ditching sheiko for the wookie

[Wookie]

230+122,5+242.5 = 595. 

[maccaz]

Boom.last session before competition done.Feeling good 

 

Paused Bench press to

90kg 4 x 3 

 

Squat to

145  2 x 3

170 2 x 3 wrapped 

 

Squats felt like nothing. Hopefully thats a good sign.  

[maccaz]

comp day yesterday. mixed result but had an awesome time and am super motivated to kill training after a couple week break and get some good numbers next year.

 

so weighed in at 110.8 which wasnt ideal but didnt really matter as wasnt setting any records anyway. 

 

squat:

warmups felt good, stuck to plan, left hip flexor was achy and pinching near the end, not ideal and never really happened before so just stretched it etc and figured itd be fine. was tender to touch front of hip joint.

 

opened on 215kg. easy easy lift. stoked as was nervous about depth etc but 3 whites

 

215x1

https://www.instagram.com/p/-5pxdlvnB8

 

next stuck to the plan which was 232.5kg. in hindsight i should have realised that was a bad idea, but didnt wanna go off plan, learnt my lesson here need to be able to adjust plan depending on how i feel. this was fucked. hit depth, came out of hole sweet then epic grind, blood nose,  was just straight up too heavy, unlucky. i felt fucked and nose kept bleeding so passed on 3rd becuase no idea what i would have done? couldnt have got 232.5 and wasnt sure if u can nominate a lower number for a next attempt or could have maybe gone 225 just to scrape together some nummbers

 

232.5 x 1 fail https://www.instagram.com/p/-5usGYPnIG/

 

bench press: 

was feeling rattled but stuck to plan and it paid off. after warmups knew i wouldnt have a problem with hitting all 3.

115 x 1 good lift

120 x 1 good lift

125 x 1 good lift

https://www.instagram.com/p/-5xHWZvnKm

 

deadlifts

hip and hamstring were real sore by this point but just decided i can rest after. went hard

225 x 1 easy

242.5 x 1 easy but grip was a bit dodgy, few more seconds at top i would have lost it

250 x 1 fail! lost it out of my grip. annoyed but its ok, just glad it moved

 

242.5kg

https://www.instagram.com/p/-5xbXePnK1

 

250kg fail

https://www.instagram.com/p/-5wDx1PnJd

 

not really that gutted abotu the result, had heaps of fun, got some movement on my poverty bench and got 250kg off the ground. obsessed with this sport. 2016 will be a huge year and i want big numbers

 

so over the afternoon yesterday my right hamstring got progressively sorer and my left hip also, to a point where i can't straighten my right knee and cant lift my left knee towards chest at all, will go doctor/physio in a day or two if no better, uncomfortable to walk atm

 

big thank you to Wookie for all the help hes given me over the last 16 or so weeks, have had massive improvement

[BeastBuilder]

Sounds like you had a great time bro from this and chatting on FB. Always nice if everything goes to plan but as you can see it rarely does.

Well done on getting your feet wet and I look forward to the progress next year.

 

And FYI you can't go down in weight after a missed attempt hence why I and majority of other powerlifters recommend opening light as if you miss it you can't take the weight down lol

[Wookie]

Well done bro.

No doubt in my mind that you injured your hip warming up, especially based on how you missed that 232, you shifted away from your left side and missed it at the top. That's an injury and how you feel today proves that. Bummer because you definitely had 232-240 in you.

The grip issue we will fix, Realtalk had the same problem, you'll see how he grips the bar differently now. Bar in palms not fingertips.

[maccaz]

Cheers jono. If anything i stretched and rolled more than usual, and warmed up slower. No point trying to analyse what happened too much, easier to just do way better next time 

[Wookie]

Sure, sometimes injuries happen.

I also have to think in terms of your attempt selection for future comps. I'm not one to try act like I don't make mistakes, but I think the attempt selection was almost perfect. Hence I'm putting the squat down to injury. Heck, the 232 was 99% there.

