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maccaz

maccaz 2018 prep log

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W6d1 

 

squat

bar x 10

80 x 5 

110 x 5 

130 x 3

160 x 3

185 3 x 5 (wraps) 

 

hamstring curl

3/4 stack 3x15

 

deficit deadlift 

120 x 5 

150 3x3 

 

leg extension 

40kg 5x10

 

ab wheel 

4x15 

 

Meh least the 5s are over. Not feeling super strong but just getting the work done and not missing reps. Below video is second set. Trying to remember the cues and not dive bomb 

 

 

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w6d2

 

bench

bar x lots

70 2x5

90 2x5

105 x 5 

100 2x5

 

cable row

69kg 5x15 (hard, back pump is real)

 

floor press

90 3x8

 

wide grip pulldown

69kg 5x15

dropped a couple plates lighter and did an amrap of 30 or so

 

db curl

15s x lots

 

preacher curl with 10kg dumbell x lots

 

preacher curl with ezbar x lots

 

finished biceps on 20 rep sets of super slow negative preacher db curls, 7.5kg dumbell, full stretch and squeeze hard at top. suprisingly hard for f-all weight

 

band external/internal rotation x lots

 

facepull

20kg 5x15

 

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w6d3

 

deadlifts went really good, even though i missed a couple of reps. highlighted a weak spot which i gotta fix now. seems like im weak just below the knee for a few cm so end up getting some mad death shakes. anyway, no biggie, felt easier than last week whcih was same reps/sets but 10kg lighter

 

deadlift

70 x 5

120 2 x 5 

150 x 3

180 x 1

195 x 4

195 x 5 (video)

195 x 4 

 

my best ever 5 on deadlift was 215x5 @ 122 bw and that was a rpe 10. this was 195x5 @ 109 bw which was also rpe 10. so not ideal but not end of world. getting stronger without getting heavier

 

deficit deadlift

160 5x3 easy enough

 

hack squat machine (first time using this particular one, its hard)

80kg 3x10

 

piss all weight and it was super hard. 

 

 

romanian deadlift

120kg 3x10

 

ab rollout 

3x15

 

heres video of the second working set of deads

 

 

 

 

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w6d4

 

bench press

bar x lots

60 x 5

80 x 5

90 x 3

102.5 5x3

 

feeling good. stability improving

 

cable row

69kg 5x15

 

OHP

50 x 5

65 2x6 

60 x 6

 

tricep pressdowns

lots of sets of 15 till triceps were cooked, probably 10 sets

 

side raises

10kg 5x10

 

kettlebell press

6kg 3x10

 

wall angel

3x10

 

 

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W7d1 

 

squat 

65 x 5 

105 x 5 

145 x 5

165 x 5

185 x 3 (added wraps) 

205 x 3 

190 x 3 

195 x 3 

 

Happy they are coming back. Very hard to get used to not having as much gut to make me tight, actually gotta think about what I'm doing. They are rough and a lot to work on but positives are I'm getting stronger and injury is gone mostly. Video of 205 below. 

 

Deficit dead 

70 x 5

120 x 5 

150 3x3 

 

gym shut at 8 so gotta go do a bit of extra accessory tomorrow as ran out of time 

 

 

 

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w7d2

 

bench press

bar x 5

60 x 5

80 x 5

90 x 3 

100 x 3

112.5 3x3 (first set in video below)

 

shoulder stability main issue still but its improving.

 

 

cable row

82kg 5x10 (much heavier than usual, felt good tho)

 

floor press

90kg 4x6

 

wide grip pulldown

lots of sets of 10 around 70kg

 

db preacher curls

real slow negative again, 10kg dumbells for lots of sets of 10

 

band internal external rotations, 5x15 of each

 

 

 

 

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w7d4

bench feeling so good

 

bench press

bar x 10

60 x 10

80 x 5

100 x 3

115 x 3 (pb at this bodyweight, was easy as, video below)

105 5x3

 

cable row

70kg 5x15

 

ohp

65 3x6

 

tricep pressdown

30kg 5x20

 

db preacher curl

10kg 5x10 each arm, slow and controlled with big squeeze

 

db side raise

10kg 5x10 real strict

 

 

 

here is 115x3

 

 

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W8d1 

good bench day 

 

bench press 

60 x 8

80 x 5 

100 x 3 

110 x 1 

120 3x3 

 

slingshot 

130 x 3 

140 x 2 

 

cable row 

80kg 5x8

 

floor press

100kg 5x5

 

lat pulldown 

80kg 5x10 

 

db curls x lots on preacher bench 

ez bar curls x lots 

standing hammer curls x lots to finish 

 

band internal external rotation 5x15 of each 

 

will post video of bench soon 

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w8d2

 

had to do a bit of extra warmups cos was working in with mate whos work weight was just under 100kg

 

squat

bar x 5

70 x 5

80 x 5

95kg x 5

130 x 3

160 x 3

180 x 1 (added wraps here)

