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- Thread starter Gazhole
- Start date
Nice dude good luck in that next contest, 1 arm deadlifts are crazy I think you hit 300 something at that show didn't you?
Busy as all fuck lately. Pulling extra shifts to make ends meet and scouring for jobs. Also gearing up to move house in the next two weeks. Literally just doing what i feel like in the gym right now. Two sessions in the last few days.
Yesterday:
1. Deadlifts
5 x 105kg / 231lbs
5 x 127.5kg / 280.5lbs
5 x 137.5kg / 302.5lbs
5 x 157.5kg / 346.5lbs
5 x 180kg / 396lbs
2. Good Mornings
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
3. Hip thrusts
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
4. Banded Leg Curls
15 x Orange
11 x Orange
15 x Red
5. Reverse Hyperextensions
15 x BW
15 x BW
15 x BW
***
Really wasn't feeling the deadlifts. Had a busy weekend that obviously took it outta me more than i realised. Could barely lock out that fifth rep which is strange considering i did fucking twelve a few weeks ago! Nevermind. Took it as a cue to get out of the gym asap, finished the rest of the stuff in about 20 minutes and went home.
1. Deadlifts
5 x 105kg / 231lbs
5 x 127.5kg / 280.5lbs
5 x 137.5kg / 302.5lbs
5 x 157.5kg / 346.5lbs
5 x 180kg / 396lbs
2. Good Mornings
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
3. Hip thrusts
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
4. Banded Leg Curls
15 x Orange
11 x Orange
15 x Red
5. Reverse Hyperextensions
15 x BW
15 x BW
15 x BW
***
Really wasn't feeling the deadlifts. Had a busy weekend that obviously took it outta me more than i realised. Could barely lock out that fifth rep which is strange considering i did fucking twelve a few weeks ago! Nevermind. Took it as a cue to get out of the gym asap, finished the rest of the stuff in about 20 minutes and went home.
Today:
1. Military Press
5 x 40kg / 88lbs
5 x 50kg / 110lbs
5 x 52.5kg / 115.5lbs
5 x 60kg / 132lbs
6 x 70kg / 154lbs
2. Pullups
10 x BW + 10kg / 22lbs
8 x BW + 10kg / 22lbs + 2 x BW
5 x BW + 10kg / 22lbs + 5 x BW
5 x BW + 10kg / 22lbs + 5 x BW
3. Single Arm Dumbell Clean + Press
5 x 30kg / 66lbs per arm
5 x 35kg / 77lbs per arm
5 x 40kg / 88lbs per arm
5 x 45kg / 99lbs per arm
4. Dumbell Curls
15 x 22.5kg / 49.5lbs hammer curls per arm
15 x 15kg / 33lbs ez style curls per arm
15 x 8kg / 17.6lbs strict twist curls per arm
***
Wanted to make up for yesterday's lacklustre performance and feel good that i did that. Pleased with Military since i haven't done them in over a month, the pullups have improved since last week, and my dumbell clean and press was very good. They weren't strict presses this time. Took about 30sec rest between the sets of curls and got a pump and a half on my pythons BRO.
1. Military Press
5 x 40kg / 88lbs
5 x 50kg / 110lbs
5 x 52.5kg / 115.5lbs
5 x 60kg / 132lbs
6 x 70kg / 154lbs
2. Pullups
10 x BW + 10kg / 22lbs
8 x BW + 10kg / 22lbs + 2 x BW
5 x BW + 10kg / 22lbs + 5 x BW
5 x BW + 10kg / 22lbs + 5 x BW
3. Single Arm Dumbell Clean + Press
5 x 30kg / 66lbs per arm
5 x 35kg / 77lbs per arm
5 x 40kg / 88lbs per arm
5 x 45kg / 99lbs per arm
4. Dumbell Curls
15 x 22.5kg / 49.5lbs hammer curls per arm
15 x 15kg / 33lbs ez style curls per arm
15 x 8kg / 17.6lbs strict twist curls per arm
***
Wanted to make up for yesterday's lacklustre performance and feel good that i did that. Pleased with Military since i haven't done them in over a month, the pullups have improved since last week, and my dumbell clean and press was very good. They weren't strict presses this time. Took about 30sec rest between the sets of curls and got a pump and a half on my pythons BRO.
davegmb
Elite Member
Nice workouts gaz, any articles soon?
Cheers dude! Hopefully soon. Lots going on right now, lol.
1. Squats
5 x 60kg / 132lbs
5 x 80kg / 176lbs
5 x 100kg / 220lbs
5 x 120kg / 264lbs
5 x 140kg / 308lbs
2. ATG Front Squats
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
3. Leg Press
10 x 110kg / 242lbs
10 x 130kg / 286lbs
10 x 160kg / 352lbs
10 x 170kg / 374lbs
4. Seated Calve Raises
15 x 15kg / 33lbs
15 x 30kg / 66lbs
15 x 30kg / 66lbs
***
UGH. Why couldn't I have taken up knitting instead. Fucking destroyed my legs today, it felt good. I'm gonna do 5/3/1 on the squats but only gonna get the required reps right now. Really need to focus on getting each rep perfect. This was pretty much my limit today anyways.
