time to get bigger and stronger

[maccaz]

the way i was feeling yesterday i thought i wouldnt be able to train tonight, body was fucked, every time i got up from my desk at work first 10 meters of walking was a hobble, glutes, hamstrngs, quads, groin, lower back all had severe doms

ate lots rested and i think ill be okay for tonight, 120 5x5  #dread

[FellowshipOfTheRon]

finally catching up with this log good to see how you're keeping up with all that squat volume and looking forward to next 1rm testing progress. box squats be boss just keep it a strict movement, personally i used it to practice exploding from a pause for sports (saw a benefit in relatively short term)
 

 

Congrats on job. Fuark I need to double my salary too

cheers, all i did was realise salary doesnt = skill, salary = how well you can sell yourself in an interview and talk shit

cunts half as skilled as me get paid 2x as much, and im half as skilled as people making half as much as me, just depends how you present yourself and what company you get a job in (for my field anyway)

 

lol at that man realising same thing myself now, i'm on the resolver group end of the stick often being told what to do by dumbass incident managers/ 'business analysts' who talk shit and get paid way more more. stay here up to a yr then try talk some crap and move up haha good on you bro, how you liking it so far?

 

 

[maccaz]

haha buzzy I'm a dumbass incident manager now pretty much and i def know where you're coming from, im not complaining but the shit does definitely trickle downwards in this kind of work, i was on the receiving end of it untl not long ago and i sometimes feel guilty working half as hard as some people but in a more comfortable role and better $ when we're both about equally qualified and skilled.

chur, lifting wise sticking to one thing for extended period is paying off hard out and only 8 weeks in, all going well and with a few deloads etc i reckon i can drag 5x5 out for a while longer, potentially 5x5 at 140/100/160 which will mean big pbs all round

 

 

[maccaz]

Did some sprints today at the park felt good the extra weight im carrying doesnt seem to affect it

Ate cake

Squat

40kg x 10

60kg x 10

80kg x 10

100kg x 5

110kg x 3

120kg x 5 x 5 rep and set pb was hard but far from impossible. Got a video of first set gonna try post it

Elbow was sore from that not ideal for bench but did it

Bench

40kg x 20

60kg x 10

72.5kg x5 x5 last rep set 4 and 5 grinds. Left Elbow bicep and shoulder dont feel great after squats

Skip row dont wanna make it any worse will do big row and shrug session tomorrow

Happy with the squat

[maccaz]

Video of set 2 of 120x 5 last night

Depth not ideal, chest not high enough. Good to see from side view so will work on it.

This is a rep pb

[Realtalk]

haha buzzy I'm a dumbass incident manager now pretty much and i def know where you're coming from, im not complaining but the shit does definitely trickle downwards in this kind of work, i was on the receiving end of it untl not long ago and i sometimes feel guilty working half as hard as some people but in a more comfortable role and better $ when we're both about equally qualified and skilled.

chur, lifting wise sticking to one thing for extended period is paying off hard out and only 8 weeks in, all going well and with a few deloads etc i reckon i can drag 5x5 out for a while longer, potentially 5x5 at 140/100/160 which will mean big pbs all round

 

 

only downside to 5x5 is obviously you sacrifice weight on the working sets... But you don't need to Max all the time and train to failure to get stronger. I pulled 315 in comp pre my 7 week prep I never went over 260kg. Like I say 5x5 easily modified so u can easily work some linear type stuff in there if u want lower reps more weight. If you progressing don't change it.

[maccaz]

Chur for that input. Im progressing 2.5kg every workout on every movement atm so v. Happy with that not gonna change anything just yet. When i start plateauing and need more deloads etc then im gonna redo plan from scratch. Thing i like about 5x5 its a good rep range because its improving my 1rm and also say for example my 10rm its a good middle ground i reckon. Also my body is responding well size wise to it, better than any bro split iv done in the past

[maccaz]

One thing tom, when you do prep at lighter weight how do you decide on openers ?

