maccaz Posted April 6, 2017 Author Report Share Posted April 6, 2017 been away at a mine site so havent been gym since sunday. squat tonight, bench tomorrow, deadlift sunday. also got a standing desk at work, which im hoping will help a bit with posture and hip tightness etc as i was spending 10-11 hours/day sitting previously, now will sit far less. maybe 1-2 hours a day when driving + in meetings. Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 8, 2017 Author Report Share Posted April 8, 2017 w14d2 (lsat night) got to gym and he tells me theyre closing early, had to be done in 40 mins including stretch and warm up. squat 70 x 5 120 x 5 160 x 3 180 x 1 200 x 1 (added wraps here) 210 x 1 220 3x1 very happy with this. heaviest ive done since nz nats in july. this was walked out, on a whippy shaky bar, with no time to stretch or warm up as much as i normally would. soon as i break at the top the bar starts shaking, and same when i change direction at the bottom. gonna be good with a squat bar in monolift Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 8, 2017 Author Report Share Posted April 8, 2017 w14d2 (this morning) bench press 60 x 5 80 x 5 100 5x5 wide grip pulldown 130lb 5x10 OHP 50 x 5 60 x 8 82.5 x 1 (standing ohp pb) 60 3x10 lots of arms Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 9, 2017 Author Report Share Posted April 9, 2017 W14d4 deadlift 70 x 5 120 x 5 170 x 1 200 x 1 225 x 1 (grinder) 215 2x1 squat 125 3x3 sldl 120 3x10 on the up and up. Still 30kg off my best deadlift but getting better every week. Monarchking 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 11, 2017 Author Report Share Posted April 11, 2017 w15d1 deload start squat 60 x 5 100 x 5 140 x 5 170 3x3 (sleeves) pause squat 115 3x3 (5+ second pause) walking lunge x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 13, 2017 Author Report Share Posted April 13, 2017 W15d2 bench 60 x 5 80 x 5 100 x 5 105 3x3 with long pauses pendlay row 70 5x10 arms Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 13, 2017 Author Report Share Posted April 13, 2017 here is 170 x3 squat from other day.feel nice and tight, excited to see how i go after a full deload, in a mono wtih a squat bar Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 14, 2017 Author Report Share Posted April 14, 2017 W15d3 deadlift 60 x 5 100 x 5 140 x 5 165 3x3 rdl 100 3x10 good morning 60 3x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 16, 2017 Author Report Share Posted April 16, 2017 W15d4 bench bar x 5 60 x 5 92.5 5x5 wide grip pull downs 130lb 5x10 ohp 60 3x10 biceps/triceps x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 18, 2017 Author Report Share Posted April 18, 2017 W16d1 squat to 120 3x3 bench to 80 3x3 deadlift to 120 3x3 Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 19, 2017 Author Report Share Posted April 19, 2017 W16d2 bench press 60 x 3 80 x 3 90 x 3 110 x 15 big pb had 5x3 but just ground out 15 because they felt good. Was hard. Ohp 60 3x10 lots of arms bw 108.7 sleep and eat till Friday or Saturday when I do openers and seconds Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 23, 2017 Author Report Share Posted April 23, 2017 W16d3 squat to 205x1, 220x1 bench to 115x1, 125 x 1 deadlift to 200x1, 220 x 1 easy Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 23, 2017 Author Report Share Posted April 23, 2017 heres the best lifts from yesterday. Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 25, 2017 Author Report Share Posted April 25, 2017 w17d1 bench press 60 x 3 80 x 3 100 x 1 115 3x1 (opener) cable row 3x12 tricep press down 3x12 db curl 3x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 26, 2017 Author Report Share Posted April 26, 2017 W17d2 Squat to 120 3x3 bench to 80 3x3 deadlift to 120 3x3 all easy obviously Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 30, 2017 Report Share Posted April 30, 2017 Do you lift this weekend? Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 30, 2017 Author Report Share Posted April 30, 2017 Probably my best day of lifting yet. Weighed in 108.6 which is the lightest I have competed and around 11.5kg lighter than my last meet. squats went 205/222.5/240 all easy as. bench went 115/125/135 and that third bench was the only lift I really had to work for all day. Deadlidt went 205/225/240 This gave me 615 and third place (although bogus circus fed so doesn't mean a hell of a lot) i went in hoping for 230/130/230 so very happy! Now back to the grind for gpc spring cup in Brisbane in around 4 months where I will get a new pb total Going forward I need to stay uninjured and pick up my mental game as I wanted to be a lot more conservative on my third squat and dead until I was encouraged to up them to 240. In hindsight I had a lot more in the deadlift especially so gotta be a bit bolder on attempt selection. Here are the videos Monarchking and jimmybro1 2 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted May 1, 2017 Report Share Posted May 1, 2017 Good jOb Quote Link to comment Share on other sites More sharing options...
