Gazhole: The Road to Beastdom

**Gazhole** · 12-16-2011, 10:38 AM

Originally Posted by yeksetm

I know that feeling! GM's & Hypers exhaust my lower back like nothing else. Spent all day yesterday foam rolling. Still feel tight today, not looking forward to squats today!

Hahaha, yeah it's pretty tight now. This is why i did them after squats :P

**Gazhole** · 12-16-2011, 10:38 AM

Originally Posted by davegmb

Another interesting workout gaz

Thanks dude!

**Gazhole** · 12-16-2011, 10:43 AM

5/3/1 - Cycle 1 - Wave 2 - Military

1. Military Press:
1x5 @ 40kg / 88lbs
1x3 @ 47.5kg / 104.5lbs
1x3 @ 55kg / 121lbs
1x10 @ 62.5kg / 137.5lbs

2. Close Grip Bench Press:
1x5 @ 45kg / 99lbs
1x8 @ 55kg / 121lbs
1x8 @ 62.5kg / 137.5lbs
1x6 @ 72.5kg / 159.5lbs

3a. DB Rows:
3x15 @ 35kg / 77lbs

3b. BB Shrugs:
3x10 @ 130kg / 286lbs

4a. Tricep Pushdowns:
3x12 @ 28kg / 61.6lbs

4b. DB Curls:
3x12 @ 20kg / 44lbs

***

BW = 77kg / 169.4lbs

Military was the same number of reps as last week with a lighter weight. The CGBP was great, and the rows/shrugs superset was a lot easier this time - grip held out a lot better and the reps were a lot more controlled.

**yeksetm** · 12-16-2011, 01:20 PM

Where did you get 5/3/1 edition 2 from? Want to get it for my IPad .

**omerta2010** · 12-16-2011, 02:57 PM

5/3/1/ Second Edition Ebook

E-book is availble on his site.

**omerta2010** · 12-16-2011, 02:59 PM

I might switch up my next round as well. Instead of the Boring but Big, I'm getting stronger but he's right it is boring doing 5x10 of the same exercise.

**Gazhole** · 12-16-2011, 03:19 PM

Yeah i'm quite enjoying doing lots of stuff in one workout, it's good fun! Also haven't had any sort of a pump for ages so thats quite cool

**Gazhole** · 12-19-2011, 12:51 PM

5/3/1 - Cycle 1 - Wave 2 - Deadlifts

1. Dead Stop Deadlifts:
1x5 @ 95kg / 209lbs
1x3 @ 110kg / 242lbs
1x3 @ 127.5kg / 280.5lbs
1x13 @ 142.5kg / 313.5lbs

2. Front Squats:
1x5 @ 52.5kg / 115.5lbs
1x8 @ 62.5kg / 137.5lbs
1x8 @ 75kg / 165lbs
1x6 @ 85kg / 187lbs

3a. TRX Leg Curls:
3x10 @ BW

3b. Cable Pullthroughs:
3x15 @ 26kg / 57.2lbs

4a. Ab Wheel Rollouts (Kneeling with Weighted Vest):
3x12 @ BW + 15kg / 33lbs

4b. Grippers:
3x10 @ HG200

***

BW = 76.6kg / 168.52lbs

Deadlifts were great. Really pushed them today but technique is still solid. Not bouncing them is so much more beneficial - the strength is actually real strength. Accessory stuff was better than last week, the heavy front squats were tough because my lower back was fried but the supersets were far far easier.

165 bodyweight is within spitting distance now!! Let myself have a cheat over the weekend at the work's xmas party (epic photos to come of that!).

**yeksetm** · 12-19-2011, 01:26 PM

Get drunk and give your boss a mouthful, always makes for a good work environment !

**omerta2010** · 12-19-2011, 01:35 PM

Killer deads

Might have to try those trx leg curls, just googled them and look really intense.

**Gazhole** · 12-19-2011, 02:49 PM

If i gave my boss a mouthful he'd roundhouse kick my head off :P and for that, he is awesome.

And yeah, TRX leg curls are nuts. That last set had barely any ROM at all.

