maccaz Posted November 7, 2012 Author Report Share Posted November 7, 2012 shot drizzt, yeah definately a noticeable difference already which goes to show how much i needed to stretch, with a bit of time should be sweeeet Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 7, 2012 Author Report Share Posted November 7, 2012 saw physio, something up with hips.they played around with it a bit to loosen it up and gave me some more stretches to do, gotta go back on monday. said most likely stretching etc should sort it but if not will go for a xray to see whats going onsounded like a common thing, cos i can squat in like sumo stance just not with feet closer together, same with leg press and also bw squat jumps which i quite often do in circuit training for boxinggonna skip legs today and do them tomorrow or saturday, so will do chest later on today i guess. gotta do heaps of stretching, cant wait to get it sortedmma/sparring sesh tonight Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 8, 2012 Author Report Share Posted November 8, 2012 last night didnt end up lifting did a 1.5hour+ mma class, did heaps of conditioning stuff, sparring, rolling, got my ass handed to me heaps but fun as.heaps of stretching afterwards focussing on hipstodaylots of foam roller, lots of hip stretches, back to physio on monday feeling way more motivated to lift and have more energy lately, been getting heaps of carbs in.after the initial rebound from cutting my weight is sitting between 82 and 83 which im happy with. started creatine loading yesterday also.chest:db flat press20kg x 1022.5kg x 8 x 325kg x 6 x 3 (pb, maybe had it in me but never tried)17.5kg x 8flat flys10kg x 8 x 2 (meh, left biceps bit iffy after some submissions last night dont wanna make it worse)incline bb press40kg x 8 x 350kg x between 6 and 8 for 4 sets just going as close as i can to fail each set no spotter40kg x 10incline db press20kg x 8 x 4 setsincline flys10kg x 8 x 212.5kg x 8 x 3 setsmachine flys 90lb x 8 x 2 mehrun out of time last exam tomorrow then im free for a while so heaps of time for gym.no bjj/mma tonight Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 10, 2012 Author Report Share Posted November 10, 2012 had last exam for the year yesterday morning, shit sleep on friday night stressing about it then it ended up being a piss easy exam.overtired back session yesterday mornmucked around a bit with bar only deadlifts from the lowest safetys, hips were making my form real gumby in the past and i hadnt realised but now im sorting them out its much easier.flexibility still not perfect but stretching them 2x a day and foam rolling making a big difference, physio again tomorrow to decide if i need a xray or theyre improving enough as it is.thentbar row20kg x 10 x 3 sets vertical grip, 3 sets wider horizontal gripplate load machine row20kg/side x 10 x 3 sets25kg/side x 8 x 3 setsseat cable rowfew different weights around half stack and a bit over, 5 sets of 10widegrip pulldown60lb x 8 x 3wide hammer grip pulldown (first time doing this, its awesome)half stack ish x 10 x 3closegrip pulldownhalf stack x 8 x 2machine pulldown20/side x 10 x 325/side x 10 x 3 sets on each side, one arm at a timedb row20kg x 10 x 4 sets each sidesame again with 22.5s, db shrugs25kg x 10 x 3TodayArmsseated db curls alternating10kg x 20 (10 each arm) x 5same again wtih 11sdb preacher curls9kg x 10 x 5 doign this rather than ezbar so left doesnt get left outmachine preacher curls20lb x 1030lb x 1040lb x 1050lb x 8 fail40lb x 1030lb x 1020lb x 10 this was a good pyramid with not much restezbar curls standing bar + 10kg x 8 x 3overhead db extension 1 side9kg x 10 x 3 sets each sidecg bench40kg x 12 x 550kg x 12 x 240kg x 20 pumped aspress down10 sets total of various weight rope pushdowns, 36lb at most though not much todaydropset of rope pushdowns 12lb to fail x 3, around 30 reps eachbw 83.0 stillwaking up 3-4 times in the night with mad drys, maybe creatine or too much salty food i dunno? i try and avoid salt usuallynow that exam stress is gone and im working only a few hours/week to pay for what i need i can go hard over summer, + more mma training and running aswell Quote Link to comment Share on other sites More sharing options...
