Thread: Gazhole 2012: This may hurt a little...

Originally Posted by omerta2010

Yep, that's why the getbodybuilding is going to get mixed in when I'm in the mood for something new.

There are so many programs out there, I've decided I need to take the easy approach for a bit and just pick a couple and don't "overthink" things.

I do this a LOT. Really trying to "buy in" to just one program and run with it. Im positive it'll pay off in the long run, need to keep my enthusiasm channelled in the right places, haha.

Off-Season 1: C1,B2,W10

Bodyweight: 80.3kg / 176.6lbs

1. Paused Bench Press:
x5 @ 47.5kg / 104.5lbs (+5kg / 11lbs)
x4 @ 57.5kg / 126.5lbs (+5kg / 11lbs)
x3 @ 67.5kg / 148.5lbs (+5kg / 11lbs)
x2 @ 80kg / 176lbs (+5kg / 11lbs)
x1 @ 90kg / 198lbs (+2.5kg / 5.5lbs)
AMAP @ 80kg / 176lbs = x14 (+5kg / 11lbs)
Note: This was GREAT today. Really had everything locked in, and the reps just kept smooth and in the groove and were fairly easy untill the last one or two. Very happy.

2. Kroc DB Rows:
x30 @ 47.5kg / 104.5lbs (+2.5kg / 5.5lbs)
Note: FUUUUCK. These destroyed my cardio today, but were piss easy. Great ROM, didn't use as much body english as i could have, and didn't strap up - didn't NEED to!

3. Incline DB Bench:
x17 @ 27.5kg / 60.5lbs (+2.5kg / 5.5lbs)
x6 @ 27.5kg / 60.5lbs
Note: This is where the fatigue kicked in, haha. Upped the weight and didn't do too bad on the first set, but the second set was supposed to be at least 8 or 9. Ouch.

4. DB Hammer Curls:
x12 @ 27.5kg / 60.5lbs (+2.5kg / 5.5lbs)
x8 @ 27.5kg / 60.5lbs
Note: These were slightly better than the incline press, forearms were bursting out of my skin by now, though. Happy with the technique and the second set was surprisingly good.

5. Sledgehammer Levering:
3x10 @ 6lbs (Front/Rear/Twist)
Note: These felt very strong today, grip is really coming along. May post a video of me tearing a deck of cards in half on the weekend. Did it a little while ago for the first time.

Overall Rating: Finally a +10% session! This was great, everything is dialled in and i felt really strong today. Fuckin-A!! Gonna be adding in a bit more core and grip in a superset at the end of each workout, as opposed to JUST grip or JUST core. Should be good! 16" forearms here we come.

Off-Season 1: C1,B2,W11

Bodyweight: 80.4kg today. I don't seem to be getting any heavier, but i feel and look bigger. What gives?

1. Standing Calve Raises:
2x20 @ 132.5kg / 291.5lbs (+2.5kg / 5.5lbs)
Note: All the racks were busy so i just deadlifted it and held it while doing the calve raises. Will probably switch between this, having it on my back, and zercher style because calves are fucking boring.

2. 5" Platform Deads:
x5 @ 80kg / 176lbs (+10kg / 22lbs)
x4 @ 97.5kg / 214.5lbs (+7.5kg / 16.5lbs)
x3 @ 115kg / 253lbs (+7.5kg / 16.5lbs)
x2 @ 135kg / 297lbs (+10kg / 22lbs)
x1 @ 152.5kg / 335.5lbs (+5kg / 11lbs)
AMAP @ 135kg / 297lbs = x20 (+10kg / 22lbs)
Note: Honestly these felt fantastic. Cardio was killing me, and grip was burning, but my lower back was solid as a rock and my glutes have clearly adapted to this high rep limited ROM punishment. Great reps.

3. BB Shrugs:
5x20 @ 112.5kg / 247.5lbs (+2.5kg / 5.5lbs)
Note: Find these a lot harder than DB shrugs, but they were still okay.

4. Leg Press:
AMAP @ 160kg / 352lbs = x33 (+10kg / 22lbs)
Note: Meh, good set i suppose. Difficult to get a good rhythm going since i kinda hate machines in general. Was tanked from the rest of the workout and this was very start-stoppy.

5a. Palloff Press:
3x12 @ 21kg / 46.2lbs
Note: Felt pretty strong on these today. May put the weight up next time.

5b. Three Finger Monkey Hangs:
3x30sec @ BW + 15kg / 33lbs Vest
Note: First core/grip superset. Enjoyed it! Haven't done monkey hangs for a while but they got my fingers nice and fatigued.

Overall Rating: Very nearly a +10% again, would have been if i just judged the first few exercises but overall was just a good 80%er. Need to get on the eating a bit more to push my weight up.

