
maccaz
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maccaz last won the day on October 30 2020
maccaz had the most liked content!
About maccaz
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Rank
Veteran member
Profile Information
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Gender
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Training type
Powerbuilder
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havent been posting, still following the rehab program its going well w5d1 bench 100 2x8, 110 2x6 incline db 32.5 4x12 machine row 4x12 1 arm pd 4x12 each side cable pullovers 4x10 lots of arms
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w1d5 leg extensions seated calf raises standing calf raises
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w1d4 bench 100 4x8 machine row 4x15 db ohp 20 4x15 bent flys 4x10 lots of arms
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w1d3 block RDL 100 4x6 high bar pause squat 60 4x5 bb hip thurst 60 4x10 ham curl 5x15 1 leg rdl 4x10 farmers walk 50kg 6x30m
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w1d2 bench flat back no arch full rom 70 4x10 db bench 30 4x12 machine row 4x12 single arm pulldown 4x10 db pullover 4x10 triceps biceps
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rehab program w1d1 yesterday high bar squat in heels: 110 4x8 tempo db rdl 40 3x10 banded leg press 160 4x15 single leg leg press 100 3x12 leg extension 4x15 planks 3xfail
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will start recording my stuff again as i've got a pretty solid plan to rehab my issues. for some background, i've had a few bad back injuries over the years while powerlifting, and was getting increasing nerve issues in my legs, pain, sciatica, weakness, etc. I had a CT which said "protruding l4-l5 causing severe spinal stenosis" and mri said: l3-4 bulge (minor) l4-l5 bulge (bad) l5-s1 bulge (bad) + a congenital venous defect around l5-s1 which prob contributes but who knows sounds worse than it feels though, its more an inconvenience. Doesnt need surgery, just needs a proper plan to strengthen the area and hopefully improve things. I've seen a physio and have a good plan and will start tracking it here. last week my bench sessions topped out at 107x5 for 10 triples today i did 100 7x5 + a lot of arms
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onesthealth started following maccaz
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slack on the updates, been training. got a diagnosis on my years old back injury and the nerve issues ive been having down my leg, doesn't really help much except now i know running smolov jr bench again
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w11d2 bw 115.0 bench 115 x 4 70 5x15 curls skull crushers 2.55km run
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W11d1 squat 160 7x4 RDL goblet squats abs
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W10d6 arms back 2.7km run 115.3 bw
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W10d5 2.7km run ohp arms
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w10d4 deadlift 180 5x4 rdl 3x8 lots of calves
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w10d3 bench 112.5 5x4 90 for some 10s close grip spoto skull crushers
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w10d2 today bb row 70 5x10 pull up 5x5