maccaz Posted June 19, 2015 Author Report Share Posted June 19, 2015 sheiko 4day w2d5 front squat50 x 470 x 485 x 4 x 4 board bench 65 x 377.5 x 387.5 x 395 x 295 x 2100 x 1100 x 1100 x 1 dips (program says with weight, im fat so that counts, can't really do many good reps with weight atm... soon. just glad i can get all the prescribed reps out at all..) 5 sets of 10 widegrip pulldown5 sets of 10 good morning90kg x 5 x 5 pbwill keep upping the weight on good mornings as long as i can get clean reps for 5x5 Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 20, 2015 Author Report Share Posted June 20, 2015 today was quite easy so i upped the weight on accessories. felt good. got a big pb on leg press as havent done them in ages sheiko 4day w2d6 close grip bench pres60 x 465 x 375 x 875 x 875 x 875 x 8 deadlift115 x 3140 x 3 150 x 2 x 2170 x 1170 x 1170 x 1 db bench press24 x 1026 x 1028 x 1030 x 10 pb30 x 10 leg press (wasnt sure whwat weight would be good for sets of 8 so just upped it each set till i got to a weight i liked)220 x 8240 x 8260 x 8280 x 8300 x 8300 x 8 previous pb was 300 x 2 so this was good, real hard but good reps and legs got a massive pump back extension5 x 8 Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 22, 2015 Author Report Share Posted June 22, 2015 sheiko 4day w3d1 front squat 70 x 485 x 494 x 3 x 3 bench press55 x 565 x 480 x 390 x 2 x 295 x 195 x 190 x 490 x 4 squat with pause at half squat position on way down85 x 3100 x 3120 x 3130 x 2130 x 2130 x 2130 x 2 widegrip pulldown5 sets of 10 goodmorning70 x 5 x 5 feeling good.changed white rice for brown rice in my meals and it makes me feel full way longer, similar to oats, good cos rice is probably my main carb source ThreeWhiteLights 1 Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 22, 2015 Report Share Posted June 22, 2015 You're being consistent and that's great to see Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 22, 2015 Author Report Share Posted June 22, 2015 You're being consistent and that's great to seeyeah everything goes well when i get in the groove, helps that this programming is fun.you should start up a journal? i think you used to have one? Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 23, 2015 Author Report Share Posted June 23, 2015 went gym last night just to help out/spot gf + do a bit of cardio. some youngish girls watching squats and obviously were trying to figure out how to squat themselves. helped them out a little so they could at least squat the bar because they didnt know how to set the safetys/hooks. probably first time theyv stepped in a gym. i dont mind, good deed of the day etc, but wtf, gym staff should be helping out with that shit, they just stand around yarn to their mates, put weights away etc and someone directly in front of them is struggling and they dont do shit. rant overbodys real sore today. should invoice anytime fitness Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted June 23, 2015 Report Share Posted June 23, 2015 Good stuff bro, that's what lifting is all about !95% of trainers got their PT Certificates at the bottom of a Weetbix packet so they probably don't even know how to squat themselves/don't even lift. Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 23, 2015 Author Report Share Posted June 23, 2015 Good stuff bro, that's what lifting is all about !95% of trainers got their PT Certificates at the bottom of a Weetbix packet so they probably don't even know how to squat themselves/don't even lift.yeah agree. some are worse than others. I got assigned to a PT for compulsary session at this gym. i had seen the guy doing 1/4 squats @ 60kg few days earlier so i wasn't keen for him to teach me for an hour, said id rather not, he tried argue that its compulsary bla bla, i said no thanks mate whats even the point? like a pt doesnt need to be strong but they should at least use correct form if they are going to be showing people how to do something, eg im not offering to show people how to do oly lifts because i dont know how to do them, and i wouldnt give someone advice if i wasn't 100% sure i was right Skeletor 1 Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 23, 2015 Report Share Posted June 23, 2015 eg im not offering to show people how to do oly lifts because i dont know how to do them, and i wouldnt give someone advice if i wasn't 100% sure i was rightJust do it yolo Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 23, 2015 Author Report