maccaz 2018 prep log

[PETN]

18 hours ago, maccaz said:

 

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

 

 

 

also this one

 

 

 

f*ck i cant even do either of those as legs too inflexible 

[maccaz]

6 minutes ago, PETN said:

 

 

f*ck i cant even do either of those as legs too inflexible 

yeah its uncomfortable at first but improves quick 

[maccaz]

w2d4

 

was fucked before i got there, beat up. tired, long day at work. all good. got it done. did extra accessory.

legs and glutes were so sore and tight from last couple days that had to stretch and roll for ages just so i could setup bench properly lol.

 

bench

bar x lots

70kg x 8

92.5kg 2x3

105kg 2x2

100kg x 3

 

band assist pullups

3x10 + a few extra forced slow negatives with no assistance

 

ohp

bar x 10

40 x 10

60 x 10

62.5 x 10 pb

62.5 x 10 grind last couple but kept strict.

 

skullcrusher

30kg x 25 too easy 

40kg x 20

40kg x 15

40 kg x 12

each set was amrap

 

db curl

20kg to fail for a few sets just inbetween talking shit with some of the guys doing strongman training

 

2 days rest, massage sunday. next week gonna be even harder. stoked.

 

[maccaz]

W2d5 

 

Maccaz doesn't drink so sober night out. mate reckoned he couldn't lift him. Picked guy up like bride after wedding. 98kg guy. Indian bouncer runs up bowls us both over with a decent shoulder charge. Tells me no carrying men in this bar. 

 

Note to self. When in bikie bar in west Melbourne called the Dorset, never carry a man. It's against the rules. 

 

Plz pray for everyone spotting and benching at novice comp tomorrow as maccaz will be spotting on approx zero hours sleep

 

[HarryB]

Knocked over by an Indian bouncer... that's a new low lol

[Monarchking]

12 hours ago, maccaz said:

w2d4

 

was fucked before i got there, beat up. tired, long day at work. all good. got it done. did extra accessory.

legs and glutes were so sore and tight from last couple days that had to stretch and roll for ages just so i could setup bench properly lol.

 

bench

bar x lots

70kg x 8

92.5kg 2x3

105kg 2x2

100kg x 3

 

band assist pullups

3x10 + a few extra forced slow negatives with no assistance

 

ohp

bar x 10

40 x 10

60 x 10

62.5 x 10 pb

62.5 x 10 grind last couple but kept strict.

 

skullcrusher

30kg x 25 too easy 

40kg x 20

40kg x 15

40 kg x 12

each set was amrap

 

db curl

20kg to fail for a few sets just inbetween talking shit with some of the guys doing strongman training

 

2 days rest, massage sunday. next week gonna be even harder. stoked.

 

 

Ohp master

 

life can be rough sometimes. Good to see you got all the required work. Today I'm feeling guilty for bitching out ?

 

have fun spotting/loading. Good cardio haha

[maccaz]

spotted/loaded yesterday. so fun. my first time doing it.

 

was a novice 3 lift comp with over 30 lifters, majority of them it was their first comp. went real smooth. lots of guys come from non PL gyms so their benches were disproportionately big for their squat/dead. 

biggest squat was 275 in sleeves though which was nerve racking to spot as I had seen the guy do a hard 250kg in the gym a while back so expected it was definitely not going up, but it was sweet. that guy went 275/145/275 @ 119, i told him he doesnt need to do any more novice comps lol, but hes not interested in going in any feds or anything.

 

 

good thing about going to a comp is it makes me real motivated for like a month afterwards lol and my training goes good as.

 

 

 

 

 

[maccaz]

W3d1 

stomach bug and down 2kg from yesterday. All good didn't fail anything. Be better tomorrow. 

