maccaz 2018 prep log

[maccaz]

bw 118.0 so that should be the last of the water coming off i reckon, its a relief that real starting point is bit lower than i planned.

dieting down from 122 was quite daunting, but 118 means only gotta lose like 11-12kg to be in cut range of 100s

 

feel a shit load better than i did a week ago thats for sure

[maccaz]

Offseason program w1d3 

 

had to cram in all 3 days consecutive this week as started late in the week, won't do that next week. 

 

Really trying to to smash it on the accessory and make it hard for myself which works

 

Deficit deadlift 

70x 5

100kg 5x8 

110kg 5x5

110kg x 15 

 

front squat

90kg 3x8 

 

high bar squat in heels 

90 x 15 

 

skipped ghr to play it safe on dodgy back of knee

 

sldl 

100kg 3x10 

 

ab rollouts 

3x10

 

abs were sore as after that, really gotta smash these as its a weak area still. Rollouts are much harder than other ab stuff I've done 

 

rest all weekend and back into it Monday, have a good weekend team, I'm gonna get a lot of sleep

[maccaz]

Bw 117.4 look so much better not full of water 

 

extra arms day today. Big arms make big bench I'm told. 

 

Db curl 20kg 3x10

 

big superset 30kg ez bar curl ss skullcrusher 

 

20 sets of 10 of each so 200 reps biceps, 200 reps triceps. Pump was real. Bare minimum rest. 

 

Needing heaps of sleep since cutting out majority of supplementation but that's ok I just make sure I have more than 7.5 hours a night 

[maccaz]

Off season program week 2 day 1 

 

squat (all in sleeves. First time wearing them really)

bar x lots 

70 x 5 

105  x 5 

125 x 5 

155 x 3 

175 x 1 

200 x 5 sleeve pr 

110 4x 12 

 

ghr 

3x8

 

ssb squat 

105kg x 20, 15, 8 

gave me bad headache wasn't breathing enough. Cardio 

 

ab rollouts 

3 x fail

 

 

[Wookie]

Am I correct in assuming 110 4x12 was the actual workout you were supposed to be doing?

[maccaz]

8 minutes ago, Wookie said:

Am I correct in assuming 110 4x12 was the actual workout you were supposed to be doing?

 

you're always pretty correct, what was the saying "ask for forgiveness easier than permission"

 

probably 3 times i've done something extra (on top of programmed work) and this was the smallest grilling i've had yet, so must not matter too much currently

 

[Wookie]

It's ok - my programming conditioned you to want to do fun stuff like that. 

Bless.

[maccaz]

random update on rest day.

 

body weight is down to 116.6 so down 5.4kg in 7 days, this will def stop dropping so quickly as im eating quite a bit. diet is more or less the same every day, i use myfitness pal and aim for 300 carb, 300 protein, 60 fat. tiny bit under 3000cal a day. seems to be good for training.

 

currently eating (all measurements raw)
 

meal 1 - 1 cup oats, 1.5 scoop wpc (breakfast) 

meal 2 - 0.75 cup brown rice, 1 cup frozen mixed veg, 500g chicken breast (lunch) 
meal 3- post workout shake, 2 scoop wpc

meal 4 - for this i work out what i have left for the day and have a big meal for dinner/post workout and make it up to fit the macros i have left for the day which means about 60g protein, 100g carb, 30g fat, so a pretty decent meal, been having meat + rice or potatoes. i smash back as much green vege as i want also.

 

slip a couple coffees in during the day with not much milk.

 

haven't had any "cheat" meals or anything yet, but going out for a mates birthday dinner on saturday to greek place so will be a good middle of the road cheat meal, lots of meat, not just smashing back blocks of chocolate because i feel like it.

 

this works sweet for me cos i dont have time to eat 6 meals a day and like to feel full after eating rather than having tiny meals all day

 

 

 

heres the 200x5 in sleeves from last night

 

 

[maccaz]

Off season w2d1 

 

Bw 116.0 today. Strength holding up mint far as I can tell. 

 

bench press all paused  

bar x lots 

70kg 5x12 

suprisingly hard . Not much rest. Killer pump. 

 

Barbell row 

70 x 12

90 2x12 pb I think ? Felt strong 

70 x 15

 

skullcrusher 

40kg x 15 

 

then superset skullcrusher and ez bar curl 

30kg up to 200 reps of each, sets were around 15 reps each.no rest. Pumped as 

 

Db side raise

10kg 3x15 

 

 

 

[maccaz]

Offseason w2d3 

 

Body weight 115.9 

 

deadlift 

70x5

120x3

170x3

215x5 pb. Easy. 

