maccaz 2018 prep log

[Monarchking]

Front squats belt less for abdominal rape?

[maccaz]

5 minutes ago, Monarchking said:

Front squats belt less for abdominal rape?

Nah mate mental block after I hurt my back, I'd wear belt 24/7 if it was more comfy lol 

[jimmybro1]

15 hours ago, maccaz said:

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,

 

 

 

[maccaz]

29 minutes ago, jimmybro1 said:

 

 

 

 

[maccaz]

w5d4

 

bench getting much stronger. did 2 sets off program because im a dumbass and was feeling good, first and last time il do that in this prep.

 

bench press (all paused)

bar x lots

70 x 10

95kg 2x3

110kg 4x2

110kg x 10 paused rep pb

120 x 5 rep pb and wasnt very hard

 

assist pullups

3xfail

 

bench press

105kg 4x2

 

skullcrusher superset ezbar curl

30kg x 20, 10 sets of each, pump.com

 

 

done

 

feel good!

 

 

[bang_bang]

Should've manned up and done 140 if you were gonna go off program 

[maccaz]

1 hour ago, bang_bang said:

Should've manned up and done 140 if you were gonna go off program 

#soon 

[BeastBuilder]

Mr Nearly There strikes again..

#ImTellingLilley

[Realtalk]

Do all you guys pay $150/month to change it yourselves? Lol

[maccaz]

8 minutes ago, Realtalk said:

Do all you guys pay $150/month to change it yourselves? Lol

 

Lol pay myself for my own customisations brah I'm making a killing. 

 

In all seriousness it's unlike me to not follow it 100% because I'm stingy and don't wanna pay if not using it, last night two extra sets I just got amped up from guys at gym so did it, don't normally do that. 

 

Wouldn't do that with squat and deadlift cos sucks more to fail those 

[maccaz]

w6d1

 

bodyweight down to 118.5, lost a bit off weight which is annoying as between holes on belt now. rather go tighter than looser tho.

 

good hard squat session, ate something dodgy so some sets was battling not to shit myself lol. i read in his book that ed coan shat himself in briefs and finished the set till his back was covered in shit, so was working hard on that not happening.

 

working hard on keeping the form improvements working as the weight goes up. went well. nothing over 8rpe. really cranked the wraps to get used to the feeling.

 

squat

bar x lots

70 x 5

120 x 5 

150 x 5 

190 x 4 - added wraps for this and onwards

210kg 5x3 (3rd set shown in video below). thats a lot of volume at that kind of weight and is a first for me, was good.

 

bench press

bar x lots

70 x 5 

90 x 5

105kg 3x5

 

pause squat

160kg 3x3

 

ghr 

3x8

 

abs 

not that much today, was out of time, will do extra on next day to make up for it

 

heres set 3 

 

 

[Bigken1985]

Has anyone ever told you you look like a chipmunk. Must be the bulk

[maccaz]

w6d2

 

bench press

 

bar x lots

70 x 8

90 x 5

105kg 2x4

115kg x2

120 x 2 

125kg 3x2, thats a rep pb

 

bb row

90kg 3x6

 

bench

90kg x 5 

102kg 4x4

 

bent over rear delt fly

10kg 3x10

 

 

biceps playing up a bit from squatting heavy yesterday, gonna smash the mobility, its happened before a few times and i know how to fix it

[maccaz]

12 hours ago, Bigken1985 said:

Has anyone ever told you you look like a chipmunk. Must be the bulk

no but fair enough ill try look more like you in future, thank you for bringing it to my attention 

[Bigken1985]

Just now, maccaz said:

no but fair enough ill try look more like you in future, thank you for bringing it to my attention 

Nice profile pic brah

[bang_bang]

Is that bigken1985 and his grandma? 

[Bigken1985]

Bloody hell, savage as fk @maccaz

[PETN]

6 minutes ago, bang_bang said:

 

 

IPF approved gf

[maccaz]

big ken, stop being a smartass, peace.

[Bigken1985]

Just now, maccaz said:

big ken, stop being a smartass, peace.

sorry bro couldnt help myself. how far out from nats are you?

[maccaz]

from last night. see i lose a bit of tightness at the bottom just as biceps were cooked, should look better on friday bench.

 

 

120 x 2 

 

 

125 x 2 

 

 

[HarryB]

What's the goal this time around on the bench? 

[BeastBuilder]

So much better than when I was over, that is how I was trying to explain to you how to bench but you didn't want a bar of it lol.

 

Also Harry, word on the street is he is aiming for 137.5kg, just like usual, comes so close but never really gets there

[maccaz]

11 minutes ago, HarryB said:

What's the goal this time around on the bench? 

 

5 minutes ago, BeastBuilder said:

So much better than when I was over, that is how I was trying to explain to you how to bench but you didn't want a bar of it lol.

 

Also Harry, word on the street is he is aiming for 137.5kg, just like usual, comes so close but never really gets there

 

 

yeah bro, to be fair this different technique i couldnt just bench 120 odd in my old method then try 120 straight away like this, i would snap my shit up. was good timing to change to this technique at the start of a block when the weight was low, and it took weeks before it felt strong as my old dive bomb.

 

im going to get 140 soon no matter what, i have zero time for 137.5

 

i feel like ill nail 140 on my test day in a few weeks and thatll make me very confident to hit that at a minimum at nats. 

 

these doubles werent a good reflection of strength as i was fucked already when i did it, lots of sets of squats and bench monday night

[Monarchking]

Bench technicality looking much improved.