Gazhole 2012: This may hurt a little...

[Gazhole]

Off-Season 1: C2,B1,W23

BW - 83kg / 182.6lbs
Time - 1:40

Warmup - Foam Rolling, Prehab, Mobility, BB Complex

1. Strict Military Press:
x5 @ 27.5kg / 60.5lbs
x4 @ 35kg / 77lbs
x3 @ 40kg / 88lbs
x2 @ 47.5kg / 104.5lbs
x1 @ 55kg / 121lbs
AMAP @ 47.5kg / 104.5lbs = x13
Note: Feet together, no leaning back, completely erect posture throughout. These are absolutely insane. Delts were fried despite the stupid baby weights.

2. Weighted Chins:
x5 @ BW
x5 @ BW + 10kg / 22lbs
x5 @ BW + 20kg / 44lbs
x5 @ BW + 30kg / 66lbs
x5 @ BW + 40kg / 88lbs
Note: That's more like it! These were pretty good - all from a dead hang. Gonna keep the weights the same and just try get better at them.

3. Behind The Neck Push Jerks:
x12 @ 60kg / 132lbs
Note: Really enjoyed these. Smashed my upper back, traps, delts, tris, and forearms.

4. Barbell Curls:
5x10 @ 50kg / 110lbs (+2.5kg / 5.5lbs)
Note: Wrist keeps popping a bit on these so i'm playing around with thumb position.

5a. Neck Crunches:
3x10 @ 10kg / 22lbs
Note: Lets get yoked!

5b. Hub Holds:
3xFail @ 2.5kg / 5.5lbs
Note: Thumbs were worked really hard. Got about 30-40sec each set. Lefty was a little behind, as always. More LHJO needed.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: First session back, was a solid 80% session. This session has had the most changes from the last cycle, most other things are exactly the same. Made the changes to develop my shoulders a bit more. Rotator cuff has been playing up but was good today, had two sports massages last week when i was off training and i'm not benching for another week so fingers crossed. IM BACK BABY!!!

 

[davegmb]

Chins are really strong Gaz

 

[squigader]

Thanks man, and lol - yeah i hate my hair.

That's some great bulking! Excellent lats, great shoulders and forearms!

Other points - time for a cut, and chest needs more emphasis.

The hair is also a tremendous improvement.

You ever consider competing?

 

[Gazhole]

Chins are really strong Gaz

Thanks man! How you doing?

 

[Gazhole]

That's some great bulking! Excellent lats, great shoulders and forearms!

Other points - time for a cut, and chest needs more emphasis.

The hair is also a tremendous improvement.

You ever consider competing?

Thanks dude! That last picture was post cut. From 202 to 178 in the first picture, then at 171 in the second. I eventually got down to 168 but didn't get a picture, haha:

Currently bulked up a bit to 183 again, and will be doing another cut after another 8 weeks bulking. Mainly for my wedding, lol.

I've competed in strongman and was supposed to do a powerlifting comp in Feb (which is what i really wanna compete at - i love PL) but real life stuff happened.

I know a few competitive bodybuilders, but it's not for me right now. Maybe somewhere down the line i'll do one but i just wanna get strong as hell and do some PL atm.

Chest as always been a weak point for me, my benching is all triceps. I've been doing a bit more in the way of chest work lately and it seems to be filling out a bit. I'll see if i can get some pics at some point!

 

[gtbmed]

I can tell you like deadlifting haha.

 

[yellowmoomba]

Looking good Gaz

 

[Gazhole]

Off-Season 1: C2,B1,W24

BW - 82kg / 180.4lbs
Time - 1:40

Warmup - Foam Rolling, Prehab, Mobility

1. Standing DB Calve Raises:
2x20 @ 50kg / 110lbs
Note: Calvy calves. Good start to the workout.

2. 5" Block Deadlifts:
x5 @ 75kg / 165lbs
x4 @ 95kg / 209lbs
x3 @ 115kg / 253lbs
x2 @ 132.5kg / 291.5lbs
x1 @ 152.5kg / 335.5lbs
AMAP @ 132.5kg / 291.5lbs = x25
Note: As in the last cycle these were done off 5" blocks, each rep was allowed to go dead so no bouncing. Did my warmups as speed/DE deadlifts this time, even the single was really quick. The working set was awesome - did the whole set with a double overhand grip.

3. BB Power Shrugs:
x10 @ 180kg / 396lbs
4x10 @ 190kg / 418lbs
Note: YEAAAAAAAH i love power shrugs. Traps are fried. Probably the only exercise I feel there's a benefit to using straps. Will do all the sets at 190kg next week.

