time to get bigger and stronger

[maccaz]

bb squat
bar x 10
40kg x 10
60kg x 8
72.5kg x 5 x 5 felt a bit of pain in right glute where it meets lower back, have injured this area before, hopefully not too bad this time, had a good stretch and continued

ohp
20kg x 20
30kg x 5 x 5

deadlift
40kg x 10
60kg x 10
80kg x 10
100kg x 5 x 5

hot shower and stretch and hopefully ass/lower back is ok

fkn job im waiting to hear back on, the guy whos deciding whether to hire me or not called in sick so i gotta wait till monday

[maccaz]

Did heaps of stretching and warmup being careful with lower back but it's feeling a lot better just from working out.

Squat

30kg X 10 X 2 (gf was squatting 30 cbf changing it so used as warmup)

60kg X 10

75kg X 5 X 5

Bench

Bar X 30

40kg X 20 speed reps

52.5kg X 5 X 5

Bb row

42.5kg X 5 X 5

[maccaz]

Lower back way better today also had mean day got the new job I been working on for ages nearlu doubled my salary with no more overtime and better hours fucking stoked can focus on more important shit than stressing about that.

Squat

40kg X 10

60kg X 10

Was Meant to be 77.5 X 5 X 5 but gf was using the 1.25s so had to be 80kg X 5 X 5 but easy

Ohp

bar X 20

32.5kg X 5 X 5

Deadlift

60kg X 10

80kg X 5

105kg X 5 X 5

Got chalk so this was real easy

Bw 85

[maccaz]

Did a random workout just did what I wanted to do for a change

Rack pull

60kg X 10

100kg X 3

140kg X 3

160kg X 3

200kg X 0 dammit shouldn't have bothered

Bb curl

22.5kg X 20 X 5 this was tough

Cg bench

40kg X 100 over a few sets, first couple sets were 20 reps then got hard quickly

Crunch X 50

Lying leg raise X 50

Plank 1 minute X 3

[maccaz]

squat:

bar x 10
40kg x 10
60kg x 10
80kg x 5 x 5

 

bench press:
bar x 20
40kg x 20
50kg x 15
55kg x 5 x 5
40kg x fail (25)

bb row
bar x 10
40kg x 10 x 2 
45kg x 5 x 5

 

felt good today, all reps easy

[Realtalk]

All reps aren't meant to be easy bro lol put some weight on the bar

[maccaz]

Yeah good point. Im following stronglifts 5x5 which reckons start with the bar only even if not a beginner to get used to the squatting frequency and follow the increments exactly. I didn't start with bar only this time round though.

Sweet I will look at some other options so I stop wasting time. Any recommendations ?

[maccaz]

tonight did:

squat (just fucking around)
60kg x 5
100kg x 5 
110kg x 1
120kg x 1
happy with how that felt lots left in the tank, i reckon by end of year will have 160 easily, maybe more

then had nothing else to do so did 500 reps of ezbar curls at 22.5kg and 500 reps of skullcrushers at 22.5kg, just alternating between the 2 each 15ish reps took ages but worth it for the pump, forearms so stiff now

 

 

 

 

[maccaz]

Crunch superset with lying leg raise 5 X 10 of each

5 X 10 of I think it's called russian twist with 5kg

5 X 10 of alternating elbow to knee crunches dunno the name

30 second plank X 3

[maccaz]

emergency at work so worked from saturday morning till 4am sunday morning, so did saturdays workout this morning, will do abs after a sleep

so tired

bb squat
40kg x 10
60kg x 10
82.5kg x 5 x 5 

ohp
20kg x 10
35kg x 5 x 5

deadlift
105kg x 5 x 5

start new job wednesday no after hours or fucked schedules anymore

 

[maccaz]

Abs turned into abs + front squats was teaching gf

Lying leg raise superset crunches 10 X 10 of each

Russian twists 5kg 5 X 10

Plank 30sec X 5

Front squat:

Bar X 10

40kg X 10 X 5

60kg X 5 X 5

60kg X 10

Front squats are mean

Bedtime

[maccaz]

abs and arms

lying leg raise 10 x 10
crunch 10 x 10

bb curl
20kg x 10 x 5

ez bar curl 
20kg x 10 x 5

skullcrusher
22.5kg x 10 x 10

arms measure just over 16.5" with pump which is probably as big as they ever been (small but improving)

 

[Merlin]

How do you go with the Front squats bro?

Tried them myself but the form for me feels really off. Arms aren't flexible enough for the "Fingers under bar"? grip, and seating the bar on my shoulders with my arms crossed over the top feels strange also.

[maccaz]

How do you go with the Front squats bro?