drizzt Posted November 11, 2012 Report Share Posted November 11, 2012 mucked around a bit with bar only deadlifts from the lowest safetys, hips were making my form real gumby in the past and i hadnt realised but now im sorting them out its much easier.flexibility still not perfect but stretching them 2x a day and foam rolling making a big difference, physio again tomorrow to decide if i need a xray or theyre improving enough as it is.Nice bro, awesome to hear it's having a positive effect on your lifting, straight away too which is great. Look forward to seeing your lifts get bigger Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 12, 2012 Author Report Share Posted November 12, 2012 saw physio, they said def some improvement so should just keep getting better over next few weeks. added some more groin and hamstring stretches to what im already doing, and they did some things to loosen the hips further like pulled hard in a few different directions. felt mean afterwards thoughgoing back in a weekshoulders todaymachine press to warmup20lb x 1040lb x 1060lb x 10standing bb pressbar x 1245kg x 5 (pb, was gonna try do a couple sets of these but last 2 reps were a grind)40kg x 5 x5 30kg x 8 x 330kg x 6 x 2 behind neck30 kg fast reps not locking out x 8 x 3 sets these are good asside raises5kg x 12 x 5no 7.5s so did 9kg x 8 x 2 ouch6kg x 12 x 2front raises10kg plate x 10 x 56kg dbs x 10 x 3machine press20lb x 1030lb x 1040lb x 1050lb x 1060lb x 10forgot to do rear flys, will do tomorrow.quick run, not for long like 15 minutes or sobjj class tonight Quote Link to comment Share on other sites More sharing options...
Ignite Posted November 12, 2012 Report Share Posted November 12, 2012 Hey bro - Just read a few pages, goodshit on the weight loss! 40odd Kgs is amazing.Keep it up bro. Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 12, 2012 Author Report Share Posted November 12, 2012 cheers ignite.after bjj training tonight looking in the mirror noticeable softer around the middle than i was a few weeks ago.. feelsbadman.. i knew it was to be expected but hard to know how much fat being put on is too much.. i think its quite bit of water, cos im used to seeing myself fairly dry and now with creatine + lots of carbs i guess im holding more water but still sucks. havent been going overboard on the food either, but may recalculate and tighten it up even more. gonna sus a route to road run tomorrow after gym, figure im more likely to stick to it than treadmill cos i cant exactly just get off hopefully around 5kms and will do it whenever im bored maybe every 2nd day or something.edit lol must also have been a bit bloated from food, look a lot better first thing in the morning, just gonna keep eats clean and not worry about it. Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 12, 2012 Author Report Share Posted November 12, 2012 good as leg session. finally awared to how worthwhile squats are stretched and foam roll straight in the morning. bw 86.5kg when i got to gym :shock: better weigh myself first thing in the morning cos that was after a feed and quite a bit of water and shoes on etc.few hip stretches then:leg extension to warmup60lb, 90lb, 120lb x 10 eachsquatsspent lots of time practicing with bar, with and without 2.5kg plates under heels, decided to go with the plates as could get deeper, definately parallel which im stoked about bar x 1240kg x 12 x 260kg x 8 x 280kg x 5 x 5 pb60kg x 8 40kg x 8bar x 10 or so a few sets just practicing getting deepcould have gone heavier than 80 aswell, just feel like the heavier i go the more im going to fold forward and my chest will go down, so should probably work on some core strength. what is good for this? goodmornings? never tried em.leg extensionsfew sets at 135lb, 150lb then 210lb x 8 pb60lb one leg at a time x 10 x 5 sets each leg75lb x 10 x 2 sets each leg ouuchseat hamstring curls60lb x 1590lb x 12105lb x 12120lb x 12 and back down to 60lb again standing calf raisessuperset standing and bw standing90lb x 10. bw x 10. 90lb x 10. bw x 10120lb x 10. bw x 10. 90lb x 10. bw x 10bw x 30 stretching.any tips for working on core strength to keep squat form good at heavier weights would be cool, like keeping upper half of me upright, chest up, without folding forwardsanyway im fkn stoked i got squatting sorted, felt crook as afterwards which is a mean sign, + glutes and quads are cooked.bjj tonightim gonna be sore as tomorrow can already tell lol Quote Link to comment Share on other sites More sharing options...
