time to get bigger and stronger

[Hu Gh]

And are you also faster?

[maccaz]

But are you bigger and stronger yet?

Soon.jpeg

[Hu Gh]

That feel of stimming hard outside gardens new world before heading to the gym

[maccaz]

Arrived at the gym very wet after getting nailed

 

Yesterday came up with a very nice cheat meal for my afternoon tea for Saturday while I am listing to the first game of the World Cup from christchurch . Cheat meal will left over vanlina almond clusters mixed in with french vanlina ice cream,marshmellows ,Cadbury chocolate topped off with hundreds and thousands . Will be going out for tea tonight and having Indian for tea not to sure what I will be having. Can confirm that the rat is making it today.

[Hu Gh]

That feel of being stuck in a secerty controlled lift for ten minutes in building on lamberton quay

[maccaz]

Sheiko 37 w1 d2

Deadlift

100 x 5

120 x 5

120 x 5

140 x 4

140 x 4

150 x 3

150 x 3

150 x 3

150 x 3

Incline bench

60 x 4

60 x 4

60 x 4

60 x 4

60 x 4

60 x 4

Decline bemch

60 x 5 x 5

Rack pull

100 x 5

120 x 5

120 x 5

140 x 4

140 x 4

160 x 3

160 x 3

160 x 3

160 x 3

Lunge 5x5

Crunch 3 sets 10 wasnt feeling these today

[maccaz]

Iv also adjusted deadlift form a bit.

Previously feet were a bit too wide and grip too wide and toes pointing out too much for conventional.

Moved feet closer together, grip in and toes more forward and feel tighter all over. think this has fixed my strength off the floor issue.

Think I've added 10kg to 1rm at least by this easy change going off how easy the 150s felt today . Will know in a couple months

[GyzzBrah]

Guys you can call me stimrat as well since I worship the stinging dragon

 

Good progress bro keep it up.

[maccaz]

 

Guys you can call me stimrat as well since I worship the stinging dragon

 

Good progress bro keep it up.

 

lol did he actually say this?

hes fkn cooked the people on that forum dunno what they're dealing with

[Realtalk]

Iv also adjusted deadlift form a bit.

Previously feet were a bit too wide and grip too wide and toes pointing out too much for conventional.

Moved feet closer together, grip in and toes more forward and feel tighter all over. think this has fixed my strength off the floor issue.

Think I've added 10kg to 1rm at least by this easy change going off how easy the 150s felt today . Will know in a couple months

It's amazing what a good set up will do to your lifts.

[maccaz]

 

Iv also adjusted deadlift form a bit.

Previously feet were a bit too wide and grip too wide and toes pointing out too much for conventional.

Moved feet closer together, grip in and toes more forward and feel tighter all over. think this has fixed my strength off the floor issue.

Think I've added 10kg to 1rm at least by this easy change going off how easy the 150s felt today . Will know in a couple months

It's amazing what a good set up will do to your lifts.

 

 

yeah stoked, feels more fluid now like even if i'd never seen a deadlift before i would say this is more "correct" than my old technique just by feel

[Realtalk]

Yeah the deadlift is the easiest lift to do, anyone can do it, it's simple. But one of the hardest lifts to feel. If you are getting a sore lower back from deadlifting then you are pulling the entire movement. This is bad you are using your lower back to break the first part of the movement off the floor. I like to look at the conventional deadlift as more of a push and then a pull at lockout, once you can understand this and buy into it your deadlift should improve a lot, push the bar off the floor by driving through your legs. I know that sounds impossible to do lol but So are lots of things we talk about in lifting technique. That's how iv built mine. I stuffed about with foot placements and toe angles etc and yeah foundation is important but it's not the end of the world I like feet shoulder width and hands just outside legs, too close and you have no power in from your legs.

[maccaz]

Yeah the deadlift is the easiest lift to do, anyone can do it, it's simple. But one of the hardest lifts to feel. If you are getting a sore lower back from deadlifting then you are pulling the entire movement. This is bad you are using your lower back to break the first part of the movement off the floor. I like to look at the conventional deadlift as more of a push and then a pull at lockout, once you can understand this and buy into it your deadlift should improve a lot. That's how iv built mine.

yep thats it, definately a "push" through heels at the start till it gets to the point where you can "pull" it to the top

previously was just bending over grabbing it and using a messy combo of push and pull till it got to the top, and that got me to 205 so hopefully more in me now that it feels right, worst case scenario at least now im not gonna f*ck my back

chur

[maccaz]

Did some arms cos chest is not getting doms ever so doesnt matter (unsure of that logic but all good)

Ezbar curl ss ezbar skullcrusher

20kg x 10 x 3 of each

25kg x 10 x 3 of each

27.5kg x 10 x 3 of each

20kg x fail of each

Good pump

[maccaz]

rest day today

woke up 5.30 to go for a run

checked my phone, ig etc for couple mins

woke up again at 7 for work

damn

try again tomorrow

[maccaz]

sheiko 37 w1 d3

easy

annoying now that maxes have changed its not calculating to round numbers so having to f*ck around with small plates etc but allg