[maccaz]

Hamstring is feeling much better today. Left hip still uncomfortable but improved a bit. No squatting for a good couple weeks i reckon 

[Bigken1985]

At least its not major, was a good job on the first meet too mate,

[maccaz]

2 hours ago, Bigken1985 said:

At least its not major, was a good job on the first meet too mate,

thanks mate. main thing it sparked the motivation for a massive year next year, want to come back leaner stronger 100kg, got good numbers in mind

[Bigken1985]

15 minutes ago, maccaz said:

thanks mate. main thing it sparked the motivation for a massive year next year, want to come back leaner stronger 100kg, got good numbers in mind

Once you do that first meet your hooked. Trick is to slowly and consistently building numbers even if than means doing less comps per year. And always squat to depth, I saw a mate get red lighted on first squat, go up on second (bad call) miss second, then tried it again and got red lighted on depth again. bomb city.  

[maccaz]

Was going crazy not going gym so went in. 

Hip feeling better tight and pinchy but not sore. 

 

Bench press

60 x 10

80 x 10

100 x 11 pb (amrap) 

110 x 3

100 x 5

 

Warmup and few squats with just bar to see how it felt. No good cant hit depth or anything because starts to feel uncomfortable and not gonna risk fucking it.

 

Few sets bb curls and pressdowns 

 

Done 

[maccaz]

Got a cold. Sucks. 

Hip not great yet. From seated position its very uncomfortable to raise knee towards chest so obviously no squats.  Also the area around the sticking out hip bone bit is tender to touch. Physio i know reckoned foam roll + spiky ball so been doing that. Hopefully gets better quick. 

[BeastBuilder]

24 minutes ago, maccaz said:

Got a cold. Sucks. 

Hip not great yet. From seated position its very uncomfortable to raise knee towards chest so obviously no squats.  Also the area around the sticking out hip bone bit is tender to touch. Physio i know reckoned foam roll + spiky ball so been doing that. Hopefully gets better quick. 

 

If it's tender to touch like a sharp pain if you try put pressure on it it's likely tendinitis, and by the sound of the area it's probably your Hip Flexor. Relatively common.

Massaging and rolling tendinitis just makes the inflammation worse so don't do that lol. You need to get rid of the inflammation first (regular icing and anti inflammatories) then once it's not tender to touch work on massaging and rolling to get rid of the residual tightness and then work on mobility issues that caused it in the first place so you don't get it again.

Take that as you will, just experience on my part, I'm definitely not a physio and tbh most physio's are guessing as much as me or you lol

[maccaz]

Went physio.  Injury is hip flexor strain. Not bad as have full rom just pain. Improving slowly. Im allowed to do anything that doesnt hurt and got some stretches to do. So basically just cant squat for a week or two. Deadlifts feel sweet though. 

 

I have a cold also and didnt get much sleep last night or eat much this morning but trained anyway and did well. Stronger than usual. Go figure .  Was cool strongman comp in the gym while i trained. Some huge humans competed. I want to do this sport one day when im strong. 

 

Bench press

60 x 8

70 x 5

90 x 3

100 x 3

110kg 5 x 3 all paused big volume pb

70 x 20

70 x 12

 

Deadlift

70 x 5

120 x 5

150 x 5

170 x 3

220 x 2 not very hard but feeling a bit crap at this point

 

Ohp (first time in months iv done it. Always been weak at them)

Bar x lots

60kg 5x5 

75kg x 3

 

Good volume good session considering. Excited to squat again. Next comp 16 weeks from today 

[maccaz]

injury update

my hip feels mint. no pain at all. little bit tight when i squat deep (bodyweight) but compared to a few days ago when it hurt real bad im glad. lots of stretching to be done and at this rate il get back into squatting light next week. 

 

doms on triceps,biceps,lats, chest, delts are high today after bench+ohp+deads on saturday.

 

still sick as, got a bad cold, so prob no gym today. working 7-3 in new job so 5am wakeups pretty shit, but will be cool for when im going gym will never be rushed for time in the evenings.

 

bw 113kg (woops). when i get back from holiday on the 5th jan il be straight back into proper programmed training and begin diet to be 99.9kg on 2nd april for competition in 15.5 weeks.

 

[maccaz]

Good volume session

 

Bench

60 x 2 x 10

70 x 10

80 x 10

90 x 10

100 x 10

90 x 10

80 x 10

70 x 10

60 x 10

 

Barely any rest. Rekd. 