drizzt Posted November 13, 2012 Report Share Posted November 13, 2012 could have gone heavier than 80 aswell, just feel like the heavier i go the more im going to fold forward and my chest will go down, so should probably work on some core strength. what is good for this? goodmornings? never tried em.It's not an unusual occurrence mate. Are you sitting back into the squat? Sometimes when people sit back, before even really descending the chest caves due to the break at the hips dropping the torso forward.How are your hands positioned? Elbows under the bar? Sometimes when the chest drops, it can be due to the elbows shooting back. If you are flexible enough, try bringing your hands in closer to your shoulders.Keep your head looking just above level; where the head goes, your body will tend to follow. Really squeeze your shoulder blades together too, which will poke the chest out. If everything is tight, it makes it harder for the chest to drop.But yes, to hammer this in, core work helps (for me, simply squatting + deadlifting heavy without a belt + being forced to brace the core strengthened my back and improved my posture) - good mornings are good when done properly. Things like weighted crunches etc are all good accessory work. But nothing really compares to just lifting heavy and learning to brace the core properly. I don't do much core assistance work at all - not saying this is right as I probably should do more! But my core has improved as my squats and deadlift have gone up.Also keep that upper back/shoulder area strong in order to tighten up and give the bar a good shelf to sit on - if you can't keep tightness here, you're making it easier for your chest to drop.Cliffs - keep shoulder blades squeezed, head up, elbows tucked under the bar, brace the core by breathing into the diaphragm. Tack on additional core work to supplement this. Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 13, 2012 Author Report Share Posted November 13, 2012 It's not an unusual occurrence mate. Are you sitting back into the squat? Sometimes when people sit back, before even really descending the chest caves due to the break at the hips dropping the torso forward.How are your hands positioned? Elbows under the bar? Sometimes when the chest drops, it can be due to the elbows shooting back. If you are flexible enough, try bringing your hands in closer to your shoulders.Keep your head looking just above level; where the head goes, your body will tend to follow. Really squeeze your shoulder blades together too, which will poke the chest out. If everything is tight, it makes it harder for the chest to drop.But yes, to hammer this in, core work helps (for me, simply squatting + deadlifting heavy without a belt + being forced to brace the core strengthened my back and improved my posture) - good mornings are good when done properly. Things like weighted crunches etc are all good accessory work. But nothing really compares to just lifting heavy and learning to brace the core properly. I don't do much core assistance work at all - not saying this is right as I probably should do more! But my core has improved as my squats and deadlift have gone up.Also keep that upper back/shoulder area strong in order to tighten up and give the bar a good shelf to sit on - if you can't keep tightness here, you're making it easier for your chest to drop.Cliffs - keep shoulder blades squeezed, head up, elbows tucked under the bar, brace the core by breathing into the diaphragm. Tack on additional core work to supplement this.all good stuff to think about , shot. i think elbows were all good but will work on keeping shoulder blades squeezed. might add a couple light sets onto the end of another body part just so i can work on form more than once every 5 days. Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 14, 2012 Author Report Share Posted November 14, 2012 woke up this morning 85.0 kg spot on, pretty stoked but dont want to keep increasing at this rate. looked pretty lean this morning as well legs and glutes were completely buggered this morning, felt like a feeble old man getting outta bed after legs yesterday, love that feeling.foam roll and stretchingchest:both benches taken so didnt do any flat bb bench, dont mind though did lots of dbsflat db press20kg x 1222.5kg x 1225kg x 8 x 5 sets pb and this felt good as, chest pumped hardout20kg x 10flat db flys11kg x 12 x 312.5kg x 12 x 512.5kg x 20 :twisted: incline bb press40kg x 10 x 550kg x 5 x 3 chest was pretty fatigued after the flat dbs so wasnt doing that good here.40 for a few more sets of 10incline db press20kg x 8 x 2 was struggling on these17.5kg x 8 x 3incline flys10kg x 12 x 212.5kg x 10 x 6 sets seated machine press60lb x 30, 30, 30, 10 to make 100 totalno mma tonightstoked as with the flat press with the 25s, went and susd a nice loop to run, 4.8kms total, but way too sore for that today haha Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 15, 2012 Author Report Share Posted November 15, 2012 ahh woke up this morning doms.comglutes and calves especially, so badheaps of foam rollingheaps of stretchinga little bit better, but am gonna have to change up my split as no way i can do back 2 days after legs, especially cuz i was planning to deadlift today.split is changed toChestArmsBackShouldersLegsbecuase i'm usually fine a couple of days after back, but not legs apparently.arms today:7 sets of alternating db curls with 10kgs, around 8-10 each arm each setpreacher db curls9kg x 10 x 5 sets each armstanding ez bar curlsbar+10kg x 10 x 6machine preacher curls10lb x 1020lb x 1030lb x 1040lb x 10and back down to 10lb x 30to finish off biceps did 5kg dbs (lol) curls alternating hard and fast around 30 reps/set, 3 sets of these overhead db extension9kg x 10 x 3 each side just to warm up tricepscg benchtried a few different width grips, found a bit wider than i usually do is perfect.40kg x 12 x 7 setsdidnt bother going heavier today, get a mean pump on 40pressdownsrope pushdownspyramid to 42lb x 12 and back down then24lb x failure x 5 (around 20 for the first set then less each set after that)v bar pushdown (bars heavier than the rope so worked out lighter) 24lb x 10 x 5rope pushdown to finish off 12lb x failure x 2 (around 30 reps i guess)mma class later on Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 16, 2012 Author Report Share Posted November 16, 2012 woke up went for road run 4.8kms 23minutes. a lot harder than treadmill lol first time doing this kinda distance on road. lower back and calves pretty achey afterfoam rollstretchingbackt bar row 20kg x 10 x 5seated row42lb x 10 x 348lb x 10 x 2wide grip pulldown42lb x 10 x 248lb x 10 x 254lb x 10 x 260lb x 10same again with the hammer grip wide pulldowndb row20kg x 10 x 3 each sidemachine pulldown20kg x 10 x 5 each side25kg x 10 x 3 each sidebb shrugs20kg x 2040kg x 15 x 260kg x 12 x 3 70kg x 10 x 2at this point i intended to just practice my deadlift form but ended up doing a whole lot, and real stoked i did, first time iv managed to get it feeling proper and my form looked good enough that im not going to injure myself if i keep doing them. from now on these will be at the start of back session.started with rack pull bar only few sets of 1040kg rack pulls few sets of 10deadlift60kg x 880kg x a few singles, playing with different grip, hands are useless, settled on alternating grip 80kg x 5 x5 - this felt awesomepretty tired at this point but decided to try 100kg singles, got 2 of them out and it wasnt as hard as i thoughtlook forward to next back day to see what i can get out when my hands arent already sorebjj class tonight Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 16, 2012 Author Report Share Posted November 16, 2012 question: with deadlifting using alternating grip like one palm forward one palm back, are u meant to alternate between the two grips? like will one side get worked slightly different to the other? Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 18, 2012 Author Report Share Posted November 18, 2012 saturday was rest day, needed it.saturday night 21st party at my house, didnt manage to get to sleep till 5 or so and only for a couple of hours zz. pissed off as mood decided to go for quick shoulder sesh rather than have another rest day.didnt feel to bad even with the shit sleepshoulders:seated db press15kg x 8 x 417.5kg x 6 x 4machine shoulder press20lb x 1030lb x 1040lb x 1050lb x 1060lb x 1070lb x 1080lb x 1090lb x 10 pb100lb x 5 x 2 pbside raises7.5kg dbs x 10 x 6 setsfront raises10kg plate x 10 x 5 then10kg plate x 30bent over reverse db flys6kg x 10 x 2machine reverse flys75lb x 10 x 5gonna watch ufc this arvo then sleeeeep Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 19, 2012 Author Report Share Posted November 19, 2012 physio today, hips still improving hopefully in a month or so theyl be as good as they're gonna get. legs todaysquats:played around with and without plates under heels, can get waay deeper with than withoutbar x 12 x 260kg x 8 without plates under feet60kg x 8 x 3 with80kg x 5 without plates under feet (this was ugly)80kg x 5 x 5 felt good, form was looking alright to me, worked on keepign chest up and shoulders back, and controlling breathing but still looked like a tomato 4th and 5th reps of each set lol60kg x 8 x 2kept form pretty good i think for all of these, to go heavier i will def need to work more on core, legs can take the weight just fine its mainly my lower back and abs that worry me they could fail. gonna add in more and more sets without the plates under heels to try and get used to it.leg press80kg x 10 x 2120kg x 10 x 2160kg x 10 x 2200kg x 10 x 2 (rep pb)220kg x 10 (weight and rep pb and way easier than i thought itd be \:D/ )gonna go for 240 next week i dunno about 10 but can definately get a few outthen finished with 80kg x 30 x 2this work on my hip flexibility has made leg press way more comfortable and i dont feel like im gonna break something going heavier anymore. leg extensions just light and easy today75lb x 1090lb x 10105lb x 10120lb x 10135lb x 10hamstring curls90lb x 10105lb x 10120lb x 10 x 2increasing the mma training, adding an extra hour standup onto mondays and fridays after bjj and maybe a second bjj class on tues and thursdays and also try and spar once or twice a week outside of classes Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 20, 2012 Author Report Share Posted November 20, 2012 chest bb benchbar x 1040kg x 1060kg x 8 (rep pb) thought id chuck a bit more on65kg x 5 x 6 sets (rep and weight pb and very easy so this will go up even more next chest day i think)40kg x 2040kg x 15db benchleft bicep doesnt like these lately but pushed through22.5kg x 8 x 425kg x 4 fail lolflat flys10kg x 12 x 212.5kg x 10 x 2incline bb bench40kg x 10 x 5 setsincline db bench to fail 4 sets20kg x 8, 6 ,5, 5incline db flys12.5kg x 10 x 315kg x 10 x 3 (pb felt good too)machine flys75lb x 1090lb x 10 x 2 mehmachine press60lb x 3060lb x 20donebjj tonight Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 21, 2012 Author Report Share Posted November 21, 2012 armsbw 86kg, dont look any bigger, seem to be just as lean but weight is going up so not worried.alternating db curls standing10kg x 10 x 312.5kg x 10 x 3preacher db curls9kg x 10 x 5 sets each arm, 7.5kg x 10 x 2 left arm only as its still laggingstanding ezbarbar+10kg x 10 x 5machine preacher10lb x 1020lb x 1030lb x 1040lb x 1050lb x 8 pband back down to 10lb x 1010lb x 10 x 3 sets each arm one arm at a timefast alternating db curl dropset5kg x 30 x 2overhead tricep extensionone arm 9kg x 10 x 3 each sidesame again with 10s ouchoverhead tricep extensionboth arms, 17.5kg x 1220kg x 10 x 3cg bench40kg x 10 x 5tricep pushdown rope:12lb x 1018lb x 1024lb x 10 x 330lb x 10 x 3same again with vbarbefore i left did 3 sets of 20kg bb curls , 10 reps or soleft is still struggling, the forearm