maccaz Posted October 31, 2016 Author Report Share Posted October 31, 2016 GPC summer classic prep w1d1 joined a new gym. epic gym. its called elite sports performance in spottswood, melbourne. it has everything i think i could ever need. 3x monolifts, squat bars, benches, deadlift bars, every bar that im aware exists, GC, ssb, bamboo, etc. also has a big range of machines for accessory stuff which ive been missing out on lately. ill be throwing in a variety of accessory work from now on now that i have the option to do so with better equipment. body weight 110.0 sleep over weekend was not much because of big dogs, after party, taxi'ing drunks around, so i was pretty knackered after work but got through the session ok. one thing thats bothering me is im getting blood noses when squatting, but my blood pressure last 2 checks has been good. i think maybe just have a cut in there that keeps reopening. from now on all squats are in a monolift and with 25kg texas squat bar, or 60lb mastadon squat bar, depending whats available on the day. squat bar x lots 75 x 5 105 x 5 145 3x10 deficit deadlift 135 3x5 lying hamstring curl 3/4 stack 5x15 leg extension 3/4 stack 5x15 (tough as, long time since ive done these) banded bodyweight squats 3x15 banded clamshells 3x15 abducter machine half stack 3x15 also thanks @soundsgood for below meme Monarchking and ratz99 2 Quote Link to comment Share on other sites More sharing options...
Realtalk Posted October 31, 2016 Report Share Posted October 31, 2016 yeah once you have a blood nose following nose bleeds can be common. The vessels up your nostrils are only weak and take a while to heal over. Different with everyone of course. Can be as simple as heat, when your body heats up which is happening when you train they just open up. You can get them taken care of by the doctor they will burn them away. Monarchking 1 Quote Link to comment Share on other sites More sharing options...
ratz99 Posted October 31, 2016 Report Share Posted October 31, 2016 10 hours ago, maccaz said: GPC summer classic prep w1d1 joined a new gym. epic gym. its called elite sports performance in spottswood, melbourne. it has everything i think i could ever need. 3x monolifts, squat bars, benches, deadlift bars, every bar that im aware exists, GC, ssb, bamboo, etc. also has a big range of machines for accessory stuff which ive been missing out on lately. ill be throwing in a variety of accessory work from now on now that i have the option to do so with better equipment. body weight 110.0 sleep over weekend was not much because of big dogs, after party, taxi'ing drunks around, so i was pretty knackered after work but got through the session ok. one thing thats bothering me is im getting blood noses when squatting, but my blood pressure last 2 checks has been good. i think maybe just have a cut in there that keeps reopening. from now on all squats are in a monolift and with 25kg texas squat bar, or 60lb mastadon squat bar, depending whats available on the day. squat bar x lots 75 x 5 105 x 5 145 3x10 deficit deadlift 135 3x5 lying hamstring curl 3/4 stack 5x15 leg extension 3/4 stack 5x15 (tough as, long time since ive done these) banded bodyweight squats 3x15 banded clamshells 3x15 abducter machine half stack 3x15 also thanks @soundsgood for below meme Bet you wish that was Zyzz behind you m8. Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 2, 2016 Author Report Share Posted November 2, 2016 w1d2 had a massage, working on sciatic issue, helped a bit, will keep chipping away at it. after that i was feeling pretty good so setup on bench was good. weight was nothing but i focussed on setting up tight and leg drive, went really well. also started wearing wrist wraps. bench press (all paused) bar x lots 70 x 10 75 3x10 t bar row (unsure what the machine weighs i just count the plates i used) 50kg x 15 80kg 3x15 floor press 80 3x10 widegrip pulldown 60kg 5x15 ezbar curls 40kg 5x15 internal external band rotations 5x15 "prone cobras" (had to google these) 5x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 3, 2016 Author Report Share Posted November 3, 2016 Last night was extra arms/shoulders day just to try some shit in new gym cable curl ss cable pressdown around half a stack, bit heavier for triceps than biceps. sets of 15 on each till arms were dead. Rear delt fly machine (just to try it out) very light x 5 x 15 massive pump bamboo bar bench bar x 10 bar + 16kg kbs on bands 2x10 bar + 20kg kbs in bands 2x 8 bamboo bar bench is novelty really. Supposed to help shoulder stability but I call it the Michael j fox press. It's hard. Seat machine shoulder press 20/side 5x15 Damn I missed having accessory equipment haha Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 4, 2016 Author Report Share Posted November 4, 2016 w1d3 deadlift 70 x 5 120 x 5 140 3x10 (cardio as) leg press 100 x 8 200 x 8 300 5x8 romanian deadlift 120 3x10 hamstring curl 3/4 stack 5 x 12 10 ab wheel rollouts superset with 30 