maccaz 2018 prep log

[trainlikeafreak]

Getting strong man

[maccaz]

w8d3

 

tough session, highlight is deadlift 240 2x2 which is a pr double .  used straps. all good.

 

body quite rekd, massage tomorrow, got some big singles next week 

 

heres 240 double

 

 

[maccaz]

W8d4 

 

got a a massage from Shaun bostock again last night and he is a genius. I know this is NZ forum and I'm based in Melbourne but highly recommend Shaun for remedial massage/movement assessment etc if ever in Melbourne. He did 1.5 hours last night on few problems and today my bench set up felt so comfortable and tight. Money well spent. 

 

Bench press all paused 

bar x lots 

70 x 8

90 x 8

110 x 4 

120kg 2x3 

125kg 2x2 

120kg x 4 

 

assist pullups 

3 x fail 

 

ohp 

75kg 3x3 

 

ezbar curl 

35kg 5x20 

 

2 heavy weeks to go

[Realtalk]

You talked about attempts yet with your coach?

[maccaz]

16 minutes ago, Realtalk said:

You talked about attempts yet with your coach?

Nah man not yet but basically this week in training I'll have a better idea where I'm at. 

[maccaz]

W9d1 

 

bench 

bar x lots 

70 x 8

90 x8 

110 x 4 

120 2x3 

125 2x2 

120 2x3 

 

bb row 

80kg 3x10 

 

skullcrusher 

45kg 3x12 

 

strict side delt raises 

10kg 3x12 

 

big squats tomorrow 

[maccaz]

w9d2

 

squat

70 x 8

120 x 5 

150 x 5

170 x 3 

205 x 1 (added wraps here)

220kg 2x2

240kg 3x2

 

 

ghr 3x8

 

abs lots

 

 

stoked! 240 for a double is a pb. 240 was realistically my best squat prior to this  prep as i did a 247.5 with beastbuilder but it was high as fck so cant really count that. so basically doubled my 1rm for 3 sets, good sign for things to come.

 

had a lot of guys trying to be funny in the gym all trying to spot me and say dumb shit which put me off a lot, no such thing as roid rage only dickhead rage. looking to move to a gym with a monolift very soon..

 

 

i know for sure im gonna kill it in a monolift as my biggest issue now is losing tightness in walkout. when i dont have to worry about that i got a lot more kgs in me.

 

the 240s werent very hard. rpe 8ish each set

 

 

heres 3rd set, ignore dingus's in the background yelling shit, giggling etc, put me off, made me cut first one high just wasnt focussed. blah

 

 

 

 

[trainlikeafreak]

Lol would rage if that happened to me whilst training.

[HarryB]

8 hours ago, trainlikeafreak said:

Lol would rage if that happened to me whilst training.

 

Yeah you don't handle even a tiny bit of cheek when you're training hahaha ha pretty good at dishing it out though. Poor southern samurai.

[maccaz]

Yes piss me off. I guess to be fair they saw the earlier sets had been easy so prob thought there's room to fck around a bit. Oh well. Only one more heavy squat day to go then deload 

[Monarchking]

Go for a sesh down at Slaughterhouse in Moorabbin. I've only been there on completion days so all the equipment is pushed in the back, but there is an array of Texas bars a mono etc not a massive gym like PTC HQ but great vibes and the best comp atmosphare i  have witnessed. Mr Bench 200+ raw at 75kg could offer some tips too!

[maccaz]

14 minutes ago, Monarchking said:

Go for a sesh down at Slaughterhouse in Moorabbin. I've only been there on completion days so all the equipment is pushed in the back, but there is an array of Texas bars a mono etc not a massive gym like PTC HQ but great vibes and the best comp atmosphare i  have witnessed. Mr Bench 200+ raw at 75kg could offer some tips too!

Cool man I'll check out that one. Have a few options now. Is that Ange galati or whatever is name is gym ? 

[Monarchking]

1 hour ago, maccaz said:

Cool man I'll check out that one. Have a few options now. Is that Ange galati or whatever is name is gym ? 

 Yes

[maccaz]

w9d3

 

body is buggered, getting to business end of this program i guess, everythings quite tough. shoulders biceps elbows back ass are all sore. made benching hard. still hit everything i needed to and nothing close to fail but it was hard.