is getting mad pump and not working the bicep as much as id like.. im not gripping the db tightly at all as tom recommended but still getting painful pump in my left forearmarms pumped as after thisstandup class tonight Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 21, 2012 Author Report Share Posted November 21, 2012 morning bjj class, so fun but when i got home left shoulder and bicep sore , hurts to bend elbow or move shoulder around too much, and hurts to tense bicep, so gonna skip weights today and hopefully feel better tomorrow Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 22, 2012 Author Report Share Posted November 22, 2012 felt pretty fresh today amped as to do some deadliftswhile waiting for bumper plates did:tbar row20kg x 10 x 5 setsthendeadliftsbar x 1260kg x 12100kg x 5120kg x 1 (pb \:D/ )100kg x 5 x 5 (rep/set pb ) and wasnt too hardon the 5x5 i changed grip a couple times like alternated between right hand palm forward and left hand palm forward, i prefer one hardout to the other.widegrip pulldown42lb x 10 x 248lb x 10 x 254lb x 10 x 2wide hammer grip pulldown42lb x 10 x 248lb x 10 x 254lb x 10 x 2machine rows20kg/side x 10 x 5 sets each side one arm at a timemachine pulldown20kg/side x 10 x 3 setsbb shrugsbar x 2040kg x 1560kg x 10 x 2seated cable rows48lb x 8 x 3after the deads my grip was just gone so couldnt do a whole lot but did what i could and got a decent back pump for it.double class bjj and standup tonight Quote Link to comment Share on other sites More sharing options...
rapz Posted November 22, 2012 Report Share Posted November 22, 2012 nice work on the deads maccaz :clap: , keep at it bru! Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 24, 2012 Author Report Share Posted November 24, 2012 big mma class this morning, some sparring, groundwork, etc, bodys buggered after that so no weights today Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 24, 2012 Author Report Share Posted November 24, 2012 good shoulder session, finally got past the 40kg bb press and hopefully it keeps going up.standing bb ohpbar x 12 x 240kg x 5 (was gonna do 5x5 but the first 5 felt tooo easy)45kg x 5 x 5 (rep and weight pb) (easier than it should have been, except last rep of sets 4 and 5 i had to use a tiny bit of leg drive)40kg x 830kg x 10bar x fail x 2 (like 18 reps each time)BTN Press30kg x 8 x 4db side raises7.5kg x 10 x 5front raises10kg plate x 10 x 210kg plate x 186kg dbs alternating, 12 each side x 2 7.5kg dbs alternating 12 each side x 2rear db flys6kg x 10 x 27.5kg x 10machine rear fly75lb x 10 x 290lb x 10 x 260lb x 15 x 2machine shoulder press to finish20lb x 1030lb x 1040lb x 1050lb x 1060lb x 1070lb x 1080lb x 1090lb x 6kept rests short for these Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 26, 2012 Author Report Share Posted November 26, 2012 mean leg sessiongetting the hang of squatting now, and feeling less and less like im gonna break something when i go deep.squat:bar x lots60kg x 10 x 2 sets80kg x 5 x 2 (was gnna do 5x5 but felt easy)90kg x 5 x 2 sets pb100kg x 3 (20kg pb cos i feel confident putting heavier weight on now that form is ok)80kg x 5 x 3 sets60kg x 12 x 2 these were a grinddid a couple of these sets with heels on plates but mostly withoutchucked the tampon pad on the bar for 1 of the 100kg sets but trying to avoid using it.leg extension75lb x 1090lb x 10105lb x 10120lb x 10135lb x 10150lb x 10165lb x 10180lb x 10one leg extension75lb x 8 x 4 each sidedropset 45lb x 12 x 2 each sideseat hamstring curls90lb x 15 x 2105lb x 10 x 2120lb x 10 x 2leg press not too heavy pretty tired by now80kg x 10120kg x 10160kg x 10200kg x 10 160kg x 10 x 2120kg x 2080kg x 40no calves today cos they cripple me for mma training and im happy with the state of them at the moment.10minute incline walk double class bjj and stand up tonight Quote Link to comment Share on other sites More sharing options...
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