maccaz Posted January 27, 2016 Author Report Share Posted January 27, 2016 video from todays top set 200x5 not super happy with it, toes need forward a little bit more. need to do a proper lockout on each rep not just drop it straight away. pussy hands making me re set my grip heaps. work in progress. probably a pr for my hands without straps lol GyzzBrah and gazza 2 Quote Link to comment Share on other sites More sharing options...
Wookie Posted January 27, 2016 Report Share Posted January 27, 2016 "toes need forward a bit more" What? Not a bad starting point. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 27, 2016 Report Share Posted January 27, 2016 Do you reckon you will be able to squat what you attempted previously by the time of your next comp bro? Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 28, 2016 Author Report Share Posted January 28, 2016 2 hours ago, Wookie said: "toes need forward a bit more" What? Not a bad starting point. fair enough. previously had toes pointing out like this and was told to point them more forward, so have always done a bit in the middle. guess no right or wrong way just what feels right. 2 hours ago, GyzzBrah said: Do you reckon you will be able to squat what you attempted previously by the time of your next comp bro? hope so bro! thats the plan anyway. no sense competing over and over and not improving. feeling like i am back on track so should do. PS sorry for being harsh in vegan thread. I just see your name and a long ranty type post and automatically hate it because of your previous form but i will keep an open mind and read what you have to say, long as you don't be a dick head or push your opinion like its the final say on the matter. peace Georg 1 Quote Link to comment Share on other sites More sharing options...
Wookie Posted January 28, 2016 Report Share Posted January 28, 2016 No, I simply wanted to know what you meant by "toes need forward more" Your form is fine as is, hard to tell much from the front. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 28, 2016 Author Report Share Posted January 28, 2016 wookie method w2d3 worked 11.5 hour day, 6.30-6 consisted of sitting in a room and yarning for hours on end. didnt have time to go eat from 10am-5pm which was shit. should have been weak. went gym and killed it, got everything i wanted done bench press bar x lots 60 x 5 80 x 5 100 x 5 120 x 1 rpe 9.5 110 x 5 rpe 10, almost failed last rep 107.5 x 5 rpe 10, almost failed last 105 x 5 rpe 10, almost failed last so strong, but no stamina today, probably cos of food. wide grip pause bench (first time doing these, so hearty) 90kg 3 x 5 skullcrusher 20kg 5 x fail (bout 15-20 reps each set) mad tricep pump body weight coming down, 112.5, down from a peak of around 115-116 just after holiday. diet is the same as usual, clean but big volume food, around 3200 cal give or take as i eat what i eat not to hit specific macros. so being training again making the weight come down. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 29, 2016 Author Report Share Posted January 29, 2016 W2d4 Squat 60 x 8 70 x 8 100 x 5 120 x 3 150 x 3 175kg 2 x 5 165kg x 5 High bar close stance 80kg 3 x 15 Yellow band extensions 3 x 20 Hung around to watch some of the guys test maxes so did curls while standing round Ez bar curl 30kg 5x15 gazza 1 Quote Link to comment Share on other sites More sharing options...
Wookie Posted January 31, 2016 Report Share Posted January 31, 2016 "Did curls while standing around" Lol. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 31, 2016 Author Report Share Posted January 31, 2016 Just now, Wookie said: "Did curls while standing around" Lol. Bugger thought thatd slip through unnoticed lol. Mate was doing them so worked in. Wasnt in squat rack atleast Quote Link to comment Share on other sites More sharing options...
Wookie Posted January 31, 2016 Report Share Posted January 31, 2016 Nah, no issues mate, last session of the week and it's just isolation. Just laughing at how you said it. Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 31, 2016 Author Report Share Posted January 31, 2016 just got programming, back into wraps this week and heavier squats, stoked! Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 1, 2016 Author Report Share Posted February 1, 2016 W3d1 Squat Bar x lots 70 x 5 120 x 5 150 x 3 160 x 1 170 x 1 180 x 8 wraps rpe 9 165 x 8 no wraps rpe 9.5-10 Bench Bar x lots 60 x 8 80 x 3 100 x 1 105 x 7 failed 8th 102.5 x 7 failed 8th Still too optimistic on bench i guess Db bench 34 x 8 40 x 8 36 x 8 Quote Link to comment Share on other sites More sharing options...