sec static wall squats x 4 sets (grim) Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 5, 2016 Author Report Share Posted November 5, 2016 w1d4 big morning session, bench press bar x lots 70 x 10 90 5x5 t bar row 60kg 5x15 ohp 50 5x10 tricep pressdown 300 reps at various weights, sets of 10-15 "wall angels" - this is a posture correction/back tightness exercise, il post a video/diagram later. its hard 5 x 15 kettlebell over head press with the kettlebell facing up, gotta keep shoulders stable af or the kettlebell tips. light weight and just work on stability, i guess its similar to working internal/external rotations 6kg 5x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 7, 2016 Author Report Share Posted November 7, 2016 W2d1 bench press all paused. Bar x lots 70 x 10 85 3x10 t bar row 40 x 50 50 x 10 40 3 x 10 floor press 60 x 10 80 x 10 100 x 9.5 missed 10th but that's a PR I guess? 90 2x10 wide grip pulldown 68kg 5 x 15 or so, just till they got ugly each set. cable curl 25kg x 300 reps over lots of sets internal and external band rotations x lots prone cobras 5 x 15 done Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 7, 2016 Author Report Share Posted November 7, 2016 heres floor press from last night Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 9, 2016 Author Report Share Posted November 9, 2016 w2d2 glute/sciatic issue on the mend, better this week squat bar x lots 65 x 5 125 x 5 145 x 1 155 3x10 (first set in video below) deficit deadlift 60 x 5 100 x 5 140 5 x 3 legpress 240kg 5 x 15 ab wheels 3 x 15 leg abductor machine light wweight 5 x 20 done squats were hard but improving week to week, feeling good with it Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 9, 2016 Author Report Share Posted November 9, 2016 another set from last night, looked a bit better, mate wanted me to post it on instacos she reckoned her ass looks good.. vanity fkn lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 10, 2016 Author Report Share Posted November 10, 2016 Extras day cable curl superset with cable pressdown 30kg on each to fail for 10 sets of around 20 on each preacher db curl 10kg x to fail x 5 sets each side hammer curl 20kg x to fail x 3 sets each side reverse hyper (had to try it out) 20kg 3 x 10 abductor/adductor machine half stack x 3 x 15 of each A lot of stretching and rolling of low back and glutes and hams and quads Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 11, 2016 Author Report Share Posted November 11, 2016 w2d3 killer session, was hard but smashed it out working in with mates on similar programs. deadlift 60 x 5 60 x 5 120 x 5 160 x 10 (video) 150 2 x 10 cardio deadlifts leg press work up to 300 3x12 romanian deadlift 120 3x10 ab wheel rollout superset with banded wall squats for time 4 sets of 10 on rollouts, superset with the time it take my frail mate to do the rollouts (longer than it should lol) good morning 50kg 4 x 10 heres video of the 10 @ 160. im getting better start positions but still inconsistent over the set. need to treat it more as ten singles. video cut out a bit as my phone rang but mate managed to fix it and only lost a rep in middle of video i think sciatic still being a bitch, just when i get tight or when i wake up. it doesnt interfere with training but surely something bad going on so might see physio. its not getting worse, if anything its getting better but still have bad days. doctor ruled out disk in spine. stretching glutes helps a lot. rolling glutes flares it up bad the following day. massage flares it up. go figure have been very very thorough with hip, low back, glute, hamstring stretching which is helping but still not 100% Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 12, 2016 Author Report Share Posted November 12, 2016 W2d4 Bw 111.8 this morning after big cheat meal last night. Been eating really well in general so not worried bout a spike here and there. bench bar x lots 70 2x8 90 5x5 t bar row 50kg 3x10 cable row 50kg 3x10 ohp 50kg 3x10 55kg x 10 lateral raise 15kg 5x10 7.5kg 2x to fail to burn out Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 19, 2016 Author Report Share Posted November 19, 2016 Had a few days off with bit of shit going on outside gym, work/home life etc and I guess on the plus side few days off healed the sciatic nerve problem appears to be 100% fixed. Skipped the squat and dead days for the week and got in had a really good pain free bench session now that I can set up without shooting pains. Bench press bar x lots 60 x 5 80 x 5 95 5x5 t bar row 40kg 5x15 tricep pressdown 3/4 stack (heavier than I usually do ) 5x20 widegrip pull down 70kg 5x15 ohp 40 x 10 50 3x10 feeling strong and healthy. This coming week will be good, first week back in wraps too Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 21, 2016 Author Report Share Posted November 21, 2016 w4d1 39 degrees and inside the tin shed gym probably hotter so decided to swap days one and two around as squatting would have