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maccaz

maccaz 2018 prep log

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video from todays top set 200x5

not super happy with it, toes need forward a little bit more. need to do a proper lockout on each rep not just drop it straight away.  pussy hands making me re set my grip heaps. work in progress. 

probably a pr for my hands without straps lol

 

 

 

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2 hours ago, Wookie said:

"toes need forward a bit more" 

What?

Not a bad starting point.

 

fair enough.

previously had toes pointing out like this and was told to point them more forward, so have always done a bit in the middle. guess no right or wrong way just what feels right.

 

 

2 hours ago, GyzzBrah said:

Do you reckon you will be able to squat what you attempted previously by the time of your next comp bro?

 

hope so bro! thats the plan anyway. no sense competing over and over and not improving. feeling like i am back on track so should do.

 

PS sorry for being harsh in vegan thread. I just see your name and a long ranty type post and automatically hate it because of your previous form but i will keep an open mind and read what you have to say, long as you don't be a dick head or push your opinion like its the final say on the matter.

peace

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wookie method w2d3

 

worked 11.5 hour day, 6.30-6

consisted of sitting in a room and yarning for hours on end. didnt have time to go eat from 10am-5pm which was shit. should have been weak.

 

went gym and killed it, got everything i wanted done

 

bench press

bar x lots

60 x 5

80 x 5

100 x 5

120 x 1 rpe 9.5

110 x 5 rpe 10, almost failed last rep

107.5 x 5 rpe 10, almost failed last

105 x 5 rpe 10, almost failed last

 

so strong, but no stamina today, probably cos of food.

 

wide grip pause bench (first time doing these, so hearty)

90kg 3 x 5

 

skullcrusher

20kg 5 x fail (bout 15-20 reps each set)

 

mad tricep pump

 

body weight coming down, 112.5, down from a peak of around 115-116 just after holiday. diet is the same as usual, clean but big volume food, around 3200 cal give or take as i eat what i eat not to hit specific macros. so being training again making the weight come down.

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W2d4

 

Squat

60 x 8

70 x 8

100 x 5

120 x 3

150 x 3

175kg 2 x 5

165kg x 5

 

High bar close stance

80kg 3 x 15

 

Yellow band extensions 

3 x 20

 

Hung around to watch some of the guys test maxes so did curls while standing round

 

 

Ez bar curl

30kg 5x15

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W3d1

 

Squat

Bar x lots

70 x 5

120 x 5 

150 x 3

160 x 1 

170 x 1

180 x 8 wraps rpe 9

165 x 8 no wraps rpe 9.5-10

 

Bench

Bar x lots

60 x 8

80 x 3

100 x 1

105 x 7 failed 8th

102.5 x 7 failed 8th

 

Still too optimistic on bench i guess

 

Db bench 

34 x 8

40 x 8

36 x 8

 

 

 

 

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W3d2

 

Very hard day today. Didnt get a good sleep at all and was in meetings all day interrupted my eating. Got it on lock down so its quietening down so i can get more sleep. Anyway i didnt fail any reps it was just hard

 

Deadlift

70 x 8

120 x 5

140 x 5

170 x 3

200 x 1

210 x 4

200 x 4

190 2x4

 

Db kroc row 

30kg x 15  5 sets on each side

 

Sumo sldl

110kg 3 x 12

 

Leg curls

Blue band 3 x 15

 

So some notes

 

Did these with texas deadlift bar which is stupid. It may be bendy but its thin so harder to grip imo. Rekd my hands. Used straps for the 200s and 190s. Going to only use stiff eleiko bar from now on as thats closer to what il use in gpc comp. 

 

Apart frm that just the usual need to focus more on other areas like sleep and food. Try and get a solid 7-8 hours sleep rather than the 5-6 im getting. 

 

Feeling good tho !

 

 

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You'll likely be using an Okie or Texas Deadlift Bar in GPC comps bro.

I know Markos has Texas DL Bars so that's probably what you'd use for Vic States, and over here we have Okie Bars for Deads which the Texas Bar is actually based off lol.

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7 hours ago, BeastBuilder said:

You'll likely be using an Okie or Texas Deadlift Bar in GPC comps bro.