 

Coach got me to wear wraps to start getting practice 

 

squat

70x lots 

120 x5

150 x 5 

177.5kg 4x6 in wraps. Easy enough. Could do 200x6 easy for sure

135 x 10

 

pause squat 

145kg 5x3 

 

Bench

70x lots

85kg 3x8 all paused with a very light touch and controlled well

 

ghr 

3x fail 

 

abs 

3x fail of decline crunches 

 

 

[maccaz]

from last night, pretty shit squats, easy in terms of could have done 12 reps probably, but wobbly and a bit off, just a bad day. hard to feel for depth kind of like having to push down./

 

 

[maccaz]

w3d2

 

hard session but good.

 

bench

bar x lots

60 x lots

85kg x 5 

95kg  2 x 3 

105kg  3 x 2 

110kg 2x2 

105kg 2x3

 

bb row (these are with same grip as my bench, so quite wide, kills my upper back)

70kg 2x15

80kg x 10 (pr i guess? considering i kept form very strict. always been weak at rows)

70kg 2x10

 

ohp

biceps were a bit achey from bench so decided to go less weight more reps and see what i can do

bar x lots 

50kg x 8

50kg x 15 pb

50kg x 14 (fail, wanted 16+)

i want to do 50kg x 20 sometime 

 

rear delt bent fly

7kg x 20

10kg 3x15

 

ghr

3x10

getting better at these, still cant do 10 unassisted but getting close. they smash my glutes and hamstrings majorly.

 

abs

3x10

 

rest tomorrow. heavy defici deads  thurs. bench getting better every session. feeling strong and stable.

 

here is 110x2, disregard pitiful numbers, priority is getting them looking better which is happening. note to self dont rerack so quick

 

 

 

 

 

 

 

 

[maccaz]

rest/whatever day, went and got a massage, spent an hour on glutes, hamstrings, calves. hurt, i was squirming heaps. she reckons next week we start on quads, dreading it.

 

went gym, did arms + my shoulder stability/upper back stuff

 

band internal/external rotations

30 minutes of these, just alternating, nothing very strenuous, but its a big weak point i have apparently so im smashing it as much as i can.

 

band pull aparts x 200

 

this band movement to practice keeping shoulders back on bench, where i pretty much set shoulders back and try and bench using a band instead of bar, and try get as many reps as i can before shoulders come forward, did 200 reps in total

 

db curl alternating

17.5kgs x lots

20kg x lots

22.5kg x a bit less

25kg x not that many 

 

ezbar curl

30kg 2x20

 

skullcrusher

30kg x 20

40kg x 15

50kg x 10  pb

30kg x fail x 3 sets

shouldnt really count a skullcrusher pb but it was good to get a weight i havent touched before on those and get 10 good clean reps

 

triceps and biceps dead, home to eat and sleep

[maccaz]

day 3 is always the hardest day of the week for me.

 

w3d3

 

deficit deadlift

70 x lots

120 x 5

170 x 2

180 x 4 

195kg 6x3 bloody hard by the end

 

front squat

100kg 2x10

90kg x 10

 

good morning

60kg x 10

80kg x 10

100kg x 10

will stick to 70-80 for working sets for these in future as no points for getting strong at good mornigns

 

GHR

3x8

 

Romanian deadlift

120kg 3x10

 

my usual ab routine 3xfail

 

 

im buggered now. started supplementation regime today so hopefully pick up in the next few weeks.

[BeastBuilder]

5 hours ago, maccaz said:

 

good morning

60kg x 10

80kg x 10

100kg x 10

will stick to 70-80 for working sets for these in future as no points for getting strong at good mornigns

Why no point getting strong at good mornings phaggots ?

What are accessories for lol

[maccaz]

4 hours ago, BeastBuilder said:

Why no point getting strong at good mornings phaggots ?

What are accessories for lol

Lol

i mean, Lilley said go light

so no point grinding out rpe 10 sets for ego 

[Realtalk]

If gonna max out goodmornings or do with big intensity then may as well just do more deadlifts is how I look at it.