**Gazhole** · 12-19-2011, 03:00 PM

So the party at my beloved gym and workplace was standard affair for Dave's Gym: there was a costume theme (this time 80's bodybuilders), there was lots of alcohol, and we were in a gym.

Hilarity ensued. First round of pictures coming up. See if you can guess who i'm supposed to be!

***

Posedown:

Air guitaring to Manowar:

Me and Samir Bannout riding the bikes:

Stole somebody's jacket and did some overhead squats:

Donkey Calve Raises, a classic!

***

Also spent about 45 minutes doing shots of whisky and shrugging 360lbs over and over again. Traps are still hurting. All in all a good night.

Will be doing a post about the party for the Dave's Gym Blog at some point where there'll be pictures of everybody's costumes, will post a link!

**trapzilla** · 12-19-2011, 04:06 PM

Lee Priest right there.
Whiskey, Shrugs, scant clothing and the Welsh....a worrying combination. ;-)

**juggernaut** · 12-19-2011, 04:30 PM

Something is seriously wrong with you and your crew of misfits. I wish I was there!

**yeksetm** · 12-19-2011, 05:03 PM

The Welsh frighten me! Now you can contribute to the alcohol and working out thread!

**Gazhole** · 12-20-2011, 05:50 AM

Originally Posted by trapzilla

Lee Priest right there.
Whiskey, Shrugs, scant clothing and the Welsh....a worrying combination. ;-)

Correct! And yeah, that is pretty worrying haha! I'm surprised nobody got hurt :P

Originally Posted by juggernaut

Something is seriously wrong with you and your crew of misfits. I wish I was there!

You would have loved it buddy! Huge guns and huger egos, haha!

Originally Posted by yeksetm

The Welsh frighten me! Now you can contribute to the alcohol and working out thread!

There's a thread for that!?

**Gazhole** · 12-20-2011, 05:54 AM

5/3/1 - Cycle 1 - Wave 2 - Bench Press

1. Paused Bench Press:
1x5 @ 60kg / 132lbs
1x3 @ 70kg / 154lbs
1x3 @ 80kg / 176lbs
1x8 @ 90kg / 198lbs

2. Weighted Dips:
1x5 @ BW + 15kg / 33lbs
1x8 @ BW + 17.5kg / 38.5lbs
1x8 @ BW + 22.5kg / 49.5lbs
1x6 @ BW + 25kg / 55lbs

3a. Kelso Shrugs:
3x15 @ 27.5kg / 60.5lbs

3b. Pullups:
3x10 @ BW

4a. Overhead DB Tricep Extensions:
3x12 @ 25kg / 55lbs

4b. Cable Rope Curls:
3x12 @ 18kg / 39.6lbs

***

BW = 77kg / 169.4lbs

This week is going to be hectic. Have to do 4 days in a row to get all my sessions done before i go away for the new year. Nightmare. Will be slacking up on the diet a bit so i can actually survive this insanity. Today was good though, Bench was great and everything else was easier.

**davegmb** · 12-20-2011, 09:07 AM

Where you going new year? Nice workout

**omerta2010** · 12-20-2011, 01:36 PM

Originally Posted by juggernaut

Something is seriously wrong with you and your crew of misfits. I wish I was there!

Me to.

And why only one pic with the chic.

You guys all scare her off or something.

**omerta2010** · 12-20-2011, 01:37 PM

Hope you have a great holiday, and nice bench numbers as well.

**Gazhole** · 12-20-2011, 01:57 PM

Thanks guys! Off to Edinburgh in Scotland for a week, looking forward to it

And that girl got a 120kg / 264lbs deadlift single the other day and made it look like nothing. She's the scary one! Awesome ability.

**Gazhole** · 12-20-2011, 01:58 PM

Also, final article of the year! It's a great one so i hope you enjoy it:

getlifting.info » Return of The Big Four

**davegmb** · 12-20-2011, 04:33 PM

Enjoyed the article, have fun in Scotland

**trapzilla** · 01-06-2012, 04:25 PM

Come on mate get back on this Journal! We need to hear the plan of action!

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