maccaz
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W15d1 squat to 120 3x3 bench to 85 3x3 deadlift to 120 3x3 rest and eat and sleep till Thursday where I'll do openers and seconds.
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W14d4 bench 60 x 5 80 x 5 95 5x5 wide grip pull downs press downs bicep curls light squat bench dead Monday, openers and seconds Thursday where I'm aiming for 257.5/135/257.5 for an = comp pb total
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W14d3 (Thursday) squat 60 x 5 100 x 4 140 x 3 180 3x3 pause squat 120 3x3 ham curls
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id put a belt on now bro, learn to brace hard and disregard the beltless for a bit. cant hurt to try something different
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W14d2 bench to 100 3x3 curls press downs
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you should be wearing a belt for all squats imo. learn to use it. you need to work at heavier weights more often so you dont shit the bed when the % goes up what program are you following?
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w14d1 deadlift 60 x 5 100 x 5 140 x 3 170 3x3 split squat 4x10 rdl 100 3x8 abs x lots
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W13d4 on Saturday morning bench 60 x 5 80 x 5 100 5x5 rows pressdowns curls
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im def far from an expert on this topic, only learning bits and pieces out of necessity. recently ive been hearing a lot that research says foam rolling does nothing. i havent looked deep into this though. i use a hard ball and roll into sore spots in my glutes and quads + i spend time outside of gym stretching, rather than just pre workout. id recommend watching some youtube videos on your problem areas by the following guys the muscle doctor - jordan shallow kelly starrett and go from there
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w13d3 bw 113.5 in evening been sick so knew this session was going to be rough, but once i got into it, was fine. squat 65 x 5 105 x 5 145 x 2 175 x 1 195 x 1 add wraps (new lilliebridge wraps) 225 x 1 240 x 1 250 x 1 260 x 1 (video below) equal pb, deeper than i did it last time. I was 122kg when i did it last time, so this is good progress. this week i have gone 260/140/255 in the gym my openers and seconds will be roughly 242.5/125/242.5 257.5/135/257.5 then see whats left for thirds. hoping for around 680 total deload now, do openers and seconds in 1.5 weeks
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still strong af, any plans to compete?
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Never left mate, just took a few steps backwards to get back to where I was at a lighter healthy weight lol. Competing in 3.5 weeks in Brisbane in the 110s, should be able to pb all 3 lifts all going well
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w13d2 bench 60 x 5 80 x 5 90 x 1 100 x 1 115 x 1 130 x 1 140 x 1 equal pb 142.5 x miss at lockout, no biggie 135 x 1 115 x 8 115 x 1 row 3x10 tricep pressdowns x lots squat tomorrow, then deload
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w13d1 deadlift 70 x 5 125 x 5 175 x 1 215 x 1 240 x 1 255 3x1 rdl 140 3x8 abs so 255 is equal pb deadlift. was easy. will pb in comp. heavy bench tuesday, heavy squat thursday, then deload.
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w12d4 bench 60 x 5 80 x 5 90 x 3 100 x 1 110 3x3 slingshot 130 3x3 pull downs rows