[maccaz]

3 minutes ago, Realtalk said:

If gonna max out goodmornings or do with big intensity then may as well just do more deadlifts is how I look at it.

yeah agree. 

cbf getting hurt because i decided to test my good morning lol, i feel like its a more risky movement than squat or deadlift too.

risk vs reward

although zahir doing 200kg good mornings is pretty badass, ill leave it  to him.

[Wookie]

I've done 200ish kg goodmornings. Meh

SUMO SLDL is GOAT assistance for p-chain.

[maccaz]

Just now, Wookie said:

I've done 200ish kg goodmornings. Meh

SUMO SLDL is GOAT assistance for p-chain.

 

yeah they are real good. ill definitely be using them again sometime. 

[Wookie]

Just now, maccaz said:

 

yeah they are real good. ill definitely be using them again sometime. 

Arched back, chest up, bar a few inches out from body. Got most of the benefits of a good morning and all the benefits of a regular SLDL.

 

I don't own the movement. It's just a beautiful thing to do with a barbell.

[maccaz]

Just now, Wookie said:

Arched back, chest up, bar a few inches out from body. Got most of the benefits of a good morning and all the benefits of a regular SLDL.

 

I don't own the movement. It's just a beautiful thing to do with a barbell.

 

where did you pick them up? i had never seen or heard of them before you had me do them

[Wookie]

Dan Harrison, I asked him how he got his deadlift from 700-910lbs.

 

I did a bunch of research asking big deadlifters who had put significant weight on their deads - ie, they never used to be huge pullers.

 

Number 1 thing I got: A big dead is hamstrings and lower back, with minimal assistance from the quads. Minimal not zero because the SLDL still should be less than a regular dead.

#2: Deficits beyond 1-2" are essentially squat assistance and almost worthless. I used to deficit alot, it did nothing for me. 1" pulls put a little extra stress on the p-chain. Much more than that it shifts to the quads. And deadlifting is not a quad exercise. Sure, you can argue it makes the lockout harder, but it also puts you in an odd position. Bands or reverse bands would work better.

[maccaz]

Just now, Wookie said:

Dan Harrison, I asked him how he got his deadlift from 700-910lbs.

 

I did a bunch of research asking big deadlifters who had put significant weight on their deads - ie, they never used to be huge pullers.

 

Number 1 thing I got: A big dead is hamstrings and lower back, with minimal assistance from the quads. Minimal not zero because the SLDL still should be less than a regular dead.

#2: Deficits beyond 1-2" are essentially squat assistance and almost worthless. I used to deficit alot, it did nothing for me. 1" pulls put a little extra stress on the p-chain. Much more than that it shifts to the quads. And deadlifting is not a quad exercise.

 

cool man, thats a good way to find out what definitely works.

agree on deficit, i started using around 2" but was told to bring down to 1" because of that.

 

what weight do you do your sumo sldl's when you do them ? 

[Wookie]

Heaviest I've done is 200x10, could do more but leave it about there. I don't think I have the strength to warrant doing over 230.

[maccaz]

W3d4

 

crap sleep. Body's tired. Everything was slow. Not near fail but def slow. 

 

Bench

bar x lots

70 x 8

80 x 3 

92.5kg 2x3

105kg 7x3

 

band assist pull-ups 

4x fail

 

close grip bench

85kg 3x10 

 

ezbar curl 

30kg 3 x 15 

 

went to to new burger place had huge feed feels good men, huge sleep incoming 

[maccaz]

W4d1 

 

hard day. Just lot of effort wrapping knees so many times the actual squatting was fine. 

 

Squat

70 x lots 

100 x 8

120 x 3 

150 x 3 

add wraps

172.5kg 2x3 

185kg 5x5 

 

bench 

bar x lots 

60 x 8 

80 x 2 

90kg 3x8 

 

pause squat 

150kg 3x3 

 

lower back and abs were just too pumped so had to skip ghr today will do some extra tomorrow.. 

 

Abs 

3x fail

 

dead