maccaz

w3d2 squat 65 x 5 105 x 5 145 x 3 165 x 1 (add wraps) 190 5x5 pretty rough gym was so hot, made me get a nose bleed which distracted me as i dont get em anymore pause squat 140 3x3 deficit deadlift 150 3x5 leg press 200 3x10 ab wheel 3x10

W3d1 bench feeling very good. Bench 60 x 5 80 x 5 100 x 1 110 5x4 cable row 90kg 4x10 db bench 35 3x8 bb curl 20 x 100 press down 5x15

W2d4 deadlift 70 x 5 120 x 3 160 x 1 180 6x5 squat (bare knees) 65 x 5 105 x 5 135 3x8 rdl 110 3x8 split squat 3x10

W2d3 bw 109.9 bench 50 x 5 70 x 5 95 6x6 pulldown 5x10 ohp 4x10 62.5 side raise 3x10 bb curl 20 x 100 the B.B curls are helping my external rotation heaps which should help my bench

w2d2 bench press 60 x 5 80 x 3 90 x 1 102.5 5x5 cable row 160lb 5x10 bicep curl 20kg x 100 reps over a few sets tricep pressdown heavy 5x10

W2d1 back to powerlifting gym squat 65 x 5 105 x 3 145 x 1 add wraps 185 x 5 180 5x5 pause squat 120 3x5 deficit deadlift 135 3x5 leg press 200 3x10

W1d4 deadlift 60 x 5 100 x 5 140 x 1 165 6x6 squat 120 3x8 rdl 100 4x10 leg press light 3x10

w1d3 shuffled days as deadlifting with coach tomorrow bench 60 x 5 80 x 1 90 3x8 pulldown heavy 3x10 OHP 60 3x10 side raise 3x10

w1d2 really hammering shoulder health shit recently, gonna keep it up as it shows in my bench. broomstick external and internal rotations x lots high face pulls x lots bench press 60 x 5 80 x 5 100 5x6 t bar row 60kg 3x10 low incline db bench 35kg 3x8 tricep pressdown 5x12 barbell curl 20 x 100 (over a few sets)

squats from last night

Vic states prep w1d1 squat 60 x 5 100 x 5 140 x 1 add wraps 160x1 170 6x6 Pause squat 120 3x5 Deficit deadlift 120 3x5 leg press 250 3x10 clamshell x 100 abs 4x10 banded squats 3x10

Yup I have a coach, I did my own thing for off season but using coach for comp prep. I’m a bit off top3 for vic states because it’s a big comp. I came third in 110s at wrpf states in nsw because that was a small competition, but this I’ll be stoked to come in the top half of my weight class + always having battles with my friends who are around same numbers as me. Don’t take it too seriously

last day of "off season", start a bit more structured training now for competition in around 13 weeks, no more yolo shit on top of what im meant to be doing deadlift 70 x 5 120 x 5 170 6x6 leg press 200 x 10 400 x 10 500 x 5 (heaviest ive done on leg press before. hesitant to claim a leg press pb but yeah that was crazy) 400 x 10 380 x 10 320 x 10 280 x 10 240 x 10 200 x 10 160 x 10 120 x 10 1 leg a side, 100 3x10 each side rekd ham curls 6x15 leg extension 6x15 clamshell x 100 reps

bench 60 x 8 80 x 1 90 6x8 plate load pulldown 35kg each side, 5x10 barbell curl 20kg x 100 reps total over a few sets tricep pressdown 6x15

w6d2 squat 60 x 5 100 x 5 140 7x6 hack squat 100 5x10 ham curls 6x12 clamshell 5x10 abs 5x10