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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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    Friday 18th May

    A Block pull

    5 x 140kg
    4 x 4 x 155kg hook grip
    1 x 4 x 155kg straps

    B RDL
    3 x 10 x 90kg straps

    C DB pinch
    5 x 15 secs/side

    D Side plank
    2 x 25 secs/side
     
  2. gazareth

    gazareth Senior Member

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    Monday 21st May

    A Squat

    High bar
    5 x 130kg
    3 x 140
    5 x 145
    5 x 157.5 - PB
    5 x 165kg low bar - PB
    5 x 150 high bar

    B Tempo squat
    3-1-3
    3 x 3 x 135kg high abr

    C Box squat 16"
    3 x 10 x 115kg high bar

    D1 Split squat
    3 x 10/leg x 17.5kg DBs

    D2 Plank
    3 x 30 secs

    --

    Weight 92.8kg this morning, which is something of a relief given how tight my belt felt yesterday, and given how sub-par my diet has been lately!
     
    dejavued likes this.
  3. gazareth

    gazareth Senior Member

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    Thursday 24th May

    A Bench press

    5 x 77.5kg
    3 x 80
    10 x 82.5
    10 x 90

    B Close Grip Bench Press
    3 x 6 x 65kg

    C1 DB row
    3 x 15

    C2 Tricep extension
    3 x 20

    C3 Alt. DB curl
    3 x 15
     
  4. gazareth

    gazareth Senior Member

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    Friday 25th May

    A Deadlift

    5 x 155kg
    3 x 160
    5 x 165
    5 x 180
    All hook grip up to this point
    5 x 170 (first 3 reps hook, last 2 mixed grip)
    5 x 165 (straps)

    B Paused DL
    3 x 4 x 160kg (straps)

    C Row
    3 x 10 x 72.5kg (straps)


    Monday 28th May

    A Back squat

    All high bar today
    5 x 130kg
    3 x 140
    3 x 155
    3 x 162.5
    3 x 165
    3 x 170 (PB)

    B Paused squat
    3 x 4 x 140kg

    C Good Morning
    3 x 10 x 100kg

    D Plank
    4 x 30 seconds
     
  5. gazareth

    gazareth Senior Member

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    Thursday 31st May

    A Bench press

    5 x 77.5kg
    3 x 80
    3 x 87.5
    3 x 95
    3 x 97.5
    3 x 102.5 (PB, and really easy)

    B Paused bench press
    3 x 4 x 82.5kg

    C Larsen press
    3 x 8 x 75kg

    D1 Lat pulldown (med. grip with straps)
    5 x 12

    D2 Push-ups
    5 x 20

    D3 Hammer curls
    4 x 20
     
  6. macdiver

    macdiver Well-Known Member
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    Nice PB on the bench.
     
  7. Seltzer

    Seltzer Elite Member

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    Of late you're really moving a lot of iron. :tucool:
     
  8. gazareth

    gazareth Senior Member

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    Thanks chaps.

    --

    Friday 1st June

    A Block pull

    5 x 155kg (mixed grip)
    3 x 160 (hook)
    3 x 175
    3 x 185
    3 x 190
    3 x 190
    3 x 195 (straps)

    B Deficit DL
    3 x 5 x 155kg (straps)

    C RDL
    3 x 10 x 125kg (straps)
     
  9. gazareth

    gazareth Senior Member

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    Monday 4th June

    A Back squat

    High bar
    5 x 130kg
    3 x 145
    3 x 160
    Low bar
    3 x 167.5
    3 x 175
    3 x 182.5kg - PB (400 lbs) video
    High bar
    3 x 5 x 135

    B High bar paused box squat
    3 x 8 x 100kg

    C Plank
    3 x 30 seconds

    --

    Wednesday 6th June

    A Bench press

    5 x 77.5kg
    3 x 82.5
    3 x 90
    3 x 97.5
    3 x 105kg - PB
    3 x 90

    B 1-board press with pause
    3 x 4 x 87.5kg

    C Close grip bench
    3 x 8 x 77.5kg

    D1 DB row
    3 x 20

    D2 Tricep extension
    3 x 12

    D3 DB curl
    3 x 12
     
  10. gazareth

    gazareth Senior Member

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    Thursday 7th June

    Last session before 12 days in Italy!

    A Deadlift
    All sets hook grip unless otherwise stated
    5 x 155kg (mixed)
    3 x 165
    3 x 182.5
    3 x 192.5
    3 x 202.5 (PB)
    3 x 210 (462 lbs) - big PB video
    First time I have beaten a sumo PB with conventional

    B Deficit DL
    3 x 3 x 165kg (straps)

    C Row
    10 x 70kg, 75, 75 (straps)
     
    #790 gazareth, Jun 7, 2018
    Last edited: Jun 8, 2018
  11. gazareth

    gazareth Senior Member

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    I got in a couple of sessions while on vacation - was lucky enough to be staying on a vineyard with a well-equipped gym (there's not a large overlap on that Venn diagram).