I want to test my maxes in maybe 2-3 weeks dunno what to aim for rather not waste energy on less or more than my 1rm lol

Im thinking when i can comfortably get 5x5 at 130 80 150 then should be good for 160 90-95 and 190 but will see i guess

[Realtalk]

In the gym? 10, 5, 5, 3, then singles up to the max I want to get. I like to over warm up than under warm up. Injuries are such a set back not worth doing less warm up reps for what a few kilo. Thats dumb.

[maccaz]

ok sweet chur

[maccaz]

2 good workouts this weekend

 

friday night:

 

squat
40kg x 10
60kg x 5
80kg x 5
100kg x 5
110kg x 5
122.5kg x 5 x 5 hard

 

bb ohp
bar x 20
40kg x 10
50kg x 5

52.5kg x 5 x5 rep pb, will be non stop pbs from here now i reckon, best ever 1rm was 55kg

 

deadlift
60kg x 10
100kg x 10
130kg x 5 x 5

 

 

 

then saturday arms
 

super set ezbar curl ss with ezbar skull crusher ss with overhead ezbar extension

 

20kg x 10 x 3 of each

22.5kg x 10 x 3 of each

25kg x 10 x 3 of each

finish with 20kg x fail of each, bout 20 reps of each

 

gonna keep doing 5x5 as prescribed until 130kg x 5 x 5 squat, then take few days deload, then test 1rms, then continue with 5x5, so maybe test 1rms next weekend

hoping for 160 100 190 but those are very optimistic. see how i go

[maccaz]

bw 95.1kg last night after eating, round 93kg first thing in the morning, cut rice out of my lunch meal and that gets daily cals down to 2560/day

 

today:

 

squat

60kg x 5

80kg x 5

100kg x 5

110kg x 5

125kg x 5 x 5

 

bench press

40kg x 20

60kg x 10

75kg x 5 x 5

 

bb row

bar x 10

40kg x 10

65kg x 5 x 5

40kg x 20

 

 

stoked to be repping 5x5 at only -15kg off my all time 1rm for squat

 

 

[maccaz]

Need to do proper write up for today.

Squats brutal. Elbow niggly as f*ck. Nearly failed set 5 rep 4. Main goal for now is to get all prescribed reps wednesday and friday which will be 130 5x5 squat.

After that im going to deload (squat only as everything else feels sweet ) for a week with light squats

Stoked with progress and without deload im gonna f*ck myself up and need longer than a week. So next week will be something like 80kg x 5 x 5 for work sets to keep fresh.

With bit of input from couple people on my form iv brought elbows forward which has eliminated my main form problem so happy overall

Going to continue 5x5 for as long as possible. Hopefully 20 weeks total + before i need to change it

[maccaz]

Arms cos been neglecting them and i enjoy training them

Bb curl

25kg x 10 x 5

Ezbar skullcrusher superset with ezbar curl

20kg x 10 x 3 each side

25kg x 10 x 3 each side

Then just few more sets at 25kg of skullcrushers

Arms 16.5" cos of abnormally good pump

I want them to grow as fast as my legs

[maccaz]

3 hours sleep, so weighing up whether il suck it up tonight and do planned 5x5 and risk a fail, or do something else today, will decide by end of day hopefully few coffees and feeds ill be right for 5x5.

 

92.5kg bw

[maccaz]

No 5x5 today

Got over excited and tested maxes for ohp and dl and so glad i did.

Previous pbs were 55kg ohp. 180kg deadlift(got the 180 last week which was a pb also)

Ohp

20kg x 20

40kg x 10

60kg x 2 pb and rep pb

65kg x 0

60kg x 1

Deadlift

60kg x 5

100kg x 5

140kg x 5

160kg x 1

200kg x 1 failed it twice at 1 inch off ground

Got it on 3rd attempt and held it for 20 seconds then down

So so so happy with this. 180 was a goal for a long time and 200 i wanted by end of year so got it early.

