time to get bigger and stronger

[maccaz]

mrs was using the smaller plates so skipped to 100kg instead of 95kg for squats, felt good, heavy but good, gonna stick to program and 97.5kg next time rather than keep pushing up weight and plateau too soon

i predict i will fail at 130kg x 5 x 5 but gonna try keep it going up long as possible in 2.5kg increments every 2 days, frequency is making my form real good, atg every single rep, made what i thought was ok depth a year or so ago look embarassing

squat:

40kg x 10
60kg x 10
80kg x 10 (easier than expected, getting stronger)
100kg x 5 x 5 (this was hard but lot easier than any other time iv done 5x5 @ 100, prob 6/10 hardness)

bench press
bar x 20
40kg x 20
62.5kg x 5 x 5

 

bb row
bar x 10
40kg x 20
52.5kg x 5 x 5 
40kg x 10

 

done

 

[maccaz]

triple post

[maccaz]

triple post

[maccaz]

triple post

[maccaz]

bw 89.0kg last night after dinner, dont think iv put on much if any fat in last month, muscle memory doing good

did huge traps/arms session, big pump prob 40degrees in my gym room, felt sick and dizzy at the end, come at me summer/summer air con bills lol

bb shrug
40kg x 10 x 3
50kg x 10 x 3
55kg x 10 x 3
20kg plate each side x 20 x 2

bb curl
40kg x 5

superset:
ezbar curl / skullcrusher/ overhead ezbar ext

20kg x 10 x 3 of each
22.5kg x 10 x 3 of each
25kg x 10 x 5 of each

ridic pump arms so stiff and forearms fcked so finished with

cg bench superset ezbar curl
40kg cg bench
20kg ezbar curl

dunno if volume/frequency of arms is gonna work long term but there is no doubt its working for growth faster than i expected, just under 17" flexed with pump which is up an inch in a month, biggest they ever been

[maccaz]

got bored did abs + tested bench
 

bench press (waste of time with tired triceps but stoked how they felt)

60kg x 1
70kg x 1 easy
80kg x 1 not a grinder but not easy, could do 4-5 at 80 probably
i reckon realistically got 100 in me which will be a pb and a goal iv had for ages but never really focussed or given a f*ck on bench

going to test it in 2 weeks or something but on track for good pbs on big 3 end of the year

abs:

crunch superset with elbows to knees (dunno waht its called, boxing coach used to make me do them)

100 of each

few pullups underhand and overhand, still shit at these

[maccaz]

bw 90kg yesterday morning,gaining weight too fast, cant be muscle,  will try get cals down to 2500/day and do a bit of cardio. diet has been same for a while, just put into myfitness pal comes out to 2700cal 38% carb, 34%fat, 28% prot, so will change it up reduce the fat increase the protein. only eating like this because its cheap and easy to prep and makes me never hungry but never too full either.

missed yesterdays workout was at beach all day

all i did was a few pullups, in habit of doing a few each time i walk past that room, cant do many, getting better though. short term goal 10 pullups. because im using home gym with no lat pulldown i think these are important

today did yesterdays workout, and doing tomorrows workout as planned tomorrow, so 2 days in a row squatting my punishment for skipping yesterday

squat
40kg x 10
60kg x 10
80kg x 10
97.5kg x 5 x 5

ohp
20kg x 15
30kg x 10
42.5kg x 5 x 5

deadlift
60kg x 10
80kg x 5
100kg x 5
112.5kg x 5 x 5

 

 

 

[maccaz]

Quick update cos im so stoked. Arpund 2 years ago I set my squat pb of 140 and it was nowhere near deep enough.

Decided to test my squat tonight

60kg x 5

100kg x 3

120kg x 1

130kg x 1 hard but looked easy on video dammit

140kg x 1 I consider this a proper pb because it was def deep enough

Saw stars etc and was a huge grind but I got it

This is after only 6 weeks of strength training after a year of just mucking around so good things to come, need to get a belt.

Got a video of the 130 which ill post

[maccaz]

lots of squats again, gonna have a proper rest day tomorrow and maybe even saturday just go for a run, dont want to over do it

bb squat:

40kg x 10
60kg x 10
80kg x 20 rep pb and wasnt so hard but made me feel sick and made the rest of the session harder than it should have been
100kg x 5 x 5 (this was as per 5x5, and next squat session is 102.5 x 5 x 5)
60kg x 10
front squat 70kg x 5

 

bench press
40kg x 10
60kg x 10 
65kg x 5 x 5 
65kg x 5 (miscounted so actually did 5x6)

bb row
20kg x 10
40kg x 10
55kg x 5 x 5 

cooked

[maccaz]

bw 92kg

had no energy today so not a great work just did what i needed to do, wasnt really feeling it but didnt skip anything so all good, monday will be better. 

squat:

40kg x 10
60kg x 10
80kg x 10
102.5kg x 5 x 5 

over head press
20kg x 20
40kg x 10
45kg x 5 x 5 felt heavy today

deadlift
60kg x 10
80kg x 10
100kg x 10
115kg x 5 x 5 

 

few curls 

 

cant vouch for high frequency squatting enough, seeing body comp change and overall strength increases faster than i ever have before, just gotta slow down the bodyweight increase, though i think if anything i look a little leaner than i was 10kg ago, but i was hardly lifting at that time as well.

