maccaz 2018 prep log

[maccaz]

1 minute ago, PETN said:

140 bench soon

 

yeh bro hope so.

should be good for that at nz nats, probably more all going well 

[FellowshipOfTheRon]

that bench comin up good man!

[Wookie]

Probably would have gotten the 135 if you hadn't done the 8RM

[bang_bang]

Nice bro you now bench more than I did as a 80kg natty lol #gainz

[maccaz]

16 minutes ago, bang_bang said:

Nice bro you now bench more than I did as a 80kg natty lol #gainz

lol i know i know. i honestly dunno what it is but my bench has always been so shit. 100kg was a huge milestone. feels bad man.

[bang_bang]

Just now, maccaz said:

lol i know i know. i honestly dunno what it is but my bench has always been so shit. 100kg was a huge milestone. feels bad man.

 

Some people just really struggle with bench. I think it has a lot to do with leverages, muscle shape and insertions as much as strength and size. At least yours is improving rapidly so your doing something right. 

[maccaz]

back in melbourne.  havent trained in 7 days.

got a very indepth brutal analysis from new coach and programming for the next 12 weeks.

it is going to be very different to what i'm used to. the intensity is down from what i've done previously but volume is way way up. a lot of higher rep work in first few weeks as well.

 

will be a hard few weeks while i get used to the form stuff i have to concentrate on, as well as the new movements/movements i haven't done in a long time. will be a lot of deficit deadlifts, front squats, pause squats which i never do, so will go in next few days and get used to those movements in preparation for starting program on monday.

 

 

[maccaz]

Squat

70 x lots

100 x lots

120 x 5

145 x 5

155 x 3

175 x 3 

120  x 10

 

trying to take on board all the technique pointers in preparation for starting program on Monday. Also squatted in flats for first time in ages over a year. Was hard gotta keep on mobility 

 

bench all paused 

new wider grip. Hard. Worked up to the wider grip didn't just start straight away. Index fingers in rings now. Makes it very easy to stay tight and pause with no chest sink but makes my chest do a lot more work than its used to.  Once I'm good at it il be stronger again 

 

Bar x lots

60 x lots 

70 x lots

90 x 5 

100 x 5

110x 2 rpe  9

70 x lots to practice 

 

good enough. A lot of technique shit I'm trying to think about at once as it isn't natural for me currently but will be 

 

 

[maccaz]

175 x 3 

145 x 3 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

[HarryB]

But... your skirt won't look as good without heels ....

[maccaz]

10 hours ago, HarryB said:

But... your skirt won't look as good without heels ....

lol.

 

on that note, im getting pretty over this eternal "bulk" or whatever it is so gonna start tracking in myfitnesspal again.

 

 

so goal is to weigh in for nz nationals at 109.9 or less without a water cut/baths etc becuase they sound horrible

 

i think i can do that while getting stronger as my morning weight is currently 116-117 so 6-7kg in 12 weeks.

 

not gonna lie im much fatter than i want/like/need to be so its partly vanity reasons also, but all good. 

 

i eat the same breakfast and lunch every day, then go pretty yolo with pre and post workout feeds and while its good for training i guess im just gonna continue getting fatter if i continue like this so will be a bit more thoughtful about what i eat, drink a bit more water, and adjust supplementation and should come off fine.

 

 

 

 

 

 

[BeastBuilder]

Hard to get stronger in a calorie deficit bro, especially learning a new technique as well. Your leverages will be constantly changing making it fucking hard to learn the new tightness Lilley is wanting.

Always better to prep for a comp in a surplus or at maintenance at least.

Ask him about it, he did a really good article on it about six months ago I just dunno where it is. I think he recommends against it but if you have to he says try lose the weight in the first six weeks or so so you can eat better closer to comp, I dunno if that's losing 7kg or so though.

He is a nutrionist by trade so he'll give you better advice than someone on a forum, and you're paying him for this kinda advices so I'd run it by him bro tbh

[maccaz]

5 minutes ago, BeastBuilder said:

Hard to get stronger in a calorie deficit bro, especially learning a new technique as well. Your leverages will be constantly changing making it fucking hard to learn the new tightness Lilley is wanting.

Always better to prep for a comp in a surplus or at maintenance at least.

Ask him about it, he did a really good article on it about six months ago I just dunno where it is. I think he recommends against it but if you have to he says try lose the weight in the first six weeks or so so you can eat better closer to comp, I dunno if that's losing 7kg or so though.

