maccaz 2018 prep log

[PETN]

6 hours ago, HarryB said:

Tren. ... lol life throws shit sometimes best thing is to flip it the bird and keep on rolling :)

 

Some of us pride ourselves on being cunts to otherpeople naturally without needing any kind of drugs to achieve it.

[Realtalk]

Fuuuuuu all these forum life crisis....

 

When will it be my turn.

[BeastBuilder]

4 minutes ago, Realtalk said:

Fuuuuuu all these forum life crisis....

 

When will it be my turn.

 

I think it's fair to say you've already had/are having yours.

[maccaz]

Lol keep it out of here plz team. No crisis here 

[FellowshipOfTheRon]

2 hours ago, BeastBuilder said:

 

I think it's fair to say you've already had/are having yours.

100% sure @Realtalk has had his but atleast it was a good read unlike , ahem, some of ours. fkin alpha attitude tho maccaz still forever mirin youor gym/ crew

[maccaz]

Bench today, flat feet no setup really taking it easy on injury. Odd enough squatting is sweet but setting up a tight bench is uncomfortable. 

 

Bar x 5 

70 x 5 

80 x 5 

90 x 5 

100 x 5 

115 x 3 

120 x 1 (slingshot)

140 x 1 (slingshot)

 

70 10x10 close grip

 

lots of biceps 

 

 

[maccaz]

here is the squats from friday.

as you can see bit rusty and slow and shit, but im really happy 

 

180x1

205 x 1 

 

my best in sleeves is 200x5, 210x4 @ 120kg bw, below is @ 109kg bw , so not my best work, but prob in line with what i should be expecting in a deficit etc

 

 

 

 

 

 

 

 

 

 

 

[maccaz]

W10d1  

 

squat 

70 x 5 

120 x 5 

140 x 5 

155 4x6

120 2x10

 

high bar (never really do these)

70 3x20 

 

dumbell curl 

15kgs for lots of sets till biceps rekd 

 

Close grip bench 

60 2x20

80 x 10

 

 

 

[maccaz]

W10d2

 

bench press

bar x 10

70 x 10 

90 4 x 10

 

Bb row (playing safe with back so light)

70 5x15

 

floor press

60 5 x 12 

 

band pressdowns

orange band one arm at a time x 200 total 

 

db curl

15kg 5 x 10 

 

hammer curl both sides same time 

12.5kg 4x20 

 

ohp

40 4 x 10

 

btn press 

40 3 x 10 

 

light on the accessory today after all the bench and floor press 

 

big pump 

 

 

 

[maccaz]

found tape measure when unpacking some crap at new house, measured as was curious.

 

body weight 110 in the morning

 

right bicep 17.5"

left bicep 17"

right quad 25.5"

left quad tiny bit under 25"

waist still large i dunno really at what point to measure and didnt take a before, but im using hole 5 from loosest on my belt when i squat, at nz nats i used hole 2, but belts stretch over time too so who knows

 

thats same as at 122kg, granted arms were quite pumped from training today. 

 

 

 

[maccaz]

W10d3

 

Lower body wrecked still from Tuesday so switched days 3 and 4, so upper body again. Not ideal I'm sure but upper body seems to take whatever I throw at it without any niggles ever. 

 

Bench

bar x lots

60 x 5

80 x 5

105 5 x 5

 

db row (for a change from bar rows. Feel like I get a better stretch)

35 3 x 10

45 3 x 12 

 

Band pressdowns 

200 total 

 

Db side raise

10kg 5x12 

 

preacher curl

20kg 3 x Amrap (about 20-30 reps each set)

 

lots of foam roll etc on ass and legs as they have killer doms. Prob rest or deadlift tomorrow if feel sweet 

 

before i left did a couple 70kg singles of deadlift to see where the injury is at and no trace of it so might be ok now. Gonna play it safe as 

 

start 12 week comp prep 3 weeks from now so just hammering lots of accessory while I can. 

 

[maccaz]

rest day

 

eating lots of steak and resting, walked dog for an hour.

 

had some talks with coach and based on current morning bodyweight being around 109-110, and 12 week prep program for GPC summer classic starting in 3 weeks, its probably a fools errand to try be under 100 for that competition as dont want to lose weight throughout the prep and then try my first water cut just yet.

 

my logic is

 

in 100kg class im not very competitive, and wont get a very good total

in 110 kg class im not very competitive, but will get a better total

 

 

im going to keep weight between 109-111 for the next while through this prep and try get stronger at this weight, and not do a water cut.

 

if im honest strength was starting to take a proper hiding, and have lost 12-13kg in 11 weeks, to try lose another 4-5 i need to in the next 3 weeks isnt possible.

