maccaz 2017 gpc summer classic prep log

maccaz

821 posts in this topic

Consistency paying off mate, killing it.

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15 hours ago, gazza said:

Consistency paying off mate, killing it.

thanks mate. 

kind of make a point of being very consistent, because plenty people are naturally stronger than me so best i can do is never miss a session. at worst i've had to push a session back a day or two because of work, but haven't missed one in over a year

 

anyway, heres a set of the deads from yesterday

 

 

 

gazza, Pseudonym and Monarchking like this

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Yep, life and work have a habit of getting in the way at times. I'm finally getting more consistent again. Great if you have the ability to shift a day and crack on the next day.

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w9d2 last night

 

bench press

60 x 5

80 x 5

90 x 3

100 x 1

107.5 x 1

115 5x4 (getting close to my strongest now, last couple sets were very very hard rpe10)

115 x 8 in slingshot

 

cable row

5x10

 

db bench

30 x 8

35 x 8

40 x 8 pb

30 x 12

 

lots of biceps and triceps

 

heres 115x4 second set

 

squat tonight

 

 

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Squat last night w9d3

 

65 x 5 

105 x 5

145 x 5

165 x 1

add wraps 

185 x 1

205 5x3 

190 x 5

 

pause squat

155 3x3

 

deficit deadlift 

155 3x3 

 

 

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W9d4 

 

bench press 

60 x 1

80 x 3

90 x1

100 x 1

112.5 3x3 

 

slingshot 

120 x 3

130 2x3

140 x 3 

 

wide pull down

70 5x10 

 

ohp seated

70 3x10

 

Side raises x lots 

 

going away for weekend will eat heaps and relax and try be fresh as for next week. Starting to feel beat up 

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w10d1 lastr night

 

was feeling shitty, bad headache for some reason. decided to stop being a bitch, and actually did really well.

 

deadlift

70 x  5

120 x 5 

170 x 3

210 3x3 

 

squat

60 x 5

100 x 5

140 x 1

155 3x3

 

rdl

130 3x10

 

abs x lots

 

 

bench tonight

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w10d2 last night

 

have had some hand pain, both hands, dunno why, bit sore to grip hard on bench, but got it done, its gradually improving at least.

 

bench press

bar x lots

70 x5

90 x 5

100 x 1

110 x 1

120 5x3

 

cable row

5x10

 

machine bench

90kg 5x12

 

biceps/triceps/side raises

 

 

rest tonight, squat tomorrow. keen

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W10d3 

squat last night was hard

 

65 x 5 

105 x 5

145 x 3

165 x 1

add wraps

185 x 1 

205 x 1

215 4x3 

 

pause swuat

145 3x3

 

deficit deadlift

150 3x3 

 

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W10d4 

 

bench press

60 x 8 

80 x 5

90 x 3

100 x 1

107.5 x 1

115 3x2

 

slingshot 

130 x 2

140 x 2

150 x 2

155 x 2 pb 

 

pulldowns x lots 

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heres some videos from this week. 215 x3 squat and 155 x 2 slingshot bench

 

 

 

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W11d1 

 

deadlift 

70 x 5 

120 x 5

175 x 3 

205 x 1

227.5 3x2 

 

ssb squat

65 x5

105 x 5

145 3x3 

 

rdl 

125 3x10 

 

band wall sit 

4xfail 

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heres first double today, bloody stoked. my best ever double is 240, and i could have done that today no worries.

 

 

eLm0 and gazza like this

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Nice. How's the dodgy hip holding up??

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18 minutes ago, gazza said:

Nice. How's the dodgy hip holding up??

 

touch wood everything seems to be holding together, probably longest completely injury free run ive had.

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w11d2 last night

 

i was getting a bit heavy, was sitting around 114 in the morning after a few days of yolo eating,  tightened it up and im 111.3, so in a very good place to keep slowly growing for the next 5 weeks till comp, then water cut easily into the 110s.

 

i have a cold which sucks, just trying to get the work done and be healthy in time for squats tomorrow night.

 

bench press

60 x 5

80 x 5

90 x 3

100 x 1

115 x 1

125 5x2 thats a pb for doubles, best i had done was 3x2 in the past

last few were very hard

 

cable row

5x10

 

db curl  

5x10

 

tricep pressdown

5x10

 

done

 

 

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W11d3 

 

squat 

65 x 5

105 x 3

145 x 2

175 x 1

add wraps

195 x 1

212.5 x 1

225 4x2 

 

pause squat 

145 3x3 

 

deficit deadlift

145 3x3 

 

band clamshells 

 

band squat 

 

light bench tomorrow, deadlift singles with coach on Saturday 

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W12d1 

 

deadlift 

70 x 5

125 x 5

175 x 3 

205 x 1

225 x 1

245 3x 1

 

pause squat

145 3x3

 

 

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w12d2

 

tuesday night

 

bench press

60 x 5

80 x 5 

90 x 1

110 x 1

120 x 1

132.5 4x2 (thats a pb double)

 

machine row

3x10

 

arms

 

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W12d3. 

 

Went in in wanting to beat my best ever double of 240kg 

 

65 x 5

105 x 5

145 x 2 

175 x 1

195 x 1

add wraps

225 x 1 

245 3x2 pb 

 

pause squat 

145 3x3 

 

ham curl

3x10

 

banded squats 

3x10 

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