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

Off-Season 1: C1,B1,W1

Weight = 78kg / 171.6lbs

1. Seated Calve Raises:
2x20 @ 40kg / 88lbs
Note: Did these to failure, slowed down the reps when it was too easy to make sure of that. Ouch.

2. Squats:
x5 @ 50kg / 110lbs
x4 @ 62.5kg / 137.5lbs
x3 @ 75kg / 165lbs
x2 @ 87.5kg / 192.5lbs
x1 @ 100kg / 220lbs
AMAP @ 87.5kg / 192.5lbs = x16
Note: Have switched to high-bar position, went ATG every rep. Physically cant go lower! These felt great though - very explosive. Think i had a few left in the tank on the rep-out, too!

3. Romanian Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 130kg / 286lbs
x5 @ 140kg / 308lbs
Note: Depth was about an inch off the floor. Nice flexibility improvements! Hammies were destroyed.

4. DB Shrugs:
5x20 @ 35kg / 77lbs
Note: These really fucking burned. I love shrugging, it's great.

5. Ab Wheel Rollouts:
x15 @ BW + 15kg / 33lbs Vest
x8 @ BW + 15kg / 33lbs Vest
x8 @ BW + 15kg / 33lbs Vest
Note: Did these to failure, too, and that first set really fucked me up. I can do 3x12 but those extra 3 reps killed me off.

Overall Rating: Felt like a +10% day but since i have nothing to compare it to yet it logically has to be a standard 80%er. Great though - doing legs the 1st session back after holidays may have been a tactical error...

Good stuff!

So what program is this?

My money is on you not only doing 2 programs. So what's the bet going to be?

My plan is 2 (5/3/1, and Getbodybuilding) with a possible 3rd being Juggernaut method just because it comes highly reccomended.

Hope you had a great holiday and it'll be fun watching your progression. You'll be huge if you end up cut at that weight.

Originally Posted by rangermike

Good stuff!

Thanks

Originally Posted by omerta2010

So what program is this?

My money is on you not only doing 2 programs. So what's the bet going to be?

My plan is 2 (5/3/1, and Getbodybuilding) with a possible 3rd being Juggernaut method just because it comes highly reccomended.

Hope you had a great holiday and it'll be fun watching your progression. You'll be huge if you end up cut at that weight.

This is a program called "Big-15" written by a raw guy called Paul Carter. I really like it, it resonated with a lot of things i've found to work well for me. Thought i'd give it an honest shot.

I'm dubious on the two program front, but i may make allowances for a "deload" program after comps or when i'm fucked beyond repair. If i shoot for two rigidly i'll be fine i think, i'm planning to get my head out of the internet sites. I see too many cool things.

I'm flattered you guys think so much of my GetBodybuilding one - it's an ugly looking thing but again, it's just lots of things i found worked incredibly well when i just trained for hypertrophy and didn't care so much about my numbers, haha! 5/3/1 is obviously solid. As is the Jugg.

Nice!

30 mins steady state today after training a friend. Cardio is boring, like, really fucking boring. I'd rather deadlift the treadmill for 30 minutes.

The good part - it made me really fucking hungry so immediately ate 800g stew and half a loaf of bread, followed by some nuts, a banana, and a shake.

Have a feeling i'm going to enjoy the coming weeks.

How far off 220kg deadlift are you? Because that is huge without straps and being natural!
Got my deadlift to 155kg and I'm really happy with that but would love to get it to 180kg with 4 x 20kg plates each side, just because it looks cool and I don't care if that's sad!

Originally Posted by davegmb

How far off 220kg deadlift are you? Because that is huge without straps and being natural!
Got my deadlift to 155kg and I'm really happy with that but would love to get it to 180kg with 4 x 20kg plates each side, just because it looks cool and I don't care if that's sad!

It does look awesome 4/side. Kind of intimidating the first time you do that.

My goal is about the same as Gaz, my new gym has bumper plates, but only 500lbs worth. So by the end of the year I want to go and ask him to order more.

