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maccaz

maccaz 2018 prep log

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w21d4

 

deadlift

207.5 5x4

 

good morning

112 x 8

122 x 8

132 x 8 pb

 

hatfield squat

112 x 10

132 x 10

142 x 10

 

ham curl

10x10

 

leg ext (1 leg) 

10x10

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W22d1 

 

plate load machine row 

65/side 4x10

45x20

 

bb row (tempo)

70 4x12

 

pulldown

5x12

 

slingshot bench 

to 150x1

 

Axle floor press 

80 4x8

 

lots of biceps and triceps

 

was doing  heaps of extra shit as have time to kill.

 

big squat session tomorrow 

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W22d2

 

Need a deload, I’m beat up bad, 1.5 weeks of heavy volume to go then can deload the main lift. I dropped numbers back a little on accessories as rekd. 

 

squat

192.5 6x4

 

rdl

120 3x8

 

leg press 

200 4x15 

 

leg extension 

5x15

 

ham curl

5x12 

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W22D3 last night

 

V good session

 

bench press

110kg 5x4

 

spoto press

85kg 4x10

 

machine bench

85kg 4x10

 

tricep pressdown

90lb 4x20

 

pec deck

50kg 4x10

 

deads tonight

 

 

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W22d5

 

feeling very very beat up. One more heavy as week then very much needed deload 

 

cg bench 

92.5 4x10

 

ohp 

55 4x10

 

side raises

face pulls

curls

tricep press downs 

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