maccaz 2018 prep log

[maccaz]

8 minutes ago, HarryB said:

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

yeah thats right, the pressing feels perfect, probably safer on my shoulders even really.

 

the discomfort is in  hips and back and pressure all through me from keeping tight.

 

felt the same when i first started holding my breath when squatting (lol i used to breath out in the hole), body adjusts to the discomfort

[maccaz]

extra day

 

this was mainly for stretching, rolling, and the extra band work im doing to bring up weak shit/strengthen in general.

have been getting the odd little mild pinch of sciatic pain which i have every few months and tends to be when hamstrings and glutes are very tight so was sure to stretch out those heaps, feel mint after.

 

foam roll x lots

cricket ball roll x lots

stretching x lots

 

band pull aparts 5 x 25

 

band internal/external rotation 5 x 25 of each

 

abs 3x10

 

1 leg glute bridge x lots

 

more stretching

 

 

 

mates were doing yoke so just had a couple goes at standing up with it, pretty cool but im not gonna try any more than that. was able to get 285 off the ground easy enough but dont see how you would walk with that lol, feet stuck to ground and wasnt keen to try/hurt myself doing something so stupid lol

 

 

[maccaz]

w1d3

 

took a long time,. conditioning is lacking. this is far more volume than im used to. should be used to it in a couple weeks and will be much easier. was in and out of gym in 1:45 including stretch/roll. thats very long for me. was fun though.

 

deficit deadlift (fairly new movement for me)

70 x some

120 x some

150 x 3

167.5kg 2x3

180kg 5x5

straps on last 2 sets, coach approved, skin was starting to go. hopefully hands toughen up next few weeks. should do as im only going to use straps when im at risk of failing which will be last set or two.

 

front squat (fairly new to me again, have done them before but not regularly, and not in flat shoes)

90kg 3x10

will increase weight on these each week. that weight was easy, was just working on staying very tight. gassed me, such a fat unfit slug atm.

 

romanian deadlift (again, new movement to me)

120kg 3x10

 

i like these

 

ghr

3x10, assisted when i needed which was quite a bit today, but getting the hang of them. 

 

abs

3x10

 

now im buggered, might have a nap lol. keeping 100% on nutrition and rest and supplementation to survive this lol

[Monarchking]

10 rep front squats is fucken Hell. hmmm I should add them in

[maccaz]

Just now, MK said:

10 rep front squats is fucken Hell. hmmm I should add them in

do it, maccaz approved.

you front squatted every day for a month you sick fck, im sure you can manage it

[BeastBuilder]

56 minutes ago, maccaz said:

do it, maccaz approved.

you front squatted every day for a month you sick fck, im sure you can manage it

Wtf...

I'm actually considering blocking MK and then banning him when I become a Mod for this fucking sorcery.

That is disgusting.

[jimmybro1]

Front squats are the shiz. 

 

I haven't back squatted for months cause back injury (actual injury not like your strain lol) and front squats don't affect it. 

 

Get st a good burn in upper back too. 

[HarryB]

3 minutes ago, jimmybro1 said:

Front squats are the shiz. 

 

I haven't back squatted for months cause back injury (actual injury not like your strain lol) and front squats don't affect it. 

 

Get st a good burn in upper back too. 

 

I favor them now also. Plus I can sit right down in a front squat so it helps with hip and quad mobility. 

[maccaz]

Yup agree guys they feel good. Mine is weak compared to back squat so can't hurt to bring it up 

[maccaz]

w1d4

 

easiest day of the week, but good. chest, shoulders, lats, triceps, biceps extremely pumped by the end, it sick.

 

was tight as from last few days so rolled heaps and stretched heaps and was still difficult setting up bench right as glutes and legs especially stiff as boots, but all good got it done.