4. Leg Press:
x45 @ 170kg / 374lbs (+5 Reps)
Note: Ugh...i hate this but i think it helps a lot with squat DOMS.

5a. Palloff Press:
3x12 @ 23kg / 50.6lbs
Note: Tensing your stomach muscles when you feel sick is fun!

5b. Sledgehammer Levering:
3x10 @ 6lbs
Note: Boom, grip etc.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: 80%. Enjoyed this even though the gym was packed. Couple of friends were doing sick deadlifts right next to me so that cleared a bit of space around us. One of them got 290kg / 638lbs. AWESOME. Back to my workout - great one. Felt really fast and strong.

 

[Gazhole]

I can tell you like deadlifting haha.

Best exercise ever

Have put regular deads on my squat day as accessory instead of RDLs now. Enjoying the block pulls as main lift right now.

 

[Gazhole]

Looking good Gaz

Thanks dude!

 

[Gazhole]

Off-Season 1: C2,B1,W25

BW: 81.9kg / 180.18lbs
Time: Long. Day off work so had time for more stretching.

Warmup - Foam Rolling, Prehab, Mobility, BB Complex

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 = x18 (+2 Reps)
Note: Rotator cuff was a little iffy but it held out nicely. Since this is the first week back my hips are incredibly inflexible so it was tough to get good drive with the legs. Got a 2 rep PR since the last time I repped out on that weight though, so we're on the up!

2. BB Rows:
x10 @ 45kg / 99lbs
x10 @ 55kg / 121lbs
x10 @ 65kg / 143lbs
x10 @ 75kg / 165lbs
x10 @ 85kg / 187lbs
x10 @ 95kg / 209lbs (+2.5kg / 5.5lbs)
Note: Lower back and traps still hurting from deads so these were...interesting. Good sets though!

3. Standing DB Press:
x20 @ 20kg / 44lbs
x10 @ 20kg / 44lbs
Note: Because of the rotator issue i'm stripping a lot of the chest work out and doing overhead instead. Gives me an excuse to build some sick delts at least.

4. DB Hammer Curls:
x15 @ 30kg / 66lbs (+3 Reps)
x9 @ 30kg / 66lbs
Note: Smashed these right out. Awesome.

5a. Neck Crunches:
3x12 @ 10kg / 22lbs (+2 Reps/Set)
Note: Felt good. It's just neck. Noticing some improvements in girth though (snicker).

5b. Pinch Holds:
x28sec @ 30kg / 66lbs
x26sec @ 30kg / 66lbs
x29sec @ 30kg / 66lbs
Note: I have so much love for metal plates, you have no idea how much i enjoy "proper" pinching.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: Third workout back and despite the rotator cuff thing, and the fact i'm tight as fuck all over, this is definitely a +10% session already. Smoked the Bench, maxed out OH Press and Curls, Rows were fast and strong, and increased the grip/neck accessory a tad from last time i did those things. Felt strong all over today.

 

[Gazhole]

Off-Season 1: C2,B1,W26

BW: 82.4kg / 181.28lbs
Time: 1hr 50min

Warmup - Foam Rolling, Prehab, Mobility, BB Complex

1. Seated Calve Raises:
2x20 @ 60kg / 132lbs
Note: Just doing these with plates on my lap now rather than the machine. Held each rep at the top for a second.

2. ATG High Bar Squats:
x5 @ 52.5kg / 115.5lbs
x4 @ 67.5kg / 148.5lbs
x3 @ 80kg / 176lbs
x2 @ 92.5kg / 203.5lbs
x1 @ 107.5kg / 236.5lbs
AMAP @ 92.5kg / 203.5lbs = x25
Note: Last time i repped out at this weight i only got 23 reps so very happy with this set.

3. Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 142.5kg / 313.5lbs
x5 @ 152.5kg / 335.5lbs
Note: Have switched RDLs to proper deads to get some more carryover from the block pulls to lifting off the floor. Haven't done anything heavy in proper deads for a while. These were good.

4. Farmer's Walks:
20mtr @ 65kg / 143lbs
20mtr @ 85kg / 187lbs
20mtr @ 85kg / 187lbs
20mtr @ 95kg / 209lbs
Note: Recently moved the gym around so have a bit more space. Will be taking advantage by putting more farmers/yoke/carries into my program. Forgot how brutal farmers are.