Platform deads? Is this your stood on the box or the weight is on a box?
If its the later, isn't that just a rack pull?

Originally Posted by davegmb

Platform deads? Is this your stood on the box or the weight is on a box?
If its the later, isn't that just a rack pull?

The weight is up on 5" boxes.

Its basically a rack pull, but i always find the platform deads have a lot more carry over to proper deadlifts. Think it has something to do with the flex of the bar - in rack pulls the bar is already flexed with the weight, but the block pulls aren't. Your technique will change slightly because of this.

For example, when setting up i pull the slack out of the bar and fall back on my heels as a cue to lift with my hips and not just my back, but you can't do that with rack pulls.

It's also a lot easier to get the right height with blocks. Pin positions in our racks either put it too low, or too high for my liking.

Off-Season 1: C1,B2,W12

Bodyweight: 80.9kg / 177.98lbs

1. BB Clean + Press:
x5 @ 32.5kg / 71.5lbs (+2.5kg / 5.5lbs)
x4 @ 40kg / 88lbs (+2.5kg / 5.5lbs)
x3 @ 47.5kg / 104.5lbs (+2.5kg / 5.5lbs)
x2 @ 55kg / 121lbs (+2.5kg / 5.5lbs)
x1 @ 62.5kg / 137.5lbs (+2.5kg / 5.5lbs)
AMAP @ 55kg / 121lbs = x20 (+2.5kg / 5.5lbs)
Note: Used a different bar (a proper oly bar) and these felt great. Still killed my cardio and my forearms were pumped to hell, but the cleans were nice and fast. Pressing was strong too, used a much narrower grip and i got a lot more lat support at the bottom.

2. Weighted Pullups:
x5 @ BW + 15kg / 33lbs
x4 @ BW + 25kg / 55lbs
x3 @ BW + 35kg / 77lbs
x2 @ BW + 45kg / 99lbs
x1 @ BW + 55kg / 121lbs
Note: Everything except the heavy single were really good. The ROM on that last one was questionable, but was only about 2 inches off and started from a dead hang so i'm quite happy with it. Won't increase these much next time and see if i can get that 55kg more convincing.

3. Weighted Dips:
x12 @ BW + 22.5kg / 49.5lbs (+2.5kg / 5.5lbs)
Note: Still got twelve reps with a little extra weight over last time i did dips. Happy happy.

4. BB Curls:
5x10 @ 42.5kg / 93.5lbs (+2.5kg / 5.5lbs)
Note: Curls are curls, nothing much to say about them.

5a. Weighted Situps:
x14 @ BW + 5kg / 11lbs
x10 @ BW + 5kg / 11lbs
x12 @ BW + 5kg / 11lbs
Note: Pretty good. Haven't done these for a while.

5b. Bottoms-Up Kettlebell Wrist Curls:
3x10 @ 8kg / 17.6lbs (Back) and 5kg / 11lbs (Forward)
Note: New grip exercise today and it was great. Such a small movement but so difficult. Basically hold a KB bottoms up, keep your forearm perpendicular to the ceiling, and without letting the handle roll through your hand do a wrist curl movement. Ouch.

Overall Rating: BW is slowly creeping up. I'm definitely looking bigger and still fairly lean. As for the session, i'm gonna say a good 80%. Things are starting to get easier in general now! Full steam ahead, etc.

Originally Posted by Gazhole

Overall Rating: BW is slowly creeping up. I'm definitely looking bigger and still fairly lean. As for the session, i'm gonna say a good 80%. Things are starting to get easier in general now! Full steam ahead, etc.

Awesome, sounds like things are moving along nicely.

Originally Posted by omerta2010

Awesome, sounds like things are moving along nicely.

Yeah, i'm really enjoying this program. There's a lot going on and it's a whole new kinda of challenge after a lot of singles, doubles, and triples!

Off-Season 1: C1,B2,W13

1. Seated Calve Raises:
2x20 @ 47.5kg / 104.5lbs (+2.5kg / 5.5lbs)
Note: These are always an exercise in pain tolerance. Cramp, cramp, cramp.

2. ATG High Bar Squats:
x5 @ 55kg / 121lbs
x4 @ 67.5kg / 148.5lbs
x3 @ 80kg / 176lbs
x2 @ 92.5kg / 203.5lbs
x1 @ 110kg / 242lbs (+5kg / 11lbs)
AMAP @ 92.5kg / 203.5lbs = x23 (+5 Reps)
Note: Form wasn't quite as smooth as before, hips are pretty tight for some reason. Still great depth though! Really getting on with the high bar style. The "heavy" single was very quick, actually.