    Friday 15th June

    Squats - 4 x 5 x 120kg
    Bench press - 4 x 5 x 80kg
    RDL - 3 x 8 x 120kg


    Saturday 16th June
    A Paused bench press - 4 x 4 x 75kg

    B1 DB row - 15 x 22.5kg, 25, 25
    B2 KB swing - 3 x 15 x 20kg

    C1 DB bench press - 15 x 20kg, 22.5, 22.5
    C2 Suspended row - 3 x 10
    C3 DB curl - 3 x 10 x 10kg


    Back to "proper" routine today. Gonna give myself a few days to shed the pasta/bread/gelato/wine bloat and then weigh in to assess the damage. I was 92.7kg ish the day we left... :scared:
     
  12. Justitia

    Justitia Elite Member
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    Your workouts are inspiring... Can't wait until I can get back to pumping iron.. just have to go slow to rebuild my strength. but you definitely serve as a role model...:bb:
     
  13. gazareth

    gazareth Senior Member

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    Thank you. That is a humbling thing to read. All I'm doing is trying to keep showing up and putting the work in. I've a long way to go to be even modestly proud of my strength as a powerlifter.

    --

    Thursday 21st June

    A Back squat

    All high bar
    5 x 130kg
    5 x 140
    5 x 150
    5 x 160 (PB)
    5 x 150
    Didn't have to adjust my belt, so holiday-bloat can't be too horrendous!

    B Paused bench press
    4 x 4 x 77.5kg
    Nice and easy

    C Paused squat
    3 x 6 x 130kg

    D1 Plank
    4 x 30 seconds
    D2 DB curls
    4 x 15
     
  14. M@

    M@ Monster Maker 2017

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    :dreamy:
     
  15. gazareth

    gazareth Senior Member

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    Friday 22nd June

    A 1-board press

    5 x 77.5kg
    3 x 80
    3 x 85
    3 x 90
    3 x 95
    3 x 97.5
    Easy

    B Deadlift
    4 x 5 x 165kg - two sets mixed grip, two sets with straps
    Felt gross.

    C Larsen press
    3 x 8 x 77.5kg
    Lovely

    D DB row
    2 x 20 x 22.5kg

    --

    Just weighed in at 94.8kg. Still carrying some water but I'm +2kg from before holiday :D
     
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  16. gazareth

    gazareth Senior Member

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    Monday 25th June

    A Squat

    High bar
    5 x 130kg
    3 x 140
    3 x 155
    3 x 162.5
    3 x 167.5
    Low bar
    3 x 167.5

    B Paused squat
    3 x 4 x 140kg high bar

    C Good Morning
    3 x 10 x 100kg

    D1 Split squat
    3 x 12 x 15kg DBs (hateful)

    D2 Plank
    3 x 20 secs

    E Leg press
    5 x 10
     
  17. gazareth

    gazareth Senior Member

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    I'm pretty set on my next competition date - Saturday 22nd September. That is just over 12 weeks away. At some point I'm going to need to tighten up my diet and drop these excess kilos to get back down to 93, but that shouldn't be too hard. Hell, if it comes to it I can probably lose a good chunk just be consuming whey + heavy cream on the day before the meet (consuming low-fibre, calorie-dense foods for like 1-2 days is a great way of losing weight by eliminating stomach contents, supposedly).

    My medium-term goals are to hit the qualifying totals for the English Championships (570kg) and the British Championships (600kg). This year the English were in May and the British will be in September, so realistically I need to reach 570 by January-February and 600 by next June if I want to compete nationally next year. I've never qualified for a national competition before (I wasn't a million miles off back in 2010-11 but they've raised the QTs since due to the increase in popularity in powerlifting), so this is currently my main goal.

    I hit 517.5kg in January but if I'd made better attempt selection I could easily have been more like 525-530. I've definitely got stronger since then but I do feel like 570 would be optimistic for this September, so I think my goal for this one will be to go 9 from 9 and set a lifetime PB total, which would mean beating the 535kg I got in October 2011 (at a bodyweight of 102kg). If I have a good day I don't think 200kg squat, 120kg bench press and 230kg deadlift are unrealistic, and this would be a big PB of 550kg. It would certainly be awesome to finally nail that 120kg bench and 500lb deadlift. And then I'd only need to find an extra 20kg to qualify for the English :)
     
  18. gazareth

    gazareth Senior Member

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    Wednesday 27th June

    A Bench press

    5 x 77.5kg
    3 x 80
    2 x 90
    2 x 100
    2 x 105
    2 x 110 (PB)

    B Paused bench
    3 x 4 x 82.5kg

    C Larsen press
    3 x 8 x 75kg

    D1 DB row
    5 x 20

    D2 Tricep extension
    5 x 12

    D3 DB curl
    5 x 12
     
  19. gazareth

    gazareth Senior Member

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    Thursday 28th June

    A Block pulls

    5 x 155kg (straps)
    Hook grip from here
    3 x 160
    3 x 175
    3 x 185
    3 x 190
    3 x 190
    3 x 180

    B Deficit DL
    3 x 4 x 150kg (straps)

    C RDL
    3 x 10 x 120kg (straps)
     
  20. Justitia

    Justitia Elite Member
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    Any chance of any progress photos?
     

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