Jump to content

maccaz 2018 prep log


maccaz

Recommended Posts

w5d1

 

got a new belt, 13mm, way more solid than old one, buffalo leather, v good christmas gift. had to push squats a bit to see how it feels.

 

squat

60 x 5

100 x 5

140 x 6

160 x 1

180 x 1

200 x 1

220 x 1

140 3x6

 

then did my usual upper body accessory with gf, will do lower accessory tomorrow

 

cable row 

10 x 12

 

tricep pressdown

10 x 12

 

bicep curl

10 x 15

 

 

Link to comment
Share on other sites

13 hours ago, Bigken1985 said:

What's the goal total 

652+

 

I'll be happy with any pb total, considering im in far better shape composition wise than previous comps.

hoping with the extra muscle I have atm, and being less fat, i should be able to do better than i have previously in 110s.

 

perfect world id like 600lb squat and deadlift in 12 weeks, but time will tell . my best totals are 255/140/255 @ 122 going 8/9 and 242.5/135/257.5 @ 108 going 5/9

Link to comment
Share on other sites

last day of "off season", start a bit more structured training now for competition in around 13 weeks, no more yolo shit on top of what im meant to be doing

 

deadlift

70 x 5

120 x 5

170 6x6

 

leg press

200 x 10

400 x 10

500 x 5 (heaviest ive done on leg press before. hesitant to claim a leg press pb but yeah that was crazy)

400 x 10

380 x 10

320 x 10

280 x 10

240 x 10

200 x 10

160 x 10

120 x 10

1 leg a side, 100 3x10 each side

 

rekd

 

ham curls

6x15

 

leg extension 

6x15

 

clamshell x 100 reps

 

 

Link to comment
Share on other sites

15 minutes ago, GyzzBrah said:

Are you getting someone to coach you on leadup to vic or sorting programming yourself? you aiming to place high (top 3 etc) in weight class or just doing it for fun?

Yup I have a coach, I did my own thing for off season but using coach for comp prep. 

I’m a bit off top3 for vic states because it’s a big comp. I came third in 110s at wrpf states in nsw because that was a small competition, but this I’ll be stoked to come in the top half of my weight class + always having battles with my friends who are around same numbers as me. Don’t take it too seriously 

Link to comment
Share on other sites

w1d2

 

really hammering shoulder health shit recently, gonna keep it up as it shows in my bench.

 

broomstick external and internal rotations x lots

high face pulls x lots

 

bench press

60 x 5

80 x 5

100 5x6

 

t bar row

60kg 3x10

 

low incline db bench

35kg 3x8

 

tricep pressdown

5x12

 

barbell curl

20 x 100 (over a few sets)

 

 

 

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...
×
×
  • Create New...