 

im happy though. plan going forward is 2 more weeks of volume, bit of a deload, a test day on 26 oct (not balls to wall, just take it easy and gauge where im at and get some numbers to base programming on) then 12 week prep  starts on 31st oct.

 

 

 

 

[Realtalk]

will you still qualify for nationals as a 110?

[maccaz]

1 hour ago, Realtalk said:

will you still qualify for nationals as a 110?

 

thats the problem, much less likely. it depends how many people pull out really. last year 735 would have been 15th place so guaranteed to go, but in reality it was more like 680 after all the pullouts.

 

so its gonna be close

[HarryB]

Are you gonna have a break from cycle?

[maccaz]

21 hours ago, HarryB said:

Are you gonna have a break from cycle?

 

Yup now that I'm not cutting. Will get back on closer to comp 

[maccaz]

W10d4 

 

deadlift is working again pain free. Stoked 

 

deadlift

70 x 5 

120 x 5 

150 x 1

170 x 1 

200 x 1 

150 5x6 

 

squat

70 x 5

130 4 x 8

 

walking lunge x lots

 

abs x lots 

 

bit of benching with mate up to 100 3x8, 110 x 5

 

bw 109.0 

[Bigken1985]

Unblock me on insta ya cheeky kunt

[maccaz]

have got a cold so rested a couple days, got in and benched today

 

bar x lots

70kg x 10

100kg 5x8

 

close grip

70 5x12

 

will juggle days a bit next few days to make up for lost time, testing maxes on the 26th and they will be used to program for summer classic

[maccaz]

sickness mostly over, antibiotics dehydrated me pretty bad so was weak, but all good. gonna eat and drink a lot this week to make it up. chucked wraps on today to get a feel for it

 

squat

bar x lots

70 x 5

120 x 5

150 x 5

170 x 1

170 x 1 (wraps)

200 x 1 (wraps)

 

ssb squat

85 5x10

 

bench press

60 x 10

80 x 10

100 5x5

 

bit of arms

 

done

 

still guts upset from antibiotics, almost did a coan and shat myself on the 200, was literally 98% of the way to shitting myself completely. fun times

[maccaz]

and heres the dreadful 200 from yesterday, first time in wraps since nz nats i think, would have been way easier in sleeves, couldnt go anywhere near depth. working on cranking them hard and its going to take some adjustment. priority for next few days is to get healthy and drink a lot of water as sure sign of dehydration for me is when i get shaky under weights that should be easy. 100kg 5x5 bench was michael j fox style even though it was easy to press

 

 

 

 

[maccaz]

w?d2

 

did a random mix of bench accessory stuff because benched yesterday, was good, killed my triceps

 

floor press (all with a long pause at the bottom)

40 x 5

60 x 5

80 x 5

100 5x5

 

bench

70 3x10

 

slingshot bench (old frayed weak XL slingshot, the OG red mark bell one)

100 x 10

110 x 10

120 x 3 

 

band pressdowns x failure

 

dumbell curls

15kg x lots of sets until failure

 

 

 

 

[maccaz]

W10d3

 

Hurt my quad a little squatting the other day so bench again to be safe. 

 

Bench

60 x 10

70 x 10

80 x 10

90 x 10

100 x 10

100 x 7 

100 x 5

 

close grip

60kg 10x10 short rests. Harder than it sounds. Near fail on later sets

 

db curls

15kg x lots until arms completely dead, rest for a bit and talk shit then again until true failure. Prob something like 10 sets to failure

 

good pump 

 

 

[maccaz]

w10d4

 

weak af, being careful to not reinjure myself, prep starts in 10 days, just kind of treading water till then with hypertrophy stuff. really worried ive lost a lot of strength even though seem to have more muscle. time will tell.

 

deadlift

70 x 5

120 x  5

170 4x4 

200 x 1 

 

all felt heavier than they should be

 

then had nothing else to do cos already benched squatted and deadlifted in recent days so decided to kill shoulders

 

bb ohp

40 x 10

50 x 10

60 x 5 

70 x 3

80 x 1 pb

50 5x8

 

axle press

40kg 5x10

 

log press (just did it for the different grip with palms facing in vs bar/axle) 

40kg (smallest log unloaded) 5x10

 

thats a lot more volume than i ever do for my shoulders so they are cooked now

 

judging/spotting/loading a novice comp with 40 odd lifters on sunday so will be nice cardio lol

[maccaz]

11 week comp prep starts today, program looks good, gonna be tough.

 

big dogs on weekend was awesome, got some photos with few of them, felt like a little boy beside them