time to get bigger and stronger

[maccaz]

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)

yeah man im super cautious with warming up etc, dunno what a fucked bursa would feel like but my shoulders are usually sweet, used to play up a bit from bjj but thats to be expected when someone is actively trying to stress the joint etc 

[maccaz]

woke up with a cold, so working from home today, feel shit as but i think i can manage workout and technically if i do in middle of day will be getting paid to work out so allgood maybe il need to put (professional athelete) after my facebook name

 

lots of vitamin c and food, will post workout later

 

did arms lastnight while gf was squatting, when i didnt need to spot, got a pb i guess if you can count an arms pb of 50kg ezbar strict curl x 3

 

[Realtalk]

woke up with a cold, so working from home today, feel shit as but i think i can manage workout and technically if i do in middle of day will be getting paid to work out so allgood maybe il need to put (professional athelete) after my facebook name3

But at what cost... Lol

[maccaz]

sheiko #37 w4 d1

happy with today, it was heaps of volume and heavy, took 2 hours because feeling sick, short of breath, cold symptoms etc, but got through it. 

 

figure if i can get through that then no reason i should ever need to skip a day apart from actual injuries, feeling positive. also its not gonna make me sicker and i got rest day tomorrow to worry about being healthy again

 

squat form felt good, breaking at hips, good depth, most bench reps were paused.

 

 

squat

85 x 5 

102.5 x 4

120 x 3

120 x 3

137.5 x 3

137.5 x 3

145 x 2

145 x 2

145 x 2 

 

bench press

60 x 5

67.5 x 4

77.5 x 3

77.5 x 3

(for next ones i rounded up from 88 so it would be a rep pb) 

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3

 

db fly

10kg x 10 x 5 (need to get some heavier dbs or somethig because these are getting too easy)

 

decline bench

60 x 8  - 5 sets

 

squat

85 x 5

102.5 x 4

120 x 3

120 x 3

137.5 x 2

137.5 x 2

137.5 x 2

137.5 x 2

 

good morning 

60kg x 5 x 5 

[maccaz]

rest day, still sick, getting worse not better, annoying

hopefully big sleep tonight and be good enough to train tomorrow 

[Realtalk]

rest day, still sick, getting worse not better, annoying

hopefully big sleep tonight and be good enough to train tomorrow

Bro just have a rest... Put program on hold and resume when 100% if it a 12 week program just make it a 13 week program if you need a week off.

People are always like train through it and shit. I used to be of the same mindset but unless you have a comp or some kind of deadline to meet then there is no point imo. In my experience training through it just leads to dissaponting sessions and the sickness just hangs round I remember a couple years ago I got a flu and trained through it... Well I had a mild flu and cough for like 3 weeks dunno if training was to blame but it didn't fucking help lol that's for sure. If didn't strain my body in training and rested probably would gone in 6 days. But I know what it's like you gotta do xyz on Monday and other shit on Wednesday cause Boris or Dmitry says so lol but doesn't really matter tbh.

[maccaz]

Bro just have a rest... Put program on hold and resume when 100% if it a 12 week program just make it a 13 week program if you need a week off.

People are always like train through it and shit. I used to be of the same mindset but unless you have a comp or some kind of deadline to meet then there is no point imo. In my experience training through it just leads to dissaponting sessions and the sickness just hangs round I remember a couple years ago I got a flu and trained through it... Well I had a mild flu and cough for like 3 weeks dunno if training was to blame but it didn't fucking help lol that's for sure. If didn't strain my body in training and rested probably would gone in 6 days.

Yeah fair call. At this rate will be half ass session which i dont wanna do so will see how i feel tomorrow and decide. If not better will rest

[maccaz]

made an executive decision today cos felt mostly recovered from sickness when i woke up. I finish this cycle on friday then can take a week off if i need it from saturday onwards, but feeling way better anyway so was justa cold. if not 110% saturday morning im taking a week off, otherwise will continue as planned.

 

been eating clean so bw is down a bit, 103kg on full stomach post workout

 

sheiko 37 w3d3

 

bench press

60 x 5

67.5 x 4

77.5 x 3

77.5 x 3

87.5 x 3

87.5 x 3

95 x 2

95 x 2 

95 x 2 (rep/set pb for anything 90+)

 

deadlift

100 x 4

120 x 4

140 x 3

140 x 3

160 x 3 

160 x 3

170 x 2

170 x 2

170 x 2

 

bench press

60 x 5

72.5 x 5

85 x 4 x 4 

 

 

db fly

10kg/side x 10 x 5 

 

10kg plate lunges x 5 x 5 

 

 

[ThreeWhiteLights]

Squats need to be a bit deeper broseph

[maccaz]

Squats need to be a bit deeper broseph

 

yeah mate i know, work in progress.

have made a lot of improvement in the short time since i posted those videos, thanks to input from tom and wookie.

sundays are now my squat form/pause squat day which give me opportunity outside of programme to muck around with form etc and now im able to sit back/deeper. 

