maccaz 2017 gpc summer classic prep log

maccaz

798 posts in this topic

New year new journal 

 

Last year was very good. Put approx 205kg on my total and gained 30kg body weight. 

 

My current best lifts are 230/125/242.5

 

This year I want to get much stronger of course but also leaner. I got too fat last year and am sitting at 112kg morning weight would guesstimate in the high 20%s. 

 

I want to be 15% bodyfat or less

 

 

 

Iv always been quite slack with diet just through lack of will, i know how to diet just dont do it. So now il try be much better at it.

 

Strength is still big priority but getting leaner is now close runner up. They are probably a bit counter productive to each other so it is going to be difficult but im ready

 

One number i have in mind which im unsure how realistic will be is to total 6.5x bw. So 650 @ 99.9 

gazza, Bigken1985, Skeletor and 7 others like this

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49 minutes ago, Bruce Al said:

Good effort on putting 205kg onto your total in a year. Thats huge. 

Beginner gains mate haha i dont expect to repeat that. Thanks !

GyzzBrah likes this

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Fuaarrkk.. 597.5kg total.. So close lol.

 

In4 stiffening gains.

 

650kg totally achievable bro, especially now you have a lot more direction with your training and competing gives you deadlines and more motivation.

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51 minutes ago, BeastBuilder said:

Fuaarrkk.. 597.5kg total.. So close lol.

 

In4 stiffening gains.

 

650kg totally achievable bro, especially now you have a lot more direction with your training and competing gives you deadlines and more motivation.

Yes m8 dont remind me. That 232 squat would have given me 600 in comp but who cares. Excited for this year 

GyzzBrah likes this

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4 minutes ago, maccaz said:

Yes m8 dont remind me. That 232 squat would have given me 600 in comp but who cares. Excited for this year 

 

Lol I'm just making sure you don't get 647.5kg next year

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Bit weak after holiday 2 weeks no gym but its ok itll come back quick. Hip not perfect either. Needs more time. 

 

Bench

60 x 10

80 x 10

90 x 10

100 5x5 

 

Squat

60 3x10

 

Wasnt happy with how squat felt so didnt bother increasing. Just needs more time. Wasnt consistent with stretching on holiday etc. Pain and tightness is gone completely in day to day life only notice it when i squat so i think if i smash the mobility stuff for a week or two il be fully recovered. 

Bit of a head f*ck but its ok. 3 months till competition 

GyzzBrah likes this

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Bit weak after holiday 2 weeks no gym but its ok itll come back quick. Hip not perfect either. Needs more time. 

 

Bench

60 x 10

80 x 10

90 x 10

100 5x5 

 

Squat

60 3x10

 

Wasnt happy with how squat felt so didnt bother increasing. Just needs more time. Wasnt consistent with stretching on holiday etc. Pain and tightness is gone completely in day to day life only notice it when i squat so i think if i smash the mobility stuff for a week or two il be fully recovered. 

Bit of a head f*ck but its ok. 3 months till competition 

GyzzBrah likes this

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Light volume bench because im lating off squats altogether until 16th when comp prep starts. Any lower body movement i do will be specifically rehab focus

 

Bench

Bar x lots

60 x 10

70 x 7 x 10

 

Spoto hover bench

60 3 x 10

 

Cg bench 

60 3 x 10

 

Rope pressdown 20kg x 20 ss with 20kg bb curl x 20. 10 sets. Strong pump. 

 

Read a lot on shit to assist hip. 

 

Jimmybro band crab walk 10 reps each way x 5 

 

Gynocologist chair machine (lol) both directions

Legs closing 27kg 5 x 20

Legs opening 27kg 5 x 20

 

That last movement is the ticket i reckon. Gets glutes pumped and wouldnt even know there was an issue with hip after doing that like night and day. Will continue to do these 

GyzzBrah, Georg, Skeletor and 1 other like this

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hip going good as. first time doing specific rehab exercises has ever made a noticeable difference for me and after only one session. legs open/close machine is a big help for this type of issue

doing that same routine every 2nd day until the 16th and im certain il be ready to squat good as new

gazza and GyzzBrah like this

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Something weird going on. Back on my usual diet with carb reduced a bit and weight gone up to 115kg. Must be from training again holding a bit more water. Dunno. Oh well. 

 

Started hip mobility routine:

Rolling legs

Hip stretching

Quad stretching

Hamstring stretching

Band crab walk for glute activation

Leg open/close machine 27kg 5 x 20 each way

 

After this hips felt so good

 

Then decided to do back. Im very weak at rowing. Always have been. Something to work on prob. 

 

Bb row

Bar x 20

40 x 20

60 x 12

70 x 12

80 x 12 rpe 10 good form though no cheats

60 x 5 x 12 felt good. Hard but good. Strict form

 

Bb shrug 

60 x 3 x 25

 

Machine pulldown

60kg 5 x 15 

 

Cable row

Medium weight 3 x 15

 

Finished with some hamstring curls just to keep legs moving

57kg 3 x 15 wanted 5x15 but after set 3 got a mad cramp it was horrible. I guess just legs been unused for a while so need to ease back into it 

 

Overall good session. Feeling positive about healing was getting pretty gloomy about it last few weeks. Thx jimmybro and anyone else that gave me input lol

 

gazza and GyzzBrah like this

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Shoulders + hips

 

Bb ohp (my weakest movement)

Bar x lots

40 x 10

60 x 3

75 x 1 pb

80 x 0 weak af presser 

62.5 5x5 quite hard

 

Db seated shoulder press

20 2 x 10

26 x 10

30 x 2 then sneezed lol start again

30 x 6 rpe 10

20 x 8 

 

Usual hip mobility plus 3 x 20 bodyweight squats felt good 

 

 

Bruce Al likes this

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Just now, Bruce Al said:

Why did you sneeze?

