ditching sheiko for the wookie

[maccaz]

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

Yeah high bar isnt an option for me. Still gives me good ideas to work on gonna nail mobility work even if i have to spend ages stretching shoulders every day it will be worth it.

Annoying thing is i upped the mobility work and got rid of pain on squats completely but its still affecting bench. I guess i partially corrected it but still more work to do.

Fingers crossed i can sort it quick so i dont fail a fkn 120 bench again lol

[Wookie]

Your grip is fine we only change it if pain doesn't go away.

You failed 120 cause of wussing out. We'll work it out.

[maccaz]

Your grip is fine we only change it if pain doesn't go away.

You failed 120 cause of wussing out. We'll work it out.

Haha ok sir will continue as i am. The change to bench day will fix it, never had a problem benching thursdays anyway.

[maccaz]

wookie peak w2d3

 

one of those days where everything feels perfect (apart from chunder AMRAP till empty at the end)

 

deadlift

60 x 5

100 x 5

140 x 5

180 x 3

207.5kg 2 x 6 thats a rep pb for sure

195 x 6

 

widegrip pulldown

60kg 3 x 12

 

sumo sldl

130 3 x 8 

 

seeing stars, couldnt get a proper breathe, run to toilet, spew so many times till fully empty, horrible as, seeing stars etc

rest 10 mins, drink some water

 

hamstring curl 3 x 12 dunno how i managed this lol was rekd

 

walk home, felt recked, 10 min cold shower till i felt normal again

 

getting shit done maccaz style

[maccaz]

i think iv found the trick for deadlifts for me is to not waste so much energy with such small jumps on warmups, i went quite yolo with the warmup reps but with a bit more stretching and it gave me a lot more in the tank on top sets. guess its a balance and risk but i think tonight was a good amount of warmups

[maccaz]

Another good session. Good way to finish off the week.

Bodyweight is down to 108kg in evening with food in me. Prob 106 in morning. Im eating heaps but clean as usual

W2d4

Widened grip on squat a little. Made squats a bit harder but eliminated pain for benching.

Squat

Bar x 10

60 x 5

100 x 5

140 x 5

160 x 2

185kg 3 x 5 no wrap rep pb

Last 2 sets were rpe 10. Quite hard today.

Bench press

Bar x lots

60 x 8

80 x 5

90 x 5

105 x 5 paused

100kg 2 x 5 paused

Leg extensions

61kg 3 x 20

Tricep pressdown

25kg 3 x 20

Db alternating hammer curl

16kg 3 x 20

Boom

[Bigken1985]

i think iv found the trick for deadlifts for me is to not waste so much energy with such small jumps on warmups, i went quite yolo with the warmup reps but with a bit more stretching and it gave me a lot more in the tank on top sets. guess its a balance and risk but i think tonight was a good amount of warmups

Personally ive found that plate jumps work well, any closer than that and i get out of rythym, actually hurt my back doing half plate jump where i normally wouldn't. Body gets used to it too

[maccaz]

Wookie peak w3d1

My thoughts on this week are when your coaches only comments when he sends programming are "dont be scared" then there is a harsh week ahead

Deadlift

60 x 5

100 x 5

140 x 5

180 x 4

200 x 1

220 x 4 pb

210 x 4

195 2 x 4

Sumo sldl

140 x 8

155 x 8 pb

Hamstring curl 54kg 3 x 15

[Skeletor]

Haha nice bro. You itching to test that dead or what?

[maccaz]

Haha nice bro. You itching to test that dead or what?

Yeah man cant wait. Should be good for a big one any time now. 100% confident i could have pulled 240+ at end of last nights workout so gonna be solid come deload and comp day nice texas bar big plates etc.

Loving deadlifts now that they're starting to move again

[maccaz]

Back in the game on bench its feeling so good

Wookie w3d2

Bench press

Bar x lots

60 x 5

80 x 5

90 x 3

110 x 4 pb

112.5 x 4 pb

107.5 2 x 4

Db bench

30 x 8

36 x 8

42 x 8

Cg bench

80kg 2 x 12

3 sets pressdown maybe 20 reps each

Killed it

[Wookie]

That was your max 8 weeks ago. Good progress, even though I know you won't be remotely satisfied for a while yet.

[maccaz]

That was your max 8 weeks ago. Good progress, even though I know you won't be remotely satisfied for a while yet.

im happy with any bench progress 

its always been my weak point by far, lots of tricep work seems to be the main thing thats helped it as that was main thing i wasnt doing previously

 

as a good measure my arms are up somewhere between 1.5 and 2 inches in the last couple months, was 18" flexed before bed last night. they have always been weak point strength and size wise but improving now inb4 wookie is bodybuilding coach 

[Wookie]

Strongman training = powerbuilding with the goal of being athletic and fit. Makes sense to put muscle on and increase work capacity.