 

Db curl

18kg 3 x 10

 

Leg extension 

47kg 5 x 15

 

Hamstring curl

54kg 5 x 15

 

Lots of stretching for hip

[maccaz]

Maccaz custom program had a breakthrough today with some good bench and painless light squats 

 

Bench

60 x 10

80 x 10

100 x8 , 6, 6, 6, 6 

 

Squat

Lots of stretching especially quad which made hip feel mint

 

Bw x lots

Bar x lots

60 x 10 

100 x 10

130 x 10

140 x 5

 

All felt good but not gonna push it

 

Then just killer superset of ezbar curl and rope pressdown till arms felt cooked 

[BeastBuilder]

*Sponsored by Beastbuilder Gains Inc.

[maccaz]

2 minutes ago, BeastBuilder said:

*Sponsored by Beastbuilder Gains Inc.

Oh yeah how could i forget, credit to jexon beast builders tips on injury recovery and injury workaround aka broscientist physiotherapist/medical specialist 

[Bigken1985]

On 13/12/2015 at 10:07 AM, maccaz said:

injury update

my hip feels mint. no pain at all. little bit tight when i squat deep (bodyweight) but compared to a few days ago when it hurt real bad im glad. lots of stretching to be done and at this rate il get back into squatting light next week. 

 

doms on triceps,biceps,lats, chest, delts are high today after bench+ohp+deads on saturday.

 

still sick as, got a bad cold, so prob no gym today. working 7-3 in new job so 5am wakeups pretty shit, but will be cool for when im going gym will never be rushed for time in the evenings.

 

bw 113kg (woops). when i get back from holiday on the 5th jan il be straight back into proper programmed training and begin diet to be 99.9kg on 2nd april for competition in 15.5 weeks.

 

Faurk bro. That's my perfect working hours. Early start early finish 

[maccaz]

2 hours ago, Bigken1985 said:

Faurk bro. That's my perfect working hours. Early start early finish 

yeah mate, monday morning 5am i hated it but now i love it.

good thing is im paid per day, not per hour, and if i take my "lunch break" at 2 i can just leave then,  because i dont normally take a lunch break just eat at my desk while working (eating all day really lol)

so get paid the same for 7-2 as i would for 9-5 which is mean, every little bit counts

[maccaz]

was going to deadlift but spent approx 30 mins foam rolling and stretching and bw squats in warmup were feeling mint so decided to squat again.

 

my lower body is a sorry state of affairs in terms of mobility, doing the usual standing quad stretch i cant touch my heel to my ass (and dont think its hamstring blocking it lol thats quad tightness)

glutes needed a srs roll, so did quads and hamstrings, the whole lot really, but felt good after.

 

i worked up to weight i thought felt comfortable probably rpe 5 like i did sets of 5 when i could have done 10 comfortable, just testing the waters. 

iv also been practicing controlling the descent rather than dropping till something stops me (hips) and bounces me back up which i think is the source of this hip issue, so theye were all pretty much paused, well dead stop, then back up, rather than bouncing outta the hole. made a big difference interms of how smooth they felt, hopefully continues to feel like that as the weight goes up

 

squat

60 x 10

100 x 8

140 x 8

160kg 5x5 all felt smooth and easy, not going to go heavier than that till im 10000% sure im fully healed

 

 widegrip pulldown

3x8

 

machine row

3 x 8

 

walk home in 35 degree heat x 1.5 km (horrible)

[maccaz]

maccaz volume system

getting it done rat style

legs are rekd from yesterday, especially in tear drops and quads in general which is new for me, i think the slow controlled squatting changes the way they affect me because im legit hobbling around today.

 

enjoying benching real often atm, feel like im getting stronger and better at it. 130 is in the tank soon if not already, definitely tng and maybe paused but now is the time to make it stronger not prove that its stronger

 

light higher rep bench + arms

 

bench press

60 x 15

80 x 15

90 x 2 x 10

80 x 2 x 10

70 x 2 x 10

60 x 2 x 10

not much rest, basically 90 2x10 then dropsets just flick plates off and bench

 

super set of

rope pressdown 20kg x 20

bb curl 20kg x 20 

 

did 10x10 of each alternating, so in total 20x20 only as much rest as i needed

 

the pump is real. also with setting up bench properly nice and tight its raping my lats, i havent done much work on lats at all lately but they are constantly sore

 

i have blocked sinus from when i was sick which makes anything causing pressure pretty crap, so if thats better tomorrow il deadlift + ohp, otherwise il move that to sunday.

 

 

 

[maccaz]

On Wednesday, December 16, 2015 at 6:23 PM, BeastBuilder said:

ns