maccaz Posted March 6, 2018 Author Report Share Posted March 6, 2018 w9d1 bench 60 x 5 80 x 3 100 x 1 120 x 1 127.5 4x2 row 3x8 arms Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 6, 2018 Author Report Share Posted March 6, 2018 w9d2 squat 80 x 5 130 x 3 180 x 1 add wraps 205 x 1 230 x 2 235 x 2 230 2x2 all felt really good. squat back on a roll again pause squaut 150 3x3 ab wheel 3x10 clamshell 3 x10 heres 235 Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 8, 2018 Author Report Share Posted March 8, 2018 W9d3 bench press 60 x 5 80 x 3 100 x 1 112.5 5x3 pulldowns tricep press downs curls Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 10, 2018 Author Report Share Posted March 10, 2018 w9d4 deadlift 70 x 5 120 x 3 170 x 1 220 x 1 240 3x1 squat 140 3x3 Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 13, 2018 Author Report Share Posted March 13, 2018 w10d1 bench press 70 x 5 90 x 1 100 x 1 120 x 1 135 3x1 cable row 170lb 3x8 biceps/triceps/band rotations Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 14, 2018 Author Report Share Posted March 14, 2018 W10d2 had to do wrap rolling and plate loading etc for mrs before starting as she had to do singles too and went first so I was feeling pretty cbf by the time I started squatting but turned it round and killed it. Squat 80 x 5 130 x 4 180 x 1 230 x 1 250 3x1 pause squat 140 3x3 abs one more week of singles next week Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 23, 2018 Author Report Share Posted March 23, 2018 W10d3 was deadlift 250 2x1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 23, 2018 Author Report Share Posted March 23, 2018 W11d1 bench to 137.5 2x1 and some accsssory Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 23, 2018 Author Report Share Posted March 23, 2018 W11d2 squat 80 x 5 130 x 2 180 x 1 add wraps 220 x 1 240 x 1 252.5 2x1 abs Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 23, 2018 Author Report Share Posted March 23, 2018 W11d3 today bench to 95 3x3 deadlidt to 170 3x3 one more light day on monday. Openers and seconds session next Wednesday which will be around openers : 235/125/235 seconds : 250/135/250 (that gives me equal last comp and my best u110 total on seconds ) gazza 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted March 25, 2018 Report Share Posted March 25, 2018 We going to be close on Wilks bro. What bw u at ? Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 25, 2018 Author Report Share Posted March 25, 2018 15 hours ago, Bigken1985 said: We going to be close on Wilks bro. What bw u at ? Not sure what that is bro as measure total in kilograms over here. 110 Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 26, 2018 Author Report Share Posted March 26, 2018 W12d1 squat to 120 3x3 bench to 60 3x3 deadlift to 120 3x3 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted March 28, 2018 Report Share Posted March 28, 2018 On 26/03/2018 at 8:48 AM, maccaz said: Not sure what that is bro as measure total in kilograms over here. 110 Haha fair enough 622.5 then. Beat it! Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 28, 2018 Author Report Share Posted March 28, 2018 last night did squat 80 x 5 130 x 3 180 x 1 add wraps 220 x 1 235 x 1 247.5 x 1 bench 70 x 5 90 x 2 110 x 1 122.5 x 1 132.5 x 1 deadlift 70 x 5 125 x 3 175 x 1 225 x 1 240 x 1 all very easy. happy with that plan for comp is to open on 235/122.5/235, go roughly 250/132.5/250 for seconds Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 31, 2018 Author Report Share Posted March 31, 2018 Bench to 110 5x3 rows triceps Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 4, 2018 Author Report Share Posted April 4, 2018 squat to 120 3x3 bench to 120 3x1 deadlift 120 3x3 Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 9, 2018 Author Report Share Posted April 9, 2018 comp yesterday. misgrooved second squat so took much lower than planned third, sucks but better to make a shitty squat than miss a good one. squats were 230/245/252.2 bench were 120/132.5/137.5 deadlift were 225/245/255 so 645 total. 5kg off my all time best total. bit gutted. need to take some time off and just focus on getting stronger wtihout competing for a while now. last 3 comps have been 615/635/645 so gradual improvement but far too slow. gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 12, 2018 Author Report Share Posted April 12, 2018 had a yolo session, pb'd my deadlift. very happy. bench 70 x 5 90 x 3 110 x 1 120 x 7 pb 130 x 1 deadlift 70 x 5 120 x 5 170 x 1 220 x 1 240 x 1 260 x 1 pb gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 14, 2018 Author Report Share Posted April 14, 2018 yolo squat session, decided to really crank the wraps and see what i can do. start doing normal type volume training on monday., plan is to diet 3-4kg down for my wedding in June, then back to the grind for powerlifting. last night squat 80 x 5 130 x 3 180 x 1 add wraps 220 x 1 245 x 1 265 x 1 pb Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 24, 2018 Author Report Share Posted April 24, 2018 so i'm dealing with a torn calf, cant train lower body at all. cant really walk properly or anything. Went in on saturday bench 70 x 5 90 x 5 100 x 10 110 x 10 110 x 9 110 x 8 100 x 15 viking press 60 kg x 5 amraps, about 10-15 reps each set curls done just focusing on healing the leg atm. Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 25, 2018 Author Report Share Posted April 25, 2018 Pain is still v bad. Tapering down the painkillers now. I’ll attach today’s latest photo . Today bench 100 4x10 wide pulldown 5x10 triceps 5x20 bixeps 5x20 sessions dictated by how long I can be standing for. Hoping to improve that quickly as pain decreases FellowshipOfTheRon 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted April 26, 2018 Report Share Posted April 26, 2018 Did u end up competing? Or was this in prep. You seem to get messed up quite a bit bro Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 27, 2018 Author Report Share Posted April 27, 2018 18 hours ago, Bigken1985 said: Did u end up competing? Or was this in prep. You seem to get messed up quite a bit bro Yup i did, I had a rough day so took conservative attempts, went 252.5/137.5/255 in the week after comp i went 265/140/260 (and on the squat i fucked my leg) lol yeah man, unlucky. never put it together on the day Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 28, 2018 Author Report Share Posted April 28, 2018 leg mending slowly. i was able to squat an empty barbell for a set of 10 last night pain free, physio helping me with a plan to get back to 100%, will be starting to squat regularly from next week. yesterday had a big upper body session, first time doing incline bench in years, felt good. incline bench 60 x 10 80 x 10 100 3x8 (rpe 10) 60 x 15 cable fly 50lb/side 5x15 decline chest press machine 60kg/side 3x8 tricep pressdown x lots bicep curls x lots "uni lateral yates row" machine 40/side 5x10 felt jacked by the end gazza 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.