3. Romanian Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 137.5kg / 302.5lbs (+2.5kg / 5.5lbs)
x5 @ 147.5kg / 324.5lbs (+2.5kg / 5.5lbs)
Note: Chalked up for the heavy sets this week and grip was no problem. My lower back was in absolute pieces after these and the squats, still good reps but that last one was torturous. I'm touching the floor lightly each rep aswell. Hamstring death!

4. DB Shrugs:
5x20 @ 42.5kg / 93.5lbs (+2.5kg / 5.5lbs)
Note: Neck is starting to fill out now! Veins popping out all over the place during these. Man i love shrugs.

5a. Ab Wheel Rollouts:
x9 @ BW + 20kg / 44lbs (+3 Reps)
x4 @ BW + 20kg / 44lbs
x6 @ BW + 20kg / 44lbs
Note: Blood pressure was threatening to push my face off during that first set. Think i held my breath the whole way. Were very slow and controlled. Couldn't actually sit on a couch after the workout without groaning.

5b. Plate Pinch Toss:
3x20 @ 20kg / 44lbs
Note: Very similar to block toss but i'm using a plate. Got a good pump in my forearms, and thumb was quite fatigued at the end. Nice exercise.

Overall Rating: This is always my favourite workout but it's definitely the hardest mentally. Squats, deadlifts, and rollouts really take it out of me. 80% session - solid lifting.

Great going on the 23 rep squat. I've bought the e book and working my way through it, like the way he tells you to deload when you need to rather then every 4 weeks like 5/3/1. Who told you about the program?
On another note you are the spitting image of the guy of the Regain For Men advert!!

A video of your squat sessions would be good too

Originally Posted by davegmb

Great going on the 23 rep squat.

Holy crap, how did I miss that.

I'm dieing by the time I hit 10 on any squats.

Originally Posted by omerta2010

Holy crap, how did I miss that.

I'm dieing by the time I hit 10 on any squats.

Me too

Originally Posted by davegmb

Great going on the 23 rep squat. I've bought the e book and working my way through it, like the way he tells you to deload when you need to rather then every 4 weeks like 5/3/1. Who told you about the program?
On another note you are the spitting image of the guy of the Regain For Men advert!!

Haha, fuck you :P

But yeah, thanks man!

It's a great program, isn't it? The book is really to the point without any waffle. Just stuff that works. I honestly can't remember how i found it, lol. Think i got linked there from a few other websites on a blog hunt looking for stuff to read.

dang! this looks like a beastly program!!! and weighted pullups with 121 lbs? CRAP - I'm lucky to do them without weight...LOL

Off-Season 1: C1,B2,W14

Bodyweight: 81.3kg / 178.86lbs (finally, some fucking weight gain)

1. Paused Bench Press:
x5 @ 47.5kg / 104.5lbs
x4 @ 57.5kg / 126.5lbs
x3 @ 67.5kg / 148.5lbs
x2 @ 80kg / 176lbs
x1 @ 92.5kg / 203.5lbs (+2.5kg / 5.5lbs)
AMAP @ 80kg / 176lbs = x15 (+1 Rep)
Note: Man gains on bench are slow, but a rep is a rep and i think my pausing was more consistent this week.

2. Barbell Rows:
x10 @ 42.5kg / 93.5lbs (+2.5kg / 5.5lbs)
x10 @ 52.5kg / 115.5lbs (+2.5kg / 5.5lbs)
x10 @ 62.5kg / 137.5lbs (+2.5kg / 5.5lbs)
x10 @ 72.5kg / 159.5lbs (+2.5kg / 5.5lbs)
x10 @ 82.5kg / 181.5lbs (+2.5kg / 5.5lbs)
x10 @ 92.5kg / 203.5lbs (+2.5kg / 5.5lbs)
Note: UGH. These make me feel really fucking sick. Lower back is still tight from romanians the other day.

3. Incline DB Bench:
x20 @ 27.5kg / 60.5lbs (+3 Reps)
x6+2 @ 27.5kg / 60.5lbs
Note: Awesome! This was great. For some reason still can't get the reps on the second set.

4. DB Hammer Curls:
x15 @ 27.5kg / 60.5lbs (+3 Reps)
x9 @ 27.5kg / 60.5lbs
Note: Curls for the girls! AC/DC was on the sound system and it helped tremendously.

5a. BB Upright Rows
3x15 @ 30kg / 66lbs
Note: Eh. Try em out every now and then, not really a fan. Forearms got a good workout though.

5b. Sledgehammer Levering:
3x10 @ 6lbs (Front/Rear/Twist)
Note: Not great because of the upright rows. Gonna swap the rows out for some direct neck work. Just playing around with these supersets to be honest.

Overall Rating: Felt sick all the way through, was constantly out of breath, my entire body was a reservoir of H+ ions, and i loved every freakin second of it. 80%.