 

Deficit deadlift 

110kg 4x8

 

front squat 

70x10

80x10

90x10 

 

ghr 

3x10

 

sldl

110kg 3x10 

 

done. Stoked. Having a good feed tomorrow night which will be nice. Longest I gone eating well in ages. 10days so far lol. 

[maccaz]

Yesterday weighed 115.9 again. 

Went and trained arms in morning. Had 2 decent cheat meals, breakfast and dinner. Greek restaurant last night so was mostly just a lot of meat, so good. 

Weigh 118.0 this morning but heaps of food inside me still. 

Be back in 115s or less in a few days 

[FellowshipOfTheRon]

your program has a day of arms training? :O

[maccaz]

21 minutes ago, FellowshipOfTheRon said:

your program has a day of arms training? :O

 

No, I'm allowed to do as much extra accessory as I want, as long as it doesn't affect my main programmed stuff. So doing some extra arms on Saturday isn't gonna affect me when I'm not benching till Wednesday. 

[maccaz]

W3d1 

 

squat 

70 x 5 

120x5 

170 x 3

200 x 1 

210 x 4 sleeve pr 

120 4x12 

 

ghr 

3x10

 

ssb squat 

95kg 3x20 (this was hardest) 

 

ab rollouts 

3xfail 

 

dead 

[maccaz]

rest day, bw 116.4 this morning.

 

[maccaz]

bw 115.5, getting in range of an easy-ish cut for 110s.

10kg to go and ill be cutting into 100s, easy. 

strength not going anywhere so far.

bench tonight

[maccaz]

W3d2 

 

bench press all paused 

 

bar x lots 

70 x 5

90 x 5 

110 x 1 

120 x 4 quite hard but not near fail 

70 x 15 

75 4x12 

 

barbell row 

75kg 5x12 

 

ez bar curl 

30kg 5x10

 

skullxrusher 

30kg 5x10 

 

side db flys 

8kg 5x10 

 

good quick session not much rest. Big pump in triceps back chest and shoulders 

 

 

[Realtalk]

Like I said.... You needed a bigger deload or a proper one. You're like stronger after your comp than you were at the comp. wtf lol. too beat up bro. dunno if you read my journal but look how much less I'll be doing as I was before heading into this comp. 

 

 

purely an observation.

[maccaz]

12 minutes ago, Realtalk said:

Like I said.... You needed a bigger deload or a proper one. You're like stronger after your comp than you were at the comp. wtf lol. too beat up bro. dunno if you read my journal but look how much less I'll be doing as I was before heading into this comp. 

 

 

purely an observation.

 

yeah i mean that would be a good explanation but if you look on paper im pretty sure it was a standard type deload, i def was getting frustrated at doing f*ck all in the gym and felt rested as.

 

im no expert but i think combination of factors rekd me on the day

 

wraps too tight, drug combination i went with peaked at about week 6 of 10 (the week i squatted 260 easily) and then kind of went downhill, stress, wasnt getting much sleep at the time was busy feeling like a god (see bang_bangs thread on tren - but to lesser extent) 

 

260 in gym 4 weeks out felt easier than my last warmup of 220 on the day.

 

i dunno really, i just feel like heaps of other people did the same deload as followed same program and did fine, so i cant really blame that. 

 

iv thought about this non stop since that day and been quite pissed off about it but honestly dont think i can blame deload. ill go back through have a read and see if that could have contributed. 

 

[FellowshipOfTheRon]

2 hours ago, maccaz said:

iv thought about this non stop since that day and been quite pissed off about it

 

are you gonna fire your coach?

[maccaz]

8 minutes ago, FellowshipOfTheRon said:

are you gonna fire your coach?

no bro lol ive made massive progress especially with form, didnt even consider that.

only pissed off about factors i influenced and just had a bad day on my squats in general, cant really blame anyone for that. this was my 2nd competition, 1st one in a monolift and proper competition with proper judges etc its very nerve racking.

 

im pretty much over it though it doesnt matter i had heaps of fun and gonna do better next  time. when i say i thought about it heaps i just mean ive racked my brain for a cause and its heaps of small factors.

 

like to give you an idea, are you mad you dropped your 200kg deadlift? its annoying when theres no logical reason for it it just happens cant blame anyone

[PETN]

Should have done a preload instead

[GyzzBrah]

11 minutes ago, PETN said:

Should have done a preload instead

 

A what?

 

[PETN]

2 minutes ago, GyzzBrah said:

 

A what?

 

 

noun

noun: preload; noun: pre-load

ˈpriːləʊd/

1. 1.

   a thing loaded or applied as a load beforehand.

[maccaz]

17 minutes ago, PETN said:

 

noun

noun: preload; noun: pre-load

ˈpriːləʊd/

1. 1.

   a thing loaded or applied as a load beforehand.

 

lol

preload midload and then a slight de load, couple of misloads and a unload