 

bench press

bar x lots

70 x 5

90 x 5

110kg 2x3

120kg 5x2

 

bb row

80kg 3x10

 

bench press

70kg x 6

90kg x 6

100kg 4 x 6

 

 

a lot of benching there, 13 working sets all up

 

ez bar curl

30kg 3x10

 

tomorrow is some heavy deadlift singles then massage saturday and i just need to heal and be in better shape for next week which is going to be harder. deload after that

[maccaz]

w9d4

perfect session. body so rekd, legs were sore as all day, but went and somehow pulled it all together.

 

deadlift

70 x 3

120 x 3

170 x 3

200 x 1

220 x 1

250kg 3x1

200kg 3x3

 

thats my best ever deadlift, for 3 comfy singles, could have done them heavier. save that for next week. definitely have progressed a lot based on how they felt. ive only pulled 250 one other time and it was much much harder.

 

front squat

100kg 3x8

 

rdl 

120kg 3x8

 

 

done, need rest

 

1 more heavy week then its smooth sailing

 

 

heres the first 250

 

 

 

[maccaz]

w10d1

 

huge pbs today

 

squat

70 x 8

120 x 5 

150 x 3 

170 x 3 

200 x 1 (added wraps here)

220 x 1

232.5 x 1

250 x 1 pb

260 x 1 pb again (video below)

250 x 1 this was hard

220 x 2 

160 x  10

 

rest a bit then

 

pause squat

140 3x3

 

ghr 3x8

 

abs

 

 

fucking stoked! biceps took a bit of a beating but better than last week. i planned to do 250 3x1 then guys at gym said no you will do 260 because the 250 looked so easy. i said ok deal and it was sweet. hard but not a max.

heres the video

 

 

 

 

 

 

 

 

 

 

 

 

 

[Skeletor]

Still buzzes me how easy you came up bro. Can't wait for nats man you're going to kill it. What weight class will you be in ? 

[maccaz]

4 minutes ago, Skeletor said:

Still buzzes me how easy you came up bro. Can't wait for nats man you're going to kill it. What weight class will you be in ? 

yeh lol suprised me too. thanks bro im excited as. will be in 125s, my morning weight is around 119-120. 

 

[maccaz]

here is 232.5 and 250 from last night, moved sweet

 

232.5 (this is the weight i failed in competition in december)

 

250

 

 

 

 

[Wookie]

Nicely done Maccaz

[maccaz]

w10d2

 

trained with coach today, learnt a lot, bench much better now tightness wise

 

bench press

60 x 5

80 x 5

100 x 1 

110 kg 2x4

125kg 5x2

 

bb row

70kg 3x10

 

bench press

100kg x 5

110kg 2x4

110kg 2x3

 

done

 

 

[trainlikeafreak]

Why do you bench twice in one session? What's the reasoning behind it? 

[maccaz]

Just now, trainlikeafreak said:

Why do you bench twice in one session? What's the reasoning behind it? 

i think @Wookie commented that its to squeeze two sessions worth of volume into one, with a rest in the middle.

boris sheiko programs do similar.

suits me really, probably can get more work done in total that way rather than try do it all in one go and fail reps

[maccaz]

w10d3

 

last heavy session really before testing. mixed bag. grip as usual isnt good but when fatigued its worse than usual. not worried about it being an issue in competition.

 

deadlift

70 x 5

150 x 3

190 x 3

220 x 1 

240 x 1 easy as

260 x 0.95 lost it at lockout, grip zz. video below. was a grind.

227.5 3x2

 

front squat

110 5x5

 

rdl

100kg 3x8 light as just cbf at this point was pissed off

 

ghr

3x8

 

bit disappointing about grip but its ok, will smoke it in comp for sure. very fatigued at this point so kind of suprised it came up at all. all good.

 

 

 

 

[maccaz]

W10d4 

 

last heavy session till testing. 3 weeks till Nats 

 

bench 

Bar x lots

70 x 5 

90 x 5 

100 x3 

115kg 5x5 wasn't very hard 

 

assist pullups 

3xfail

 

skullxrusher 

45kg 3x15 

 

2 HR massage now gonna hurt lol