195 x 1

210 3x3 (first set was ugly as. next 2 sets were good. video of 3rd set below)

 

leg extension

40kg 5x15

 

hamstring curl

3/4 stack 5x15

 

ran out of time so gonna do abs tonight

 

deadlift friday, bench saturday, then next week is all singles which is my fave

 

 

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W8d3 

 

bench

bar x 5 

60 x 5 

80 x 5

100 x 1 

110 5x3 

 

cable row 

70 5x15 

 

ohp 

40 x 10 

67.5 x 5 pb 

70 x 5. Pb 

75 x 5 pb 

 

was feeling strong on overheads today 

 

wide grip pulldowns 

70 5x15 

 

tricep pressdown 

34kg 5x15 

20kg 5 sets to fail each time to finish 

 

 

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43 minutes ago, Wookie said:

You pulled 230 at 110 before you even asked me for help. What do you think has caused the loss of strength?

 

exactly man. weight loss, 2x bad low back injuries. cutting back on supplementation majorly, life dramas, etc, all kind of added up.

 

bench is going very good, squat and deadlift are bad, but they are improving quickly

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still lifting, change of plans because really wasnt where i needed to be and was having bad technical problems in squat and deadlift and they were just going crap.

 

not competing at gpc summer cup in 2 weeks anymore, competing in WRPF NSW states 29 april. doing everything i can to PB all 3 lifts on that date. 

 

back on a high volume growing program which should be way way better this time i wont be in calorie deficit.

 

 

focus next few weeks is to really fix the problems im having in squat and fix weaknesses because it was bloody depressing to go from squatting 260 @ 120 to nearly being crushed by a 210 triple at 110..

 

last week went really well but didnt post it, but will post yesterdays session onwards

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slammed v2 w2d1 (this is highest volume program ive ever done) 

 

squat

70 x 5

120 x 5

145 6 x 8 focus on not dive bombing them, keeping hip controlled, not arching my back, and sitting back into them to use glutes more

 

deficit deadlift

135 3x5

 

leg press

250kg 5x15

 

hamstring curl

3/4 stack 5x15

 

leg extension

3/4 stack 5x15

 

ab rollouts 5x15

 

banded bw squats  5 x 15

 

feeling good as, but weight is light still. competition is just under 17 weeks away

 

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w2d2

 

just random note im gonna work hard on really smashing the accessory work as hard as the main movements as thats something ive never really done enough and should be doing. much heavier and harder accessory rather than treat it as a break after the actual work

 

deadlift

70 x 10

120 x 5

145 6x8 

 

SSB squat

115kg 3x8 (video of first set below)

 

leg extension

40kg 5x15

 

SLDL

140 3x10

 

banded wall squats 3xfail

 

ab wheel 5x10

 

 

 

 

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w2d3

 

bench press

bar x 10

70 x 5

80 5x8

 

cable row 

82kg 5x10-15 (fail each set basically, heavy)

 

tricep pressdown

around 30kg for 5x20 

20kg 5xfail to finish. triceps rekd

 

db preacher curl

10kg 5x15 each side slow and controlled with big squeeze

 

rope curl

29kg 5x15

 

db side raise

10kg 5x15

 

rekd

 

 

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W3D1

 

squat

65 x 5

105 x 5

145 x 5

155 7 x 6 (thats a lot of sets it was tiring. 3rd set in video below)

 

deficit deadlift

150 3x5

 

leg press

300 x 10, 10, 10, 19 (amrap)

 

ham curl

3/4 stack 5x12

 

ab rollout 5 x 15

 

feeling like im making good progress, no trace of sciatic issue and squats are feeling very good.touch wood its all up and up from here 

 

 

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w3d2

 

bench press

60 x 8

80 x 3

90 6 x 8 

 

cable row

72kg 5x15

45kg x 30

 

tricep pressdown

 

10 x 15 @ 29kg

 

lots of curls no point writing it down but was combination of preacher db curls, ez bar standing curls, ez bar preacher curls, cable bar curls, cable rope curls, standing hammer curls, just smashed my arms til they were done

 

side raise

12.5 3x10

10kg x 10

7.5 x 20

 

 

 

 

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w3d3

 

deadlift

70 x 5 

120 x 5 

160 6x6 (first set in video below. its light easy weight but trying to have good form)

 

ssb squat

65 x 5

105 x 5

125 4x8

 

leg extension

40kg 5x10

 

ham curl

3/4 stack 5x10

 

 

bench tomorrow, squat again saturday

 

 

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13 hours ago, maccaz said:

w3d3

 

deadlift

70 x 5 

120 x 5 

160 6x6 (first set in video below. its light easy weight but trying to have good form)

 

ssb squat

65 x 5

105 x 5

125 4x8

 

leg extension

40kg 5x10

 

ham curl

3/4 stack 5x10

 

 

bench tomorrow, squat again saturday

 

 

Almost Stereosonic  ready brah 

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