maccaz 2018 prep log

[maccaz]

w10d2

 

bench

60 x 5

80 x 5

90 x 5

107.5 6x4

 

cable row

70kg 5x15

 

lots of arms

 

lots of internal/external band rotations

 

heres set 4 of 6

 

 

[maccaz]

w10d3

 

deadlift

60 x 5

100 x 5

140 x 3

180 x 1

197.5 6x4 (second set shown)

 

deficit deadlift

155 3x3

 

leg press

250kg 3x12

 

RDL

140kg 3x10 (probably a pb i normally go light on them as i suck at them)

 

ab wheel

5x15

 

 

bench tonight then 3 days off for moving house

 

 

 

[maccaz]

w10d4

 

bench

60 x 5

80 x 5 

90 2x3

100 x 1 

110 x 3

115 5x3

100 2x3

 

med grip pulldown

63kg 7x15

 

seated OHP

bar x 5

50 x 5

70 x 5 

85 x 1 

100 x 0 missed it, weight was easy but got that fkn head rush again, still dunno why, only happens on seated press

90 x 1 easy

75 3x5

 

biceps/triceps till they were rekd

 

no training till heavy 3s on squat on monday

 

[maccaz]

w11d1

 

bench

60 x 5

80 x 5

90 x 5 

100 x 3

110 5x3

 

cable row

73kg 5x15

 

lots of arms

 

 

[maccaz]

w11d2

 

had a niggle in upper back so called the session halfway through squats. not a biggie, but was uncomfortable to rest the bar on back. last prep i had 6 session i cut short in total, so hopefully do better this time lol.

 

squat
65 x 5

105 x 5

145 x 5

175 x 1 (last rep in sleeves)

190 x 1 (wraps)

200 2x3

200 x 2

200 x 2 

185 x 3

 

issue was the squat was easy but was sore to keep bar on back for long so was just doing doubles to make up the reps. its feeling a lot better now.

 

bench tonight, deadlift tomorrow.

[maccaz]

W11d3

 

bit rough keeping tight while that back niggle gets better but it's def improving. 

 

bench

60x5

80 x 5

100 x 4 

110x 4

115 x 4 

110 4x4

 

lots of rows

 

lots of arms 

[maccaz]

w11d4

 

annoying. upper back thing was feeling back to 100%, but tweaked lower back slightly on deadlifts so cut the session short. nothing major but bloody annoying. just felt a slight click and was bit sore after but walked it off and hasnt gotten stiff or anything since cooled down, just a slight pull i guess. on the plus side, deadlifts feeling strong

 

deadlift

70 x 5

120 x  5

150 x 3

170 x 1

205 3x3 (easy af) felt a bit of pain on third set so left it there, was meant to be 5x3

 

skipped accessory

 

heres first set. moved fast.

 

 

[Pseudonym]

#gymnationnz

 

 

[HarryB]

On Sunday, March 12, 2017 at 3:27 PM, maccaz said:

w11d4

 

annoying. upper back thing was feeling back to 100%, but tweaked lower back slightly on deadlifts so cut the session short. nothing major but bloody annoying. just felt a slight click and was bit sore after but walked it off and hasnt gotten stiff or anything since cooled down, just a slight pull i guess. on the plus side, deadlifts feeling strong

 

deadlift

70 x 5

120 x  5

150 x 3

170 x 1

205 3x3 (easy af) felt a bit of pain on third set so left it there, was meant to be 5x3

 

skipped accessory

 

heres first set. moved fast.

 

 

Should do bodybuilding. No need to lift heavy weights and no injuries there ......

[maccaz]

have been injured, came right on saturday pretty much100%, drove from sydney to melbourne on sunday so am quite stiff so going to bench today, squat tomorrow. will stretch a lot to be safe 

 

[maccaz]

W12d1 

 

bench press 

80 x 5 

100 x 2 

110 x 2 

117.5 2x2 

120 x 2 

117.5 2x2 

 

machine row 

100 5x15 

 

tricep pressdown 

5x15 

 

bicep curl 

5x15 

[maccaz]

w12d2

 

playing it safe to test waters after injury. felt good. just bit off as hadn't had a full squat session in 22 days, and hadn't squatted in 15.

 

60 x  5

100 x 5

140 x 5

180 x 2

200 x 2

190 x 2 

180 5x2

 

pause squat

140 5x3 with very long pauses

 

all in sleeves

 

SLDL

120 3x10

 

ab wheel rollout 5x15

 

[maccaz]

W12d3

 

bench press 

bar x lots 

60 x 5 

80 x 5

100 x 3

112.5 5x3

 

db row 

40s 4x12 each side 

 

standing ohp for a change from seated 

40 x 5

60 x 5 

70  3x5 

 

db side raise 

10 4x10

8x20

 

biceps/triceps for half hour till gym closed 

 

Bw 105.8 

 

 

[maccaz]

W12d4 

 

first session in a long time with no pain anywhere. Def on the way back up now ??

 

deadlift 

70 x 5

120 x 5

150 x 3

175 x 2 

205 x 2

212.5 x 2

205 x 2

 

deficit deadlift 

175 2x3

175 x 6

 

front squat 

95 2x5

100 x 5 

 

 

rdl

110 3x10 

 

very happy back on a roll again 

[maccaz]

w13d1

 

squat

70 x 5 

120 x 5 

160 x 1

180 x 2

add wraps

200 2x2

205 x 2

 

pause squat

130 3x3

 

SLDL

100 5x12

 

ab wheel 

5x15

 

progress.

[maccaz]

W13d1

 

bench press 

60 x 5

80 x 5

100 x 2

110 x 2

122.5 4x2 

 

cable row 

"100kg" (machine weight with pulleys so weight irrelevant) 5x20 

 

lots of arms, mainly db curls and rope pressdowns 

[maccaz]

w13d3

 

deadlift

70 x 5

120 x 5

160 x 1

190 x 1

210 x 1

220 x 1 

210 x 1

200 x 3

 

220 is the best deadlift ive done since nz nationals in july last year. wasn't very hard. bad mental block expecting an injury. will go good soon when im a bit more used to it. this will be opener in comp i reckon.

 

squat

130 3x3

 

rdl 

130 3x10

 

ab wheel 5x15

 

 

 

 

[maccaz]

W13d4 

 

bench press

70 x 5 

80 x 3

100 x 1 

105 5x3 

 

pullups 

8 (lifetime pb lol)

5,5,3,3

add band to assist 

10, 8, 8 

 

Ohp

60 5x8

 

 

 

[Bigken1985]

Whens the next comp?

 

[maccaz]

On 01/04/2017 at 2:16 PM, Bigken1985 said:

Whens the next comp?

 

30th April bra 

[maccaz]

W14d1

 

bench press 

60 x 3

70 x 3 

90 x 3 

110 x 1

120 x 1 

130 2x1

110 3x3

 

lots of arms 

[Monarchking]

So much arm gains

[maccaz]

13 hours ago, Monarchking said:

So much arm gains

lol guess so.

arms are a lot bigger at current weight than they were at 120.

bench is still not quite where it was.

 

at 120 odd my 1rm was 140

at 107 odd my 1rm is probably 132, but will see with a deload etc.

 

bare in mind i was treating my body like chemical dump site with gear  at 120, orals etc. not this time

[Monarchking]

Your body is a temple bro

[maccaz]

here is one of my bench singles from sunday.

blink and you miss it they are so fast. speed reps. almost threw the bar in the air they were so fast..