 

bench press

55kg x 7

62.5kg x 6

67.5kg x 5

72.5kg x 4

77.5kg x 3 

77.5kg x 3

82.5kg x 2 

82.5kg x 2

77.5kg x 3

77.5kg x 3

72.5kg x 4

67.5kg x 6

62.5kg x 8

60kg x 10

 

db fly

10kg x 10 x 5

 

squat

85kg x 5

102.5kg x 4

102.5kg x 4

120kg x 3

120kg x 3

130kg x 3

130kg x 3

130kg x 3

130kg x 3

130kg x 3

 

french press first time ever doing these

30kg x 10 x 5

 

good morning seated

50kg x 5 x  5 

 

not very hard today but feeling a bit off as well, over tired or something

[maccaz]

Rest day but got bored while mrs doing workout so did some bench got a pb. Chest is feeling 100% recovered straight after every workout doesn't feel like its getting anything from it but cant argue with the strength increase so happy

Bench press

60kg x 5

80kg x 3

100kg x 3 rep pb

105kg x 1 = pb

110kg x 1 +5kg pb

All paused from 100 and up

Left it there dont wanna fail but feel like 112.5 - 115 in me

[Realtalk]

Good work Tonto

[maccaz]

sheiko 37 w2 d1

everything felt good today even with 5.30am workout on empty stomach 

 

starting to really enjoy bench, want a big one asap 

 

squat

85kg x 5

102.5kg x 4

102.5kg x 4

120kg x 3

120kg x 3

137.5kg x 2

137.5kg x 2

137.5kg x 2

137.5kg x 2

137.5kg x 2

 

bench press

60kg x 5

67.5kg x 4

77.5kg x 3

77.5kg x 3

90kg x 2

90kg x 2

90kg x 2

90kg x 2

90kg x 2

90kg x 2

 

db fly

10kg x 10 x 5

 

press up x 10 x 5 getting good at smashing these out with not much rest between sets, happy that press ups are getting easier the more i weigh lol

 

squat

95kg x 3

112.5kg x 3

130kg x 3

130kg x 3

130kg x 3

130kg x 3

 

good morning

60kg x 5 x 5 

 

done

good workout, squats feeling better all the time. been looking up mobility shit and stretching heaps too, my mate does yoga as well as crossfit etc (that description makes him sound likea  fgt) but the yoga apparently helps heaps of flexibility etc so might go once see if i hate it

[tyreguy]

sheiko 37 w2 d1

everything felt good today even with 5.30am workout on empty stomach 

 

starting to really enjoy bench, want a big one asap 

 

squat

85kg x 5

102.5kg x 4

102.5kg x 4

120kg x 3

120kg x 3

137.5kg x 2

137.5kg x 2

137.5kg x 2

137.5kg x 2

137.5kg x 2

 

bench press

60kg x 5

67.5kg x 4

77.5kg x 3

77.5kg x 3

90kg x 2

90kg x 2

90kg x 2

90kg x 2

90kg x 2

90kg x 2

 

db fly

10kg x 10 x 5

 

press up x 10 x 5 getting good at smashing these out with not much rest between sets, happy that press ups are getting easier the more i weigh lol

 

squat

95kg x 3

112.5kg x 3

130kg x 3

130kg x 3

130kg x 3

130kg x 3

 

good morning

60kg x 5 x 5 

 

done

good workout, squats feeling better all the time. been looking up mobility shit and stretching heaps too, my mate does yoga as well as crossfit etc (that description makes him sound likea  fgt) but the yoga apparently helps heaps of flexibility etc so might go once see if i hate it

Nice one brah, good to see some solid progress, Nothing wrong with them Yoga gains bro..

[maccaz]

worked out my plan for next few months

 

Currently doing sheiko #37

 

23/3 start #29

20/4 start #32

mock competition/testing on 17th may or around that date

week off

25/5 start #37

22/6 start #29

20/7 start #32

compete 15/8

 

feel like i can make all of these dates barring major injury, outside of gym life is pretty stable atm works not too hard and getting enough sleep etc

 

if i finish all this as planned then i should do okay in competition, really want to get 9/9 and set some pbs, dont care how i place compared to others but be good to not come dead last i guess lol

[maccaz]

been slack on GR posts but since me and GR share this journal now:

 

For the nutrition part of the 14 weeks left of offseason will be having a couple of cheat meals. Noticed in the fridge that I got some left over chochlate from xmas . Thought might have to melt them down and use them as chochlate sauce when having a bowl of icecream with pizza like pams meat lovers etc 

[maccaz]

Rest day walked 6.6km walking dog on this bush walk by my house that i never knew was there. Took a while cos got distracted trying to catch a frog lol

[Kalidane]

Rest day walked 6.6km walking dog on this bush walk by my house that i never knew was there. Took a while cos got distracted trying to catch a frog lol

 

Repped for journal update of the month lol

[Hu Gh]

What kind of frog br0?