time to get bigger and stronger

[maccaz]

rest day

bad doms

 

[maccaz]

sheiko 37 w3d2

 

Deadlift up to knees, 1 sec pause at knee and back down

 

100 x 4

120 x 4

140 x 4

140 x 4

150 x 4

150 x 4

150 x 4

150 x 4

 

bench press, most sets paused

60 x 6

67.5 x 5

77.5 x 4

77.5 x 4

82.5 x 3

82.5 x 3

87.5 x 2

87.5 x 2

82.5 x 3

82.5 x 3

77.5 x 4

72.5 x 5

67.5 x 6

62,5 x 7

62.5 x 8

 

db fly

10kg 5 sets of 10

 

rack pull

120 x 5

140 x 5 

140 x 5

160 x 4

160 x 4

160 x 4 

160 x 4

 

lunge just body weight today feel beat up 5x5

 

crunches 3 sets of 10 

 

[Pseudonym]

...squats stuff...

Awesome post, Tom! I should probably try some paused squats myself. :clap:

[maccaz]

sheiko 37 w3 d3 last night

 

bench press all paused (my pause is catching up to my tng i think, getting stronger)

60 x 5

67. 5 x 4

77.5 x 3

77.5 x 3

87.5 x 2 

87.5 x 2 

87.5 x 2 

87.5 x 2 

87.5 x 2 

 

squat

for squat warmup im now doing a lot of pause squats at 60kg ish, long pauses, feels good 

 

working sets: 

 

85 x 5

102.5 x 5

120 x 5

120 x 5

130 x 4

130 x 4

130 x 4

130 x 4 

130 x 4

 

bench press all paused

60 x 6 

67.5 x 6

67. 5 x 6

72.5 x 6

72.5 x 6

72.5 x 6

72.5 x 6

 

db fly

10kg x 5 sets of 10

 

good morning standing

50kg x 5 x 5 

 

this morning

 

ezbar curl ss skullcrusher

 

30kg 5 sets of 10 of each no rest

 

tomorrow will be pause squats on realtalks advise, and bb rows

[Wookie]

I squat fairly upright with a low bar position, it depends on torso length. You probably are a little too upright and that's killing your confidence going into the hole.

Pause squats are a good idea, and explode up. You want to feel the hips load up and spring you out the whole. Also, just seek to develop confidence going into the hole. You should never miss in the hole.

[Spacebound]

Interesting video on mechanics, could explain why you struggle for depth 

 

 

[maccaz]

Thanks heaps wookie spacebound and realtalk im gonna work on it hardout because love squatting and im losing heaps of potential through form and mobility i reckon.

Apart from form adjustment im gonna buy a foam roller and stretch more, when i had roller in nz it helped heaps

[FUBU]

Interesting video on mechanics, could explain why you struggle for depth 

 

 

Thanks Spacebound. This video explains why I dislike squats. I never feel it in the hamstrings, more the lower back. I'm his example at the very end of the video. I never do squats. However, when I do the legpress I can do 600kg for 4-8 reps, depending on how I feel. I dislike deadlifts too, I wonder if this is the same reason. Might just be the way I'm built. Moments like this when I just want to say, "Fark genetics!"

[maccaz]

chocolate milk 2 litre skull (minus tiny bit at bottom)

 

1/10 will not enjoy again, had to stand up at end cos of sore stomach

also had to take a breath halfway cos nose bit blocked

 

https://www.youtube.com/watch?v=iNBSVMyD9Cw

[FUBU]

chocolate milk 2 litre skull (minus tiny bit at bottom)

 

1/10 will not enjoy again, had to stand up at end cos of sore stomach

also had to take a breath halfway cos nose bit blocked

 

https://www.youtube.com/watch?v=iNBSVMyD9Cw

Hahahaha, ya fat tubby c*nt. Let me give you some concrete to eat, that might harden you up. You'll be saying, "Ohhh, don't hurt my pancreas with that concrete." LOL, I'm only joking. Must admit you flippin guzzled that down quickly.

[FUBU]

I should try it. I definitely won't beat your time though.

[Realtalk]

Hahahaha, ya fat tubby c*nt. Let me give you some concrete to eat, that might harden you up. You'll be saying, "Ohhh, don't hurt my pancreas with that concrete." You come across as a tough guy. But, after watching this video, your just a little wimping mofo that needs a good solid hiding for being a little bitch.

Chill br0...

[FUBU]

Chill br0...

I deleted that bit. I was typing it as a joke. But, realized I was taking the joke too far. Honestly, I'm not lying. Maccaz is a good person.

[maccaz]

J0kes

[Realtalk]

Maccas would fkn drop you bro... c*nt would probz just shoot you actually he live in Melbourne and connected to Moran family... He a hard Aussie bloke, blow your brains out like u a abo in tassy in the 1950s

[maccaz]

Maccas would fkn drop you bro... c*nt would probz just shoot you actually he live in Melbourne and connected to Moran family... He a hard Aussie bloke, blow your brains out like u a abo in tassy in the 1950s

Not today old friend iv put down the gun.

Did back into an abo the other day though but it got away

[Realtalk]

0h was 0nly j0king br0. S0rry.

[FUBU]

0h was 0nly j0king br0. S0rry.

I was indisposed, hence for the slow response. Haha, what a sarcastic guy. All jokes aside though. It really was a joke that I soon realized that I had taken way too far. If it was Gyzznizzle in the video I would have truly meant it. Sorry Maccaz, honestly man.

[Realtalk]

I was indisposed, hence for the slow response. Haha, what a sarcastic guy. All jokes aside though. It really was a joke that I soon realized that I had taken way too far. If it was Gyzznizzle in the video I would have truly meant it. Sorry Maccaz, honestly man.

We just joking too. Start up a journal bro u can just enter your random shit in there and it'll be pretty intredasting and educational.

[maccaz]

Couldnt sleep when woke up this morning to piss so did some bb rows

60kg x 10 x 10 with i would say 100% form. which is a rep/set pb. Hadnt done in ages so happy with how theyre going

After breakfast will do ohp and pause squats

[Realtalk]

Good volume on those rows bro that's how you get a big back.

[maccaz]

Good volume on those rows bro that's how you get a big back.

Chur thats the plan, i enjoy doing them and dont deadlift till wednesday so no harm doing them

[maccaz]

okay real happy wtih todays result

 

ohp

30kg x 10

40kg x 10

50kg x 10 rep pb

60kg x 5 rep pb

30kg x 31

 

 

pause squat

this was awesome, feel like i made mass progress in short amount of time, focussed on breaking at hips, nto worrying about being so upright and lots of depth, like im sitting back on a stool rather than thinking about bending at knees

 

after first couple of sets these were like asian man shitting in a field depth, true atg for the first time ever for me , difference that made it work was sitting back, foot placement etc pretty irrelevant once i got the hang of that

 

5 sec pause between all reps

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 5

100kg x 3

100kg x 3 deep as, hamstring basically toucjing calf

 

real real happy wtih this, feeling way more confident to squat in general now it feels so natural, i always thought im just bit unflexible but its just technique. gonna keep doing pause squat/ohp/row every sunday and arms saturday along wtih sheiko during the week.

 

also from now on all warm up squats will be paused.

 

[Realtalk]

Nice one bro.

[crazyfacials]

Be safe with the OHP, I fucked up my bursa with em 2x (mind you my right bursa was fucked from judo to begin with)....or maybe my form is just retarded (most likely this lol)