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maccaz 2017 gpc summer classic prep log

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W3d1 

 

bench feeling very good. 

 

Bench 

60 x 5

80 x 5

100 x 1

110 5x4 

 

cable row 

90kg 4x10

 

db bench 

35 3x8

 

bb curl

20 x 100

 

press down 

5x15 

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w3d2

 

squat

65 x 5

105 x 5

145 x 3

165 x 1 (add wraps)

190 5x5 pretty rough gym was so hot, made me get a nose bleed which distracted me as i dont get em anymore

 

pause squat

140 3x3

 

deficit deadlift

150 3x5

 

leg press

200 3x10

 

ab wheel 3x10

 

 

 

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W4d2 

 

big squat session 

 

squat 

65 x 5

105 x 3

145 x 2 

175 x 1 

add wraps

200 6x4 

 

pause squat 

145 3x3

 

deficit deads

150 3x3 

 

leg press

200 3x8

 

ab wheel x lots 

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w4d4 yesterday morning, killer session

 

deadlift

70 x 5

120 x 3

170 x 1

200 6x4 felt very easy

 

squat

65 x 5

105 x 5

150 3x5 sleeves

 

RDL

120 3x8

 

leg press

250 3x8

 

 

 

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w5d1

 

bench press

60 x 5 

80 x 3

100 x 1

120 5x3

 

cable row

80kg 3x8

 

db bench

37.5 2x8

45 x 8 (pb) bloody hard lol

 

bicep curl

100 rep 20kg

 

tricep pressdown

heavy 3x12

 

rest today, squat triples tomorrow, fun

 

 

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W5d2 

 

squat

65 x 5 

105 x 5

145 x 1

165 x 1

add wraps

190 x 1 

207.5 5x3 

 

pause squat bare knees

155 3x3

 

deficit deadlift 

160 3x3 

 

leg press

200 3x 8

200 x 30 (RIP)

 

ab wheel

3x8

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w6d1

get a deload next week and definitely need it

 

bench press

60 x 5

80 x 3

100 x 2

115 x 1

125 5x2 (7.5 off my all time best double, but for 5 sets)

 

cable row

heavy 5x12

 

db bench

40 3x8

45 x 8 pb

 

lots of biceps and triceps

 

 

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w6d2

shit session, just was feeling off, way over tired, need this deload apparently.

 

squat

65 x 5 

105 x 5

145 x 1

175 x 1 (realised i was in trouble at this stage as it didnt fly like it should)

add wraps

200 x 1

212.5 x 2

200 3x3

 

pause squat

150 3x3

 

deficit deadlift

150 3x3

150 x 8

 

ab wheel

3x10

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w7d2

 

squat

 

60 x 5

100 x 5

140 x 3

170 3x3

 

pause squat

120 3x3

 

banded squat

60 3x10

 

bench friday, deadlift saturday, then next weeks gonna be hard

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