5. Farmer's Shrugs:
5x15 @ 65kg / 143lbs
Note: Another benefit of getting the farmers walks out is i can do "dumbell" shrugs heavier than our dumbells go up to. Boom!

6. Ab Wheel Rollouts:
x11 @ BW + 20kg / 44lbs (+1 Rep)
x4 @ BW + 20kg / 44lbs
Note: Solid exercise.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: 80%. Really really good session. Spent the entire weekend helping with gym remodelling including carrying treadmills up a flight of stairs etc. Pretty much roundback lifting close to my deadlift 1rm, and walking with it on and off for 5 hours. Surprised my back managed this shit today!

 

[gtbmed]

Nice job gaz, training is looking good.

 

[omerta2010]

Damn and I'm sitting here hating the idea of the 20 rep sets in the gbb routine.

Looks like some great workouts though, if you get a chance can you look over my exercise selection for my getbodybuilding routine that I'm starting next week.

 

[PreMier]

It's the strength cycle written by the same guy who did this one. Its actually very similar. For the main exercises you do the 5,4,3,2,1 and then two more heavier singles. Every 3rd week you do a back off set and rep out to gauge your progress. Other than that it's just a lot more cut back in terms of accessory work so you can recover easier.

who wrote it/what program?

sorry just stopped in to see how things were, didnt want to read all 5 pages lol. i do like the goals, i'll be competing in powerlifting this fall at florida state university! i'll try and make the 181lb class. and you look good man, lots of dense muscle

 

[Gazhole]

Thanks guys, i'm still training just havent had chance to post them yet!

Premier: The program is written by a strong raw dude called Paul Carter, his blog is over at LIFT-RUN-BANG, where you can pick up the ebooks about it all. Really really good stuff. No bull, just simple basic shit that works. When you gonna be competing? Hows training looking for it?

 

[Gazhole]

Off-Season 1: C2,B1,W27


BW - 81.7kg / 179.8lbs
Time - 1:40

Warmup - Foam Rolling, Prehab, Mobility, BB Complex

1. Strict Military Press:
x5 @ 27.5kg / 60.5lbs
x4 @ 35kg / 77lbs
x3 @ 40kg / 88lbs
x2 @ 47.5kg / 104.5lbs
x1 @ 57.5kg / 126.5lbs
AMAP @ 47.5kg / 104.5lbs = x15 (+2 Reps)
Note: Felt a lot stronger on these, and my delts look fuller already!

2. Weighted Chins:
x7 @ BW
x7 @ BW + 5kg / 11lbs
x7 @ BW + 10kg / 22lbs
x7 @ BW + 15kg / 33lbs
x7 @ BW + 20kg / 44lbs
Note: Five sets of seven is insane and disgusting.

3. BTN Push Jerks:
x12 @ 62.5kg / 137.5lbs (+2.5kg / 5.5lbs)
Note: These are awesome. Way faster and smoother than last time - especially on the way down.

4. Barbell Curls:
5x10 @ 52.5kg / 115.5lbs (+2.5kg / 5.5lbs)
Note: Pulled my trap on these, had to take about ten mins foam rolling before the last two sets.

5. Kelso Shrugs:
x28 @ 27.5kg / 60.5lbs
x23 @ 27.5kg / 60.5lbs
Note: This made my traps feel a bit better.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: 80% session here! Was having trap issues last week and kept pulling them and straining them a lot for some reason. Good workout though, really enjoying the BTN jerks.

 

[Gazhole]

Off-Season 1: C2,B1,W28

BW - 82.1kg / 180.6lbs

Warmup - Foam Rolling, Prehab, Mobility, BB Complex

1. Standing DB Calve Raises:
2x22 @ 50kg / 110lbs (+2 Reps/Set)
Note: Yawn.

2. 5" Block Deadlifts:
x5 @ 75kg / 165lbs
x4 @ 95kg / 209lbs
x3 @ 115kg / 253lbs
x2 @ 132.5kg / 291.5lbs
x1 @ 157.5kg / 346.5lbs
AMAP @ 132.5kg / 291.5lbs = x28 (+3 Reps)
Note: Oh my christ. At the end of this set the back of my head was pumping blood so hard it actually hurt with every beat. Luckily i was hyperventilating so much i could barely feel it.

3. BB Power Shrugs:
x10 @ 140kg / 308lbs
x10 @ 180kg / 396lbs
3x10 @ 190kg / 418lbs
Note: Was careful with these, but still pretty good. May do five tens on 180kg next time and get more power behind it.

