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maccaz 2017 gpc summer classic prep log

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bench today w4d3

 

bench

60 x 5

80 x 5

95 5x6

 

machine shoulder press

5x12

 

pulldown

5x12

 

tricep pressdown 

5x12

 

rear fly

5x12

 

fly

3x12

 

bicep curl x lots

 

start a  12 week peaking program on 7/1 for gpc vic states

 

 

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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

 

 

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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

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W5d4 

 

still doing my own thing for the next week till prep program starts 

 

deadlift 

60 x 3

100 x3

150 x 1

180 x 1

200 x 1

227.5 x 1 v easy 

160 3x6 

 

hack squat

140 5x10 rough af 

 

lots of leg extensions and ham curls 

 

bw 111.6 

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W6d1 

 

bench 

60 x 5

70 x 1

100 x 1 

110 x 1

120 x 3

85 6x8

 

bb curl 

20kg 5x20 (did these in squat rack) 

 

tricep pressdown 10x20 

 

cable row 

120lb 6x12 really strict 

 

fun

 

squat tomorrow 

 

 

 

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bench

60 x 8

80 x 1

90 6x8

 

plate load pulldown

35kg each side, 5x10

 

barbell curl

20kg x 100 reps total over a few sets

 

tricep pressdown

6x15

 

 

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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

 

 

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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?

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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 

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Vic states prep

w1d1 

 

squat

60 x 5

100 x 5

140 x 1 

add wraps

160x1 

170 6x6 

 

Pause squat 

120 3x5

 

Deficit deadlift

120 3x5 

 

leg press

250 3x10

 

clamshell x 100

 

abs 4x10

 

banded squats 3x10

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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)

 

 

 

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w2d2

 

bench press

60 x 5

80 x 3

90 x 1

102.5 5x5

 

cable row

160lb 5x10

 

bicep curl

20kg x 100 reps over a few sets

 

tricep pressdown

heavy 5x10

 

 

 

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