Congrats on your engagement. When is the wedding?

Best of luck with all of your goals for 2012!

Originally Posted by davegmb

How far off 220kg deadlift are you? Because that is huge without straps and being natural!

My all time best single was 210kg without straps, but i had a belt on. I want to get 220kg with no belt either. My overall goal is to get 3x bodyweight RAW and natural, so i've got some lifting to do haha.

Originally Posted by davegmb

Got my deadlift to 155kg and I'm really happy with that but would love to get it to 180kg with 4 x 20kg plates each side, just because it looks cool and I don't care if that's sad!

180kg does look awesomely cool. Your deadlift has fucking shot up the last year so you're doing something right! Keep at it and you'll smash 4 plates in 2012. No question.

Just keep it in mind that if you're at 155kg now and want to lift 180kg, you have to do 160kg first. Thats what i keep telling myself. Small goals over a long period of time = big weights.

Originally Posted by omerta2010

It does look awesome 4/side. Kind of intimidating the first time you do that.

My goal is about the same as Gaz, my new gym has bumper plates, but only 500lbs worth. So by the end of the year I want to go and ask him to order more.

Haha!

"Uuh, by the way. We need some more weights because some of us are more awesome than others. Kay? Thaaaaaanks."

Originally Posted by IslandGirl

Congrats on your engagement. When is the wedding?

Best of luck with all of your goals for 2012!

End of July this year!

Thankyou, best of luck to you too!!

Off-Season 1: C1,B1,W2

Weight = 56kg / 123.2lbs (Apparently the gym scales is broken. Shat myself there for a second.)

1. Paused Bench Press:
x5 @ 42.5kg / 93.5lbs
x4 @ 52.5kg / 115.5lbs
x3 @ 62.5kg / 137.5lbs
x2 @ 75kg / 165lbs
x1 @ 85kg / 187lbs
AMAP @ 75kg / 165lbs = x15
Note: Reps were great today. Everything was tight from start to finish, tech was good, and went right to the limit in terms of ability. Triceps were killing me! Very pleased though - the pause on the chest each rep was a good length.

2. Kroc Rows:
x30 @ 45kg / 99lbs
Note: Uggggggh. These were cardio as hell, haha. Haven't done Krocs in a while. Will be using a heavier dumbell next time to stay in the range of 20-30 reps. These were great though. Strapped the hell up, obviously .

3. Incline DB Bench:
x26 @ 20kg / 44lbs
x8 + x5 @ 30kg / 44lbs
Note: Went too light on these today since i don't ever do them. Should be 15-20 range then failure, with the second set being half the first set's reps or more. Had to pause that last set - agony!

4. DB Hammer Curls:
x14 @ 25kg / 55lbs
x9 @ 25kg / 55lbs
Note: Same style as the inclines, guessed the weight a little better this time. Need to concentrate on not using momentum on the reps and keeping them strict. Forearms really hurt by this point from squeezing so hard.

5. Sledgehammer (6lb) Levering:
x10 (Front)
x10 (Back)
x10 (Rotation)
Note: Forearms are now made of jelly.

Overall Rating: Again, a really great session in terms of feel. Everything seems dialed in correctly and i'm enjoying doing a bit of hypertrophy training for a change. Haven't mixed it up with intensity techniques for a while. Gonna call it as an 80% again as so far i have no PR's to beat.

Originally Posted by Gazhole

Happy New year guys and gals, it's time for another journal! I hate starting a new year in the same journal, feels weird somehow. Here we go...

So 2011 was a pretty good year for a lot of reasons: I competed a few times, i got some all-time personal records, and i finally managed to perform a successful cut. Unfortunately, it still wasn't as great as i'd hoped in terms of the overall numbers i wanted to hit, and i still have massive problems with staying power on programs.

So goals this year are simple, and organised in some level of difficulty.


- Reach 90kg as lean as i am now at 78kg.

