maccaz 2018 prep log

[maccaz]

W3d1 

squat 

65 x 5

105 x 4

125 x 1

157.5 7x6 

 

deficit pull

140 3x5 

 

leg press 

250 4x12 

 

ham curl 

half stack 4x10

 

abs x lots 

[maccaz]

W2d4 

 

bench 

60 x 5

80 x 5

87.5 6x8

 

cg bench 

75 5x8

 

cable row 

5x12

 

wide grip pulldown 

5x12

 

tricep pressdown 

5x12

 

db curl x lots 

 

db side raise

10kg 5x10

 

machine shoulder press 

55kg 5x10

[maccaz]

W3d3

 

deadlift 

70 x 5

120 x 5

160 6x6 

 

ssb squat

60 x 5

100 x 5

120 4x8

 

leg extension 

5x10

 

ham curl

5x10

 

good morning 

4x10 

[maccaz]

w3d4

 

close grip bench press

60 x 5

82.5 6x8

 

pulldowns x lots

 

ohp 65 3x10

 

tricep pressdowns x lots

 

curls x lots

 

 

[maccaz]

w4d1 (yesterday)

 

squat

65 x 5

125 x 5

145 x 1

170 5x6

 

deficit deadlift

70 x 5

120 x  5

155 4x5

 

leg press

100 x 10

200 x 10

300 4x10

 

ham curls x lots

 

 

leg extension x lots

 

banded squats x lots

 

abs x lots

 

heres second set at 170

 

[maccaz]

w4d2

 

bench press

40 x 5

60 x 5

80 x 1

95 7x6

 

cable row 4x10

 

machine high row 4x10

 

10 sets triceps

 

10 sets biceps

 

db side raise 12kg 4x10

 

shrug machine 140kg 4x10 (just did them as the gym i was at had one, dont regularly do em)

 

 

[maccaz]

W4D3 

 

Deadlift 

70 x 5 

120 x 5 

160 8x6 

 

ssb squat

62 x 5

102 x 5

132 4x8

 

ham curls 

 

leg extensions 

 

abs 

[maccaz]

W4d4

 

cg bench 

 

60 x 5

90 6x6

 

pulldowns 

 

shoulder press machine 

 

biceps 

 

triceps 

[maccaz]

W5d1 yesterday and start of comp 12 week block 

 

deadlift

70 x 5

120 x 5

160 x 3

200 x 2 

160 4x6

 

200 moved smooth. 200 is always a Good measure of where I'm at. Will pb deadlift by heaps this block. 

 

Squat 

75 x 5

115 x 5

135 3x8 

 

rdl

120 3x8

 

ham curl

3x10 

[maccaz]

W5d2 today

 

bench 

60 x 5

80 x 5

90 6x6

 

machine row 5x12

 

db bench incline 

20 x 10

30 3x10 

 

biceps

 

triceps 

 

side raise

12.5 3x10 

[maccaz]

w5d3

 

first session in wraps again

squat

65 x 5

105 x 5

125 x 3

155 x  1

170 6x5 (wraps)

 

felt easy, just trying to be slow and controlled on descent and stay really tight. thats the hardest part. the way up is very easy and fast.

 

deficit deadlift

70 x 3

120 x 3

150 3x3

 

pause squat

120 3x3

 

ham curls 3x10

 

[maccaz]

W5d4

 

bench 

60 x8

80 x 5

100 5x4

 

ohp 

60 x 12, 8, 8, 7, 7 

 

wide grip pulldown 

3/4 stack 5x12

 

lots of biceps and triceps 

 

 

[maccaz]

W6d1

 

deadlift 

70 x 5

120 x 5

170 x 1

210 x 2

170 5x5 

 

squat

65 x 5 

105 x 5

145 3x6

 

bulgarian split squats 4x10

 

rdl

100 3x8

 

Ab rollout 

3x10

 

banded wall sits 

5xfail

 

[maccaz]

W6d2 

 

Bw 110.0

feeling a bit wrecked after going on a huge hike yesterday through bush, about 3 hours of rough bush and really steep, was fun but tiring. 

