maccaz 2018 prep log

[Monarchking]

In for bodybuilder maccaz. 

[maccaz]

18 minutes ago, Monarchking said:

In for bodybuilder maccaz. 

#nope

 

im just lazy and its gonna be easier to do good at powerlifting at a lighter weight than it is to try keep up with the 110s and 125s which are pulling crazy numbers

[jimmybro1]

2 hours ago, maccaz said:

lol.. thanks guys, ya weirdos.

 

back in melbourne now, body is a bit beat up, have some bad bruising on the back of my knees from the wraps and right hamstring and right side lower back a bit buggered. will be right in a few days.

 

im back into training with an off season program from monday, this week i'll just do a couple bench days, might try hit a pb single if i feel good this afternoon. 

 

off season program starting monday and i'll also be cleaning up my diet a lot.

 

plan is to eat at a very slight deficit and very slowly cut to 105-106 by early next year, in time to begin a prep for competing next year to qualify for GPC nationals in the 100s. this year around a 690 total would have got me there @ 100kg, so i think i have a good shot of doing that.

 

110s and 125s are too brutal, to qualify for nationals this year, the lowest qualifier for 110s was 750, and for 125s was 745, im not there yet so better to ditch some fat and lift in a more suitable class.

 

i have probably 8 months before ill be competing again so plenty of time to get in shape and get stronger

 

 

Go Vegan and get peeled! 

 

[maccaz]

6 minutes ago, jimmybro1 said:

Go Vegan and get peeled! 

 

 

 

lol ill never be vegan but i dont eat crazy amounts of meat usually, not counting cheats.

very rarely red meat too just because of cost

[Monarchking]

I'll rephrase, "jacked and tanned" maccaz 

[maccaz]

Maccaz custom in between program w1d1 

 

bench 

70 x 5 

90 x 5 

100 x 1 

120 x 1 

135 x 1 

150 x 0 nope

142.5 x 1 pb

120 x 5 pb

120 x 7 tng pb 

100 x 8 

70 x 20 

70 x 16 

 

 

here is 120 x 7

 

 

 

[maccaz]

other video from saturday, @Skeletor filming and commentating my opener and second deadlifts, 235kg, 245kg. legs were rooted so was like a stiff leg just yanking it up with my back lol, did the job i guess

 

 

 

[Realtalk]

You're using your legs there man. There about how high I have my hips 

[maccaz]

1 hour ago, Realtalk said:

You're using your legs there man. There about how high I have my hips 

true fair enough. i normally get them a bit lower but yeah did the job at the time. 

 

[maccaz]

just got new program from coach for next few months. this gonna be rough lol, cliffs from what i read so far

 

squat days include multiple sets of 20s

bench days include multiple sets of 15s

deadlift days include multiple sets of 10s

 

all + accessories

 

the squat day in particular i can 100% guarantee will make me throw up

 

im excited for this type of training for a bit, gonna be brutal but pay off

[Wookie]

How are you planning to lose weight on the program if it is brutal? 

 

 

[maccaz]

8 minutes ago, Wookie said:

How are you planning to lose weight on the program if it is brutal? 

 

 

very very tiny calorie deficit, basically just cutting out the junk

weight is light, less than 50% from what i can see, for first couple months, lot of reps. no chance im going to fail anything because its too heavy, more that im mentally soft

 

its basically a lot of cardio

 

[HarryB]

If you just kept your eating the same the volume of work will get you leaner. 

[Realtalk]

Imo (for what it's worth) 40 rep squats and 20 rep bench sets are not the most optimal way to build muscle. I know a thing or two about putting in muscle without fat gain. Don't wanna knock what you're doing but lowering the intensity and upping the volume and keeping the reps in the 8-15 range is how you will build more muscle especially on the main movements like your db pressed and bb rows and actually most compound lifts with bbs and dbs. These rep ranges let you to use heavier weight than the ranges you are talking about. You need heavy weight (well heavier than what you will be using with such high rep sets) to maintain muscle mass when in a calorie deficit. Isolation movements which are your curls, extensions that's arms and legs are usually/can be done with a higher rep range mainly because they are done at the end of the workout and you don't need a lot of weight to get the desired effect because of pre fatigue. Some people like to isolate at the start, I don't.

[Wookie]

37 minutes ago, maccaz said:

very very tiny calorie deficit, basically just cutting out the junk

weight is light, less than 50% from what i can see, for first couple months, lot of reps. no chance im going to fail anything because its too heavy, more that im mentally soft

 

its basically a lot of cardio

 

 

Right, that makes sense. If its a bit on the heavier side though you'll slap on muscle and eat alot to recover.

 

One of the reasons you gained weight on your program is all that extra volume- you were doing 40% more work. Without a diet that was always going to happen.

And that's fine but I find this all strange because we talked extensively about trying to keep your weight around 110 so you could aim to be competitive in the 100's.

I'm glad for your sake that you're returning to such a mindset.

[Wookie]

19 minutes ago, Realtalk said:

Imo (for what it's worth) 40 rep squats and 20 rep bench sets are not the most optimal way to build muscle. I know a thing or two about putting in muscle without fat gain. Don't wanna knock what you're doing but lowering the intensity and upping the volume and keeping the reps in the 8-15 range is how you will build more muscle especially on the main movements like your db pressed and bb rows and actually most compound lifts with bbs and dbs. These rep ranges let you to use heavier weight than the ranges you are talking about. You need heavy weight (well heavier than what you will be using with such high rep sets) to maintain muscle mass when in a calorie deficit. Isolation movements which are your curls, extensions that's arms and legs are usually/can be done with a higher rep range mainly because they are done at the end of the workout and you don't need a lot of weight to get the desired effect because of pre fatigue. Some people like to isolate at the start, I don't.