need to get a dexa scan again

in any case dont care about bf% that much as long as i dont look blatantly fat

[maccaz]

good workout, did heavier than was meant to for squat because my gf was using the 2.5kg plates (gonna buy some more) and it was hard but not too hard. also got rep pb at 100kg which was mean

bb squat:
40kg x 10
60kg x 10
100kg x 10 (rep pb and felt good, easier than i predicted)
110kg x 5 x 5 (was meant to be 105kg) this was a grind tbh in the last couple sets, sometimes feels uncomfortable in my chest and upper back so hopefully that gets stronger)

bench press
40kg x 10
60kg x 10
67.5kg x 5 x 5 no need for a spotter yet

 

bb row
20kg x 10
40kg x 10
57.5kg x 5 x 5 

 

abs:

elbow to knee crunch x 20 superset with regular crunch x 20, 5 sets of each

[maccaz]

Quick update tested totals all raw no belt and bench was paused

Got 180 dead, 140 squat, 85 bench. Stoked

Going by how they felt goals locked in 200/170/100 by end of year

Gotta stop going for pbs every week lol

Edit also did abs, 100 crunches over 5 sets superset with 5x 1 minute planks

[maccaz]

Squats were v. Hard today just gonna pretend its easy and hopefully not stall for a while

Squat

40kg x 10

60kg x 10

80kg x 10

100kg x 5

112.5kg x 5 x 5

Ohp

20kg x 20

40kg x 10

47.5kg x 5 x 5

Deadlift

Warmed up to 120kg x 5 x 5

[maccaz]

because my row is weak im gonna do a bit extra, so today did

bb row
40kg x 20 x 2
57.5kg x 10
40kg x 10

ezbar curl
20kg x 10 x 5

thats all, too hot, was meant  to be rest day anyway

[tyreguy]

Awesome work on Squat, and Dead bro, keep it up, itll come.

[maccaz]

been reading lots on squatting, some interviews with dan green, wendler, few others.

main thing holding me back from going heavy is back/core strength rather than legs (not by a huge amount but noticeable)

going to start doing good mornings and increase the ab work a lot, cos the issue i had in my heavy squat attempts is feel like my back is where most of the struggle is, legs can push just fine but keeping my torse straight and upright is where most of the energy is going, feels uncomfortable in my chest and upper back and stomach etc.

 

will start light and work up to doing a regular amount of good mornings and more variations of ab exercises. need to get a belt also maybe this weekend.

 

[maccaz]

bw 90.9 down a bit from last week

morning cardio went for a run 

learned my lesson about lifting on empty stomach today, everything was a fkn battle but got all reps done, having cheat meal(s) this afternoon

ezbar curl ss ezbar skullcrusher
20kg x 10 x 3 of each
25kg x 10 x 3 of each

ezbar 21s
25kg x 21 x 2

squat:
60kg x 10
100kg x 8
110kg x 3 x 2
115kg x 5 x 5 fucken rough today but all good depth every rep, should have eaten first, made a huge difference

bench press
40kg x 20
60kg x 10
70kg x 5 x5 tried few different grip widths, much stronger the narrower i go but kept medium ish grip to fix that

bb row my weakest main lift, so did extra

40kg x 10
60kg x 5 x 5 
45kg x 20 x 5 good pump

 

happy with this today got it all done even though so hard

excited for 120kg 5x5 on wednesday squat, will have a big pb in a few weeks on squat, def strongest iv ever been squat/dead wise, bench probably = strongest ever (still weak all round compared to most on here lol)

[maccaz]

lasnight just did some quick bench
warmup then
70kg x 8 x 5

dreading squatting tonight didnt have much sleep gotta do 117.5 5x5

will post review later if i dont stroke out

[maccaz]

Every work out from now is going to be hard. Every session is a squat rep pb as id never done more than 1 rep at a time over 110 that i can remember.

Today was really really fkn hard. Shit sleep as well happy i got through it

Squat

40kg x 10

60kg x 5

80kg x 5

100kg x 3

110kg x 2

117.5kg x 5 x 5

Ohp

20kg x 10

40kg x 10

50kg x 5 x 5 hard

Deadlift

60kg x 5 x 2

100kg x 5

125kg x 5 x 5

Sore elbow from squats

[Spacebound]

That is some intense volume on squats, should be set for some pr's though. You must be pretty beat up the next day.

[maccaz]

Legs are usually sweet its glutes/lower/mid/upper back that are always cooked but yeah its rough

Hoprfully i dont fail any 5x5 till 130-135 which should give me a +10 or +20 on 1rm

Also the squatting volume is helping my deadlift heaps considering im squatting far more frequently than deadlifting

[Realtalk]

Legs are usually sweet its glutes/lower/mid/upper back that are always cooked but yeah its rough

Hoprfully i dont fail any 5x5 till 130-135 which should give me a +10 or +20 on 1rm

Also the squatting volume is helping my deadlift heaps considering im squatting far more frequently than deadlifting

that's it bro, I squat heavy twice per week while on 5x5. Monday and Friday. One is a standard back squat to full depth the second is usually a box squat... Sometimes I'll front squat or zercher squat or a different variant but normally a box squat. Helps deadlift tremendously. you Tryed box squats? If you're squatting multiple times per week I find mixing it up keeps me interested. 

[maccaz]

Cool i might try alternating between box and regular for a couple weeks see if i like it.

For box would you normally go heavier or lighter or same ?

[Realtalk]

Heavier but start light till u master movement, I have my box at parrelell., but it's a completly different movement... Well same same but different. Some ppl don't rate them I do though. People who don't rate don't do properly. Look up a Westside box squat Louie S. That's how do them so if someone was to remove the box U wouldn't fall back. Ppl who rock back and come to stop or bounce off box are retards good way to compress ur spine and that just relaxes ur muscles which is no good for a competiton squat as it is teaching you to not keep tight.

[maccaz]

ok sweet chur i'll give it a try