I know Markos has Texas DL Bars so that's probably what you'd use for Vic States, and over here we have Okie Bars for Deads which the Texas Bar is actually based off lol.

sweet bro. didnt realise. will use bendy bar from now on for deads.

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W3d3

 

Upper body real sore from tues and monday so hopefully that means growth. 

 

Still had killer session. Did good on cg bench and didnt miss any reps

 

Close grip bench

Bar x lots

50 x 8

70 x 8

95kg 2 x 8 def rep pb and probably a pb in general

90kg 2 x 8

 

Spoto bench to 9rpe

70kg x 12, 9, 8

 

Ezbar skullcrusher

30kg 2 x 25 ouch

 

Light flys to stretch

5kg 3 x 12

 

Feel strong in shoulders chest and arms 

 

Excited for heavy squats tomorrow

Bw 111.9 

 

 

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W3d4

 

Good day for squat progress. Didnt feel perfect still a bit weird getting tight in upper body etc but improving every time i squat 

 

Squat

70 x 8

120 x 5 

150 x 5

170 x 3

195 x 3 wrapped rpe 6-7

185 2 x 3 wrapped easy

160 2 x 5 no wraps rpe 7ish

Post video later

 

High bar

70kg x 12, 12, 24 (amrap)

Good quad pump

 

Alternating leg step ups with 50kg as couldnt get it right with band. Just kept going till quads burnt out

 

Spotted someone for the first time on side spot. 305kg x 2. He failed the 2nd and we got it back up no worries. Nerve racking tho lol 

 

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w4d1

good session

every one better than the last

 

only area for improvement is with squat, i need to be more consistent rep to rep. often il have 1 less than perfect rep in a set, whether its heavy or light, think just practice and making it more automatic like it used to be. still thats minor. everyhting moved well today.

 

squat

bar x 10

70 x 10

100 x 8

120 x 3

140 x 3

160kg 6 x 3 

all felt good

 

bench press, paused, speed

bar x 10

60 x 10

80 x 3

90kg 6 x 3

got the leg drive cranking well now i think.

 

spoto bench

70kg 3 x 12

 

light db fly to stretch

5kg 3 x 10

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w4d2

 

hot day, hot in the gym, went earlier in the day so one less meal deep, but went alright still. body weight up a bit because have been drinking quite a bit of water. eating clean and not excessively still. bw was 114.5kg though which is more than i want it to be right now lol..  just gotta keep being consistent i guess and itll come away.

 

deadlift

70 x 10

120 x 5

140 x 5

170 x 3

200 x 1

210 x 4 x 2 (last set i used straps) rpe 10 each for last couple sets. 

200 x 4 x 2 (last set used straps) rpe 10 for last couple sets

 

so hands are getting tougher. still need a lot more work though. every second rep is a bit iffy grip wise. first rep is sweet though and thats the one that counts

 

kroc db row

30kg 3 x 15

 

sumo sldl

120 x 8

130 2x8

 

ghr partials

2 x 15

 

still cant do ghr. gonna go back to band curls for a bit

 

feeling good though. just glad i didnt fail any reps. all of the deadlifts were hard today.

 

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W4d3

 

Best bench session in ages

 

Was silly and did a rep over prescribed range because prescribed number was very easy and got egged on by heaps of guys at gym. Wont do it again but it went well.

 

Bench press

Bar x lots

70 x 8

80 x 3

90 x 3

100 x 3

110 x 1

120 x 1 pause rpe 7 or 8. Easy. So decided to do

127.5 x 1 touch and go. Pb. Was never in doubt. Could have paused it just didnt in case of failure. Wont do again for rest of prep tho. 

110kg 2x2 paused

 

Slingshot bench press (blue reactive mark bell slingshot)

130 x 3

130 x 3

120 x 5 (meant to be 3 but weight was too light so went to rpe9) 

 

Cg bench

70 x 16

 

Db fly

8kg 3 x 15 

 

 

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3 hours ago, BeastBuilder said:

So you think this makes you Mr 600 now ?

 

need to pause it

and also do it at the same time as a good squat and a good deadlift which im unsure if i am still capable of 

potentially im mr 585 now lol!

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