Wookie Posted February 1, 2016 Report Share Posted February 1, 2016 8 Reps with anything on bench is hard. Good stuff. Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 2, 2016 Author Report Share Posted February 2, 2016 W3d2 Very hard day today. Didnt get a good sleep at all and was in meetings all day interrupted my eating. Got it on lock down so its quietening down so i can get more sleep. Anyway i didnt fail any reps it was just hard Deadlift 70 x 8 120 x 5 140 x 5 170 x 3 200 x 1 210 x 4 200 x 4 190 2x4 Db kroc row 30kg x 15 5 sets on each side Sumo sldl 110kg 3 x 12 Leg curls Blue band 3 x 15 So some notes Did these with texas deadlift bar which is stupid. It may be bendy but its thin so harder to grip imo. Rekd my hands. Used straps for the 200s and 190s. Going to only use stiff eleiko bar from now on as thats closer to what il use in gpc comp. Apart frm that just the usual need to focus more on other areas like sleep and food. Try and get a solid 7-8 hours sleep rather than the 5-6 im getting. Feeling good tho ! Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted February 2, 2016 Report Share Posted February 2, 2016 You'll likely be using an Okie or Texas Deadlift Bar in GPC comps bro. I know Markos has Texas DL Bars so that's probably what you'd use for Vic States, and over here we have Okie Bars for Deads which the Texas Bar is actually based off lol. Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 2, 2016 Author Report Share Posted February 2, 2016 7 hours ago, BeastBuilder said: You'll likely be using an Okie or Texas Deadlift Bar in GPC comps bro. I know Markos has Texas DL Bars so that's probably what you'd use for Vic States, and over here we have Okie Bars for Deads which the Texas Bar is actually based off lol. sweet bro. didnt realise. will use bendy bar from now on for deads. Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 4, 2016 Author Report Share Posted February 4, 2016 W3d3 Upper body real sore from tues and monday so hopefully that means growth. Still had killer session. Did good on cg bench and didnt miss any reps Close grip bench Bar x lots 50 x 8 70 x 8 95kg 2 x 8 def rep pb and probably a pb in general 90kg 2 x 8 Spoto bench to 9rpe 70kg x 12, 9, 8 Ezbar skullcrusher 30kg 2 x 25 ouch Light flys to stretch 5kg 3 x 12 Feel strong in shoulders chest and arms Excited for heavy squats tomorrow Bw 111.9 Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 5, 2016 Author Report Share Posted February 5, 2016 W3d4 Good day for squat progress. Didnt feel perfect still a bit weird getting tight in upper body etc but improving every time i squat Squat 70 x 8 120 x 5 150 x 5 170 x 3 195 x 3 wrapped rpe 6-7 185 2 x 3 wrapped easy 160 2 x 5 no wraps rpe 7ish Post video later High bar 70kg x 12, 12, 24 (amrap) Good quad pump Alternating leg step ups with 50kg as couldnt get it right with band. Just kept going till quads burnt out Spotted someone for the first time on side spot. 305kg x 2. He failed the 2nd and we got it back up no worries. Nerve racking tho lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 8, 2016 Author Report Share Posted February 8, 2016 w4d1 good session every one better than the last only area for improvement is with squat, i need to be more consistent rep to rep. often il have 1 less than perfect rep in a set, whether its heavy or light, think just practice and making it more automatic like it used to be. still thats minor. everyhting moved well today. squat bar x 10 70 x 10 100 x 8 120 x 3 140 x 3 160kg 6 x 3 all felt good bench press, paused, speed bar x 10 60 x 10 80 x 3 90kg 6 x 3 got the leg drive cranking well now i think. spoto bench 70kg 3 x 12 light db fly to stretch 5kg 3 x 10 Wookie 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 9, 2016 Author Report Share Posted February 9, 2016 w4d2 hot day, hot in the gym, went earlier in the day so one less meal deep, but went alright still. body weight up a bit because have been drinking quite a bit of water. eating clean and not excessively still. bw was 114.5kg though which is more than i want it to be right now lol.. just gotta keep being consistent i guess and itll come away. deadlift 70 x 10 120 x 5 140 x 5 170 x 3 200 x 1 210 x 4 x 2 (last set i used straps) rpe 10 each for last couple sets. 200 x 4 x 2 (last set used straps) rpe 10 for last couple sets so hands are getting tougher. still need a lot more work though. every second rep is a bit iffy grip wise. first rep is sweet though and thats the one that counts kroc db row 30kg 3 x 15 sumo sldl 120 x 8 130 2x8 ghr partials 2 x 15 still cant do ghr. gonna go back to band curls for a bit feeling good though. just glad i didnt fail any reps. all of the deadlifts were hard today. Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 11, 2016 Author Report Share Posted February 11, 2016 W4d3 Best bench session in ages Was silly and did a rep over prescribed range because prescribed number was very easy and got egged on by heaps of guys at gym. Wont do it again but it went well. Bench press Bar x lots 70 x 8 80 x 3 90 x 3 100 x 3 110 x 1 120 x 1 pause rpe 7 or 8. Easy. So decided to do 127.5 x 1 touch and go. Pb. Was never in doubt. Could have paused it just didnt in case of failure. Wont do again for rest of prep tho. 110kg 2x2 paused Slingshot bench press (blue reactive mark bell slingshot) 130 x 3 130 x 3 120 x 5 (meant to be 3 but weight was too light so went to rpe9) Cg bench 70 x 16 Db fly 8kg 3 x 15 Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted February 11, 2016 Report Share Posted February 11, 2016 So you think this makes you Mr 600 now ? Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 11, 2016 Author Report Share Posted February 11, 2016 3 hours ago, BeastBuilder said: So you think this makes you Mr 600 now ? need to pause it and also do it at the same time as a good squat and a good deadlift which im unsure if i am still capable of potentially im mr 585 now lol! Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted February 11, 2016 Report Share Posted February 11, 2016 29 minutes ago, maccaz said: need to pause it and also do it at the same time as a good squat and a good deadlift which im unsure if i am still capable of potentially im mr 585 now lol! Acceptance is the first step Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 11, 2016 Author Report Share Posted February 11, 2016 1 minute ago, BeastBuilder said: Acceptance is the first step ok glass shoulders ;) Quote Link to comment Share on other sites More sharing options...
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