maccaz Posted May 2, 2017 Author Report Share Posted May 2, 2017 heres another cool video of my 3rd deadlift from the side, with mrs giving me helpful advice like "dont drop it" and roasting me on my shit grip, and my mate doing some decent back slaps Monarchking 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted May 6, 2017 Author Report Share Posted May 6, 2017 Next competition is gpc spring cup in Brisbane on 26 August w1d1 hips real tight today as haven't lifted or stretched since comp, my bad. joined new gym real good with monolift, heaps of good bars and heaps of acxsssory gear. Should be a good prep. Im gonna make an effort to be very consistent with accessory lifts which has been lacking lately also got my girlfriend (also my training partner lol) onto my coach and our programs are similar enough that it makes things a bit easier to work in and get things done quickly. Squat 65x 5 105 x 5 135 6x8 deficit deadlift 70 x 5 120 3x5 ghr 4x10 Leg press 200 4x10 abs (dead bugs) 4x20 band clamshells 4x15 then went for a bush walk up a mountain thing called hanging rock. Was a massive uphill mission, felt good when I got to the top though. About 1800m of rough up hill which is a lot of walking for me when it's basically climbing Quote Link to comment Share on other sites More sharing options...
maccaz Posted May 8, 2017 Author Report Share Posted May 8, 2017 W1d2 bench 75 5x10 bar row 75 3x10 biceps x lots triceps x lots side raises x lots shoulder rotations x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted May 10, 2017 Author Report Share Posted May 10, 2017 W1d3 deadlift 70 x 5 120 x 5 140 6x8 sldl 120 3x10 (yuck) ssb squat 90x10 110 3x10 good morning 40 3x10 banded wall sits Quote Link to comment Share on other sites More sharing options...
maccaz Posted May 15, 2017 Author Report Share Posted May 15, 2017 w2d1 (this was on saturday) bench 60 x 5 80 5x8 cg bench 70 5x10 bar row 75 4x12 bicep curls, various dbs, 5x12 tricep pressdowns, various attachments, 5x12 prone cobra (thoracic extension movement) 5x10 done i want to get good at barbell rows, ive always been weak at them, so im going to add 5kg a week and hopefully wind up at 100kg for multiple 10s eventually. cant hurt. i doubt i can do 100x5 right now. Quote Link to comment Share on other sites More sharing options...
maccaz Posted May 16, 2017 Author Report Share Posted May 16, 2017 w2d2 bodyweight 105.9 today. im keeping weight down and leaning out for next few weeks, then will do a very slow, sensible (for the first time ever) bulk to 114 or so over the course of the 12 week prep. this will let me put on 8-9kg over a prep which will help strength heaps, while keeping me well in range for an easy cut to 110s for gpc spring cup. squat 60 x 5 100 x 5 145 6x8 bloody cardio. video of one of the sets below deficit deadlift 135 3x5 leg press 200 4x10 ghr 4x10 (getting better at these but still very bad) deadbugs 5xamrap banded squats 5x10 banded clamshells 5x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted May 18, 2017 Author Report Share Posted May 18, 2017 w2d3 deadlift on brand new texas dl bar, hand shredder 70 x 5 120 x 5 150 6x8 (one set shown below) ssb squat (22kg bar) 72 x 5 102 x 5 122 3x8 SLDL 120 3x10 band wall squats 5xfail good morning 55kg 4x10 looking reasonably lean atm. been eating very "clean" and not really counting calories too closely, just rough guesstimates, and the volume is reducing my fat. body weight is 106.2 today. Quote Link to comment Share on other sites More sharing options...
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