 

bench

bar x lots

70 x 10

90 x 5

100kg 2x3

105kg 2x2

100kg 2x3

 

pullups

5,3,1, then band assisted 15,10,5,fail. 

hopefully by end of this prep i can do lots of these comfortably as its disgraceful how bad i am at them

 

overhead press

bar x lots

40 x 10

60kg 3x10 (pb, never done 60x10 lol, poverty press status checking in)

 

skullcrusher

30kg x 25 (amrap)

30kg 3x20

 

 

done. rest this weekend and gonna hammer the mobility as when ever my legs/glutes get real tight it is uncomfortable for my back, sciatica type symptoms just from tight glutes. will go bunnings get a pvc pipe so can roll at home too 

 

 

 

 

[Bigken1985]

I dont find rolling to be the best at times, and i find i cant get in the right paces. i think stretching helps alot at times

[Monarchking]

23 hours ago, BeastBuilder said:

Wtf...

I'm actually considering blocking MK and then banning him when I become a Mod for this fucking sorcery.

That is disgusting.

 

Haha wtf.

 

i got all fired up one day about "recovery" and thought f*ck my life I'll front squat every day and see what happens.  Had a min weight of 130 and would work upto singles or reps depending on feels. Hit a 150x1 life time PB 

 

front squats are legit. I haven't done many recently, but great for overall strength and mobility and I personly can recover from them easier, prob due to being "easier" would be good for sports

also found after not doing them for a bit, then cycling in a OHP, haha could hardly get the bar to the clavicle..

 

@maccaz I hate benching when all jacked up n stiff in the hips n shit. For me I always regret if I don't open up the hips and prep the glutes pre bench.

[maccaz]

Went doc and physio for the sciatic pains I been getting. They did some movement tests and determined it's piriformis syndrome e.g. Tight piriformis pushing on sciatic nerve causing pain. Fix is a lot of stretching and massage and anti inflammatory drugs and loosening it all up. 

 

Its ts not a big deal as I don't notice it when training but first thing in the morning or if I sit in a meeting/at my desk for a long time it flares up. Get sore left glute. 

 

Got a massage with this new chick who came highly recommended and she reckoned my glutes and hamstrings are real real tight and short and need a lot of work so gonna be going back often. 

 

Noticeable improvement for pain after massage so probably will be gone altogether soon. 

 

Pushed d1 for this week to tomorrow as gym closed today and massage yesterday had my hamstrings fully wrecked today and they recommended don't train day after. 

 

Guess I got away with not getting massages and not really foam rolling etc for long enough and it's caught up to me 

 

[Skeletor]

That's exactly where mine was in the performis muscle to. Seems to have gone away now I'm seeing good massage therapist weekly but after doing it I probably had it for a year or more. Found when I'm driving I can still get it but sitting a cushion just under glutes and nowhere else stops it. Rolling it against the wall with one of those solid rubber massage balls is gold to. 

[maccaz]

3 minutes ago, Skeletor said:

That's exactly where mine was in the performis muscle to. Seems to have gone away now I'm seeing good massage therapist weekly but after doing it I probably had it for a year or more. Found when I'm driving I can still get it but sitting a cushion just under glutes and nowhere else stops it. Rolling it against the wall with one of those solid rubber massage balls is gold to. 

Cool man did you ever notice it when training ? Seems to be gone once iv stretched and warmed up 

[Skeletor]

20 minutes ago, maccaz said:

Cool man did you ever notice it when training ? Seems to be gone once iv stretched and warmed up 

Na bro it goes away as soon as you train and comes back later when you've cooled down

[Bigken1985]

12 hours ago, maccaz said:

Went doc and physio for the sciatic pains I been getting. They did some movement tests and determined it's piriformis syndrome e.g. Tight piriformis pushing on sciatic nerve causing pain. Fix is a lot of stretching and massage and anti inflammatory drugs and loosening it all up. 

 

Its ts not a big deal as I don't notice it when training but first thing in the morning or if I sit in a meeting/at my desk for a long time it flares up. Get sore left glute. 

 

Got a massage with this new chick who came highly recommended and she reckoned my glutes and hamstrings are real real tight and short and need a lot of work so gonna be going back often. 

 

Noticeable improvement for pain after massage so probably will be gone altogether soon. 

