time to get bigger and stronger

[maccaz]

Opener should be your last warm up just like I told you before bro. People who fail openers are powerlifting retards. Don't be one of those please.

Yeah haha i posted this before u replied. Sweet got it

[maccaz]

locked in for sunday, paid registered etc, weigh in first thing sunday morning so just gonna eat normally all week postpone losing weight for a while

 

i was unsure what to do this week but been feeling quite beat up from squatting so after talking to a few people and looking at options iv decided to go completely off program until next week.

 

 

today

got a massage in morning from strong little asian man at the mall. legs and back, felt good

 

speed deadlift (all reps explosive as possible, fast)

60 x 3

100 x 3

140 x 3 - 8 sets 

 

tomorrow will be similar kind of thing, but for bench, all paused

wish i had put more focus on pausing benches

 

gonna stretch all week too just want to feel as good as possible on the day 

 

so excited!

[tyreguy]

Cool bro awesome youll go well.

Your trainings been solid too mate

and is always motivating for me.

it must take some balls to do a comp.

Go well bud!!

[maccaz]

Cool bro awesome youll go well.

Your trainings been solid too mate

and is always motivating for me.

it must take some balls to do a comp.

Go well bud!!

 

cheers!

no balls involved mate just saw the ad for the competition on fb and figured theres no actual reason not to do this competition. nothing to lose and will be fun thing to do even if i do shit on the day il enjoy it

[maccaz]

last workout today until sunday i think, but gonna stretch heaps all week 

 

feeling way more positive about bench, gonna open on 90 just so if i f*ck up on the day i have something on paper. realistically worst case scenario if i woke up at 2am no warmup and benched 90, i could do it, so i should be okay.

 

bench press all paused, tried to be explosive off chest

60kg x 3

80kg x 3 - 8 sets

 

felt really good

 

 

for deadlift, should be interesting to see how grip goes as iv used straps far more than i should have, because my bar at home has shit grip. 

 

did 8 sets of 140 x 3 speed reps no straps yesterday grip was no issue whatsoever and thats with my shitty bar so i think with a good bar on sunday i should be sweet

 

[maccaz]

lots of lower back, hamstring, quad, glute stretching

gonna try get heaps of sleep as well until sunday

been eating heaps cos i dont care what i weigh in at as long as its under 110 and im around 105 so its not gonna matter

 

next time with a bit more notice i will do under 100 cos i can get under 100 in a week easily if i try, but this time i dont wanna try anything new incase it affects strength

[maccaz]

 Stopped off at gardens new world and picked up a can of baked beans and a can of sardines including coke zero. Came up with a good name for the baked beans and sardines combo which is Ratzilla baked beans on toast will post the recipe 
Take one can of baked beans
One can of sardines 
Two pices of toast 
While the beans are cooking on the stove add in the sardines and mix the baked beans and sardines together until cooked. Add the baked beans and sardines on the toast. Will be picking up the custard after work for my cheat meals for next week including the week after. Hopefuly there will be speical on santraium almond clusters before i start cutting love that as a cheat meal espically when it comes to a two thousand calorie cheat meal yum. 

[Realtalk]

That's a peasent meal not a cheat meal.

[maccaz]

That's a peasent meal not a cheat meal.

Maybe the invalid benefit has taken some cuts

[maccaz]

after feeling crappy and stiff etc last few days i woke up today feeling fresh as, stoked gonna smash it today

[Spacebound]

after feeling crappy and stiff etc last few days i woke up today feeling fresh as, stoked gonna smash it today

 

 

Kill it bro

[Realtalk]

Report at end of day like reddog pls.

[maccaz]

Ok result had heaps of fun

First bench 92.5 easy as. Did 90x3 during warmup by mistake thought it was 80

Second bench 102.5 easy one red light for moving my left foot.

Third bench 112.5 slight grind but easy really. 2 red lights for moving foot even tho was concentrating on keeping it planted apparently it twisted out a bit

So best bench 102.5

First deadlift 190 easy

Second deadlift 210 easy.

Because second was so easy went for 227.5 so 500lb for third attempt and should really have nailed it but it didnt leave the ground.

Best dead 210kg

Happy overall had fun and learnt some shit to focus on. Also #1 priority is buy a decent bar made a huge difference compared to my training bar

Ampd to compete again soon

[HarryB]

Nice work mate.

[maccaz]

double post

[maccaz]

 

 

[tyreguy]

Congrats maccaz!!

Hey did u squat? Cheers

[maccaz]

Congrats maccaz!!

Hey did u squat? Cheers

Nah mate it was deadlift and bench only. Good practice though not as much room to fail lifts on depth or whatever in bench/dead

[maccaz]

Joining ptc south melbourne. better environment to get serious. Getting progamming from them too and will go over form see what improvements i can make.

Short (very short hopefully) term goals are 120 pause bench comp standard eg no feet moving to commands. 227.5kg deadlift (over 500lb) and 180kg squat to comp depth etc (cos 4pps looks boss)

Have started eating bit less and walk long way to and from work adds 80min walking total a day so should lose some fat

[maccaz]

just found out about a 3lift comp in june so gonna do that

i figure at this stage i wont bother with peaking etc etc just train like normal then deload leading up to the day and not take it so seriously as last time and worry etc. will make it more fun

 

priority is getting 9/9 lifts

 

would ultimately like 170/115-120/222.5 but gonna be more cautious picking attempts cos im still pissed off about my fails yesterday

 

[Spacebound]

just found out about a 3lift comp in june so gonna do that

i figure at this stage i wont bother with peaking etc etc just train like normal then deload leading up to the day and not take it so seriously as last time and worry etc. will make it more fun

 

priority is getting 9/9 lifts

 

would ultimately like 170/115-120/222.5 but gonna be more cautious picking attempts cos im still pissed off about my fails yesterday

 

sounds like you have got shit sorted joining a new gym, i reckon training in an environment like that would really help.

 

with attempts opening light as it best imo, nothing like that hit of confidence from smoking an attempt. anyways you should have it in the bag

[Realtalk]

Jelly bro! I wish I could lift at a PTC every damn day!

[maccaz]

sounds like you have got shit sorted joining a new gym, i reckon training in an environment like that would really help.

 

with attempts opening light as it best imo, nothing like that hit of confidence from smoking an attempt. anyways you should have it in the bag

yeah man, i think it was tom or someone else said opener should be final warmup, so thats what i did

 

bench warmup up to 90, then open at 92.5

deadlift warmup up to 180, then open at 190

 

that way know without a doubt that you will get something on the board in case u f*ck up 2nd and 3rd, 

 

i saw some people having to grind the f*ck out of their openers and then failing 2nd attempt, that is worrying i think, logic says completing a 200kg deadlift is better than failing 210

[ThreeWhiteLights]

Also jelly of PTC 

[maccaz]

also met monarch king off this forum the other day hes given me some good advice on various things, gonna give agile 8 a crack hopefully help mobility for squat.

 

also from now on every bench is going to be paused and im gonna be super careful to keep feet planted because im gonna lose the plot if i fail again for moving feet lol