 

I really think Lilleys aim with such a program is to not be a full-on hypertrophy block but to increase work capacity and deload the body for a few months. Thats my guess.

[maccaz]

3 minutes ago, Wookie said:

 

Right, that makes sense. If its a bit on the heavier side though you'll slap on muscle and eat alot to recover.

 

One of the reasons you gained weight on your program is all that extra volume- you were doing 40% more work. Without a diet that was always going to happen.

And that's fine but I find this all strange because we talked extensively about trying to keep your weight around 110 so you could aim to be competitive in the 100's.

I'm glad for your sake that you're returning to such a mindset.

 

yep, agree, got carried away with tunnel vision chasing numbers and disregarding body weight and end up much heavier than i wanna be, lesson learned though. 

 

21 minutes ago, Realtalk said:

Imo (for what it's worth) 40 rep squats and 20 rep bench sets are not the most optimal way to build muscle. I know a thing or two about putting in muscle without fat gain. Don't wanna knock what you're doing but lowering the intensity and upping the volume and keeping the reps in the 8-15 range is how you will build more muscle especially on the main movements like your db pressed and bb rows and actually most compound lifts with bbs and dbs. These rep ranges let you to use heavier weight than the ranges you are talking about. You need heavy weight (well heavier than what you will be using with such high rep sets) to maintain muscle mass when in a calorie deficit. Isolation movements which are your curls, extensions that's arms and legs are usually/can be done with a higher rep range mainly because they are done at the end of the workout and you don't need a lot of weight to get the desired effect because of pre fatigue. Some people like to isolate at the start, I don't.

 

yup yup agree also, the high high rep shit are just examples taken from a bigger program that i thought worth to mention cos they are gonna be particularly rough, but it isn't all high high rep. different phases.

this all new territory to me also as i've just done PL program after PL program for a long time 

 

 

[maccaz]

other thing is (powerlifting aside) doing a bit more work for my lungs etc is bound to be good for me at this stage where i'm gassed walking up stairs lol

[HarryB]

@Wookie... did you just say he gained all that unnecessary weight due to the volume of his workouts? Cos actually high volume workload with steroids will and should make you leaner. The extra weight was from not having or not sticking to a realistic plan that allowed him to be the weight he wanted to be. 

 

I agree with RT superhigh reps as good as useless for hypertrophy especially if intensity is way down but perhaps it's a deload of some kind. There is a school of thought that says if you train really high reps it helps tendon and ligament integrity. 

 

At any rate be good to see what happens and how it effects your eyebrow shaping..

[maccaz]

56 minutes ago, HarryB said:

@Wookie... did you just say he gained all that unnecessary weight due to the volume of his workouts? Cos actually high volume workload with steroids will and should make you leaner. The extra weight was from not having or not sticking to a realistic plan that allowed him to be the weight he wanted to be. 

 

I agree with RT superhigh reps as good as useless for hypertrophy especially if intensity is way down but perhaps it's a deload of some kind. There is a school of thought that says if you train really high reps it helps tendon and ligament integrity. 

 

At any rate be good to see what happens and how it effects your eyebrow shaping..

 

Bro i may as well come clean my Mrs trimmed my eyebrows as a compromise to me being allowed a completely untrimmed beard permanently. I'll take some faggy brows in exchange for hobo beard and peaceful home life any day ??

[maccaz]

Ok to clear things up around the reps and shit I went and read the full program for 16 weeks. 

 

Its in phases which my basic understanding seems to be :

 

"Preconditioning" 4 weeks light weight medium rep 15 rep at most for main movements. 

 

"Conditioning": 4 weeks light (heavier than preconditioning but still under 50%) medium-high rep, starts at 10 rep week 1, ends at 20 rep week 4

 

"Strength phase". 4 weeks of Medium weight and medium rep (8-12) 

 

"Repeak  phase" 4 week short peak 

 

Examples of reps I used are specifically for squat 

 

so that probably clears things up a bit. Preconditioning/conditioning are high rep, then it reduces. 

 

 

[trainlikeafreak]

I personally think high rep training can be awesome... But only for lower body and only if the intensity is high. Example.. A 20 rep set on leg press or squats.. By 10 reps the set feels over yet you somehow manage 1 more rep at a time all the way up to 20. I did that stuff a lot when i was younger and my legs have always dominated my physique. Yes it's partly genetic but I have trained with people for extended periods of time and they have also seen great results training like this. I wouldn't skip the heavy sets but I really do think there is something to be said for those high reps. Just my opinion...

[maccaz]

Ok got bored so started few days early. Shit was real but fun as for a change. 

 

Offseason program w1d1 

 

squat 

70 x 10 

95kg 5x10 

 

ghr 

3x10

 

ssb squat (super light first time doing it)

60kg 2x20

80kg x 20

 

Standing lunge 

60kg 3x10 

 

ab wheel rollouts from knees 

3x15 

 

got a headache on the 20s apart from that allg. Lot of sweat. Got through it quite quickly 

 

 

[maccaz]

bw down to 118.8 from 122.0 on Tuesday. This is water i would have been holding from eating out for every meal in NZ, as well as dropping the oral supplements etc which made me hold water. should slow down now, but already  feeling quite good, seems to be over the 120 mark is when i feel crap.

 

eating 3000cal a day on the dot.

[maccaz]

Offseason program w1d2 

 

bench press all paused 

bar x 10 

60kg 5x10 

 

bar row 

80kg 5x12 

 

ez bar curl

40kg 8x12 

 

ez bar skull crusher 

40kg 8x12 

 

db curl 

10kg x 2 x fail high rep 

 

db side raise 

10Kg 5x12 

 

done. Good fun. Can get through it quick it's nice to smash through it without mucking around changing plates and wrapping knees or waiting for a spotter whatever. This took just under an hour