- Compete in powerlifting. Any weight class, any level. Just compete.

- 180kg ATG Squat.

- 220kg Deadlift.

- 130kg Bench Press.

- I'm only allowed to do two different programs this year: an off-season one, and a strength peaking one for competition.


That last one is probably the most important, the easiest on paper, and the most difficult in practice for me. Hilarious fun. Thats the goals though, all this in a year where i'll be starting a new job, doing two training qualifications leading to a PT/S+C coach qual, and getting married to my highschool sweetheart ().

Also want to write an ebook about training.

In the very least 2012 is going to be real interesting.

BEGIN!

Looks good Gaz, go go go!

Originally Posted by Gazhole

- I'm only allowed to do two different programs this year: an off-season one, and a strength peaking one for competition.

Happy New Year to you too, Gaz. Sounds like you've got a lot of things to look forward to this year.

As for the over-under line on number of different workout programs, I think I'll go with the over.

Thanks guys!

Did 30 mins swimming yesterday for my CV.

Having a day off today, going to watch ice hockey later after work! Looking forward to my workout tomorrow morning!

Off-Season 1: C1,B1,W3

Weight = Scales are still broken. DOH.

1. Standing Calve Raises:
1x20 @ 100kg / 220lbs
1x20 @ 140kg / 308lbs
Note: Far easier than seated ones. Still burned like shit though, by the end of the second set the reps were terrible, haha. Will do both sets on 130kg / 286lbs next time.

2. 5" Block Deadlifts:
x5 @ 70kg / 154lbs
x4 @ 90kg / 198lbs
x3 @ 107.5kg / 236.5lbs
x2 @ 125kg / 275lbs
x1 @ 142.5kg / 313.5lbs
AMAP @ 125kg / 275lbs = x20
Note: Put the bar up on 5" blocks. Didn't really know what weight to use for the calculations for these, but this was fine. Maybe a tad light even though its a sticking point - really focused on pushing the hips through fast.The stress is all on the lower back and glutes and they were on fire by the end.

3. Barbell Shrugs:
5x20 @ 120kg / 264lbs
Note: Forearms got just as good a workout as my traps did. Horrific. Had to seriously chalk up by the end! Think next time i'll drop all the sets back to 100kg / 220lbs and really focus on getting perfect reps. Some were a bit sloppy.

4. Leg Press:
AMAP @ 150kg / 330lbs = x31
Note: This was hard but not as hard as i could have made it, pussied out a bit at the end there. Will smash this next time for sure.

5. Palloff Press:
3x12 @ 21kg / 46lbs
Note: By the end of the workout my core was shot to pieces, these were very tough to keep solid.

Overall Rating: This session took a little bit more tweaking before the sets to find the right weights but it wasn't too bad. I know what to expect next week so i'll be looking to vastly improve on everything! Need to remember that i can always put the weights up if they're too light so err on that side. All in all a solid 80%er.

Progress picture time! Prepare for multimedia overload.



















Nearly a decade's worth of pictures! 2003-2011 (these are all in my gallery but fuck it, i like having them here to motivate me!). My hair has also vastly improved over the years with my physique :P

Originally Posted by Gazhole

Don't know if you watch any WWE but you look like Chris Jerico on this one.

Damn impressive progress.

Cant believe how skinny you are on the first one! Nice transformation bud!

Thanks guys!

Oh and...IRONMAG IS GAZHOOOOOOLE!!

Off-Season 1: C1,B1,W4

Weight: Must get some scales...looking bigger (and fatter, haha).

1. Clean + Strict Press:
x5 @ 30kg / 66lbs
x4 @ 37.5kg / 82.5lbs
x3 @ 45kg / 99lbs
x2 @ 52.5kg / 115.5lbs
x1 @ 60kg / 132lbs
AMAP @ 52.5kg / 115.5lbs = x17
Note: Really enjoyed these. Took a breath after the catch and strict pressed it overhead. Cleans were fast, presses were slow, it's a weird dynamic but i like it a lot. Shoulds got really tired really fast.