Next goal is 220kg so 5pps maybe mid next year

Good workout for no sleep

[maccaz]

Sore as from deads yesterday so did a catchup session on lagging bodyparts did bis and bb rows

Bb curl

35kg x 5 x 5 normally go light weight high rep so food for change

25kg x 20

Ezbar curl

30kg x 10 x 3

Ezbar 21s

30kg x 21 x 3

Bb row

55kg x 20

55kg x 15

55kg x 10 x 3

Bb shrug

55kg x 20 x 5

Plate shrug

20kg/side x fail x 3

This kind of work out is fun to do someyhing different and treat as like a rest from squatting while actuallt doing something productive. Back to 5x5 tomorrow

[maccaz]

prob noone reads these but i write them down as notes to myself so i can look back on and remember why i do certain things lol

 

going to replace every 2nd ohp day with bench, so bench frequency will be sometimes every 2 days, sometimes every 4 days

 

i feel like my chest recovers good, never really get doms, don't like the 1:1 ratio of ohp to bench and feel my bench has always been my weakest of big 3 so want to focus on it, and dont want to sacrifice squat or dead to do so, so nexdt logical one to cut back is ohp

 

so workouts will be:

1.

squat
bench
row
 

2.

squat
OHP
Dead

 

3.

squat

bench

row

 

4.

squat

bench

dead

 

rinse repeat

1 day rest in between each

looks like overkill frequency on paper but still making noob linear gains and havent failed a rep yet.

 

 

[Spacebound]

I feel you on doing more bench v OHP. Ive been keeping mine as 1:1 kind of, but been doing Close Grip bench as an accessory on OHP day and i think its really helped my bench increase. Still been doing CG heavy but never to failure, usually atleast 1rep left in the tank. 

 

I find also if i bench heaps at my normal grip my shoulders get beat up to, but by using CG it saves them.

[maccaz]

This week has been pbs on all 3.

Decided to test my squat and bench pbs while i had a spotter

Squat

60kg x 10

80kg x 3

100kg x 3

130kg x 1

140kg x 1

150kg x 1 pb

160kg x 1 pb depth not perfect but just parallel

Bench press

Bar x lots

60kg x 5

70kg x 1

80kg x 1

100kg x 0 fucken so close but needed spot half way up

90kg x 1 paused this is a pb for paused and felt good annoyed i didnt get the 100

60kg x 20 rep pb

60kg x 15

60kg x 10

60kg x 8

60kg x 5

Done. Such a good week 200 dead other day, 160 sq and 90 bench today for 450 total.

No more 1rm testing for a while cos these are definitely maxes nothing more in me for now

[FellowshipOfTheRon]

nice bro them some gains, now you need to update your signature

[Pseudonym]

So so so happy with this. 180 was a goal for a long time and 200 i wanted by end of year so got it early.

Nice one, mate! :clap:

[maccaz]

Meant to be rest day but got bored decided to f*ck up my legs. Since fixing form squats are getting my quads hard out.

Squat

40kg x 20

60kg x 20

80kg x 20

100kg x 20 rep pb this was nuts, saw stars from 18-20 even with good breathing and now im sitting on bench dont wanna get up haha quads so so pumped

[maccaz]

rest day apart from lots of swimming at beach yesterday lol

 

shit workout today, felt weak, sleep has been real crap, sunburn+too warm inside, couldnt sleep last night, gonna try get 10 hours tonight.

 

squat:

60kg x 10
80kg x 5

100kg x 5

127.5kg x 5 x 5  rep pb

 

ohp
bar x 20
40kg x 10
55kg x 5 x 5  hard rep pb

 

deadlift

warmed up then ran out of time, people coming to buy shit from ebay

will do deadlifts with arms tomorrow

 

sore

[maccaz]

big arms sesh

 

figure im not really gonna over train them so just gonna try destroy them as often as possible, im eating enough for them to grow and thinking im training them too much would just be over thinking it

 

ezbar curl
30kg x 10 x 5

 

ezbar skullcrsuher

30kg x 10 x 3

 

superset ezbar curl ss ezbar skullcrusher
25kg x 10 x 10 of each

 

then dropset and did the same superset at 20kg, just to failure each set, for 40 minutes, fucked

about 20 sets of each lol, ended up with some ugly reps near the end on the curls but felt good pump was outrageous, pretty much run out of skin on my arms now lol so if they grow any more itll have to stretch