Originally Posted by katt

dang! this looks like a beastly program!!! and weighted pullups with 121 lbs? CRAP - I'm lucky to do them without weight...LOL

Thanks katt! Just hope i can get the height more convincing in the future! Took a video of a previous 1RM when i was a tad lighter:



The ROM is slightly questionable, but bear in mind i barely did any warming up and was on shift behind gym reception. Just wanted to get in on the action :P

hmm couldn't open that vid....

Originally Posted by davegmb

A video of your squat sessions would be good too

I don't have a smartphone anymore but i'll see what i can do next squat session. Doing my rep out with 100kg next time so would be a good one to tape!

ok now I got it to work - dang computer.... that was good, yeah more height would be good

Jesus i must have hit that workout harder than i thought, i've still got a pump like 6 hours on! Feeling great but christ i'm beat up.

Edit: Lot of blasphemy here. I like it.

Originally Posted by Gazhole

I don't have a smartphone anymore but i'll see what i can do next squat session. Doing my rep out with 100kg next time so would be a good one to tape!

As I heard a comedian say the other day "I beleive anybody should have a smartphone smarter than they are. "

Some days I wish I didn't because things were better when I didn't have the stupid electronic leash.

Originally Posted by Gazhole

Jesus i must have hit that workout harder than i thought, i've still got a pump like 6 hours on! Feeling great but christ i'm beat up.

Edit: Lot of blasphemy here. I like it.

Jesus christ you can do better than that.

Off-Season 1: C1,B2,W15

Bodyweight: 82.1kg - creeping up!

1. Standing Calve Raises:
1x15 @ 140kg / 308lbs
Note: Gym was busy today so i just jumped in with a friend who was doing rack pulls. I'll discount this week and do 2x20 with 135kg next time.

2. 5" Platform Deads:
x5 @ 80kg / 176lbs
x4 @ 97.5kg / 214.5lbs
x3 @ 115kg / 253lbs
x2 @ 135kg / 297lbs
x1 @ 157.5kg / 346.5lbs (+5kg / 11lbs)
AMAP @ 135kg / 297lbs = x25 (+5 Reps)
Note: Cardio was a tad better, still left me around rep 15 though haha. Lower back was agony in the last few reps, glutes were tired so couldn't get the hips through quick enough. Went to the absolute limit.

3. BB Shrugs:
5x10 @ 130kg / 286lbs
Note: Have decided to go heavier and do tens with these since i'm doing 5x20 with DB. Just fancied a change really.

4. Leg Press:
AMAP @ 160kg / 352lbs = x50 + x16 (+17 Reps)
Note: Had a great rhythm going for the first 25ish reps then the fatigue set in. Managed to get to 35 then kept the legs at extension and did a lot of breathing between triples to get to 50. Took a breather for 30 seconds then dived back in for another 16 to double the 33 reps i had last time. Punishment for skimping on calves earlier.

5a. Palloff Press:
3x12 @ 21kg / 46.2lbs
Note: Definitely increasing the weight next time. Just wanted to be sure.

5b. Three Finger Monkey Hangs:
3x30sec @ BW + 15kg / 33lbs Vest
Note: Man these burned today.

Overall Rating: Another great 80%er. The weight is starting to pack on now and my traps, forearms, and quads are carrying most of my gains. Bought some more protein which arrived today so i can actually start having more than 200g a day again! Hoorah!

Good to see a friend on here squatting high-bar. They really feel so comfortable to me - no questions about depth, they're always really fast, and you get a great bounce out of the hole if you use your hips right.

Also, great weighted chins. I need to start doing them with weight again. I have gotten up to 40 dead hang chins per workout at bodyweight. But I think the training effect from that is starting to wear off so maybe I'll put some weight on once a week and lower the volume.

Your work capacity is crazy as always.

Nice progress!

Originally Posted by gtbmed

Good to see a friend on here squatting high-bar. They really feel so comfortable to me - no questions about depth, they're always really fast, and you get a great bounce out of the hole if you use your hips right.

Also, great weighted chins. I need to start doing them with weight again. I have gotten up to 40 dead hang chins per workout at bodyweight. But I think the training effect from that is starting to wear off so maybe I'll put some weight on once a week and lower the volume.

Your work capacity is crazy as always.

Thanks dude! Yeah i'm really enjoying squatting high bar. I think i'm just gonna stick with this from now on, i've wanted to for a while but my lower back flexibility just hasn't been good enough. Lots of stretching has finally fixed it somewhat!

Thats a lot of fucking chins, man! Most i've ever done was like 25 with BW. Weighted is going pretty good though.

Originally Posted by MaxSeg

Nice progress!

Thanks, it's going well!