maccaz 1,471 Report post Posted December 5, 2016 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 7, 2016 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 1 gazza reacted to this Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 9, 2016 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 9, 2016 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 12, 2016 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 1 Rorso reacted to this Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 14, 2016 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 16, 2016 W7d3 deadlift 70x 5 120 x 5 150 x 3 170 x 1 205 3x3 deficit deadlift 170 5x3 leg press 300kg 3x8 hamstring curls heavy 3x8 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 17, 2016 205x3 deadlift from last night Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 17, 2016 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 1 Rorso reacted to this Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 20, 2016 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 20, 2016 120 x3, first set of 3x3 2 Rorso and Chaosinflesh reacted to this Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 21, 2016 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 1 Rorso reacted to this Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 23, 2016 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 24, 2016 w8d4 deadlift 75 x 5 125 x 5 175 x 5 215 3x3 (first set in video) deficit deadlift 185 5x3 hack squat 100kg 5x10 RDL 125kg 4x10 abs Share this post Link to post Share on other sites
Wookie 563 Report post Posted December 26, 2016 You pulled 230 at 110 before you even asked me for help. What do you think has caused the loss of strength? Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted December 27, 2016 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted January 2, 2017 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted January 2, 2017 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted January 3, 2017 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted January 5, 2017 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 Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted January 9, 2017 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 1 Rorso reacted to this Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted January 10, 2017 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 Share this post Link to post Share on other sites
Pseudonym 1,337 Report post Posted January 11, 2017 That's a very curly workout, bro. Share this post Link to post Share on other sites
maccaz 1,471 Report post Posted January 12, 2017 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 Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted January 12, 2017 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 Share this post Link to post Share on other sites
