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maccaz

maccaz 2018 prep log

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w9d2

 

squat

80 x 5

130 x 3

180 x 1

add wraps

205 x 1 

230 x 2

235 x 2

230 2x2

 

all felt really good. squat back on a roll again

 

pause squaut

150 3x3

 

ab wheel 3x10

 

clamshell 3 x10

 

 

heres 235

 

 

 

 

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W10d2 

 

had to do wrap rolling and plate loading etc for mrs before starting as she had to do singles too and went first so I was feeling pretty cbf by the time I started squatting but turned it round and killed it. 

 

Squat

80 x 5

130 x 4

180 x 1

230 x 1

250 3x1

 

pause squat

140 3x3

 

abs 

 

one more week of singles next week

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W11d3 today 

 

bench to 95 3x3

 

deadlidt to 170 3x3 

 

one more light day on monday. Openers and seconds session next Wednesday which will be around 

openers : 235/125/235

seconds : 250/135/250 (that gives me equal last comp and my best u110 total on seconds ) 

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15 hours ago, Bigken1985 said:

We going to be close on Wilks bro. What bw u at ?

Not sure what that is bro as measure total in kilograms over here. 

 

110 

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last night did

 

squat

80 x 5

130 x 3 

180 x 1 

add wraps

220 x 1

235 x 1 

247.5 x 1

 

bench

70 x 5

90 x 2

110 x 1

122.5 x 1

132.5 x 1

 

deadlift

70 x 5

125 x 3

175 x 1

225 x 1

240 x 1

 

 

all very easy. happy with that

 

plan for comp is to open on 235/122.5/235, go roughly 250/132.5/250 for seconds

 

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comp yesterday. misgrooved second squat so took much lower than planned third, sucks but better to make a shitty squat than miss a good one.

 

squats were 230/245/252.2

bench were 120/132.5/137.5

deadlift were 225/245/255

 

so 645 total. 5kg off my all time best total. bit gutted. need to take some time off and just focus on getting stronger wtihout competing for a while now. last 3 comps have been 615/635/645 so gradual improvement but far too slow.

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had a yolo session, pb'd my deadlift. very happy.

 

bench

70 x 5

90 x 3

110 x 1

120 x 7 pb

130 x 1

 

deadlift

70 x 5

120 x 5

170 x 1

220 x 1

240 x 1

260 x 1 pb

 

 

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yolo squat session, decided to really crank the wraps and see what i can do. start doing normal type volume training on monday., plan is to diet 3-4kg down for my wedding in June, then back to the grind for powerlifting.

 

last night

 

squat

80 x 5

130 x 3

180 x 1

add wraps

220 x 1

245 x 1

265 x 1 pb

 

 

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so i'm dealing with a torn calf, cant train lower body at all. cant really walk properly or anything.

 

Went in on saturday

 

bench

70 x 5

90 x 5

100 x 10

110 x 10

110 x 9

110 x 8

100 x 15

 

viking press

60 kg x 5 amraps, about 10-15 reps each set

 

curls

 

done

 

just focusing on healing the leg atm.

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Pain is still v bad. Tapering down the painkillers now. I’ll attach today’s latest photo . 

 

Today

bench 

100 4x10 

 

wide pulldown 

5x10

 

triceps

5x20

 

bixeps

5x20

 

sessions dictated by how long I can be standing for. Hoping to improve that quickly as pain decreases 

1CBBBCC1-D3BB-4FD1-8217-8CE3F68743FB.png

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18 hours ago, Bigken1985 said:

Did u end up competing? Or was this in prep. You seem to get messed up quite a bit bro

Yup i did, I had a rough day so took conservative attempts, went 252.5/137.5/255

 

in the week after comp i went 265/140/260 (and on the squat i fucked my leg)

 

lol yeah man, unlucky. never put it together on the day

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leg mending slowly. i was able to squat an empty barbell for a set of 10 last night pain free, physio helping me with a plan to get back to 100%, will be starting to squat regularly from next week.

 

yesterday had a big upper body session, first time doing incline bench in years, felt good.

 

incline bench

60 x 10

80 x 10

100 3x8 (rpe 10)

60 x 15

 

cable fly

50lb/side 5x15

 

decline chest press machine

60kg/side 3x8

 

tricep pressdown x lots

 

bicep curls x lots

 

"uni lateral yates row" machine

40/side 5x10

 

felt jacked by the end

 

 

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