He is a nutrionist by trade so he'll give you better advice than someone on a forum, and you're paying him for this kinda advices so I'd run it by him bro tbh

you are right bro, had a yarn with him before i read this post.

disregard previous post. total > everything else

 

weight will go down a couple kgs from volume based on previous experience so il just let it do its thing and not risk any kgs on lifts.

[maccaz]

last training day before program start on monday.

back is 100% healed. no tightness or anything. ive been hammering the prescribed mobility and ab work and its making a difference also.

 

iv been watching a lot of george leeman deadlift videos and getting amped up so decided to deadlift (as iv benched and squatted this week already)

 

deadlift 

70 x 5

120 x 5

170 x 5

200 x 5 easy as so decided to keep going up

220 x 3 easy

227.5 x 3 they werent that hard but the 4th slowed above my knee and i just chickened rather than grind though it. still its not a competition and i rather not hurt myself so happy to take 500lbx3 as a pb triple. 5 is there on a good day without straps as they f*ck with my setup

 

walking lunges

 

done

 

rest etc and program starts on monday. im going to be squatting without wraps for as long as i can in this prep. hopefully 4-5 weeks no wraps.

 

227x3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

[maccaz]

W1d1 

I really underestimated how hard this was going to be. Looked easy on paper but a lot more work in a session than I'm used to. Granted it's lighter but still hard. Working hard on all the form improvements and it makes it extra hard as staying so tight really

exhausts whole body. 

 

Squat 

bar x lots 

70 x lots

 120 x 5 

140 x 3 

165kg x 4 x 6 

122.5 x 10

 

bench press

bar x lots 

60 x some 

75kg 3x10 

hard on chest with new technique but able to stay much tighter like a spoto press but actually touching. Full control

 

pause squat 

130kg 5x3 

 

ghr 

3x fail with a few forced negatives/assisted reps at end of each set

 

dead bugs (abs) 

5x fail

 

done. Bloody hard session

 

I am going to try use belt only no wraps or sleeves for as long as I can to force myself to get stronger. I got nothing against sleeves just don't own any and don't ever have knee trouble so not gonna go outra my way and get some unless I need to. And wraps I'm avoiding for long as I can as I consider them pretty assisting and point is to get stronger then add them later 

 

[Wookie]

How long did that take?

[maccaz]

2 minutes ago, Wookie said:

How long did that take?

 

Was in gym 1.5 hours give or take a little. That includes stretch and roll though so maybe 1 hour 15 lifting. 

 

[maccaz]

165x 6 set 4 of 4 

not perfect as trying to think about quite a few things at once but it felt quite solid. Glad to be hitting depth in flat shoes as never really been able to. 

 

Focussing on keeping abs and back tight rather than just suck in heaps of air and squash like a balloon. Kinda worked. 

 

 

 

[Monarchking]

It always looks easier on paper...haha

[jimmybro1]

Whats dead bug abs? 

[maccaz]

2 minutes ago, jimmybro1 said:

Whats dead bug abs? 

Basically lying alternating leg raises. Il find a video 

[maccaz]

w1d2

 

a good sign that this is hard is that i nearly spewed after a bench session. didnt help that it was  very hot in gym but yeah it was difficult. technique change has me forcing myself to stay extremely tight and it feels strong but its also real uncomfortable so going to need to adjust to it.

 

bench

bar x lots

60 x lots

90kg 2x3

97.5kg 5x3

 

bb row (bench grip, touching to point that i touch bench)

70kg 3x10 im crap at these, new movement for me really

 

bench

90kg 4x4

 

ezbar curl

30kg 3x10

 

db side raise, slow controlled

10kg 3x10

 

dunno what was up today but was deep down struggle street. got through it though all good.

 

rest tomorrow, deadlift thursday, bench again friday.

3x bench a week is fun

[HarryB]

In what way is the new bench style uncomfortable? 

[maccaz]

15 minutes ago, HarryB said:

In what way is the new bench style uncomfortable? 

 

i wasnt properly pulling shoulders back/keeping upper back tight, arch tight, was just lying down basically.

feels strong for pressing, but uncomfortable to keep it all locked in place.

will be sweet once i practice a bit more.

 

bonus of it is the bar isn't just dropping the last 10cm and sinking into me lol, able to control it and light touch on chest now

[HarryB]

OK so just the discomfort of the body positioning bs feeling more specific overload on shoulder joint?