ditching sheiko for the wookie

[BeastBuilder]

Karma? For being cunts on the internet lol

Lol must be. Maccaz is obvs too nice cos he's recovered already, and we already knew you were the biggest asshole hahaha

[maccaz]

Back in the game

W1d3

Deadlifts were perfect today

60 x 5

100 x 5

140 x 3

180 x 3

200 x 1

220 x 1

225 x 1 felt like a speed rep off floor. Slowed down at lockout but allgood

210 3 x 2

Pullups

5,4,4,1

Sumo sldl

120kg 3 x 10

Hamstring curl

3 x 15 medium weight

Stoked !! Was feelimg shit about bench yesterday and i was basically hobbling to gym with ass and leg doms but foam rolled then did good as deadlifts. 225 felt like 240 in the tank 100% even with the doms

This was on a shit gym bar with the slightly smaller diameter plates and everything. Cant wait to test with eleiko bar proper plates etc

[Skeletor]

Fark good news about the shoulder man. Bench is getting everyone at the mo. Gonna be a big dead coming soon by the sounds to. Going hardout.

[Realtalk]

Vid of dead?

[maccaz]

Vid of dead?

 

felt way better than it looks too. i know how 230 felt at start of wookie program and it was horrible, this felt piss easy compared. pb in tank for sure

 

always been shit as off the ground but felt good off ground, lockout was where it got tough but didnt help to have fucked as doms and hamstrings from squatting sunday

 

stoked as tbh

[maccaz]

more rambling in my journal just for myself to think about later:

 

need to make each deadlift more consistent, bit inconsistent rep to rep, one could be clean as, next ugly as f*ck. or i set up, then doesnt feel right so dont pull it, have to re setup, waste energy.

 

ideally want every deadlift to feel the same as the last

[Realtalk]

Had another 1 maybe 2 in there. Good going bro.

And yep always some degree of fatigue from previous workouts we all have that.

[ThreeWhiteLights]

Great song in background

[maccaz]

Not gonna do a GR and go on about competition but my next test day is going to be at an APL 3 lift competition on the 5th december. Raw classic class so knee wraps, squats walked out no monolift, texas power bar for deadlift

Not gonna stress or obsess about it just treat it like another test day.

Nothing will change training wise really but gotta keep working on my walkouts

[Realtalk]

Are you doing a full deload for it bro?

Like I mean are you programming into the comp or are you just adding the comp in as an additional training day.

I know you are mentally treating as another training I get that concept. I'm meaning the programming like what you are doing.

[maccaz]

Are you doing a full deload for it bro?

Like I mean are you programming into the comp or are you just adding the comp in ab an additional training day

Yup so we had planned on this cycle to peak in 7 weeks for just a gym test day but i told jono bout this comp so we gonna work towards that instead so havent got specifics yet but thats the plan yup.

[Wookie]

Yeah the plan was to run him through full comp cycle and see how it went. Probably divide the peaking cycle into 2 with a mini deload inbetween as its 9 weeks from start.

[Realtalk]

Boom! In for comp vids

[maccaz]

tldr life story:

 

got a stressful couple weeks on my hands lol

iv been working as a contractor in my job for a year now,just found out now it is finally being made a permanent salary role, so as a rule they have to advertise it internally and externally

 

im tight with my boss who makes the decision and hes told me not to worry its just a formality and job is as good as mine but it is still stressful waiting, as the move to permanent means a lot more money (about 30% increase in what i get in my hand alone) + it means il get annual leave/sick pay/ all that kind of shit that i don't get as a contractor.

 

so basically in 2.5 weeks or so i'll find out whether im either getting a big pay rise, or getting unemployed lol 

 

no stress

 

gonna go empty my brain out on some squats  :-)

[Wookie]

More cigars for me.

Wait what?

[maccaz]

More cigars for me.

Wait what?

Lol smoking kills

Nah yeah cigars for me too. Maccaz approved

[maccaz]

wookie peak w1d4

 

had to push this session to today as lastnight had to sort out all my work stuff, so now back to normal, will be mon tue wed fri next week and going forward

 

Squat (no wraps)

60 x 8

100 x 5 

140 x 5

160 x 3

180 3 x 6 not too bad, prefer wraps a lot now though lol

 

bench press (careful after hurting shoulder other day but it was sweet as)

bar x lots

40 x 10

60 x 10

80 x 5

90 x 5 

100kg 4 x 6 not too bad, last rep of last couple sets were grinders

 

leg extension

61kg 3x20

 

rope pressdowns

25kg 3 x 20 pump!

 

felt good, happy that shoulder injury wasnt an injury just a niggle that went away

 

as usual, squats are my best lift, dont see that changing, they feel real natural these days, bench and dead less so

 

[maccaz]

Rest all weekend as usual. Been eating a lot. Going to go watch a PA/IPF comp today my mates lifting in.

[maccaz]

Awesome day. Watching a competition is best thing for powerlifting motivation!!

Saw some good as lifts, i could have kept up on squats and deads mostly but some crazy lifts eg saw a junior try a record deadlift attempt 286kg @ 83kg and nearly got it lost it at top but got whole crowd standing and screaming so much energy. Love that shit

So cool, amped for a hard training week

[maccaz]

wookie peaking w2d1

 

squat pb!

wardrobe malfunction caused one working set to be cut early, but overall im very happy

 

squat

60 x 5

100 x 5

140 x 3

160 x 2

180 x 2

200 x 1

212.5 x 1 pb add wraps

225 x 1 pb  

212.5 x 3 

200 x 5 

180 x 5 no wraps easy

 

225 was rpe 9

shorts ripped at the bottom of 225, then on 3rd rep of 212.5 they ripped fully, all the way up the back lol, this put me off, was aiming for 5 at this weight but had to rerack, annoying but overall im real hapy

 

hack squat

140kg 3 x 12

 

 

225kg squat

 

the cracking sound is my shorts ripping lol

[maccaz]

W2d2

Bicep pain caused some problems today. Used to happen on squats now squats are sweet and its happening on bench. Need to figure out why because it forces me to lower bench slowly but only ever on first rep but thats no use when im doing singles lol.

Bench

40 x lots

60 x 5

70 x 5

90 x 5

100 x 3

110 x 1

120 x fail lowered too slow

115 x 1

105kg 2 x 5

102.5 x 5

Db bench

38 x 8

30 x 8

30 x 8

Cg bench

77.5 2 x 12

Not good. Closer grip feels good. Regular grip raped my biceps elbows and forearms

[ThreeWhiteLights]

Bring that grip in, join the dark side  ;-)

[maccaz]

Bring that grip in, join the dark side ;-)

Do you always bench quite narrow ? I dunno if all bars are the same but i consider middle finger or ring finger on the ring normal and pinky on the ring narrow. How do you tell what width is right for you?

[maccaz]

100% accurate

[Skeletor]

Man longest video ever lol. Hes right though having always been a high bar squatter id never experienced that pain until recently switching to low. High bar is so easy and natural to me butvthe simple fact us you do squat more low bar