time to get bigger and stronger

[maccaz]

Just did a random workout today off program. Not ideal but fun and got some rep pbs

Highlights

Bench press work up to 102.5 x 5 rep pb

Deadlift work up to 200 x 5 rep pb bit of bounce

[Spacebound]

Yeah iv heard this. Any idea why? Il try find something to use for blocks

 

I think it relates to the slack in the bar, doing it off blocks replicates this where as doing from a position where the bar is resting on the pins doesnt. 

 

And it probably wont rek your bar as fast.

[maccaz]

because of shit planning today was w3d5 and back to normal days tomorrow so tomorrow w4d1

 

3 days in a row pretty tough but allgood i enjoyed it today

 

 

focus atm is depth on squat and making sure all bench paused

 

squat

90 x 5

110 x 4

125 x 3

125 x 3

145 x 3

145 x 3

145 x 3

145 x 3

145 x 3

145 x 3

 

bench press

60 x 5

72.5 x 4

85 x 3

85 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

 

db fly

10kg x 10 x 5

 

ohp 

65kg x 4 x 5 sets

 

standing good morning

80kg x 5 x 5 - this weight feels good for good mornings now

 

nothing was too hard today

[GyzzBrah]

 

nothing was too hard today

 

Jesus christ keep at it mate can't wait to see your next comp results. 

[maccaz]

Jesus christ keep at it mate can't wait to see your next comp results. 

chur, will be super happy with comp total over 500

[Realtalk]

I think if you are looking at adding more overload on the latter part of the deadlift then I would much prefer to use bands. This way the body position stays the same throughout the entire movement to mimic the deadlift (essentially it is a deadlift). As iv said before, in my opinion a partial pull changes the position of the body which changes the lift... not really benefiting the deadlift much... I know plenty of guys with massive rack pulls who have average deadlift lock outs. By average I mean they fail the lift mid thigh to lockout. It's just a suggestion. And I know the program prescribes it so follow the program but just adding to the convo.

[maccaz]

I think if you are looking at adding more overload on the latter part of the deadlift then I would much prefer to use bands. This way the body position stays the same throughout the entire movement to mimic the deadlift (essentially it is a deadlift). As iv said before, in my opinion a partial pull changes the position of the body which changes the lift... not really benefiting the deadlift much... I know plenty of guys with massive rack pulls who have average deadlift lock outs. By average I mean they fail the lift mid thigh to lockout. It's just a suggestion. And I know the program prescribes it so follow the program but just adding to the convo.

 

 

good points bro.

 

by far my lockout is sweet compared to the beginning. like i said a while back i never have and doubt i ever will fail a deadlift that leaves the ground.

i think a good idea for me in next 4 week cycle would be to substitute the rack pulls with just full deadlifts, at a slightly lesser %.. 

 

dunno il keep thinking but i definitely have no issue with locking out so rack pulls even if they did help with lockout (sounds like they dont) wouldnt be a whole lot of use to me and waste of energy i can spend actually working on weak points

[Realtalk]

They might be in the program to build your back bro. Just get it bigger and stronger I dunno. Personally I think rows are better for this. But the best plan is to stick to the plan!

[maccaz]

They might be in the program to build your back bro. Just get it bigger and stronger I dunno. Personally I think rows are better for this. But the best plan is to stick to the plan!

yeah sweet.

i think the moment i do a 4 week cycle and make 0 progress on any particular lift, thats when i should start looking for something else, in meantime il stick to it 

[maccaz]

Real shit week. Covering for my manager till 2nd may including 24/7 on call so had 4 hours max sleep each night since sunday. Real depressing too fucked to train by the time i get home but its only temporary so im gonna try catch up on lost time soon as boss gets back.

I do IT for mine sites and last night 2am lightning warning system went down at site was real tempted to just go back to sleep let them get hit by lightning and fry like ants for waking me up.

Shit life getting in the way of progress

[maccaz]

Very good result today

Was feeling like utter shit tired etc decided il get some pbs to get motivation back after having crap busy week at work

Bench press

60kg x 10

80kg x 3

100kg x 3

120kg x 1 tng pb

120kg x 1

120kg x 1

Squat

60kg x 5

100kg x 5

140kg x 3

160kg x 1

170kg x 1 good depth

180kg x 1 good depth and a new pb

Fucking stoked. This shit turn my mood around 100% lol .

[Pseudonym]

Good stuff, bro! Nice PBs.

[tyreguy]

Awesome bro!!

[Realtalk]

Nice bro I paused it at bottom I dont think that would pass... But not bloody far off. Cam angle directly side on best way to look bro. Doesn't look as cool though lol.

Getting strong fast mate.

[maccaz]

Nice bro I paused it at bottom I dont think that would pass... But not bloody far off. Cam angle directly side on best way to look bro. Doesn't look as cool though lol.

Getting strong fast mate.

Yeah nah i had a feeling. Main thing is each session im killing last sessions depth (depth pbs lol) so by time i can squat 200 to this depth, 180 be atg

[maccaz]

.

[Spacebound]

i know those feels, just work on bettering yourself

 

on and upwards bro

[maccaz]

i know those feels, just work on bettering yourself

 

on and upwards bro

cheers m8 !

[HarryB]

You'll find a nice bloke soon.. the kind who deserves you

Nice work on the squats. Bit more work for a taller guy to hit proper depth

[maccaz]

You'll find a nice bloke soon.. the kind who deserves you

Nice work on the squats. Bit more work for a taller guy to hit proper depth

hahaha

 

im short bro, 5"10 but odd dimensions really, long body short as legs, dunno if that contributes

[HarryB]

Bro to me that's tall. And yeah lever length. Maybe that's why you look tall.

If I could make one suggestion. Try and sit back and push through your heels. I notice as you come down your weight shifts onto the front of your foot and it's quite noticeable when you push off. Sitting back and pushing through your heels will ultimately help you get deeper with a better body alignment. Probably a mobility issue as well just my 2c

[Realtalk]

Just train and power cardio.. Keep busy... Tinder etc.

[Pseudonym]

guess now an apartment 5 min walk from PTC gym is a reasonable criteria to look for

Now that's a sweet silvery lining!

[maccaz]

Squat
60 x 3
80 x 3
100 x e
150 5x5

[tyreguy]

Mirin those those depressed gainzz!! :pfft: