maccaz 2018 prep log

[maccaz]

W9d2

Speed deadlift

70 x a few sets

120 x  a few sets

160 3x8 used straps on a couple sets to save hands. Dont like using straps. Makes deadlift feel crap but having intact hands is important. 

 

Sumo sldl

70kg 3 x 8ish

 

Regular sldl

70kg 2 x 10 

 

All light and easy 

[maccaz]

W9d3

 

Didnt feel perfect today no biggie nothing was anywhere near failing just a bit rusty. 

 

Bench all paused

Bar x some

70 x some

90 x 2

105 x 1

120 3x1 with jackson doing hand out and press call. All good

110 2x2 

 

Db bench 

34x8

40 2x8

 

Ezbar skullcrusher

35kg 3 x 15 

 

Video of 2nd single of 120 below. Jackson gave me some pointers on keeping tightness etc which i gotta work on. My bench is by far my worst lift so happy for it to look how it does at least

 

 

 

 

 

[maccaz]

squat test day, w9d4

 

was on a big high from watching the girls at pro raw, met powerlifting jesus (dunno if hes on here) and soundsgood finally, both gcs. awesome day. so was ready to smash these squats.

went on a big mission to go to a gym with a monolift (as ptc's were closed because of proraw) get there after a mass drive and the mono is broken so had to use a regular shitty squat rack, shit ironedge bar, rubber plates, slippery floor, basically a clusterfuck of a situation but killed it.

 

squat

60 x some

100 x some

140 x 3

180 x 2 

200 x 1 add wraps

225 x 1

240 x 1 pb (easy easy)

247.5 x 1 pb (bit high, but im very happy still as its a huge pb and wasnt very hard)

220 2x3

 

so that was awesome, 247.5 wasnt high because of strength, just felt i was deep enough and i wasnt, need to keep sinking them. i can 100% do 250kg to depth right now but didnt risk it today and wasted energy on 247.5

 

give me a mono and i will do a huge squat, promise

 

videos:

 

240kg

 

 

 

247.5kg 

 

 

 

 

big credit to beastbuilder for helping me with wraps, chucking ammonia up my nose, pep talks etc etc, big help chur bro il let u stay a couple more nights long as u dont bomb on sunday

 

 

 

 

 

 

 

[soundsgood]

He's still on the streets if he doesn't pull 350 on Sunday bro.  A deals a fucking deal ?

 

That 240 was mint!  Claim it 

 

The 247.5 was probably a tad high because wraps were cranked?  I know first couple of times it made me unaware of depth.  You'll smoke it next time, strength for days bro 

[maccaz]

14 minutes ago, soundsgood said:

He's still on the streets if he doesn't pull 350 on Sunday bro.  A deals a fucking deal ?

 

That 240 was mint!  Claim it 

 

The 247.5 was probably a tad high because wraps were cranked?  I know first couple of times it made me unaware of depth.  You'll smoke it next time, strength for days bro 

lol its beeen cold lately he might not survive the night

 

cheers, yeah il take 240, more than that just a matter of ignoring the wraps depth feeling and just keep going down

 

chur bro, give me a few years il keep grinding till i can keep up with you guys

[FellowshipOfTheRon]

fukk big jump in pb man good shit

[maccaz]

Pro raw weekend was epic. i'm gutted for jackson and hamish because they both didn't get exactly what they wanted  (already been discussed in other thread) but all in all it was an awesome weekend.

was good to hang out with beastbuilder, bang_bang, soundsgood, met heaps of new people

 

highlights for me:

 

the strong mother f***ers sebastian oreb and alex simon backing up their usual vocal carry on with damn strong results. i have a lot more respect for him now that its not just internet bravado. i reckon oreb squats pretty much perfectly and is just strong all round, and alex simon is just a human giant, totalling 985kg @ 158kg bodyweight at 23 years old in his first competition with 370/240/375

Alex is strong af and I reckon Odell is going to get some good competition inside australia going forward. 

 

I talked with Chad Smith on friday and he said he wants 955kg fully raw and beltless, and on sunday i watched him take 955kg fully raw and beltless. simple as that he knew exactly what he wanted and even though he didnt make it in the way he planned (missed 3rd squat) he adjusted on the fly and made 955kg.

 

 

Chleo Van Wyk as usual was amazing, 235/140/250 and looked like more there in the bench and dead. strong af and pretty easy on the eyes too imo lol.

 

Odell had a stink day, hurt his quad, limped up for his benches and deads and still went over 1000kg. strong.

 

So fun to see a close class in the deads and the numbers jumping around as everyone is strategising for a place/win. much bettter than a big gap between 1st 2nd and 3rd. 

 

 

 

13 days till i compete, can't wait

 

 

 

 

[FellowshipOfTheRon]

13 days man its gonna fly right by, cant wait! gonna live vicariously through your lifts

[maccaz]

W10d1

 

Felt crap today. 3 days of sitting in car or in plastic seat at proraw got me all rusty. No issue though. 

 

Squat

Bar x some

70 x 5

120 x 4

150 3x3

180 3x3 wraps

 

Bench all paused

Bar x lots

70 x some

90 x some

100 5x2 

 

Db fly

5kg 3 x 15

 

 

 

[maccaz]

w10d2

deadlift test day

went better than expected. jono told me 245 would be good, but id mentally banked 250 all week since pro raw and knew i had to get it no matter what.

 

deadlift

70 x 5

120 x 5

170 x 3 singles

200 x 1

225 x 1 felt hard i was worried at this stage

250 x 1  got it with some help from mates at gym giving me some mean yells in my face and slaps in the head and back lol.  very untechnical ugly deadlift but i got it and im stoked. 

200 4 x 1 

 

sumo sldl 

100kg 2x8 easy

 

got some pointers etc.

 

1. get heartier hands. my hands are weak and it was probably 10-20kg off the limit for my grip. just again need to concentrate on not rushing and getting it deep in my hands. 

 

2. get a stronger/bigger back so i can stay more rigid in heavier deadlifts. legs are strong, back/upper back are weak. need to work on that after this competition.

 

3. stop overthinking deadlift. just do it

 

4. use talc religiously as bar is catching when it hits me

 

250kg x 1 

 

 

 

[BeastBuilder]

You just didn't want Cleo to make you look like a school girl on Deads as well as Bench.

 

Ps I reckon her Arms are bigger than yours

[maccaz]

Bad day. Comp prob cancelled.

 

Bench comp calls. Paused

Bar x lots

70 x 5

90 x 5

105 x 1

125 x 1

130 x 1 pb 

 

Squat 

70 2x3

 

Second set felt a massive pop in my lower back and had to yell for help to rerack. Spent 15 mins hunched over lower back and glute on right side spasming. Took no exaggeration 10 mins to walk 20 metres to car. Drove home was a nightmare had a shower lots of codeine and lying down now. By far worst pain of my life. Expected to be paralysed after the pop lol. 

 

Physio at gym reckoned not spinal and maybe si joint or glute but cant really assess properly until mobile enough to find where it actually is. Atm im too crippled to move around and work out whats wrong. 

 

Suspect si joint. I had this happen a year ago but far less severely and took a few days to come right so odds are comp is off.  If i feel ok might try aggressively rehab it with massage etc for next week but as of right now im bedridden and have to stay in certain positions to avoid pain..

 

Still love powerlifting. Could have been much worse if this had happened with 200kg i would have ended up on ground under the bar.

 

 

[maccaz]

Other option is token 70/70/70 so i can qualify for nationals as my next competition. Pretty rough compromise but if it comes to that i will rather than miss out on nats which was really gonna be highlight of the year for me

 

[tyreguy]

No good mate! 

Get better soon

[Monarchking]

Mate I feel your pain, I've been in bad situations.

think back and try work out why this may have happened.

rest up hard. 

[Realtalk]

Bro you just ask for a dispensation to lifts at nats. I'm not on the board anymore so I can't say 100% it would get accepted but I can say 99.9% it would. Don't get under the bar to token cause you think you have to to qualify. It has to be a formal request in writing stating why you can't qualify and my guess would be you'd still have to be a gpc Australia member since you're coming over under those rules but I'm not actually certain. Message gpc nz on FB and see what the story is once you know what's up with your back. Don't worry bout that mate.

[Skeletor]

That's gutting for you bro. Had a massive rip in my peraformus muscle squatting around a year ago. Was super painful.  Bending down just to tie shoe lace caused severe pain and couldn't even squat or dead for a while .  Have only really just started getting it right. Fingers crossed for you it's minor and you recover in time. 

[maccaz]

Just had doctor come visit. No indication it is a spinal issue. Hes 100% sure its Muscular.  Tramadol for pain and valium for relaxant to stop the spasms. Currently staying perfectly still in bed. If i try move onto my side or something its 8/10 pain.. stink. 

 

 

[maccaz]

Some improvement from yesterday. Im now able to roll onto my side and stomach as that was bothering me big time as i never sleep on my back normally.

I managed to sit up on edge of bed for a bit

 Tried stand but couldnt stand up straight. 

 

Main thing is no spasms. Got to a point yesterday where i was telling my gf id trade my life savings to not have a single other spasm lol. Was excruciating.  

 

Much better today. Still a crippled mess but least im not in agony. 

 

Later today or tomorrow short term goal is to stand up properly. How crap. 

Lol

 

 

[Pseudonym]

Damn. Good luck with your standing up goals.

 

[maccaz]

40 minutes ago, Pseudonym said:

Damn. Good luck with your standing up goals.

 

thanks mate. 

take for granted things like not pissing in a bottle and being able to have a shower lol.

[maccaz]

pb managed to crawl to toilet lol (tmi) 

sucks

improving by the hour though so be ok soon

[Realtalk]

Nats in July bro!

[maccaz]

Woke up this morning and was able to walk. Slowly and gumby as in take me 30 seconds to walk down the hallway. Need to be very careful but at least im able. That was with no painkillers too. 

Progress lol

[maccaz]

managed to get outta the house went walked the dogs at the park which was cool, walking like an old man but its cool i feel better after walking than just lying down all day.

 

starting planning for future so focus is keep as much muscle as possible while not training (i predict it will be 2 weeks or so) so keeping protein high gonna try maintain my body weight which was 117.5 this morning. i do want to cut some fat but not while im not training that'd be stupid and il end up weak.

 

 

so everything is as positive as it can be, was a productive prep, added:

 10kg on my squat (230 to 240 - got a high 247.5 which i wont count here)

5kg on my paused bench press (125 to 130)

7.5kg to my deadlift (242.5 to 250) 

 

when i started with jono i had 202.5/112.5/230 so good progress there!

 

would have been more in the tank and more numbers there come comp day,  estimate 250/130/250 on my 2nd attempts so would have been that at a minimum i reckon, but its ok il destroy those numberes soon. least im well clear of that 600 that was bugging me.

 

going to work hard to strengthen weak areas and come back more reliably strong try avoid breaking myself again.

 

also here is the 130kg bench press i got on friday before snapping my back. it was ugly and uncontrolled so pause is questionable but i dont care its a good pb.