to do anything else.

CRAP.

**Gazhole** · 04-24-2010, 10:59 AM

Originally Posted by FMJ

I am too.. only because I get to so infrequently!

Shaddup :P lol

**Gazhole** · 04-24-2010, 11:00 AM

Originally Posted by Curt James

You're a student or an educator? Good luck with all of that.

Student of "Sports Biomedicine & Nutrition" degree. One year to go and im done, thankfully. Unless i go for the PhD that is

**DaMayor** · 04-24-2010, 12:47 PM

Originally Posted by Gazhole

Student of "Sports Biomedicine & Nutrition" degree. One year to go and im done, thankfully. Unless i go for the PhD that is

Ahhhh, Go for the PhD!

Doctor Gaz....has a nice ring to it, no?

I empathize with your nagging injury interference issue. I can't stand it when momentum/progress is interrupted. But, you'll be back to it sooner than you think, I doubt you'll lose any gains in the meantime......Besides, It would take months to regress into the frail physical state that is FMJ.

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