maccaz 2018 prep log

[maccaz]

1 minute ago, Realtalk said:

You need to stretch. Takes a while to become flexible. Not a one or two week fix normally. Especially since a normal 9-5 person probably only has window for 2 basis stretching sessions per day. If you had 5 or 6 it would speedo nodvly.

 

on the other  hand some tightness is good, you can be too stretchy. 

 

Break it up. So we have changed my secondary deadlift movement from right after my conventional deadlifts to about 15 minutes after them. I used to go straight into them and it was unbearable now I do some accessory and come back to them and it's better. 

 

 

Sweet man good point. To be fair it has been probably 2 weeks max that I've been really focussed on stretching rather than just the usuals before lifting. Will keep it up and see what happens. 

[soundsgood]

That must be why Thomas puts bench in between Heavy squats and paused squats 

[maccaz]

7 minutes ago, soundsgood said:

That must be why Thomas puts bench in between Heavy squats and paused squats 

Yeah guess so. I'm a pussy but I do find 5x5 squat quite taxing. Lucky it's quite light 

[Wookie]

13 hours ago, soundsgood said:

That must be why Thomas puts bench in between Heavy squats and paused squats 

 

Sheiko templates do the same but obviously without the paused squats.

[maccaz]

5 minutes ago, Wookie said:

 

Sheiko templates do the same but obviously without the paused squats.

yup that was my first thought, back to stopping squatting, grabbing a bench, and hoping someone doesnt take the squat rack lol

[Wookie]

Imma give you some volume, then let you recover a little, and give you some more.

A convenient way of basically fitting 2 sessions into 1.

[soundsgood]

It certainly was a weird thing to do for the first time last night but I think you are right Wookie.  

[Wookie]

40 minutes ago, soundsgood said:

It certainly was a weird thing to do for the first time last night but I think you are right Wookie.  

 

Look here at this spreadsheet.

https://www.google.co.nz/url?sa=t&rct=j&q=&esrc=s&source=web&cd=8&cad=rja&uact=8&ved=0ahUKEwjW5tuw99XMAhVHtJQKHcvQB9QQFghcMAc&url=http%3A%2F%2Fwww.hvidovrestyrke.dk%2Fwp-content%2Fuploads%2F2012%2F03%2FSheiko_all_programs.xls&usg=AFQjCNFf93adtQek1m2XtTGgD9rEEUuiNw&sig2=-H3MoufC2L6XVL-wkyU_wA

[maccaz]

W4d4

Got massage in the day focus on glutes and hams again. Start on quads next week. It's helping heaps

 

bench feeling strong 

 

bench press 

All paused

bar x lots 

70 x 5 

90kg 2x3 

105kg 2x3 

110kg 2x2 

105kg 2x3 

 

assist pullups

3x fail

 

skullcrusher 

30kg x 20

40kg 3x fail (bout 12 reps each set)

 

bent db rear delt fly 

12.5kg 3x10 

 

going away for weekend so will be resting heaps and getting some naps and lax swimming etc in, eat some steaks lol, excited, feel pretty busted 

 

 

 

 

[maccaz]

w5d1

added 7mg taurine midday and back pumps were almost non existent when training, pretty cool. will keep taking that and also drinking a lot of water. weekend was blowout on food as was away for the weekend but gonna be 100% on point for next 8 weeks as dont want to get too heavy.

 

bw 122kg today (lol not good but its out of ordinary and few days of normal food and more water and itll be back down to normal range) excited to diet after this competition and be in much better condition for next year competitions as so fat now. this is the heaviest i've ever been. look very different to 121kg maccaz of 2011 tho when i first joined this forum lol.

 

squat

bar x lots

70kg x 5

120kg x 5 

150kg x 5

170kg x 1

185kg 2x3

195kg 4x3 (2 sets in videos below)

 

bench press

bar x lots

70 x 8

80 x  3

97.5 3x5

 

pause squat

150kg 4x3 these felt good as

 

ghr

3x 8

 

abs x lots

 

heres 2 videos, excuse mates being dickheads lol

 

 

 

 

[jimmybro1]

7 hours ago, maccaz said:

w5d1

added 7mg taurine midday and back pumps were almost non existent when training, pretty cool. will keep taking that and also drinking a lot of water. weekend was blowout on food as was away for the weekend but gonna be 100% on point for next 8 weeks as dont want to get too heavy.