Front squats were like cardio going to that depth, arse was literally pressed against my calves at the bottom, couldn't physically go any deeper. Finished off the main stuff with leg press. Set the seat as far forward as it'd go and got full depth (knees to chin!) every rep. This hurt a LOT, my legs were numb.
Seated calves were fucking weird. Still undecided about that machine.
I won't be able to walk tomorrow, i'm sure of it. Fun times
Also, in an effort to stay underneath 90kg for this competition in July, i have cut my calories to 3000 and carb-limiting a bit (well, under 300g a day is limited for me, haha). Weight is creeping off slowly which is fine. Plenty of time.
5 x 60kg / 132lbs
5 x 80kg / 176lbs
5 x 100kg / 220lbs
5 x 120kg / 264lbs
5 x 140kg / 308lbs
2. ATG Front Squats
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
10 x 60kg / 132lbs
3. Leg Press
10 x 110kg / 242lbs
10 x 130kg / 286lbs
10 x 160kg / 352lbs
10 x 170kg / 374lbs
4. Seated Calve Raises
15 x 15kg / 33lbs
15 x 30kg / 66lbs
15 x 30kg / 66lbs
***
UGH. Why couldn't I have taken up knitting instead. Fucking destroyed my legs today, it felt good. I'm gonna do 5/3/1 on the squats but only gonna get the required reps right now. Really need to focus on getting each rep perfect. This was pretty much my limit today anyways.
Front squats were like cardio going to that depth, arse was literally pressed against my calves at the bottom, couldn't physically go any deeper. Finished off the main stuff with leg press. Set the seat as far forward as it'd go and got full depth (knees to chin!) every rep. This hurt a LOT, my legs were numb.
Seated calves were fucking weird. Still undecided about that machine.
I won't be able to walk tomorrow, i'm sure of it. Fun times
Also, in an effort to stay underneath 90kg for this competition in July, i have cut my calories to 3000 and carb-limiting a bit (well, under 300g a day is limited for me, haha). Weight is creeping off slowly which is fine. Plenty of time.
Front squats IMO are far more superior than back squats.
I'm inclined to agree with you for pretty much every use for squats apart from powerlifting. Feel way more comfortable with them and insane depth is zero problem at all.
Depth is cake on FS, but shit on back squats.
1. Bench Press
5 x 50kg / 110lbs
5 x 65kg / 143lbs
5 x 77.5kg / 170.5lbs
5 x 87.5kg / 192.5lbs
9 x 100kg / 220lbs
2. Bent Over Rows
5 x 100kg / 220lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs
3. Dumbell Bench
10 x 40kg / 88lbs
6 x 40kg / 88lbs
7 x 35kg / 77lbs
10 x 30kg / 66lbs
4. Seated Cable Rows
15 x Level 8
15 x Level 8
15 x Level 7
15 x Level 6
5. Log Floor Press Lockouts
15 x 85kg / 187lbs
15 x 75kg / 165lbs
15 x 55kg / 121lbs
***
Great session today. Pre-workout boost took a little while to kick in for some reason, i was pretty tired thismorning - didn't get a great night's sleep and was in the gym at 7:30am, no breakfast as usual haha. Thankfully the dextrose saw me through.
Bench went well, technique didn't lock in particularly well but i felt strong so went for it and got a pretty good top set at that weight. Bent over rows felt good, being as strict as i can - i want to try and push these up as a friend of mine is doing sets at 140kg / 308lbs and it's all manner of badass. Few months!!
Dumbell bench was hilarious, haven't done these in a while and even though the strength is still there my lack of technique fatigued the fuck out of my triceps and the path of the dumbells was all over the place. Dropped down the rack pretty fast - was supposed to get 4x10!
The low/cable row is a new bit of kit in the gym and i really like it. Felt my entire back being used by the end of each set and decided four sets of fifteen is fantastic. Finished the session off with some lockout floor press using the log and pins in the rack - ROM was literally 6-8 inches, and i let the log stop on the pins every rep (no bouncing). It was horrific. Triceps, chest, and anterior delts felt like they were made of stone and had just as much sensation in them by the end. Great exercise.
That's about it. Was done by 9:00am, had a shower, and got straight to work!
5 x 50kg / 110lbs
5 x 65kg / 143lbs
5 x 77.5kg / 170.5lbs
5 x 87.5kg / 192.5lbs
9 x 100kg / 220lbs
2. Bent Over Rows
5 x 100kg / 220lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs
3. Dumbell Bench
10 x 40kg / 88lbs
6 x 40kg / 88lbs
7 x 35kg / 77lbs
10 x 30kg / 66lbs
4. Seated Cable Rows
15 x Level 8
15 x Level 8
15 x Level 7
15 x Level 6
5. Log Floor Press Lockouts
15 x 85kg / 187lbs
15 x 75kg / 165lbs
15 x 55kg / 121lbs
***
Great session today. Pre-workout boost took a little while to kick in for some reason, i was pretty tired thismorning - didn't get a great night's sleep and was in the gym at 7:30am, no breakfast as usual haha. Thankfully the dextrose saw me through.
