maccaz Posted September 17, 2017 Author Report Share Posted September 17, 2017 Completely fucked from rock climbing w3d1 High bar squat 70x5 120 x 5 150 4x8 sldl 120 4x10 lots of hip stability stuff Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 17, 2017 Author Report Share Posted September 17, 2017 heres a set of 8 @ 150 Old Bull 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 18, 2017 Author Report Share Posted September 18, 2017 w3d2 bench press 60 x 5 85 5x8 cable row 72kg 5x12 biceps/triceps x lots side raise 12.5 5x10 face pull 5x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 20, 2017 Author Report Share Posted September 20, 2017 W3d3 deficit deadlift 70 x 5 120 x 3 160 4x8 front squat 70 x 5 110 3x8 70 x 15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 22, 2017 Author Report Share Posted September 22, 2017 W3d4 last night machine fly 55 5x10 cg bench 60 x 5 80 5x10 wide grip pulldown 72kg 5x10 Standing bb ohp 60 4x8 Hammer curl 20kg 5x12 12.5kg 3x20 pressdown 7x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 24, 2017 Author Report Share Posted September 24, 2017 W4d1 natty status not affected me yet as far as I can tell. 4 weeks since last pin so test should be low. Bloods soon. High bar squat 60 x 5 110 x 5 135 3x8 leg press 260 4x8 leg extension 10x10 ham curl 10x10 split squat 8kg/side 3x10 working on stability. One side is shit Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 25, 2017 Author Report Share Posted September 25, 2017 W4d2 bench press 60x 5 80 3x8 cable row mid stack 10x10 killed me tricep pressdown 200 reps bicep curls 200 reps cable side raise light 5x10 each side Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 27, 2017 Author Report Share Posted September 27, 2017 w4d3 deficit deadlift 70 x 5 120 x 5 150 3x8 front squat 80 x 3 100 x 3 120 x 1 130 x 1 140 x 1 pb im shit at front squats. struggle to hold the bar in place, always ends up rolling. i think my legs can front squat 180-200 but my arms cant hold it in place lol rdl 120 3x10 done bench tonight, then next block starts sunday with some heavier shit Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 28, 2017 Author Report Share Posted September 28, 2017 W4d4 cg bench 60 x 5 75 x 5 105 x 1 115 x 1 75 3x8 wide grip pull down 62kg 10x10 short rests seat ohp 60 3x8 pec deck 50kg 5x10 biceps/triceps x lots as usual Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 1, 2017 Author Report Share Posted October 1, 2017 w5d1 massive leg day squat 60 x 5 100 x 5 140 x 3 150 5 x 8 deficit deadlift 145 3x5 leg press (worked to top weight then did a massive drop set, got gf to take 2 plates off a time so no rest) 200 x 10 240 x 10 280 x 10 300 x 10 260 x 10 220 x 10 180 x 10 140 x 10 100 x 10 60 x 10 20 x 10 that was fucked did the same again with extensions and seated ham curls, worked up to a top set, then dropped a plate each set for 10s, 14 sets of each. legs are rekd today gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted October 2, 2017 Report Share Posted October 2, 2017 23 hours ago, maccaz said: w5d1 massive leg day squat 60 x 5 100 x 5 140 x 3 150 5 x 8 deficit deadlift 145 3x5 leg press (worked to top weight then did a massive drop set, got gf to take 2 plates off a time so no rest) 200 x 10 240 x 10 280 x 10 300 x 10 260 x 10 220 x 10 180 x 10 140 x 10 100 x 10 60 x 10 20 x 10 that was fucked did the same again with extensions and seated ham curls, worked up to a top set, then dropped a plate each set for 10s, 14 sets of each. legs are rekd today Nutter!!! Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 2, 2017 Author Report Share Posted October 2, 2017 w5d2 bench press 40 x 5 80 5x8 cable row 80kg x 10 drop set no rest down to 10kgx10, rekd machine row 55kg 5x10 rear fly light weight 5x12 cable side raise 5x10 each side db curl x lots tricep pressdown x lots liking the super high volume/drop setting for accessory, will keep doing it. my legs are still toast from sunday. Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 4, 2017 Author Report Share Posted October 4, 2017 W5d3 had to squeeze two sessions into one because I’m away this weekend and will be squatting with coach on Saturday cg bench 60 x 8 80 5x8 deadlidt 70 x 5 120 x 5 160 5x8 lots of press downs and curls in between spotting friends squats rest tomorrow and Friday, squat with coach in Gold Coast on Saturday gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 8, 2017 Author Report Share Posted October 8, 2017 Had heaps of dry needling and deep tissue massage in my glutes and hams so backed off the numbers heaps and just had a technique session with coach w6d1 ssb squat 65 x 5 105 x 5 145 x 6 105 6x6 deficit deadlift 70 x 5 120 x 5 160 3x5 Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 10, 2017 Author Report Share Posted October 10, 2017 W6d2 Bench 60 x 8 90 6x8 bench feeling strong. These were all quite easy. T bar row 70 5x10 one arm machine row 50lb 5x12 each side bicep curls tricep extension got a hip stability program from physio which I’ll be following religiously for next 6 weeks as it’s my big weakness in the squat. Im going on holiday for 2 weeks on next Tuesday and will be in a cruise ship so will muck around with the gym on there but mainly having time off and embracing the buffers lol. Tomorrow will be 7 weeks since last pin. Strength feels fine but I haven’t gone heavy. I had a touch of sad feels last week but I’m prone to that shit anyway sometimes and it was only slightly worse than usual, plus I expected it and was pleasantly surprised. Sex drive is back 100% after it dropped off for a couple weeks. Feeling positive that I’m starting to recover Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 11, 2017 Author Report Share Posted October 11, 2017 w6d3 (gonna get boring here including my extra hip glute work to keep track) banded wall sit paused 5x3 goblet squat 10kg 4x10 single leg rdl 10kg 3x8 (so fkn hard) deadbug 3xfail deadlift 60 x 8 100 x 5 140 x 1 170 6x6 high bar squat 60 x 10 100 x 5 120 4x8 sldl 100 4x10 split squat x lots gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 14, 2017 Author Report Share Posted October 14, 2017 W6d4 bench 70 x 5 100 x 2 120 x 1 cg bench 80 6x8 viking press 50 x 10 90 x 4 50 4x10 cable row 4x10 big dogs tomorrow, then holiday from Tuesday. Gonna be on a cruise ship so will just muck around in the ship gym when I feel like it. Sounds like it has heaps of accessory gear/machines so will be good FellowshipOfTheRon 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted October 27, 2017 Report Share Posted October 27, 2017 have fun mate! FellowshipOfTheRon 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 30, 2017 Author Report Share Posted October 30, 2017 had good holiday, got engaged, buzzed out on some remote af islands, etc. was good fun. now time to knuckle down after 12 days of straight buffet meals multiple times a day. Came home at 114.5, back to 111.8 now after a day of normal eating.. Goal is to be under 100kg in 12 weeks, then I have 12 weeks from there to prep for GPC nsw states. 100 would be the leanest and lightest ive been in 2 years trainlikeafreak 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted October 31, 2017 Author Report Share Posted October 31, 2017 Back into gym first time in 16 days. New program. W1d1 ssb squat 65 x 5 110 4x10 so hard lol was a shock after so long off. I haven’t take more than a week or so off for injuries, so I’m pretty rekd now leg press with band on knees 200 3x10 ham curl 3x10 leg ext 3x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 2, 2017 Author Report Share Posted November 2, 2017 w1d2 very easy today, got a good pump bench press bar x 10 72.5 4x10 machine row 50kg 6x10 db curl x lots tricep pressdowns x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 5, 2017 Author Report Share Posted November 5, 2017 So so sore all over after time off lol. Everything’s light but doms are real. Taking my weight each sunday. Today is 112.3 W1d3 yesterday hip rehab circuit Then deadlift 70 x 5 120 4x10 Front squat 100 3x8 extension 5x12 Ham curl 5x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 7, 2017 Author Report Share Posted November 7, 2017 W2d1 on Sunday bench to 75 5x10 Lots of rows lots of biceps and triceps Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 7, 2017 Author Report Share Posted November 7, 2017 W2d2 today squat high bar sleeves 60 x 5 100 x 5 120 5x10 Was very easy like it should be, just tough on lungs. Short rests leg press 200x 10 300x10 380 x 10 360 x 10 340 x 10 300 x 10 260 x 10 220 x 10 180 x 10 140 x 10 No rests just got gf to take plates off then continued. Was rough as. Feeling it now ham curls seated 8x10 leg extension 8x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 8, 2017 Author Report Share Posted November 8, 2017 w2d3 had to do bench later in session because they were taken so was fatigued as by the time i got to benching (main movement) wide grip pulldown 2/3 stack ish 6x10 OHP 55x8 60 3x8 CG bench 70 4x12 machine chest fly 5x12 tricep pressdown 10x10 heavy Quote Link to comment Share on other sites More sharing options...
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