I simply can't do what Sheiko does in his programming.

[maccaz]

W3d3

Fastest squat reps iv done before was able to smash them out really quick felt strong

Speed squat

60 x 3

100 x 3

140 x 3

155 5 x 3 real fast

170 3 x 3 in wraps

Lower back got real pumped

Concentrated hardout on power from the buttom also was good walkout and wrapping practice. Made progress on both

Hack squat

160kg 3 x 10

Widegrip pulldown

74kg 3 x 15 hard

Easy but dont like lower back pump need to stretch hamstrings more i reckon

Amped for big squat session on friday

[maccaz]

wookie peak w3d4

 

bw 108kg

 

first failed squat since training with wookie, kind of assessed it off the video and know where i went wrong, will write about it

 

foam roll x lots

 

stretch x lots

 

speed bench paused

bar x lots

60 x lots

85kg 6 x 3 

 

lowered my touch 1 inch and it feels so good now, real happy, it was a good choice, will continue like this. 

 

 

squat

bar x 5

60 x 5

100 x 4

140 x 4

180 x 4

200 x 1

220 x 3 pb failed the 4th rep

200 2 x 4 

 

 

ok so where it went wrong. 

not excuses, just trying to figure it out so it doesnt happen again

trained on saturday, earlier in the day than usual, so less food than usual

i bungled the walkout, well it was smooth but ended up narrower than id like and im still a bitch when it comes to stepping around with 2x bw on my back so i just rolled with it and it didnt pay off.

with wraps super tight i felt like i would hit a wall with knee bend, then my chest would continue down a tiny bit, turning it into a good morning a little, felt like that anyway. on the backoff sets i had wider stance and was able to sit back better and keep chest up. if stance is too narrow its hard for me to hit depth.

 

just things to think about

 

leg extension

60kg 3 x 20

 

rope pressdown

21kg 3 x 20

[maccaz]

Deadlift

60 x 5

100 x 5

130 x 3

180 x 3

200 x 2

220 x 2

232.5 x 2 pb this is better than my best single

220 x 2

200 x 2

160 3x3 speed reps

Hamstring curl

54kg 3 x 10

[Skeletor]

Nailed the deads man. 240 minimum in the tank. One of the fastest gainers ive seen and it just shows what you are capable of with a bit of belief and a good program.

[Wookie]

Can't wait to see you on a good bar, chalk, baby powder for the legs. Time for big PB.

[maccaz]

Yup thx guys i think it will go well. Id say i can go 232.5 x 3 or 4 so 240+ will go up on good bar etx

[maccaz]

here is the 232.5 x 2

first rep is rubbish because im too fat to get a good breath and setup while in the straps on position with belt. wont be an issue long term. second rep better judge of strength because i get a full breath at the top and set up properly 

 

https://instagram.com/p/9Vf-xxPnIq

[maccaz]

here is the 232.5 x 2

first rep is rubbish because its hard to get a good breath and setup while in the straps on position with belt. wont be an issue later on or in comp when i wont need straps. second rep better judge of strength because i get a full breath at the top and set up properly 

 

https://instagram.com/p/9Vf-xxPnIq

 

i think i can do 232.5 x 5 in better environment

[GyzzBrah]

Maccaz did u get sunburnt or?

 

Good effort this year bro. Good luck on peak.

[maccaz]

Maccaz did u get sunburnt or?

Good effort this year bro. Good luck on peak.

Lol buzzy bro just noticed that. nah must have been the lighting im video cos my gf was filming and she would have panicked if i had gone that red irl

[maccaz]

wookie peak w4d2

episode 100 of maccaz being shit at benching

 

bench press

bar x lots

60 x 5

80 x 5

90 x 3

105 x 2

120 x fail (needed 2 reps) got stuck half way up on first rep and no matter what would move

115 x 2 pb

110 x 2

100 x 2

 

real furious. cant find any reason for this fail. bit run down and tired but not really more than usual. will try get more sleep thats only thing i can think of that contributed. annoying.

 

db bench

32 x 8

40 x 8 rpe 10

32 x 8

 

cg bench

70 2 x 12

 

rope pressdown

25kg 3 x 25

 

 

most depressing pb ever. at this rate im gonna squat and deadlift 300 before i bench 140 lol