maccaz

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maccaz last won the day on August 3

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About maccaz

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    Powerbuilder

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  1. 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.
  2. 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
  3. W14d3 (Thursday) squat 60 x 5 100 x 4 140 x 3 180 3x3 pause squat 120 3x3 ham curls
  4. id put a belt on now bro, learn to brace hard and disregard the beltless for a bit. cant hurt to try something different
  5. W14d2 bench to 100 3x3 curls press downs
  6. 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?
  7. w14d1 deadlift 60 x 5 100 x 5 140 x 3 170 3x3 split squat 4x10 rdl 100 3x8 abs x lots
  8. W13d4 on Saturday morning bench 60 x 5 80 x 5 100 5x5 rows pressdowns curls
  9. 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
  10. 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
  11. still strong af, any plans to compete?
  12. 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
  13. 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
  14. 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.
  15. w12d4 bench 60 x 5 80 x 5 90 x 3 100 x 1 110 3x3 slingshot 130 3x3 pull downs rows