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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

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    Saturday 13th January

    Safety bar squat

    3 x 2 x 121kg (belt)

    Sumo deadlift
    1 x 160kg
    1 x 190
    2 x 215kg (215 is my comp PB for 1 rep)
    3 x 2 x 172.5kg
    All belted

    Bench press
    1 x 80kg, 90, 100
    3 x 3 x 80kg

    --

    92.5kg today - I've made weight! Now I just need to keep it under 93kg for 13 days...
     
  2. macdiver

    macdiver Well-Known Member

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    Awesome.
     
  3. gazareth

    gazareth Senior Member

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    Yep :) I'm now increasing calories by 3-400 a day to see how my weight reacts. Yesterday was the first day of this and I dropped to 92.2kg overnight, so so far, so good!

    --

    Tuesday 16th January

    Back squat

    2 x 140kg
    1 x 160
    1 x 180
    3 x 1 x 160
    2 x 1 x 170
    1 x 180
    2 x 190 (PB)

    Went in with the goal of doing 190kg for a double, but the first single at 180 was horrible; I fell forward at the bottom, lost the bar slightly and turned it into a slow grind. I backed off the weight and focused on getting all the basics right, i.e. going through my setup process properly to ensure I had air, my upper back was tight, etc. I also started to get a bit more intense about each attempt, as I was in cruise-control mode for the first few and it showed with my bar speed.
     
  4. gazareth

    gazareth Senior Member

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    Thursday 18th January

    Bench press (to commands)

    1 x 100kg
    5 x 1 x 105kg
    3 x 1 x 95kg with a long pause

    Cranky elbows. Time for the ibuprofen!

    --

    Weight 92.5kg today. Four successive days of being under 93. Just got to avoid having a blow-out or a big carb load and I should be more than fine... :scared:
     
  5. M@

    M@ Monster Maker 2017

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    Nice! :claplow:
     
  6. Foley

    Foley Well-Known Member

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    Glad to see you still at it mate!
     
  7. gazareth

    gazareth Senior Member

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    Hey dude! How’s life?



    Saturday 20th January

    SSB squat
    3 x 1 x 121kg

    Sumo DL
    Worked up to planned opener (205kg)
    It moved slowly, will probably lower it to 200 on the day



    92.4kg yesterday but 93.1 today after eating instant ramen on Friday (hello sodium).

    I compete next Sunday.

    Goals:
    Compete in -93kg class
    Get a Wilks PB (>322)
    Get a DL PB (>215kg)
    Squat 200kg+

    As long as I recover from the training fatigue ok, I should hit all of those goals. If I have a great day I could also hit a bench PB (>115kg), total PB (>535kg) and 500lb deadlift (227.5kg) - but I have to have a near-perfect day to hit all of those so I need to temper expectations.
     
  8. gazareth

    gazareth Senior Member

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    Monday 22nd January

    Squat

    3 x 140kg, 1 x 160, 1 x 170
    1 x 180 - to commands
    Felt nice and snappy today. I'm going to open at 185kg.

    Bench press
    3 x 80kg, 1 x 90
    1 x 97.5, 1 x 105 - to commands
    Set-up felt great today, everything up to 97.5 felt light, and 105 moved pretty well too. I'll be opening at 105kg.

    --

    91.9kg this morning. It's a nice position to be in with six days to go!
     
  9. gazareth

    gazareth Senior Member

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    Wednesday 24th January

    A1 Push-up plus

    3 x 10

    A2 Face pulls
    3 x 10 @ 2, 3, 3

    A3 Leg curls
    3 x 10 @ 2, 3, 3


    B1 Goblet squat
    3 x 10 x 12 kg

    B2 Seated cable row
    3 x 10 @ 8

    B3 Band dislocations
    3 x 10ish with red band


    C1 Incline DB shrugs
    3 x 10 x 10kg DBs

    C2 EZ bar preacher curls
    3 x 10 @ bar + 10kg, bar + 12.5, bar + 12.5

    C3 Rope push-downs
    3 x 10 @ 4


    Just ROM/pump stuff today to keep me ticking over until Sunday.

    --

    Weighed 92.3kg yesterday, 91.7 (new low) today. It would be great to wake up close-ish to 91kg on Sunday so that I can eat breakfast and have some coffee/water before weigh-in.
     
  10. gazareth

    gazareth Senior Member

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  11. M@

    M@ Monster Maker 2017

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    Until what?!? :scared:
     
  12. Seltzer

    Seltzer Elite Member

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    Catching up on your journal; impressive deads and good luck on Sunday!
     
  13. macdiver

    macdiver Well-Known Member

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    Good luck tomorrow.
     
  14. gazareth

    gazareth Senior Member

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    GBPF South Midlands Open
    Sunday 28th Jan 2018

    Weighed in at 91.3kg

    Squats
    180kg ✅
    187.5kg ✅
    197.5kg ❎

    Bench press
    105kg ✅
    110kg ✅
    115kg ❎

    Deadlift
    200kg ✅
    212.5kg ✅
    220kg ✅ - PB

    Total 517.5kg
    Wilks 328 - PB

    So I hit all my primary goals (compete in 93kg class; get a Wilks PB; get a DL PB) but none of my secondaries. Was fun to compete again, and plenty to work on.

     
  15. Seltzer

    Seltzer Elite Member

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    Congrats! Very well done.
     
    gazareth likes this.
  16. gazareth

    gazareth Senior Member

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    Tuesday 20th January

    A High bar back squat

    3 x 5 x 100kg (no belt)

    --

    B1 DB row
    3 x 8/side x 25kg

    B2 Pull-throughs
    3 x 15

    --

    C1 Incline DB bench press
    3 x 8 x 20kg

    C2 Face pulls
    3 x 15

    C3 Preacher curl
    3 x 10

    --

    Weighed in at 92.3, 92.6 and 93.5 so far this week! Had a big cheat day on Monday but back to maintenance calories yesterday. My plan is to maintain around 92kg for a few weeks and then continue to drop fat.

    I've no immediate training goals but I start with a new, dedicated PL coach next week - exciting!
     
  17. M@

    M@ Monster Maker 2017

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    :eek:

    That's awesome, Gaz! Congratulations! You looked awesome & strong up there. :flex:
     
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  18. macdiver

    macdiver Well-Known Member

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    Congrats on achieving your goals.

    The video is awesome
     
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  19. gazareth

    gazareth Senior Member

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    Thanks fellas!

    --

    Friday 2nd February

    A1 Swiss bar floor press

    3 x 8 - 60kg, 65, 70

    A2 Leg extensions
    3 x 15

    --

    B1 Supinated grip BB row
    3 x 8 - 40kg, 45, 45

    B2 Leg curl
    3 x 15

    --

    C1 Face pulls
    3 x 15

    C2 Supine incline DB curls
    3 x 10 x 10kg DBs
     
  20. gazareth

    gazareth Senior Member

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    Saturday 3rd February

    Conventional deadlift

    2 x 160kg, 1 x 180, 1 x 190
    2 x 5 x 140kg touch & go

    Push press
    5 x 40kg, 5 x 50kg

    Log press
    All reps just the log (55kg), something like:
    1, 1, 2, 4, 1.5
     

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