maccaz 2017 gpc summer classic prep log

maccaz

854 posts in this topic

1 hour ago, jimmybro1 said:

Maccas has returned! When are you getting back on the platform? 

Never left mate, just took a few steps backwards to get back to where I was at a lighter healthy weight lol. Competing in 3.5 weeks in Brisbane in the 110s, should be able to pb all 3 lifts all going well 

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w13d3

 

bw 113.5 in evening

 

been sick so knew this session was going to be rough, but once i got into it, was fine.

 

squat

65 x 5

105 x 5

145 x 2

175 x 1

195 x 1 

add wraps (new lilliebridge wraps)

225 x 1

240 x 1

250 x 1

260 x 1 (video below)

 

equal pb, deeper than i did it last time. I was 122kg when i did it last time, so this is good progress.

 

this week i have gone 260/140/255 in the gym

 

my openers and seconds will be roughly

 

242.5/125/242.5

257.5/135/257.5 

 

then see whats left for thirds.

 

hoping for around 680 total

 

deload now, do openers and seconds in 1.5 weeks

 

 

Monarchking and gazza like this

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Tongue adds 5kg of thrust!! Good effort fella.

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W13d4 on Saturday morning 

 

bench 

60 x 5

80 x 5

100 5x5 

 

rows

 

pressdowns 

 

curls 

 

 

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w14d1

 

deadlift

60 x 5

100 x 5

140 x 3

170 3x3

 

split squat

4x10

 

rdl

100 3x8

 

abs x lots

 

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W14d2

 

bench to 100 3x3

 

curls

press downs 

 

 

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W14d3 (Thursday) 

 

squat

60 x 5

100 x 4

140 x 3

180 3x3 

 

pause squat

120 3x3 

 

ham curls 

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W14d4 

 

bench 

60 x 5

80 x 5

95 5x5 

 

wide grip pull downs 

 

press downs 

 

bicep curls 

 

 

 

light squat bench dead Monday, openers and seconds Thursday where I'm aiming for 257.5/135/257.5 for an = comp pb total

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W15d1

 

squat to 120 3x3

bench to 85 3x3 

deadlift to 120 3x3

 

rest and eat and sleep till Thursday where I'll do openers and seconds. 

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w15d2 last heavy training

 

squat

75 x 5

125 x 3

175 x 1

add wraps

225 x 1

242.5 x 1 (approx opener)

257.5 x 1 (approx second)

 

bench press

70 x 5

100 x 4

115 x 1

125 x 1 (approx opener)

135 x 1 (approx second)

 

deadlift

70 x 6

120 x 3

170 x 1

220 x 1

240 x 1 (approx opener)

255 x 1 (approx second)

 

all moved fine, maybe a bit harder than i expected but not maxes. another week of rest and food and ill smash pbs. 

 

bodyweight is 111.8 so not much of a water cut needed.

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w16d1 last night

 

bench

60 x 5

80 x 3

100 x 1

115 x 1

125 3x1

 

rows

triceps

curls

 

 

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w16d2 tuesday night

 

squat 132.5 3x3

bench 80 3x3

deadlift 132.5 3x3

 

done

 

water loading now. 1l only and a light dinner tomorrow and i should be spot on for 110s.

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comp weekend. Cut water to 109.25, down from 113 or so. Lifted at 114.5.

 

Had a very rough day, my depth has improved lots but the judges were brutal and a lot of people got reds for squats, i got slaughtered and came very close to bombing. had to take my opener 3x and sink deeper than i ever have. few people pissed about the judging but it was consistent across the day so cant really be unhappy. just need to really work on my depth going forward.

 

i went

 

242.5x/242.5x/242.5

125/135/140x

240/257.5 (pb)/ 260x

 

so 5/9 and 635 total

 

On the bright side, thats my biggest total at 110, and with an all time pb deadlift, but was bummed because i had probably 270 in the tank on squat, but after all thoise reds i was rattled bad and head wasnt in the game.

 

here are my videos

 

 

 

 

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so last night before flying out i decided to do some heavy sleeve squats and got a 35kg pb in sleeves (previous best was 210)

 

Squat:

60 x 5

100 x 5

140 x 2

180 x 1

200 x 1

225 x 1

245 x 1 

 

 

gazza likes this

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here is my second attempt at 242.5kg which got 2 red lights for depth on the sides, im never squatting high again, it was bloody stressful going for the third after this lol

 

 

 

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Saturday was w1d1 

 

ssb squat

70 x 5

110 x 5 

125 4x10

 

dead 

 

leg presss

leg extensions 

Ham curls 

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W1d2

 

bench press

bar x 10

70 5x10

 

machine row 

10x10

 

tricep press down

10 x 10

 

bicep curl 

10x10 

 

side raise

5x10

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W1d3 

 

got a bug and a headache so had to work around that 

 

front squat

100 3x10 

 

high bar 

140 x 8

 

deadlift 

130 4x10 

 

leg extension 

45kg sets of 10 to absolute failure. Crazy 

 

ham curl 

half stack sets of 10 to absolute failure 

 

legs were very very pumped 

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I thought you had depth on your second bro. From the front at least

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11 hours ago, Bigken1985 said:

I thought you had depth on your second bro. From the front at least

Thanks man, they always look a bit better on the front. I'd say it was close. Could go either way. All good. Won't do that again 😂

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W1d4 

 

big hypertrophy upper body session

 

cg bench 

60 6x12

 

football bar ohp

60 5x12 

 

pulldown 

5x12 

 

Db shrug 

40 5x15 

 

lots of curls and press downs to finish 

 

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W2d1 

conditioning coming back quick, but was tough going. 

 

High bar squat 

60 x 5

100 x 5

140 5x10 

 

leg press

240 5x10, amrap 17, amrap 13 

 

leg extension 

5x10, then single leg light till failure both sides 

 

ham curl 

6x10

 

split squat

5x10 each side

 

jelly legs after that 

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W2d2 

 

bench press

40 x 10

75 6x10

75x15 amrap triceps fried 

 

lots of sets of 10 on diff machine rows 

 

10x10 biceps 

10x10 triceps 

 

5x10 side raise 

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W2d3 

 

deadlift 

60x5

100x5

145 5x8

 

front squat 

100 4x8

 

gym shut ran outta time 

 

bench in the morning 

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W2d4

 

close grip bench 

75 5x12 

 

wide pull down

6x12 heavy as possible 

 

seated ohp

65 4x8

 

fly 

5x10 

 

heavy press down 

5x10

 

17 days since last taking any supplements. Factoring in half lives I should be pretty low test ATM but I still feel good and strong. See how I go next couple weeks. Maintaining my bw at 108.5 

 

im going to stay off for a while so I can have fresh receptors when I get on again as it was getting to a point where I was having to add more and more with limited benefit 

 

going indoor Rock climbing tonight which should be decent cardio 

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