Bench went well, technique didn't lock in particularly well but i felt strong so went for it and got a pretty good top set at that weight. Bent over rows felt good, being as strict as i can - i want to try and push these up as a friend of mine is doing sets at 140kg / 308lbs and it's all manner of badass. Few months!!
Dumbell bench was hilarious, haven't done these in a while and even though the strength is still there my lack of technique fatigued the fuck out of my triceps and the path of the dumbells was all over the place. Dropped down the rack pretty fast - was supposed to get 4x10!
The low/cable row is a new bit of kit in the gym and i really like it. Felt my entire back being used by the end of each set and decided four sets of fifteen is fantastic. Finished the session off with some lockout floor press using the log and pins in the rack - ROM was literally 6-8 inches, and i let the log stop on the pins every rep (no bouncing). It was horrific. Triceps, chest, and anterior delts felt like they were made of stone and had just as much sensation in them by the end. Great exercise.
That's about it. Was done by 9:00am, had a shower, and got straight to work!
Gaz, what depth are you getting on the back squats?
Well since gaz is only 3 feet high, it cant be that hard.
omerta2010
Registered
I read this article the other day and thought it had some pretty intersting points about muscle involvement on different types of squats.
davegmb
Elite Member
Nice article O
Down to thigh parallel not femur parallel. The depth issue has been a constant source of annoyance for me, can't seem to nail it long enough for it to stick.
Short jokes are a sign of desperation. You know i'm your hero.
1. Deadlifts
5 x 87.5kg / 192.5lbs
5 x 110kg / 242lbs
3 x 132.5kg / 291.5lbs
2 x 155kg / 341lbs
1 x 175kg / 385lbs
1 x 190kg / 418lbs
1 x 210kg / 462lbs PR
4 x 180kg / 396lbs
4 x 140kg / 308lbs
4 x 100kg / 220lbs
4 x 60kg / 132lbs
2. Good Mornings
10 x 60kg / 132lbs
10 x 80kg / 176lbs
10 x 80kg / 176lbs
10 x 80kg / 176lbs
3. Band Leg Curls
15 x EliteFTS Red
15 x EliteFTS Red
15 x EliteFTS Red
15 x EliteFTS Red
4. Reverse Hyperextensions
15 x BW
15 x BW
15 x BW
***
After the first set of deads my shins were like something out of the old testament, rivers of blood that pretty much ruined a perfectly good pair of sports socks. I knew it was gonna be a good one, and wanted to make up for my diabolical performance in the last deadlift session. Worked up to an impromptu and completely unplanned new 1RM record. Hoorah! Felt good, went up fairly fast. Finished off deadlifts by stripping the weight off and doing some technique work.
Good mornings felt great, got really good depth every rep and felt it in my lower back a lot. Ended the session with accessory hams and glutes stuff. Posterior chain is absolutely rinsed now, haha.
Weighed in thismorning at 87kg / 191.5lbs so i'm well on track to make weight for the comp. Happy happy.
5 x 87.5kg / 192.5lbs
5 x 110kg / 242lbs
3 x 132.5kg / 291.5lbs
2 x 155kg / 341lbs
1 x 175kg / 385lbs
1 x 190kg / 418lbs
1 x 210kg / 462lbs PR
4 x 180kg / 396lbs
4 x 140kg / 308lbs
4 x 100kg / 220lbs
4 x 60kg / 132lbs
2. Good Mornings
10 x 60kg / 132lbs
10 x 80kg / 176lbs
10 x 80kg / 176lbs
10 x 80kg / 176lbs
3. Band Leg Curls
15 x EliteFTS Red
15 x EliteFTS Red
15 x EliteFTS Red
15 x EliteFTS Red
4. Reverse Hyperextensions
15 x BW
15 x BW
15 x BW
***
After the first set of deads my shins were like something out of the old testament, rivers of blood that pretty much ruined a perfectly good pair of sports socks. I knew it was gonna be a good one, and wanted to make up for my diabolical performance in the last deadlift session. Worked up to an impromptu and completely unplanned new 1RM record. Hoorah! Felt good, went up fairly fast. Finished off deadlifts by stripping the weight off and doing some technique work.
Good mornings felt great, got really good depth every rep and felt it in my lower back a lot. Ended the session with accessory hams and glutes stuff. Posterior chain is absolutely rinsed now, haha.
Weighed in thismorning at 87kg / 191.5lbs so i'm well on track to make weight for the comp. Happy happy.
davegmb
Elite Member
Well done Gaz, your hamstrings are going to hate you the next few days though
yeksetm
Registered
My lower back is hurting just from reading about your last workout!!!!
Thanks dude! I try to keep it interesting for everybody, lol
Thanks buddy! It's been a lot of hard work, but i'm getting there now. Gonna bulk up a bit after the summer (maybe 220) and do some PL meets i think. Strongman is awesome but i wanna try my hand at PL and highland games at some point too.
Cheers mate! Still a bit iffy today, haha!