Share Posted June 23, 2015 Just do it yoloLol prob get perm band from gym when the first person dies under my teaching Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 23, 2015 Author Report Share Posted June 23, 2015 Oddly my body weight is going up. Iv been meticulous with counting cal and some cardio so im gonna put it down to the higher rep stuff im doing + having some consistency probably helps as prior to this program training started getting a bit patchy.Bw 107.9 last night and 106.5 this morning on empty. Took 2nd lot of progress pics and happy to see some improvement vs 3 weeks ago so woll keep taking them every couple weeks wont worry about weight Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 23, 2015 Author Report Share Posted June 23, 2015 picking up some 2.5m titan signature gold wraps on saturday. going to have to control myself and not test maxes until im supposed which will be in a couple weeks at end of this block. hopefully get some carryover. Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted June 24, 2015 Report Share Posted June 24, 2015 picking up some 2.5m titan signature gold wraps on saturday. going to have to control myself and not test maxes until im supposed which will be in a couple weeks at end of this block. hopefully get some carryover.Any particular reason you went for those wraps bro ? Recommendations by others or just picked them out ? Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 24, 2015 Author Report Share Posted June 24, 2015 Any particular reason you went for those wraps bro ? Recommendations by others or just picked them out ?this guy bought a few extra pairs of few different ones when he ordered his, selling for cost price and dont have to fuckaround with shipping from overseas (annoying cos i live in apartment shit never turns up) options are ironedge 2.5m, inzer gripper 2m, titan gold 2.5m i doubt im going to notice any difference between any of them at my level. heard the titan golds are good, apart from that i dont know anything about knee wraps. if none of those any good let me know and il just suck it up and buy others from overseas Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted June 24, 2015 Report Share Posted June 24, 2015 this guy bought a few extra pairs of few different ones when he ordered his, selling for cost price and dont have to fuckaround with shipping from overseas (annoying cos i live in apartment shit never turns up)options are ironedge 2.5m, inzer gripper 2m, titan gold 2.5mi doubt im going to notice any difference between any of them at my level. heard the titan golds are good, apart from that i dont know anything about knee wraps.if none of those any good let me know and il just suck it up and buy others from overseasAh right, all good, can't hurt to try them anyway and if they're cheap enough then can always have extra pairs of wraps.I would say though that you will notice a difference in the wraps whatever level you are at as they all come with a different feel/strengths/weaknesses.I have tried a pair of 2m Titan THPs and I didn't really like them, felt like they were sliding around on me, unsure of how the Gold ones go but they seem popular so could be a winner.I personally use Inzer Iron Zs 2.5m. I fell in love with them lol. Get a nice bounce out of them I find, can get a few revs and tighten them up well with someone else wrapping you too.Probably just me preferring a stretchy/springy wrap over the cast like wraps you can get.Everyone has a different preference.I got them from Oz so you could get them from there too, loadedlifting.com has all the Inzer gear for good prices. Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 24, 2015 Author Report Share Posted June 24, 2015 Ah right, all good, can't hurt to try them anyway and if they're cheap enough then can always have extra pairs of wraps.I would say though that you will notice a difference in the wraps whatever level you are at as they all come with a different feel/strengths/weaknesses.I have tried a pair of 2m Titan THPs and I didn't really like them, felt like they were sliding around on me, unsure of how the Gold ones go but they seem popular so could be a winner.I personally use Inzer Iron Zs 2.5m. I fell in love with them lol. Get a nice bounce out of them I find, can get a few revs and tighten them up well with someone else wrapping you too.Probably just me preferring a stretchy/springy wrap over the cast like wraps you can get.Everyone has a