maccaz Posted January 13, 2017 Author Report Share Posted January 13, 2017 W3d4 cg bench 60x8 80 6x8 lat pulldown 70 5x12 ohp 65 x 10 60 3x 10 then just spent ages doing various pressdowns and bicep curls till arms were gonners Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 14, 2017 Author Report Share Posted January 14, 2017 W3d5 squat to 125 5x5 bench to 80 5x5 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 15, 2017 Author Report Share Posted January 15, 2017 w4d1 squat bar x 5 65 x 5 105 x 5 145 x 5 165 5x6 (video below of one of the sets, felt good) 130 x 21 (amrap, was tough) deficit deadlift 155 4x5 leg extension 40 5x15 ham curl 3/4 stack 5x15 ab wheel 5x15 Monarchking 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 16, 2017 Author Report Share Posted January 16, 2017 w4d2 bench press bar x 5 60 x 5 80 x 5 95 x 8 95 7x6 all easy as. bench is feeling very strong atm. cable row 72kg 5x15 for arms im not really tracking it anymore but i do maybe 20 sets on biceps and 20 sets on biceps, mix the movements and weights up, keep reps 10-15 with the odd amrap thrown in. just smash them for ages until pump is crazy. db side raise 10kg 5x10 cable side raise 9kg 5x10 done, upper body pump was real, pic from straight after session below, body weight is a squeeze under 109 and im leaning up as much as possible before the volume comes down and im aiming to let myself slowly get to 113 or so then water cut for 110s. diet has been perfect for a while now. note very flattering angle etc but arms have grown heaps lately, im glad. donz and Monarchking 2 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 16, 2017 Report Share Posted January 16, 2017 f*ck it, I want guns. Will start to train arms. maccaz 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 17, 2017 Author Report Share Posted January 17, 2017 w4d3 deadlift 70 x 5 110 x 5 160 8x6 (so many fkn sets) ripped a calous open dammit, gotta look after it so it heals good. SLDL 110 5x12 SSB squat 65 x 5 105 x 5 125 x 8 150 x 5 pb (vid below) 125 3x8 ab wheel 5x15 Quote Link to comment Share on other sites More sharing options...
Realtalk Posted January 17, 2017 Report Share Posted January 17, 2017 Solid work itt. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 17, 2017 Author Report Share Posted January 17, 2017 1 hour ago, Realtalk said: Solid work itt. thx bro. new gym is real good for motivation, they all train hard AF and dont really f*ck around at all. few guys been doing PL for 20 years or whatever so got a lot of random wise shit to say. key one lately been "dont be a fucking pussy with accessory work, make it hard, its as important as the main lifts" so i been trying to do that and kill myself on accessory work and it seems to be paying off. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 19, 2017 Author Report Share Posted January 19, 2017 W4d4 close grip bench 60 x 6 80 x 6 90 x 6 105 x 6 90 6x6 wide grip pulldown 72kg 5x15 db shoulder press 25 x 10 20 5x10 then a long time super setting triceps and biceps around 12-15 rep sets maybe 20-25 sets. More than usual cos it's def paying off in my benching Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 19, 2017 Author Report Share Posted January 19, 2017 Cg from yesterday 105 x6 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 23, 2017 Author Report Share Posted January 23, 2017 W5d1 start of "strength phase" was 38 degrees today and gym is not air conditioned so was tough but fun squat 65 x 10 105 x 5 125 x 5 150 4 x 8 135 x 20 leg press 200x15 300 3x10 200 x 15 Hamstring curl 3/4 stack 5x15 ab rollout 5x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 24, 2017 Author Report Share Posted January 24, 2017 w5d2 had to skip accessory cos had house inspection so did main movements tonight and wilondo the accessory tomorrow deadlift 70 x 5 120 x 5 145 4 x 8 ssb squat to 140 3 x 6 walking lunge 10kg x 5 lengths Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 24, 2017 Author Report Share Posted January 24, 2017 woops forgot to post, w4d5 bench press bar x 5 60 x 5 80 x 5 90 x 5 100 x 5 105 x 5 110 x 5 110 x 5 im happy with for this point in prep. its not far off my best. on sunday im 13 weeks out. heres 110 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 25, 2017 Author Report Share Posted January 25, 2017 w5d3 bench press bar x 5 70 x 5 85 5x8 pendlay row beltless 70 x 12 100 x 12 (bit ugly, never really done these) 70 5x10 then biceps, triceps, and side raises until i was done, same as usual, lots of sets of 10-20 reps, various weights. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 26, 2017 Author Report Share Posted January 26, 2017 w5d4 bench press bar x 5 70 x 5 90 4x6 wide grip pulldown 70 5x12 db seated shoulder press 25 x 12 27.5 2x8 30 x 6 25 x 12 lots of biceps and triceps rest till tuesday now as going away for the weekend. 13 weeks out on sunday. Monarchking 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 31, 2017 Author Report Share Posted January 31, 2017 W6d1 got a cold and sore throat but didn't affect anything bench bar x 10 60 x 8 80 x 8 95 4x8 cable row 70 5x15 lots of biceps triceps and side delt raises. Getting stronger on these which is good. Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted January 31, 2017 Report Share Posted January 31, 2017 Whens the next meet? Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 31, 2017 Author Report Share Posted January 31, 2017 2 hours ago, Bigken1985 said: Whens the next meet? 12 weeks from this coming sunday, cant wait start lifting in wraps from next week Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 31, 2017 Author Report Share Posted January 31, 2017 95 x 8 2nd set from last night. easy Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 1, 2017 Author Report Share Posted February 1, 2017 w6d2 body weight is 108.0 flat. with diet cleaned up a bit i should sit at around 106-107, and will do a water cut for the first time to be u100 on 30th april for competition. today was squats, sore throat, earache, headache, blocked nose, didnt affect me just got it done, stoked. this is last week where i dont get to wear knee wraps. from next week il be using them for half my top sets for 3 weeks, then after that for all top sets. i am going to learn to crank them as tight as possible, so when i have them done very tight for me in competion it isnt a shock. in saying that, this time i wont be a pussy and if coach wraps them so tight that im not gonna squat well, ill take em off and wrap myself which isnt a problem. squat bar x 10 65 x 10 105 x 5 145 x 5 165 4x8 (video of first set below) deficit deadlift 120 3x5 leg press 200kg 3x30 (30 reps is bloody brutal regardless of weight) hamstring curl 3/4 stack 6x15 ab wheel 5x15 done Quote Link to comment Share on other sites More sharing options...
Realtalk Posted February 1, 2017 Report Share Posted February 1, 2017 May as well get someone at your gym to wrap for you in training then just get the same person do it at the comp... that's what I'd do. The person who writes your program doesn't need to wrap your knees. if you're going to wrap yourself its worth noting you can't get them near as tight as when your coach does it so if gonna wrap yourself will be a shock regardless. You just can't keep the leg straight and get the leverage to crank them as hard as someone else will. I have thought I was cranking in training, like doing as hard as I could. Then when someone did it I was like wtffff. You know the feeling lol. everyone is just like harden up but that's stupid. You gotta condition yourself to it in training. It's exactly the same if you rip your hands open on the opening deadlift, do they think if you just harden up if won't impact your following deadlifts lol. Also if you're squatting to depth and getting passes that are boarderline but passes nonetheless if you throw a real tight wrap into your already boarderline squat is potentially going to be high. Think about it man want to see you squat well Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 1, 2017 Author Report Share Posted February 1, 2017 2 hours ago, Realtalk said: May as well get someone at your gym to wrap for you in training then just get the same person do it at the comp... that's what I'd do. The person who writes your program doesn't need to wrap your knees. if you're going to wrap yourself its worth noting you can't get them near as tight as when your coach does it so if gonna wrap yourself will be a shock regardless. You just can't keep the leg straight and get the leverage to crank them as hard as someone else will. I have thought I was cranking in training, like doing as hard as I could. Then when someone did it I was like wtffff. You know the feeling lol. everyone is just like harden up but that's stupid. You gotta condition yourself to it in training. It's exactly the same if you rip your hands open on the opening deadlift, do they think if you just harden up if won't impact your following deadlifts lol. Also if you're squatting to depth and getting passes that are boarderline but passes nonetheless if you throw a real tight wrap into your already boarderline squat is potentially going to be high. Think about it man want to see you squat well yeah good point, i got a couple guys that can wrap me tight, will do. Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 6, 2017 Author Report Share Posted February 6, 2017 w7d1 squat 65 x 5 105 x 5 145 x 5 165 3x6 (sleeves) 165 4x6 (wraps) deficit deadlift 130 5x3 leg press 350kg 3x20 ab wheel 3x15 first week back in wraps. felt good, happy. normally few few weeks back in wraps are ugly as, but this is not bad. this is set 6 of 7 Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 7, 2017 Author Report Share Posted February 7, 2017 w7d2 bench press 60 x 6 80 x 6 100 5x6 face pull 1/3 stack 5x12 cable row 69kg 5x15 biceps/triceps/delts till gym shut, 40 mins or so, big pump session as usual. deadlift tomorrow, going away for weekend will bench on saturday in sydney Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 8, 2017 Author Report Share Posted February 8, 2017 W7d3 39 degree day. No fun deadlift 70 x 6 120 x 6 140 x 6 170 6x6 sldl 120 3x10 leg extension 1 leg 20kg 5x12 each side Quote Link to comment Share on other sites More sharing options...
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