 

this sunday will film some and post 

[maccaz]

damn edit doesnt let you change quote names:

 

Gym rat: The feel of stepping in some mud when taking the rubbish down to the skip and I have to take shoes off before going back inside and rinse off the mud off from my shoes in the men's changing room sink 

 

Gym Rat: before I trained stim hard gym rat style by taking one scoop of c4 with 800ml of water. Which had a very nice stiming feeling to it. Went a wide in my squats or shoulder width apart. Noticed I had better depth that way compare to what I have been doing . Noticed yesterday one of the chemist in the gardens was having a special on vitamins two for $30 . Thought about it for a minute. Thought will wait until it gets closer to the time before I have to start cutting like a week or two before June 8th.went hard for the session quads were a bit shaky felt like had tub bccas between my legs let lol 

[maccaz]

rest day today

bw 102.0 this morning

tomorrows session looks cruisy as on paper, then into #29 from next week, rather than test 1rms im guesstimating and being generous (I calculated on 180/120/220 and checked how it looks on paper and its definitely doable. I would say those 1rms are very close, if not gettable alreadywith time for a deload beforehand etc), won't fail anything but looks like its gonna be a tough 4 weeks, excited

[HarryB]

yeah mate i know, work in progress.

have made a lot of improvement in the short time since i posted those videos, thanks to input from tom and wookie.

sundays are now my squat form/pause squat day which give me opportunity outside of programme to muck around with form etc and now im able to sit back/deeper.

this sunday will film some and post

You gonna do a pl comp?

[maccaz]

You gonna do a pl comp?

 

thats the plan,

august 15 gpc melbourne open 

[HarryB]

thats the plan,

august 15 gpc melbourne open

Nice one. They also have the vdfpa in melb. Think they have a comp coming up in 6 weeks or so.

[maccaz]

Nice one. They also have the vdfpa in melb. Think they have a comp coming up in 6 weeks or so.

 

true, I hadn't heard of them, will have a look

[HarryB]

true, I hadn't heard of them, will have a look

Yeah small federation. I only know it cos my brother is the Victorian president of it.

[maccaz]

gr of the day : Getting out of bed this morning was a bit of a mission looked like some old dude trying to get out of bed but in the end made it out of bed. 

[maccaz]

read some pages near start of this journal and lold at:

 

60kg x 3 bench (probably was a pb at the time)

not squatting, complaining my form is too shit, tom called me out, did 80 5xd5 (pb lol)

40kg x 5 overhead press was grind

180kg leg press pb

 

 

its good to have journal for this, look back at that shit think shit thats embarassing, so hopefully 2 years from now can look back at what im doing now and have improved lots

 

last session of sheiko 32 tonight, 102kg bw empty this morning

[maccaz]

sheiko 37 w3d3

 

squat

85 x 5

102.5 x 4

120 x3

120 x 3

135 x 3

135 x 3

135 x 3

135 x 3

135 x 3

135 x 3

 

bench press

55 x 5

67.5 x 5

77.5 x 5 x 5

 

db fly

10kg x 10 x 5 sets

 

good morning seated

60kg x 5 x 5

 

crunch x 10 x 3 sets

 

then wanted to do some deadlifts and get a pb so did

60kg x 5

100kg x 5

140 x 1

180 x 1

210 x 1 (pb) 

220x fail, not quite, but its close. too gassed to attempt 215 or anything now

 

 

 

good day, 490 total now, start sheiko #29 on monday

[ngapuhi strong]

do you train at home bro?

 

i hear ya on the looking back at what ya able to do a year ago, im way to hard on myself and tend to think im never getting anywhere then ill look back a year, six months and realise i am getting stronger i am making improvements and it gives me an extra push to stay the course

[maccaz]

do you train at home bro?

 

i hear ya on the looking back at what ya able to do a year ago, im way to hard on myself and tend to think im never getting anywhere then ill look back a year, six months and realise i am getting stronger i am making improvements and it gives me an extra push to stay the course

 

yeah bro, after moving to aus new job etc i was having to miss going to gym all the time cos other commitments so cancelled my membership bought a squat rack etc prob cost me bit more than a years membership so after that time its paid for itself

 

annoying when i wanna do isolation shit like leg extensions or whatever but apart from that its perfect, only takes 30 secs to get to gym and can work out in undies and tshirt and crank whatever music i want etc lol or eat maccas in between sets even

[maccaz]

strength going well

 

bb row

65kg x 10 x 10

gonna go up 5kg every week until form gets sloppy

 

pause squat

60 x 5

60 x 5

60 x 5

80 x 3

80 x 3

100 x 3

100 x 3

120 x 1

120 x 1

 

done

 

feeling good for next cycle

[maccaz]

sheiko #29 based on 180/120/220 (optimistic but know what im in for, 2nd time through #29)

 

bench press

60 x 5

72.5 x 4

72.5 x 4

85 x 3

85 x 3

90 x 3

90 x 3

90 x 3

90 x 3

90 x 3 

 

squat

90 x 5

110 x 5

110 x 5

127.5 x 5 x 5

 

bench press

60 x 5

72.5 x 5

85 x 4 x 4 paused all

 

db fly

10kg x 10 x 5

 

standing good morning 

60 x 5 x 5 

[maccaz]

this morning was tough, gonna go back to training after work

 

sheiko #29 w1d3

 

deadlift to knee

105 x 3

127.5 x 3

127.5 x 3

150 x 3

150 x 3

160 x 3

160 x 3

160 x 3

160 x 3

 

incline bench (moved up weight on these)

75 x 6

75 x 6

75 x 6

75 x 6

 

decline bench instead of dips

 

75 x 5 x 5

 

rack pull

115 x 4

140 x 4

160 x 4

160 x 4

180 x 3

180 x 3

180 x 3

180 x 3

 

plate lunge 5x5

 

crunches 3 sets of 10

 

started eating basa cos cheap (5$/kg on special), disregarded all the broscience about it being poisonous. 

 

nice change from chicken anyway