 

bw 122kg today (lol not good but its out of ordinary and few days of normal food and more water and itll be back down to normal range) excited to diet after this competition and be in much better condition for next year competitions as so fat now. this is the heaviest i've ever been. look very different to 121kg maccaz of 2011 tho when i first joined this forum lol.

 

squat

bar x lots

70kg x 5

120kg x 5 

150kg x 5

170kg x 1

185kg 2x3

195kg 4x3 (2 sets in videos below)

 

bench press

bar x lots

70 x 8

80 x  3

97.5 3x5

 

pause squat

150kg 4x3 these felt good as

 

ghr

3x 8

 

abs x lots

 

heres 2 videos, excuse mates being dickheads lol

 

 

 

 

Those where some smooth reps ??

[maccaz]

2 hours ago, jimmybro1 said:

Those where some smooth reps ??

 

thx bro they are feeling good, chest not dropping

[Monarchking]

Can we see 121 2011 maccaz?

[maccaz]

24 minutes ago, MK said:

Can we see 121 2011 maccaz?

 

il try dig something up bro, u will be miring, think its more like late 2009 tbh , 121kg, couldnt bench 50kg i doubt

[jimmybro1]

2 hours ago, maccaz said:

 

il try dig something up bro, u will be miring, think its more like late 2009 tbh , 121kg, couldnt bench 50kg i doubt

Natty bulk? lolz

[maccaz]

29 minutes ago, jimmybro1 said:

Natty bulk? lolz

 

lol

1990-2009 bulk to 121, natty

 

 

 

[Monarchking]

Natty bulks ftw, 57-97 checking in. That last 10kg was just an ego fat gain and dam...

[maccaz]

Just now, MK said:

Natty bulks ftw, 57-97 checking in. That last 10kg was just an ego fat gain and dam...

when u gonna hand in your natty card? 

bet you are wishing you had fucked your endocrine system with hormones years ago when you get woken by baby crying lol 

[Monarchking]

1 minute ago, maccaz said:

when u gonna hand in your natty card? 

bet you are wishing you had fucked your endocrine system with hormones years ago when you get woken by baby crying lol 

Haha. Natty card pending..

and dam that kid can scream..

[maccaz]

w5d2

 

bw 120.1 feel better already just been drinking a lot of water 

 

bench press

bar x lots

70 x 10

80 x 5

95kg 2x3

110kg 3x2

115kg 3x1

 

went good, but biceps took a hiding, trying to control the bar, slow descent etc is quite taxing, but feeling strong. ill post a video, looks way different to my og chest sink bench

 

bb row

80kg 3x8

 

ohp

65kg 3x8

 

ezbar curl

35kg 3x10

 

 

 

[Monarchking]

Do you squeeze the f*ck out of the bar n butt?

[maccaz]

32 minutes ago, MK said:

Do you squeeze the f*ck out of the bar n butt?

Yeah mate much more rigid all round. Squeeze whole body 

[maccaz]

heres a video of last or second to last single at 115, fatigue was high but allg, no more dive bombs

 

 

 

[maccaz]

extra day last night

 

band side walks x lots

band front walks x lots

band back walks x lots

 

ghr

3x10

 

1 leg glute bridges x fail x lots, spent a while on these

 

shoulder internal rotations x 100

shoulder external rotations x100

band pull apart x 100

 

 

trying to get glutes working a bit better, left side is weaker than rightt, always been like that never really mattered but may as well balance it out. probably has something to do with the intermittant sciatic pain i get on that side, posture etc. 

 

deadlift tonight

[maccaz]

w5d3 

very good deadlift session. first time pulling from the floor this program and the deficits have made my setup from the floor feel mint, which as a bonus fixed my grip problem as i dont have to rush to grab the bar. deadlifts are feeling mint.

 

bodyweight back down to 119.5 or so, feel much better, dunno what happened there, anomaly.

 

deadlift

70 x 5 

120 x 5 

170 x 5

195kg 2x2

207.5kg 5x3 easy as 

 

front squat

110 3x8  getting stronger on these

 

ghr

3x8

 

rdl 

120kg 3x8

 

abs meh just did some for 10 mins till i got bored, just the usual

 

 

here is one set of 207.5,