different preference.I got them from Oz so you could get them from there too, loadedlifting.com has all the Inzer gear for good prices.ok cool well these are cheap so can always try few diff ones till i get some that i like. planning to use them for all 80% + lifts realy hoping i get some carryover, will know in a couple weeks. only recently started using a belt and it instantly gave me +10kg, probably more. take anything i can get lol, if i can get 200 with wraps and belt at end of this block i will be super stoked BeastBuilder 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 24, 2015 Author Report Share Posted June 24, 2015 good session i had to wait ages for a bar to be free so did some light curls and tricep extensions to pass time sheiko 4 day w3d3 deadlift to knee with 2 sec pause105 x 3125 x 3150 x 3160 x 2160 x 2160 x 2160 x 2 bench press (random rep ranges here but i did it, was hard) 60 x 565 x 580 x 580 x 880 x 580 x 880 x 5 80 x 8 rack pull125 x 4 150 x 4170 x 4 170 x 4 add straps hands sore170 x 4170 x 4 cable fly 5 sets of 10 abs 3 sets of 10 machine crunch done Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 24, 2015 Author Report Share Posted June 24, 2015 Sore today. 108.6kg after dinner last night. Random shit iv been eating 100% perfect. Oh well. Long as i keep improving in progress pics Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 25, 2015 Author Report Share Posted June 25, 2015 just general life update i got shitty with my work so demanded a pay rise, asked for 15% they said 5%, i said 7.5%, they said 5%. I accepted. Idiots, i would have taken 0% increase, just was bored and wanted to stir some shit. Pseudonym, Dinahlady and Skeletor 3 Quote Link to comment Share on other sites More sharing options...
Skeletor Posted June 25, 2015 Report Share Posted June 25, 2015 Lol you gotta be stoked with that. Have you tried those wraps yet? I have Inzer grippers and lilliebridge record wraps. Both used once . Definitely something I need to get used to Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 25, 2015 Author Report Share Posted June 25, 2015 Lol you gotta be stoked with that. Have you tried those wraps yet? I have Inzer grippers and lilliebridge record wraps. Both used once . Definitely something I need to get used to nah man il have some spare time on weekend il try wrapping, dont wanna go gym and waste time trying to wrap mid workout and hog a rack while i figure it out until i can do it properly. maybe aim to be using them from monday onwards. what are your 1rms do you think? Quote Link to comment Share on other sites More sharing options...
Skeletor Posted June 25, 2015 Report Share Posted June 25, 2015 Yeah I just couldn't handle the feel of them . I'm not even sure of my 1 rep maxes. Squat maybee 230 in sleeves if I haven't worked for a couple days. Bench would be 155 pause. Dead would be maybee 260 possibly a touch more. My dead strength has felt great lately with the increase in volume. maccaz 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 25, 2015 Author Report Share Posted June 25, 2015 sheiko 4day w3d5 board bench60 x 372.5 x 385 x 395 x 295 x 2100 x 1100 x 1100 x 1 i hardout enjoy board bench press squat85 x 5100 x 4120 x 3140 x 5 x 5 quite hard today bench press (tried rigging up bands but was a fail so just added weight)70 x 475 x 485 x 4 x 4 widegrip pulldown quite heavy x 10 x 5 sets seated good morning70 x 5 x 5 on a roll atm, feeling good, all lifts feeling real natural and strong ThreeWhiteLights 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 27, 2015 Author Report Share Posted June 27, 2015 sheiko 4day w3d6 deadlfit with pause 5-7cm above knee105 x 3125 x 3150 x 3160 x 2 - 4 sets cg bench60 x 465 x 475 x 4 - 4 sets deadlift115 x 3135 x 3160 x 3170 x 2 - 4 sets tricepsas heavy as i could do for 5 sets of 12 abscrunches - 8 sets of 4 in other news, gf got deadlift pb 100x1, stoked, Skeletor 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 28, 2015 Author Report Share Posted June 28, 2015 did a good arms session today few hundred reps bicep curls (bb and dumbell) and few hundred reps triceps (pressdowns, skullcrushers) 2km run then had to stop lower back and calves pumped up hard, gonna work on keeping running at least once a week because getting puffed easy atm 300 ball slams with 5kg medicine ball thing, gassed me real good Quote Link to comment Share on other sites More sharing options...
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