Good question bro and im not sure why. 

Maybe it was weakness leaving my body like that meme "pain is weakness leaving the body" but i had no pain so thats what i assume it was.

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haha kinda sounds like you should have mentioned  Chuck Norris in there.

Got to love a good sneeze tho...

Georg likes this

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bench + arms + hips rehab

 

shoulders bit weak from ohp 2 days ago but benched anyway, went well

 

bench press

60 x 10

80 x 10

90 x 5

100 x 1

105 x 5, 5, 4, 3, 3 went to rpe 9-9.5 on each set so not failure but 50/50 on getting another rep. 105 x 5 is a rep pb i think? anyway it felt good, felt strong

70 x 15 ded

 

db bench

26 x 15

30 x 3 x 8

 

tricep extension 15kg x 10 superset 20kg bb curl x 10

10 sets of each

 

lots of rolling

quad + hamstring + hip stretch

crab walk

leg opening machine but only opening legs today as i feel like this hits my problem area.

32kg 5 x 15. get a good burn in glutes from this

 

feeling good

 

 

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excited to start programming next week

outside of gym wise, been put on a project that has me doing as much overtime as i want/can physically do.

 

2014-2015 maccaz would be gutted and try get out of it because hes a lazy prickz

2016 maccaz asked for time and a half, and is going to smash out 65 hour work weeks for the next couple months to double income.  dont care because its not a physical job and can do the overtime at home at night after gym or wahtever

 

gazza and jimmybro1 like this

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1 hour ago, maccaz said:

excited to start programming next week

outside of gym wise, been put on a project that has me doing as much overtime as i want/can physically do.

 

2014-2015 maccaz would be gutted and try get out of it because hes a lazy prickz

2016 maccaz asked for time and a half, and is going to smash out 65 hour work weeks for the next couple months to double income.  dont care because its not a physical job and can do the overtime at home at night after gym or wahtever

 

Nice bro income gains always going to be > muscles 

 

Got to have them priorities!  

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50 minutes ago, jimmybro1 said:

Nice bro income gains always going to be > muscles 

 

Got to have them priorities!  

    haha tbh i wouldnt work so much that i couldnt lift as much as i wanted. overtime just means sooner i can put deposit down on a house and sooner i can have full eleiko home gym. inb4 8000$ bench lol fck that

Georg likes this

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Just now, maccaz said:

    haha tbh i wouldnt work so much that i couldnt lift as much as i wanted. overtime just means sooner i can put deposit down on a house and sooner i can have full eleiko home gym. inb4 8000$ bench lol fck that

The earlier you get ahead the better.

 

There was once I time I said the same thing. 

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hips + arms

 

hip progress. added light 1 leg leg press to the rotation for rehab

 

hips:

crab walk few mins both ways

foam rolling x lots, quads, hamstrings, glutes

bent on one knee hip stretch

quad/hamstring stretching

legs open/close machine few sets light

 

1 leg leg press (both legs but one at a time) -

just machine no plates x 10 each side

1pps x 2 x 10 each side

2pps x 2 x 10 each side

legs got a good pump from this just from not being used much lately. hip held up good. no issues. 

body weight squats 2 x 10

 

arms:

 

so i was being a smart ass and got beastbuilder to give me a number between 1 and 1000, and thats how many reps id do of arms. was banking on him giving me less than 500 but no luck, 860.

 

should have known it was destined to fail lol, prob could have physically done it but would have wrecked my elbows for not much benefit.

 

so i did 400 reps in total, 200 biceps/200 triceps.

10 sets of 20 of each

consisted of:

CG bench 50kg

25kg bb curl

rope pressdowns

20kg ezbar curl

bar pressdown

16kg db curl

few others i added in just for variation and to make it fun

 

epic pump in triceps, biceps, forearms

 

have got alot stronger in the arms and hopefully that means bench too, from a month of only doing back,shoulders,arms,chest

 

tyreguy likes this

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3 hours ago, BeastBuilder said:

You lil bitch...

 

You're lucky I'm not a mod or I'd ban your sorry ass and send Gyzz your home address along with paid one way tickets to Melbourne..

bro i meant to tell you.

if you do good at proraw il buy you a serious amount of alcohol and drugs

if you bomb at proraw your sleeping arrangements will be downgraded to the wheely bin in underground carpark. it gets fairly hot in there

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38 minutes ago, maccaz said:

bro i meant to tell you.

if you do good at proraw il buy you a serious amount of alcohol and drugs

if you bomb at proraw your sleeping arrangements will be downgraded to the wheely bin in underground carpark. it gets fairly hot in there

 

I'm not sure I want to associate with someone who half asses Arm workouts... I'm pretty that's illegal in some parts of the world.

I'll take my chances with the homeless people, I'll fight them for the benches at the park.

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