Tried them myself but the form for me feels really off. Arms aren't flexible enough for the "Fingers under bar"? grip, and seating the bar on my shoulders with my arms crossed over the top feels strange also.

i like them, dunno how beneficial they are but nice for a change

i can only do crossed grip but got used to it prety quick just gotta keep elbows at the right height so bar sits in place and concentrate on staying up right

i reckon they probably help me sit more upright in back squat and keep chest up which is my main problem with back squat

[maccaz]

lying leg raise 5x10
crunch 5x10

squat:
40kg x 10
60kg x 10
80kg x 5
85kg x 5 x 5

 

bench
bar x 20
40kg x 10
50kg x 10
57.5kg x 5 x 5 
 

bb row
40kg x 10 x 2
47.5kg x 5 x 5

 

shit sleeps less than 4 hours a night last few days in a row so this was fucking hard, squats and bench last couple sets were grinds, much harder than they should be so glad i start new job tomorrow with normal hours will get 8-9 hours a night

[9762291220]

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

[maccaz]

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)

was gonna rest today just did arms quickly

ezbar curl

30kg x 10 x 5

20kg x 20 x 3

skullcrusher

30kg x 10 x 4

20kg x 20 x 2

 

[maccaz]

had rest yesterday felt good

today:

squat
40kg x 10
60kg x 8
87.5kg x 5 x 5 

bb ohp
20kg x 20
37.5kg x 5 x 5 

deadlift
107.5kg x 5 x 5

 

its fucking hot upstairs in my house and only gonna get worse, get 40+ degree days here and the upstairs was unpleasantly warm even in winter so dunno how bad itl get, gotta crank aircon on half hour before each time i work out

[GyzzBrah]

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)

[maccaz]

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)

What field you working in, and what is your current role etc

[maccaz]

gf was working out so i ended up doing another whole lot, stupid maybe dunno but was fun and was really hard felt like spewing and forearms were fucked from the deads

only posting working sets

squat
90kg x 5 x 5

ohp
40kg x 5 x 5
 

deadlift 110kg x 5 x 3
sumo deadlift 100kg x 5 x 2

overhand pullups x 2 (lol)
underhand pullups x 8

want to do 10 pullups by end of year

[maccaz]

abs + arms

forearms took a hiding today dunno why, veins everywhere but stiff wrists by the end of it

crunch
20 x 5 not much rest

ezbar curl
15kg x 20 x 3 for warmup

triset:

skullcrusher 25kg x 10 x 5
ezbar curl 25kg x 10 x 5
overhead ezbar tri ext 25kg x 10 x 5
no rests

ezbar curl
35kg x 10
30kg x 10

[maccaz]

slipped up and got drunk on weekend lol
not a massive bender thank god but def reminded myself that im definitely not suited to alcohol and drugs, only ends badly. luckily no arrest or anything and went to work on monday lol but gotta nip it in the bud and not go back into old routines. dont wanna keep going on about it but pretty fucked off with myself.

back into gym today so only 3 days off in total and no ground lost i reckon, didnt feel particularly weak 

started squatting without plates under heels to get used to it, might buy some weight lifting shoes though dunno yet. i want a belt too

squat:
40kg x 10
60kg x 10
90kg x 5 x 5

Bench Press:
bar x 10
40kg x 20
60kg x 5 x 5 

bb row
bar x 10
40kg x 10
50kg x 5 x 5 

 

[maccaz]

just arms was mainly biceps just fucking round

bb curl
30kg x 10 x 2

ezbar curl
25kg x 10 x 10

overhead ezbar ext
25kg x 10 x 3

skullcrusher
25kg x 10 x 3
 

 

[maccaz]

mean workout for me and girlfriend hit some pbs, pretty stoked all round

so my workout was:

squat:
40kg x 10
60kg x 10
80kg x 5 
90kg x 5 
92.5kg x 5 x 5 not too easy today but felt good, atg all reps
60kg x 20 battle

ohp
bar x 20
40kg x 5 x 5 

deadlift
was meant to be 5x5 but decided to go heavy on some singles etc
60kg x 10
80kg x 5 
100kg x 5 
140kg x 3
160kg x 1 (heaviest ive done in a while, feel as though i have 180kg in me easily which is my all time pb)
100kg x 5


my girlfriend has been lifting for 6 weeks in total now and first couple weeks focussed on getting form right, squat depth, etc etc, just now she got 80kg deadlift, 60kg squat, 30kg bench (she hates bench) which are all pbs.
she has some retard strength when it comes to squatting, prob has 80 or so in her but complains about the bar hurting on her back.

anybody got some suggestion for bar pain rather than putting one of those foam pads on that make it hard on shoulders having to bend further back?