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maccaz

maccaz 2017 gpc summer classic prep log

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w2d4

have bad doms still from tuesday but all good got it done, all really light so no worries just gassing. 

 

deficit deadlift

60 x 5

100 x 1

135 5x8

 

leg press

300 3x10

 

ham curl

half stack 4x10

 

leg extension

3/4 stack 4x10

1 leg leg extension light 3x10 each side

 

bit of abs

 

 

 

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w3d1

 

high bar squat in heels

60 x 5

100 x5

130 4x8

 

leg press

340 x10

300x10

260x10

220x10

180 x10

140 x 10

 

leg extension

6x15

 

ham curl

6x15

 

went bit higher rep on the accessories today to really smash my legs, was good. sore already

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W3d2

 

bench 

60x8

80 5x8

 

t bar row

50 5x10

 

cable row

half stack 5x10

drop set to quarter stack x 20

 

bicep curl x lots

 

side raise 5x10

 

tricep pressdown x lots 

 

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W3d3 

 

massive session

 

Deadlift to 200x1, 220x1. Very very easy just a couple of yolo singles before programmed stuff 

 

deficit deadlift 

60 x 5

100 x 5 

145 4x8

 

sldl

100 4x10

 

leg press 

320x10

300x10

Continue and dropped in 20 per set of 10 to 100kg so was like 10 sets all up no rest between them gf just takes a plate off and I go again 

 

Leg extension 

5x10

 

ham curl 

5x10 

 

legs absolutely fried lol hobbled to car 

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W3d4

 

Close grip bench 

60 x 5

80 6x10

 

Incline db bench 

25x10

30x8

25 4x10

 

wide pulldown

6x12

 

Triceps and shoulders cooked by this point so went super light on ohp

seated ohp 

45 5x10 

 

Tricep press down

200 reps total 

 

Ez bar bicep curls

100 reps total 

 

 

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w4d1

 

shuffled days round, mucked round a bit. bench feeling good tho, keen to peak and get some actual weight on bar.

 

bench

60 x 5

90 3x8

50 x 30

60 x 20

 

chest support t bar row

40 5x12

 

db curl 5x15

 

tricep pressdown 8x15

 

side raise 5x10

 

squat tomorrow

 

 

 

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w4d2 yesterday

 

squat

60 x 5

100 x 5

140 x 1

160 x 1

180 2x1 good easy singles

120 3x8

 

leg press

200 x 10

400 x10

360 x 10

320 x 10

280 x 10

240 x 10

200 x 10

160 x 10

120x10

no rests, got mrs to take the plates off each set so went set after set after set with very brief stop to ditch plates. this was crazy.

 

ham curl

5x12

 

leg extension 

5x12

 

band clamshells

5x10 each side

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w4d3 today

 

cg bench

60 x 5

90 3x10

 

narrow grip pulldown

5x12

 

wide grip pulldown

5x12

 

plate load machine shoulder press

40/side 4x10

20/side x 30 burn

 

triceps

biceps

 

done

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W4d4 

 

bad bad doms. Over tired. Bad day at work. Cbf training but did it 

 

deadlift

60 x 5 

100 x 5 

140 x 1

180 x 1

220 x 1

120 3x8

 

sldl 

100 4x10

 

ham curl x lots and heavier than usual

leg extension x lots and heavy 

 

really killed it on those last two destroyed my legs making the most of compounds still being light so smashing heap of volume and intensity on accessory 

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W5d1 

 

next 4 week block the weight comes up thankfully. Lot of volume still. 

 

bench press 

60 x 5

85 5x8

 

Incline db bench 

25 4x10

 

wide grip cable row on camber bar to go deep 

68kg 7x12 

 

tricep pressdown x lots

side raise x lots 

bicep curl x lots 

 

squat tomorrow 

 

 

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w5d2

 

did lots today

 

squat

60 x 5

100 x 5

140 x 5

170 x 1 (wraps)

200 x 1 (wraps)

130 5x8 bare knees

 

leg press

440 x 10

420 x 10

and dropped a plate a set down to 100 x 10, so about 15 sets. no rest. killed me. nearly spewed. had to cool down for a bit

 

ham curl

6x10

 

leg extension

6x10

 

band clamshell

5x10 each side

 

 

heres the 200 squat. pretty high and shaky but this is good sign after 3 months no knee wraps:

 

 

 

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W5d4 

 

deadlift

60 x 5 

100 x 5 

145 5x8

 

leg press 

150kg 1 leg 3x10 each side

300 5x10 

200 x 20 

 

split squat

3x10 

 

ham curl x heaps 

 

extensions x lots 

 

clam shells x lots 

 

quads growing heaps 

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On 12/11/2017 at 8:22 PM, maccaz said:

w3d1

 

high bar squat in heels

60 x 5

100 x5

130 4x8

 

leg press

340 x10

300x10

260x10

220x10

180 x10

140 x 10

 

leg extension

6x15

 

ham curl

6x15

 

went bit higher rep on the accessories today to really smash my legs, was good. sore already

Stilettos or just run of the mill???

 

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On 28/11/2017 at 9:47 PM, maccaz said:

w5d2

 

did lots today

 

squat

60 x 5

100 x 5

140 x 5

170 x 1 (wraps)

200 x 1 (wraps)

130 5x8 bare knees

 

leg press

440 x 10

420 x 10

and dropped a plate a set down to 100 x 10, so about 15 sets. no rest. killed me. nearly spewed. had to cool down for a bit

 

ham curl

6x10

 

leg extension

6x10

 

band clamshell

5x10 each side

 

 

heres the 200 squat. pretty high and shaky but this is good sign after 3 months no knee wraps:

 

 

 

Nutter! That leg press set is insane.

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1 hour ago, gazza said:

Stilettos or just run of the mill???

 

hahah

run of the mill

 

and yeah, ive been trying to do heap of volume on legs with the drop sets etc, its bloody tough going but legs are growing heaps

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W6d2 

 

squat

60 x 5

100 x 5

140 7x6 

 

leg press 

1 leg 100 3x10 then

320 5x10

220 x 20 

 

clamshell 5x10

 

ham curl

5x12 

 

leg ext 

5x12

 

machine glute kickback (lol but it’s killer for glutes) 

3x10 

 

abs

5x10

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W6d3

 

cg bench 

60 x 5

82.5 6x8

 

db bench light incline

27.5 3x12 

 

wide grip pulldown

5x12

 

fly 

5x12

 

machine shoulder press

5x12 

 

biceps/triceps x lots 

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Been resting back, will squat tonight see how it’s going. 

 

Last night 

 

bench 

60 x 5

90 x 5 

110 x 1

120 x 1

100 x 9

90 x 12

90 x 15 (grind) 

 

cable row

5x12

 

cable fly 

5x12

 

biceps/triceps 

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