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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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    Thursday 14th March


    A Floor press
    4 x 5 x 90kg


    B1 Squat
    High bar
    5 x 4 x 160kg

    B2 Spoto press
    4 x 4 x 95kg


    C Pause squat
    High bar
    3 x 4 x 155kg


    D1 GHR
    3 x 10 with black band

    D2 Push-ups
    3 x AMRAP - 38,32,30

    D3 DB row
    3 x 12/side x 27.5kg

    --

    92.8kg (new low) today.
     
  2. gazareth

    gazareth Senior Member

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    Monday 18th March

    High bar squat

    5 x 6 x 165kg
    I had flexibility to add weight but this was enough volume/pain without doing that!

    Pause squat
    3 x 8 x 142.5kg

    Box squat
    3 x 12 x 132.5kg

    One of the hardest squat sessions I can remember doing. This was serious.

    --

    92.6kg today.
     
  3. gazareth

    gazareth Senior Member

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    Tuesday 19th March

    A1 Snatch grip DL

    4 x 5 x 145kg

    A2 Bench press
    1 x 3 x 105kg
    2 x 3 x 110
    1 x 3 x 115
    1 x 3 x 110


    B1 Block pull
    4 x 3 x 190kg

    B2 Feet-up push-ups
    4 x 30


    C1 GHRs
    3 x 10

    C2 DB tricep extension

    3 x 10

    C3 DB bicep curl
    3 x 10

    --

    Thursday 21st March

    A DB floor press

    4 x 15 x 25kg


    B1 Pause squat
    5 x 4 x 160kg

    B2 Spoto press
    4 x 8 x 90kg


    C1 Tempo squat
    3 x 4 x 155kg

    C2 Hanging leg raise
    4 x 12

    C3 DB OHP
    4 x 15 x 17.5kg

    C4 DB row
    4 x 10/side x 30kg
     
  4. gazareth

    gazareth Senior Member

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    Saturday 23rd March

    A Deficit DL

    1 x 200kg
    1 x 210
    1 x 220
    1 x 220
    1 x 227.5 (= to my comp PB from the floor, moved much faster than it did in competition too)

    B DB bench
    100 reps in AFSAP
    61, 39 with 22.5kg DBs

    C1 Row
    4 x 12 x 100kg

    C2 DB pinch
    4 x 15 secs/hand

    C3 1-arm BB hold
    4 x 15 secs/side

    --

    92.1kg today
     
  5. gazareth

    gazareth Senior Member

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    Tuesday 26th March


    A1 Snatch grip DL

    4 x 5 x 150kg

    A2 Bench press
    2 x 3 x 107.5kg
    2 x 3 x 110
    1 x 3 x 107.5


    B Deficit DL
    4 x 4 x 175kg


    C1 Lat pulldown
    4 x 10

    C2 Cable curls
    4 x 15

    C3 Cable pushdowns
    4 x 10
     
  6. gazareth

    gazareth Senior Member

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    Thursday 28th March

    A1 Larsen press

    4 x 5 x 95kg

    A2 SSB squat
    5 x 3 x 153.5kg


    B1 Spoto press
    4 x 6 x 95kg

    B2 Paused SSB squat
    3 x 5 x 143.5kg


    C1 GHR
    3 x 10

    C2 Push-ups
    3 x AMRAP

    C3 DB row
    3 x 10

    --

    Saturday 30th March

    A Deadlift

    5 x 4 x 185kg (straps)

    B DB bench
    100 reps in AFSAP
    25kg DBs
    35, 30, 25, 10

    C Row
    4 x 8 x 100, 105, 110, 110kg

    --

    91.5kg bodyweight this morning.
     
  7. gazareth

    gazareth Senior Member

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    Monday 1st April


    A Squat

    High bar
    1 x 2 x 175kg
    2 x 2 x 180
    Low bar
    1 x 2 x 180
    1 x 2 x 185


    B Paused squat
    High bar
    3 x 4 x 160kg


    C High bar squat
    3 x 6 x 155kg


    D1 GHR
    2 x 10 x BWT

    D2 Plank
    2 x 45 secs

    D3 DB curl
    2 x 10 x 15kg

    --

    January 5th vs March 31st

    [​IMG]
     
  8. Spartan88

    Spartan88 Well-Known Member

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    Your Oddballs are now visable!
     
    gazareth likes this.
  9. George

    George Senior Member

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    Good visual improvement. What's the weight difference?

    Edit: Also, Hi Gaz! How are you?
     
  10. gazareth

    gazareth Senior Member

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    GEORGE!!!!! :spaz::spaz::spaz::spaz::spaz::spaz::spaz::spaz::spaz::spaz: I am good thanks mate, how are you? It's been a while!

    The weight difference in those pics is 100.6kg in Jan (220 lbs ish), and 92ish (203 lbs?) for the one from last week (don't remember the exact amount). I was 90.9kg today.

    --

    Forgot to log my sessions this week.


    Wednesday 3rd April

    A1 Snatch grip DL

    4 x 5 x 155kg (straps)

    A2 1-board bench press
    5 x 4
    Don't remember numbers, first set was 100kg, top set was 110kg, I think I did 2 at 105 and 2 at 110?