been pretty useless, im still kiwi on the inside and cant deal with that shiet bench press bar x lots 60 x 10 80 x 5 95 3x8 all felt really good t bar row 50kg 3x15 floor press 85kg 3x8 widegrip pulldown quite heavy (didnt check) 3x15 db curls x lots tricep pressdowns x lots only 19 degrees tomorrow will be much better for squatting GyzzBrah 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 23, 2016 Author Report Share Posted November 23, 2016 w4d2 squat 170 x 5 (felt a pop in glute so dropped weight back dont wanna risk anyhting at htis point) 150 2x8 leg press 300 3x10 ham curl half stack 3x10 belt squat x lots just playing around with the machine getting the feel for it ab rollouts 3x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 25, 2016 Author Report Share Posted November 25, 2016 W4d3 bench press bar x lots 60 x 5 80 x 5 90 x 5 100 5 x 5 cable row (real wide grip handle, was hard) 70kg 5x15 ohp 50kg 3 x 10 tricep pressdown lots, went till triceps were buggered db side raise 7.5 x 10 10 x 10 12.5 x 10 7.5 3x10 halal snack pack after, currently got meat sweats in bed Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 26, 2016 Author Report Share Posted November 26, 2016 w4d4 bodyweight 109.0 deadlifting in the morning is pretty shit but got it done. i like to have eaten a lot more and be more hydrated when i deadlift or squat, which is hard trade off between being too full and uncomfortable trying to force food in in the morning. anyway, it went ok. main thing is no sciatic pain with no painkillers which is a very promising thing after how bad its been lately. deadlift 120 x 5 140 x 5 150 x 5 170 x 7.25 (missed 8th rep, video below, just didnt have it in me this morning) 160 2x8 hamstring curl 40kg 5x20 RDL 120 3x10 belt squat (first time doing lots of these, they are awesome, can fully wreck legs and glutes without touching back) the weight listed is in plates, the machine itself weighs a fair bit. 80x8 was prob 9 rpe to get an idea of the weight. 20 x 20 80 x 8 (hard as) 60 4x10 Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 28, 2016 Author Report Share Posted November 28, 2016 W5d1 bench press bar x lots 60 x 8 80 x 5 90 x 5 110 x 4 100 3x5 cable row 70kg 5x15 floor press 80kg 5x8 wide grip pull down 70kg 5x15 preacher curl 40kg 5 sets to fail around 15 reps each set band internal/external rotations x lots good session. Bench feeling strong Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 30, 2016 Author Report Share Posted November 30, 2016 W5d1 coach was in Melbourne so spent a lot of time working on my squat and identified what was happening and why I kept inflaming sciatic nerve. Changed form a bit no more dive bombs but had a good session pain free and got motivation back for squatting after a shit as run with re injuring myself over and over. Squat bar x lots 50 x 5 70 x 5 100 x 5 130 x 5 150 x 5 160 x 5 180 2 x 5 (wraps) stoked ! Cooled down and waiting for the sciatic pain to hit but nothing. Good progress I'm happy. Below is vid of second set at 180. Feels hard as adjusting to keeping hip control all the way through rather than just trying to bounce out of the bottom but I'll get used to that quick as Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 2, 2016 Author Report Share Posted December 2, 2016 w5d3 bodyweight 110 flat deadlift 60 x 5 100 x 5 120 x 5 150 x 3 170 x 3 185 x 5 (video) 185 x 5 175 x 5 happy with that, strength coming back, injury under control leg extension 40kg 7 sets of 20 quads cramping up badly at this point just cos havent done extensions in a long time RDL 130 3x8 ab rollouts 5 x 12-15 bloody tough work ab rollouts lol, hate them but necessary evil i guess band pullapart 5 x 15 heres first working set, 185kgx5 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 2, 2016 Author Report Share Posted December 2, 2016 W5d4 bench bar x lots 70 x 8 90 x 5 100 x 3 110 x 3 100 3x3 100 x 5 80 x 15 cable row 65kg 5x15 Ohp 55 3x6 60 2x6 Tricep pressdown half stack 5x15 db preacher curls x lots heres the set at 110. been working on shoulder stability as was externally rotating badly. looking a lot better now. still need heaps of fixing to make it good but im happy. Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 4, 2016 Author Report Share Posted December 4, 2016 today is 1 year since my first 3 lift comp. learnt a lot. key going forward is to not get injured as ive lost maybe 1/3 of the years potential to various things breaking, this coming year gotta be more proactive with prehab/mobility/etc. squat tonight ! Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 5, 2016 Report Share Posted December 5, 2016 Good work bro, would you mind unblocking me on insta since when you post the attachments they are blocking me from seeing it, and I would like to see your progress etc? As you can tell from journal I am mature now. Quote Link to comment Share on other sites More sharing options...
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