4. Leg Press:
x23 @ 180kg / 396lbs (+10kg / 22lbs)
Note: Leg press is starting to get really fucking tough now. Happy with this set though.

5. Palloff Press:
3x12 @ 23kg / 50.6lbs
Note: CORREEE.

6. Sledgehammer Levering:
3x10 @ 6lbs
Note: GRRRRRRIIIP.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: 80% again. Traps managed to hold out surprisingly, was careful on the shrugs all the same, haha.

 

[Gazhole]

Off-Season 1: C2,B1,W29

BW: 81.4kg / 179lbs

Warmup - Foam Rolling, Prehab, Mobility, BB Complex

1. Paused Bench Press:
x5 @ 42.5kg / 93.5lbs
x4 @ 52.5kg / 115.5lbs
x3 @ 62.5kg / 137.5lbs
x2 @ 75kg / 165lbs
x1 @ 87.5kg / 192.5lbs
AMAP @ 75kg / 165lbs = x17 (-1 Reps)
Note: Oh dear oh dear!! Haha. Since the last bench session was a +10% this is probably fine, 18 reps was a big jump for bench. I've been going through some personal stuff the last week or two and that doesn't help. Still went to the limit and this is still a rep above my max reps at this weight in the last cycle. Will have to stick at 75kg for another week.

2. Kroc DB Rows:
x35 @ 50kg / 110lbs (+5 Reps)
Note: Felt like dying after these. So tough.

3. Standing DB Press:
x18 @ 22.5kg / 49.5lbs (+2.5kg / 5.5lbs)
x8 @ 22.5kg / 49.5lbs
Note: The kroc rows finished me and going to failure on these was horrible, It really was 100% failure too. Havent felt this sick since doing HIT.

4. DB Hammer Curls:
x13 @ 32.5kg / 71.5lbs (+2.5kg / 5.5lbs)
x7 @ 32.5kg / 71.5lbs
Note: Again. Just mentally and physically fucked by this point.

5. Neck Harness:
2x15 @ 8kg / 17.6lbs (Front)
2x15 @ 6kg / 13.2lbs (Back)
Note: Wheee neck harness fun. Feels a little like S+M.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: Another 80% session. Traps were feeling a tad better by now. Bit dissapointed with bench but no worries, get it next time!!!

 

[Gazhole]

Off-Season 1: C2,B1,W30

BW: 81.5kg / 179.3lbs

Warmup - Foam Rolling, Prehab, Mobility, BB Complex

1. ATG High Bar Squats:
x5 @ 52.5kg / 115.5lbs
x4 @ 67.5kg / 148.5lbs
x3 @ 80kg / 176lbs
x2 @ 92.5kg / 203.5lbs
x1 @ 110kg / 242lbs
AMAP @ 92.5kg / 203.5lbs = x26 (+1 Rep)
Note: Was feeling exhausted from work yesterday so this set was terrible. Got an extra rep but jesus...they were basically breathing squats, set took ages and reps were really dirty.

2. Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 145kg / 319lbs (+2.5kg / 5.5lbs)
x5 @ 155kg / 341lbs (+2.5kg / 5.5lbs)
Note: Deads were nice and fast, though glutes were shot from the squats. Pulling from the floor feels a lot stronger.

3. Farmer's Shrugs:
5x15 @ 65kg / 143lbs
Note: Kept these the same this week because of trap issues. Made sure everything was strict and controlled.

4. Ab Wheel Rollouts:
x12 @ BW + 20kg / 44lbs (+1 Rep)
x4 @ BW + 20kg / 44lbs
x5 @ BW + 20kg / 44lbs
Note: Creeping up.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: 80%er. Squats felt like shit but everything else was passable. This was on the low end of 80% for sure. May do paused squats from now on the get the reps a bit lower.

 

[Gazhole]

Okay, so a rundown. In 30 workouts so far this year, this is what i've managed to progress the most:


BW - 78kg / 171.6lbs -> 81.5kg / 179.3lbs (+3.5kg / 7.7lbs)

ATG Squat - 87.5kg / 192.5lbs x 16 -> 92.5kg / 203.5lbs x 26 (+5kg / 11lbs AND +10 Reps)

5" Block Deadlift - 125kg / 275lbs x 20 -> 132.5kg / 291.5lbs x 28 (+7.5kg / 16.5lbs AND +8 Reps)

Paused Bench - 75kg / 165lbs x 15 -> 75kg / 165lbs x 17 (+2 Reps)

Kroc Rows - 45kg / 99lbs x 30 -> 50kg / 110lbs x 35 (+5kg / 11lbs AND +5 Reps)

DB Hammer Curls - 25kg / 55lbs x 14 -> 32.5kg / 71.5lbs x 13 (+7.5kg / 16.5lbs)There are many many other things but these are the most obvious. I've also not put on a huge amount of fat (can still see abs!). Fuckin-a.