    B Deficit DL
    4 x 2 x 180kg


    Thursday 4th April

    A1 1-board Larsen press

    4 x 4 x 97.5kg

    A2 SSB squat
    5 x 3 x 158.5kg


    B1 DB floor press
    4 x 10 x 30kg

    B2 SSB Good Morning
    3 x 10 x 101kg


    C1 Hanging leg raise
    3 x 10

    C2 DB OHP
    3 x 12

    C3 DB row
    3 x 10/side


    Saturday 6th April

    A Deadlift

    Hook grip:
    3 x 192.5kg
    3 x 202.5
    3 x 212.5
    3 x 222.5 (PB) (490 lbs ish)
    3 x 192.5 (straps)

    B1 Row
    4 x 6 @ 105-112.5kg (don't remember numbers)

    B2 DB OHP
    4 x 8

    B3 DB tricep extension
    4 x 10
     
  11. George

    George Senior Member

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    I'm pretty good, it has been a while, huh?

    I was totally thinking ~20 lbs (8kg?) of fat loss from those pictures. Nice job! Do you have a goal weight?
     
  12. gazareth

    gazareth Senior Member

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    I guess my goal weight is 93kg, because that is my powerlifting weight class (currently). So in the medium/long-term, I want to be bulking up to 93kg, but in the short-term I have to diet down further before I can do that effectively. I may well lose another 5-10kg before I start going back up again. The next class down is 83, but I think I'm a bit too tall for that class, and I think I'd be at a level of leanness which would not give much leeway for making weight.
     
  13. gazareth

    gazareth Senior Member

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    Monday 8th April

    A Squat

    All high bar
    10 x 120kg
    10 x 125
    10 x 130
    10 x 135
    10 x 140

    B Tempo squat
    5 count down, 1 pause, slow-ish up
    3 x 8 x 125kg

    C Good Morning
    3 x 10 x 100kg

    --

    Good quad pump after that! 90.2kg bodyweight yesterday, 90.5 today.
     
  14. George

    George Senior Member

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    Word. Those are some solid goals. Interested to see what you look like when down another 5-10kg.
     
  15. gazareth

    gazareth Senior Member

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    Tuesday 9th April


    A1 Snatch grip DL

    3 x 8 x 110kg

    A2 1-board bench press
    1 x 12 x 80kg
    1 x 12 x 85
    3 x 12 x 90


    B RDL
    3 x 12 x 122.5kg


    C Pull-ups
    Bodyweight x 8, 7, 6, 6


    D Cable bis & tris
    4 x 12 & 15 respectively


    --

    Coach has obviously decided that I've had fun for long enough and it's time to build a base again. He's threatening me with 4x20s next week :cry: I suspect that wouldn't be so bad for bench and DL, but miserable for squats.

    Weighed 90.9kg today. I usually spike a little bit after back-to-back training days (i.e. higher carb days). Rest day today, so hopefully it'll come back down again tomorrow morning. I'm shooting to break 90kg by Easter weekend, as we're going on a week's vacation then so I'll be taking a well-earned diet and training break.

    --

    This was after squats on Monday. Glorious pump:

    [​IMG]
     
  16. gazareth

    gazareth Senior Member

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    Thursday 11th April


    A Close grip bench press

    4 x 10 x 80kg


    B1 Paused Buffalo bar squat
    5 x 8 x 132.5kg

    B2 DB floor press
    4 x 12 x 30kg


    C Buffalo bar box squat
    3 x 12 x 125kg


    --


    90.8kg today. Looks like 90.2 on Monday was a bit of a freak, I've been stable between 90.5 and 90.9 the rest of the week. Past patterns suggest I'll drop into the low 90s/high 89s early next week and then stabilize there again.
     
  17. gazareth

    gazareth Senior Member

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    Saturday 13th April

    A Block pull

    5 x 12 x 147.5kg (straps)

    B1 Row
    4 x 8 x 110kg (from memory

    B2 Push-ups
    4 x AMRAP
    Something like 40, 35, 35, 35

    B3 GHR
    4 x 10 x BWT

    C Pull-ups
    8 x 3

    --

    Monday 15th April

    A Squat

    1 x 12 x 125kg
    1 x 12 x 132.5
    2 x 12 x 140

    B Paused squat
    3 x 8 x 125kg

    C Tempo squat
    5-1-3ish
    3 x 6 x 125kg


    D1 GHR
    4 x 10 x BWT

    D2 Plank
    4 x 45 secs

    D3 Curls
    4 x 12 x 15kg DBs

    --

    Tuesday 16th April

    A1 1-board bench press

    1 x 10 x 80kg
    1 x 10 x 90
    3 x 10 x 100

    B1 Close grip bench press
    3 x 8 x 80kg

    C1 DB floor press
    1 x 20 x 22.5kg
    2 x 20 x 25kg

    A2, B2, C2 Pull-ups
    10 x 5


    D1 DB OHP

    2 x 10 x 20kg
    1 x 10 x 17.5

    D2 DB tricep ext
    1 x 10 x 30kg
    1 x 9 x 30kg
    1 x 6 x 27.5kg
    Triceps absolutely toasted

    D3 DB fly
    3 x 15 x 10kg

    D4 Side planks
    2 x 20 secs/side


    --


    90.0kg today.
     
  18. George

    George Senior Member

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    Are you working with someone online or still seeing Luke from the PL club?
     
  19. gazareth

    gazareth Senior Member

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    I'm working remotely with a coach who is based in the US. Started with him last February, have made big progress since. 50kg on my total between Jan '18 and Oct '18, and probably at least another 25-30kg since then.

    My goal for this year is to compete in the final quarter of the year and total 625kg, which will qualify me for the British senior nationals next year. Then the following year I will be in the M1 category, where last year a 648kg total was enough for 1st place. A top 2 placing at nationals gets you in the mix for international selection...
     
  20. George

    George Senior Member

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    Dag, Gaz with the international competition aspirations. :dreamy:
     

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