 

Pushed d1 for this week to tomorrow as gym closed today and massage yesterday had my hamstrings fully wrecked today and they recommended don't train day after. 

 

Guess I got away with not getting massages and not really foam rolling etc for long enough and it's caught up to me 

 

I wonder if this is me. My issue seems to have its origin in the glute. tight hammy also. Sciatic nerve runs through the glute I think. Sometimes can feel it training tho

[maccaz]

w2d1

 

body weight 118.5. diet is clean so not gonna fret about weight as im trying to get stronger currrently. not eating any maccas etc though lol

 

sciatic pain almost gone from 1 massage session, stoked. 

 

today was very hard, especially the 6x4. no wraps is starting to catch up to me. hopefully last few more weeks without adding them. 

 

squat (had to use ironedge power bar and bumpers and rickety rack as others were taken. but all good)

bar x lots

70 x 5

120 x 5

150 x 3

177.5kg 6 x 4

130kg x 10

 

pause squat

135kg 5x3

 

bench press

bar x some

50kg x some

70kg x 8

82.5kg 3x10

 

ghr

3x10

 

abs (gonna do them soon at home but will be just 5 sets to fail of whatever)

 

 

5th set here. pretty happy that depth is going ok in flats as i originally got oly shoes cos i couldnt get deep enough in flats.

 

 

[maccaz]

w2d2

 

perfect session. new bench technique feeling strong. more chest and lats than i used to use. its gotten rid of my old sticking point and im not dipping into my chest so much anymore. much more controlled. will post a video. good sign of tightness was a killer lat cramp on one of the sets lol.

 

bench 

bar x lots

70 x 8

90kg 2x3

105kg 5x3

in between sets i did band pullaparts x20, 5 sets total

 

cg bench

80kg x 10

85kg 2x10 

 

bb row (did extra sets here as want bigger back)

60 x 10

70kg 4x10

60kg x 15

 

db curl

5 sets of alt. db curls to fail with the 17.5s. 

 

tomorrow is my hardest session of the week so mentally preparing for that lol

 

 

 

 

[Bigken1985]

Hey bro, what stretches are you doing for the piriformis. think i have a similar thing. tight as glutes which when i google it seems accurate. sitting on a hard ball at work at my desk or in ute seems to be helping

[maccaz]

1 minute ago, Bigken1985 said:

Hey bro, what stretches are you doing for the piriformis. think i have a similar thing. tight as glutes which when i google it seems accurate. sitting on a hard ball at work at my desk or in ute seems to be helping

 

this is the best one man and this is the video i used.

 

 

 

also this one

 

[maccaz]

w2d3

hard deadlift session

extra hard this week as iv had to do d1,2,3,4 on consecutive days because of other shit i have to do. wont need to next week so will rest. doms were bad before deadlifting today. no need for excuse tho cos didnt fail anything but yeah it was hard.

 

deficit deadlift

70 x lots

120 x lots

175kg 2x3

187.5kg 5x4

 

front squat

70 x 10

100kg 2x5 

90kg 3x10

still weak at these but will keep smashing them

think my best ever front squat was 120x1

 

romanian dead lift

120kg 3x10

 

ghr

3xfail was less than 10 reps each set, maybe 7-8, was buggered

 

abs

deadbugs 3x fail

bridge 3xfail

 

 

[Skeletor]

Looking at lot more controlled on your squats and getting good depth bro. Your front squats will improve big time. I remember last year hitting a 1 rep max 140 and just recently hit 185 after only doing them for 12 weeks. I love them now

[maccaz]

15 minutes ago, Skeletor said:

Looking at lot more controlled on your squats and getting good depth bro. Your front squats will improve big time. I remember last year hitting a 1 rep max 140 and just recently hit 185 after only doing them for 12 weeks. I love them now

Strong bro. What weight did you start with doing the 10s ? Once I get bar staying in position well I can up them I reckon

[Skeletor]

I think 110 or 120. Puffs the hell out of me though lol