maccaz Posted December 22, 2017 Author Report Share Posted December 22, 2017 bench today w4d3 bench 60 x 5 80 x 5 95 5x6 machine shoulder press 5x12 pulldown 5x12 tricep pressdown 5x12 rear fly 5x12 fly 3x12 bicep curl x lots start a 12 week peaking program on 7/1 for gpc vic states Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted December 22, 2017 Report Share Posted December 22, 2017 Great natty strength gains! GyzzBrah 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 24, 2017 Author Report Share Posted December 24, 2017 W4d3 deadlift 60 x 5 100 x 5 140 x 5 180 5x6 leg press 300 4x12 split squat 3x10 ham curl x heaps Realtalk 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 26, 2017 Author Report Share Posted December 26, 2017 w5d1 got a new belt, 13mm, way more solid than old one, buffalo leather, v good christmas gift. had to push squats a bit to see how it feels. squat 60 x 5 100 x 5 140 x 6 160 x 1 180 x 1 200 x 1 220 x 1 140 3x6 then did my usual upper body accessory with gf, will do lower accessory tomorrow cable row 10 x 12 tricep pressdown 10 x 12 bicep curl 10 x 15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 26, 2017 Author Report Share Posted December 26, 2017 heres 200x1, 220x1. bloody excited to get some wraps on Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 27, 2017 Author Report Share Posted December 27, 2017 W5d2 Deload ish from intensity bench to 80 3x8 Hack squat to 160 for a few 10s ham curls x lots leg extensions x lots clamshells x 100 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted December 28, 2017 Report Share Posted December 28, 2017 What's the goal total Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 28, 2017 Author Report Share Posted December 28, 2017 13 hours ago, Bigken1985 said: What's the goal total 652+ I'll be happy with any pb total, considering im in far better shape composition wise than previous comps. hoping with the extra muscle I have atm, and being less fat, i should be able to do better than i have previously in 110s. perfect world id like 600lb squat and deadlift in 12 weeks, but time will tell . my best totals are 255/140/255 @ 122 going 8/9 and 242.5/135/257.5 @ 108 going 5/9 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 29, 2017 Author Report Share Posted December 29, 2017 W5d3 Bench 50 x 5 70 x 5 100 3x5 pulldown 6x15 fly 5x10 machine shoulder press 90 5x10 tricep pressdown and bicep curls x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 29, 2017 Author Report Share Posted December 29, 2017 Also fiancé wanted to compare quads in mirror lol, on tape about the same, I’m 111kg she’s 79kg feels bad team, mine are leaner at least Pseudonym and OnlyHuman 2 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 30, 2017 Author Report Share Posted December 30, 2017 W5d4 still doing my own thing for the next week till prep program starts deadlift 60 x 3 100 x3 150 x 1 180 x 1 200 x 1 227.5 x 1 v easy 160 3x6 hack squat 140 5x10 rough af lots of leg extensions and ham curls bw 111.6 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 1, 2018 Author Report Share Posted January 1, 2018 W6d1 bench 60 x 5 70 x 1 100 x 1 110 x 1 120 x 3 85 6x8 bb curl 20kg 5x20 (did these in squat rack) tricep pressdown 10x20 cable row 120lb 6x12 really strict fun squat tomorrow Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 2, 2018 Author Report Share Posted January 2, 2018 w6d2 squat 60 x 5 100 x 5 140 7x6 hack squat 100 5x10 ham curls 6x12 clamshell 5x10 abs 5x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 3, 2018 Author Report Share Posted January 3, 2018 bench 60 x 8 80 x 1 90 6x8 plate load pulldown 35kg each side, 5x10 barbell curl 20kg x 100 reps total over a few sets tricep pressdown 6x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 5, 2018 Author Report Share Posted January 5, 2018 last day of "off season", start a bit more structured training now for competition in around 13 weeks, no more yolo shit on top of what im meant to be doing deadlift 70 x 5 120 x 5 170 6x6 leg press 200 x 10 400 x 10 500 x 5 (heaviest ive done on leg press before. hesitant to claim a leg press pb but yeah that was crazy) 400 x 10 380 x 10 320 x 10 280 x 10 240 x 10 200 x 10 160 x 10 120 x 10 1 leg a side, 100 3x10 each side rekd ham curls 6x15 leg extension 6x15 clamshell x 100 reps Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 8, 2018 Report Share Posted January 8, 2018 Are you getting someone to coach you on leadup to vic or sorting programming yourself? you aiming to place high (top 3 etc) in weight class or just doing it for fun? Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 8, 2018 Author Report Share Posted January 8, 2018 15 minutes ago, GyzzBrah said: Are you getting someone to coach you on leadup to vic or sorting programming yourself? you aiming to place high (top 3 etc) in weight class or just doing it for fun? Yup I have a coach, I did my own thing for off season but using coach for comp prep. I’m a bit off top3 for vic states because it’s a big comp. I came third in 110s at wrpf states in nsw because that was a small competition, but this I’ll be stoked to come in the top half of my weight class + always having battles with my friends who are around same numbers as me. Don’t take it too seriously GyzzBrah 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 8, 2018 Author Report Share Posted January 8, 2018 Vic states prep w1d1 squat 60 x 5 100 x 5 140 x 1 add wraps 160x1 170 6x6 Pause squat 120 3x5 Deficit deadlift 120 3x5 leg press 250 3x10 clamshell x 100 abs 4x10 banded squats 3x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 9, 2018 Author Report Share Posted January 9, 2018 squats from last night Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 10, 2018 Author Report Share Posted January 10, 2018 w1d2 really hammering shoulder health shit recently, gonna keep it up as it shows in my bench. broomstick external and internal rotations x lots high face pulls x lots bench press 60 x 5 80 x 5 100 5x6 t bar row 60kg 3x10 low incline db bench 35kg 3x8 tricep pressdown 5x12 barbell curl 20 x 100 (over a few sets) Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 12, 2018 Author Report Share Posted January 12, 2018 w1d3 shuffled days as deadlifting with coach tomorrow bench 60 x 5 80 x 1 90 3x8 pulldown heavy 3x10 OHP 60 3x10 side raise 3x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 13, 2018 Author Report Share Posted January 13, 2018 W1d4 deadlift 60 x 5 100 x 5 140 x 1 165 6x6 squat 120 3x8 rdl 100 4x10 leg press light 3x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 16, 2018 Author Report Share Posted January 16, 2018 W2d1 back to powerlifting gym squat 65 x 5 105 x 3 145 x 1 add wraps 185 x 5 180 5x5 pause squat 120 3x5 deficit deadlift 135 3x5 leg press 200 3x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 17, 2018 Author Report Share Posted January 17, 2018 w2d2 bench press 60 x 5 80 x 3 90 x 1 102.5 5x5 cable row 160lb 5x10 bicep curl 20kg x 100 reps over a few sets tricep pressdown heavy 5x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted January 19, 2018 Author Report Share Posted January 19, 2018 W2d3 bw 109.9 bench 50 x 5 70 x 5 95 6x6 pulldown 5x10 ohp 4x10 62.5 side raise 3x10 bb curl 20 x 100 the B.B curls are helping my external rotation heaps which should help my bench Quote Link to comment Share on other sites More sharing options...
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