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maccaz

maccaz 2017 gpc summer classic prep log

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W3d4 last night 

 

machine fly 

55 5x10

 

cg bench

60 x 5

80 5x10 

 

wide grip pulldown 

72kg 5x10

 

Standing bb ohp 

60 4x8 

 

Hammer curl 

20kg 5x12

12.5kg 3x20 

 

pressdown

7x12 

 

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W4d1

 

natty status not affected me yet as far as I can tell. 4 weeks since last pin so test should be low. 

Bloods soon. 

 

High bar squat 

60 x 5

110 x 5

135 3x8

 

leg press

260 4x8

 

leg extension

10x10

 

ham curl

10x10

 

split squat 

8kg/side 3x10 working on stability. One side is shit 

 

 

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W4d2

 

bench press 

60x 5

80 3x8

 

cable row 

mid stack 10x10 killed me 

 

tricep pressdown 

200 reps 

 

bicep curls 

200 reps 

 

cable side raise 

light 5x10 each side 

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w4d3

 

deficit deadlift

70 x 5

120 x 5

150 3x8

 

front squat

80 x 3

100 x 3

120 x 1

130 x 1

140 x 1 pb

 

im shit at front squats. struggle to hold the bar in place, always ends up rolling. i think my legs can front squat 180-200 but my arms cant hold it in place lol

 

rdl

120 3x10

 

done

 

bench tonight, then next block starts sunday with some heavier shit

 

 

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W4d4 

 

cg bench

60 x 5

75 x 5

105 x 1

115 x 1

75 3x8

 

wide grip pull down 

62kg 10x10 short rests

 

seat ohp 

60 3x8

 

pec deck 

50kg 5x10 

 

biceps/triceps x lots as usual 

 

 

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w5d1

 

massive leg day

 

squat

60 x 5

100 x 5

140 x 3

150 5 x 8 

 

deficit deadlift

145 3x5

 

leg press (worked to top weight then did a massive drop set, got gf to take 2 plates off a time so no rest)

200 x 10

240 x 10

280 x 10

300 x 10

260 x 10

220 x 10

180 x 10

140 x 10

100 x 10

60 x 10

20 x 10

 

that was fucked

 

 

did the same again with extensions and seated ham curls, worked up to a top set, then dropped a plate each set for 10s, 14 sets of each.

 

 

legs are rekd today

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23 hours ago, maccaz said:

w5d1

 

massive leg day

 

squat

60 x 5

100 x 5

140 x 3

150 5 x 8 

 

deficit deadlift

145 3x5

 

leg press (worked to top weight then did a massive drop set, got gf to take 2 plates off a time so no rest)

200 x 10

240 x 10

280 x 10

300 x 10

260 x 10

220 x 10

180 x 10

140 x 10

100 x 10

60 x 10

20 x 10

 

that was fucked

 

 

did the same again with extensions and seated ham curls, worked up to a top set, then dropped a plate each set for 10s, 14 sets of each.

 

 

legs are rekd today

Nutter!!!

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w5d2

 

bench press

40 x 5

80 5x8

 

cable row

80kg x 10 drop set no rest down to 10kgx10, rekd

 

machine row

55kg 5x10

 

rear fly

light weight 5x12

 

cable side raise 

5x10 each side

 

db curl x lots

 

tricep pressdown x lots

 

 

liking the super high volume/drop setting for accessory, will keep doing it. my legs are still toast from sunday.

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W5d3

 

had to squeeze two sessions into one because I’m away this weekend and will be squatting with coach on Saturday 

 

cg bench 

60 x 8

80 5x8 

 

deadlidt

70 x 5

120 x 5 

160 5x8 

 

lots of press downs and curls in between spotting friends squats 

 

rest tomorrow and Friday, squat with coach in Gold Coast on Saturday 

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Had heaps of dry needling and deep tissue massage in my glutes and hams so backed off the numbers heaps and just had a technique session with coach 

 

w6d1

 

ssb squat

65 x 5

105 x 5

145 x 6

105 6x6 

 

deficit deadlift 

70 x 5

120 x 5

160 3x5 

 

 

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W6d2

 

Bench

60 x 8

90 6x8

 

bench feeling strong. These were all quite easy. 

 

T bar row 

70 5x10 

 

one arm machine row

50lb 5x12 each side 

 

bicep curls

tricep extension 

 

got a hip stability program from physio which I’ll be following religiously for next 6 weeks as it’s my big weakness in the squat. 

 

Im going on holiday for 2 weeks on next Tuesday and will be in a cruise ship so will muck around with the gym on there but mainly having time off and embracing the buffers lol. 

 

Tomorrow will be 7 weeks since last pin. Strength feels fine but I haven’t gone heavy. I had a touch of sad feels last week but I’m prone to that shit anyway sometimes and it was only slightly worse than usual, plus I expected it and was pleasantly surprised. Sex drive is back 100% after it dropped off for a couple weeks. Feeling positive that I’m starting to recover 

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w6d3

 

(gonna get boring here including my extra hip glute work to keep track)

 

banded wall sit paused 5x3

goblet squat 10kg 4x10

single leg rdl 10kg 3x8 (so fkn hard)

deadbug 3xfail

 

deadlift

60 x 8

100 x 5

140 x 1

170 6x6

 

high bar squat

60 x 10

100 x 5

120 4x8

 

sldl

100 4x10

 

split squat x lots

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W6d4

 

bench 

70 x 5

100 x 2

120 x 1

 

cg bench 

80 6x8 

 

viking press

50 x 10

90 x 4

50 4x10

 

cable row 

4x10

 

big dogs tomorrow, then holiday from Tuesday. Gonna be on a cruise ship so will just muck around in the ship gym when I feel like it. Sounds like it has heaps of accessory gear/machines so will be good 

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