 

[omerta2010]

Increases in strength and endurance. no significant increase in fat.

What more can anyone ask for?

Totally awesome Fucking job.

 

[PreMier]

Premier: The program is written by a strong raw dude called Paul Carter, his blog is over at LIFT-RUN-BANG, where you can pick up the ebooks about it all. Really really good stuff. No bull, just simple basic shit that works. When you gonna be competing? Hows training looking for it?

training is good, ive been on westside bb for about 8 weeks or so. ive already taken a week off in that time though, and i might need to take another soon. too much school work, and i leave for some specialized military training in a few weeks. i should be able to take home a state record in at least one of the lifts.

Sunday, October 21, 2012-- 9th Annual USAPL Southeastern USA Regional Open Championships is the meet

 

[Gazhole]

Increases in strength and endurance. no significant increase in fat.

What more can anyone ask for?

Totally awesome Fucking job.

Thanks man!

 

[Gazhole]

training is good, ive been on westside bb for about 8 weeks or so. ive already taken a week off in that time though, and i might need to take another soon. too much school work, and i leave for some specialized military training in a few weeks. i should be able to take home a state record in at least one of the lifts.

Sunday, October 21, 2012-- 9th Annual USAPL Southeastern USA Regional Open Championships is the meet

Nice! Good luck dude!

 

[Gazhole]

Off-Season 1: C2,B2,W31

BW - 82.5kg / 181.5lbs
Time - 1:40

Warmup - Foam Rolling, Prehab, Mobility, BB Complex

1. Strict Military Press:
x5 @ 30kg / 66lbs
x4 @ 37.5kg / 82.5lbs
x3 @ 45kg / 99lbs
x2 @ 52.5kg / 115.5lbs
x1 @ 57.5kg / 126.5lbs
AMAP @ 52.5kg / 115.5lbs = x11
Note: Really is a brutal exercise. That last rep was ridiculosuly slow.

2. Weighted Chins:
5 x BW
4 x BW + 5kg / 11lbs
3 x BW + 20kg / 44lbs
2 x BW + 35kg / 77lbs
1 x BW + 50kg / 110lbs
Note: Heavy single was quite good, the others were perfect. Did a 10 sec negative after the single.

3. BTN Push Jerks:
x12 @ 65kg / 143lbs (+2.5kg / 5.5lbs)
Note: Going well on this exercise. Really enjoying it. Want to work up to bodyweight for 10 reps on this over this program.

4. Snatch Grip High Pulls:
3x5 @ 80kg / 176lbs
Note: New exercise for this workout, fancied doing something else for the upper back. Enjoyed these, actually made my shoulders feel nice and loose after.

5. Neck Harness:
2x15 @ 8kg / 17.6lbs (Front)
2x15 @ 6kg / 13.2lbs (Back)
2x15 @ 3kg / 6.6lbs (Sides)
Note: Before this i didn't think it was possible to get a pump in your neck. It's an odd feeling.

Cooldown - Foam Rolling, Static Stretching

Overall Rating: Another good session at 80%. This felt fairly comfortable but it's not a +10% simply because i know the nature of this session is a little easier than the others. The weights i'm using simple aren't heavy enough to fuck me up during the session, it's the individual muscles that end up battered a few hours later. Upper back is sore as hell already.

 

[davegmb]

Looks like your happy with the program then, never known you stick with one so long ha

 

[juggernaut]

Best exercise ever

Have put regular deads on my squat day as accessory instead of RDLs now. Enjoying the block pulls as main lift right now.

Agreed deads are f-in amazing. But Gaz, really? On squat day? That's taxing as hell isnt it?
And where's the guys ebooks? I cant see any on his site.

 

[gtbmed]

Well I like to deadlift on my heavy squat day too because I feel like it gives me the most time to recover for the next heavy squat day. You have to get used to it and you won't put up the same DL numbers as you would if you put them in their own workout, but after awhile it's not so bad.

Gaz, what do you think would be your max push jerk? And do you do them off blocks or out of a rack?

 

[juggernaut]

Yeah, I see where that could be a plus. Good point GT.