2. Weighted Pullups:
x5 @ BW
x5 @ BW + 10kg / 22lbs
x5 @ BW + 20kg / 44lbs
x5 @ BW + 30kg / 66lbs
x5 @ BW + 40kg / 88lbs
Note: Boom. Solid pulling here! Lats and arms were pumped to shit even after these low reps. The last rep on the heavy set was just below par but i'm happy.

3. Weighted Dips:
x12 @ BW + 20kg / 44lbs
Note: 10-12 range was the target for these and i estimated the load pretty well. Will increase it slightly next time. ROM was great.

4. Barbell Curls:
5x10 @ 45kg / 99lbs
Note: They are what they are. Kept them as strict as possible but its as much about the wrists and forearms as the biceps for me will stick at this weight for at least one more session and get a handle on it. Biceps were huge at this stage.

5. Grippers:
x10 @ HG150
x8 @ HG200
x5 @ HG250
Note: My forearms were really fatigued after the curls so some of these reps were negatives, especially with the left hand.

Overall Rating: Another solid 80% session today! Thats one full run through of all four sessions, the plan now is to increase the weights on accessory if i've topped out the rep range, or beat the reps on any rep out/failure sets before increasing the weight. Smashing the food down me the last two weeks. Feels weird :P.

Off-Season 1: C1,B1,W5

1. Seated Calve Raises:
2x20 @ 42.5kg / 93.5lbs (+2.5kg / 5.5lbs)
Note: FUCK. I hate this exercise!

2. ATG High Bar Squats:
x5 @ 50kg / 110lbs
x4 @ 62.5kg / 137.5lbs
x3 @ 75kg / 165lbs
x2 @ 87.5kg / 192.5lbs
x1 @ 102.5kg / 225.5lbs (+2.5kg / 5.5lbs)
AMAP @ 87.5kg / 192.5lbs = x25 (+9 Reps)
Note: Had my technique really locked in for these. Legs and lungs were on fire by the end. Using the valsalva technique with high reps makes me feel really fucking sick. Awesome set!

3. Romanian Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 132.5kg / 291.5lbs (+2.5kg / 5.5lbs)
x5 @ 142.5kg / 313.5lbs (+2.5kg / 5.5lbs)
Note: These felt heavier than last time but i did them a lot easier. Weird. Lower back and hams were actually trashed from squats but nailed it anyway.

4. DB Shrugs:
5x20 @ 37.5kg / 82.5lbs (+2.5kg / 5.5lbs)
Note: Slight increases on these too, really felt these in my neck (in a good way). I love shrugs!

5. Ab Wheel Rollouts:
x20 @ BW + 15kg / 33lbs (+5 Reps)
x10 @ BW + 15kg / 33lbs (+2 Reps)
x8 @ BW + 15kg / 33lbs
Note: I actually got a pump in my abs, that doesn't happen very often. Was dying at this point.

Overall Rating: 80% again, though this was edging closer to a great session. beat everything over last week's session and that's how hypertrophy happens. Looking forward to Bench day!

Are your legs growing Gaz? I know you said you struggled to make them grow in the past!

Originally Posted by davegmb

Are your legs growing Gaz? I know you said you struggled to make them grow in the past!

Not yet, but i think they will if i keep on like this. Squatting like this is brutal!

Also, i'm throwing around some ideas about an ebook for GetLifting.

I want it to be an actual useful immediately practical book. Probably won't be any more than 30 pages, but i want those pages to be full of shit people can actually use. Is there anything you guys (and gals?) have read on my website that you've found particularly useful that you'd like to see more of?

The initial plan was to do a strength book, a size book, a getting lean book, and maybe another one full of every program i've ever written as a bonus one with very little talking around the actual plans. More like a big appendix.

But yeah, since you lot are my main audience when i write i thought id get your input on it!