 

Bent bar bench 

60 x 8

80 x 5

95 5x6 

 

machine row with rope grip 

60lb 5x12 

 

db incline bench

30 x 10

35 x 10 pb 

30 x 10

 

machine chest press 

90kg (stack) x 12 

gym record is 54 reps. My chest was fried, could have maybe got 20 if fresh. 54 is nuts. 

 

Lots of biceps and triceps. Trying heaps of different grips to hit them differently, ends up a massive pump. 

 

Squat tomorrow 

[maccaz]

w6d3 last night, big session, feeling it now.

 

squat

75 x 5

125 x 5

155 x 1 

add wraps

175 6x5 (vid below)

 

the weight itself is very very easy.  trying to have a nice controlled descent and staying  very tight, its a bit shaky atm but its getting better. will pay off big time.

 

pause squat

125 3x3

 

deficit deadift

60 x 5

100 x 5

145 3x5

 

ham curls

3x12

 

band squats ss with clamshells x lots

 

 

 

[maccaz]

W6d4

 

bent bar bench (keeping these in as only bench for another few week)

60 x 5

80 x 5

90 x 5

102.5 4x4

 

wide grip pulldown 

70kg 5x12

 

ohp

60 3x10

 

db side raise

12.5 3x10

 

 

[maccaz]

W7d1 

 

deadlift

60 x 5

100 x 5

140 x 3

180 x 1

200 x 1

220 x 2

180 4x5 

 

squat

65 x 5

105 x 5

125 x 1

150 3x5

 

split squat 

4x10

 

Rdl 

100 4x10 

 

band wall sits

5xfail

 

 

[maccaz]

W7d2

felt a bit crap today, tired and rundown. 

 

Bench (curve bar)

60 x 5

80 x 5

90 x 3

102.5 6x5 hard after first few sets  ?

 

Machine row 

5x12

 

db bench 

35 3x10

 

lots of biceps and triceps 

[maccaz]

W7d3

 

squat

70 x 5

120 x 5

145 x 1

165 x 1 

180 5x5 (wraps) 

easy 

 

deficit dead

70 x 5

120 x 5 

150 4x5 

 

band squats 

 

clamshells 

 

ham curls 

[maccaz]

W7d4 

 

bench (curve bar) 

60 x 5

80 x 5 

92.5 x 3

105 5x3 

 

wide pull down 

5x12

 

ohp 

60 3x12 

 

side raise 

12.5 5x10

[maccaz]

W8d1 

bw 111.0 so on track to be about 114.5 in 9 weeks if I just bulk gently lol 

 

deadlift 

70 x 5

120 x 5

170 x 1 

192.5 4x4 

 

squat 

65x 5

105 x 5

125 x 1 

155 3x5 

 

bulgarian split squats 

4x10 each side 

 

rdl 

120 3x10 

 

ab wheel 

3x10 

[maccaz]

w8d2

 

bench press (regular bar)

60 x 5

80 x 5

90 x 1

100 x 1

110 6x4

bench feeling strongest its been before, those were all rpe 7-8

 

cable row

70 5x12

 

db bench

35 x 10

30 2x10

 

lots of biceps and triceps and face pulls

 

 

 

[maccaz]

W8d3 

 

getting used to really having the wraps cranked hard and still hitting depth. Hurts but I'll get used to it. 

 

Squat

65 x 5

105 x 5

145 x 3

165 x 1

add wraps 

180 x 1

195 5x3 

185 x 5 

 

all felt good I'll post a video later 

 

pause squat 

155 3x3 

 

deficit deadlift 

155 3x3 

 

ham curl 

3x10 

 

done. Rekd. Knee pits raw af from wrapping. Skin will toughen up 

[maccaz]

W8d4 

 

bent bar bench 

60 x 5

80 x 5

95 x 1 

105 5x4 

 

wide grip pulldown 

5x12 

 

Ohp 

62.5 3x10 

 

side raise 

12.5 5x10 

 

kb press 

8kg 5x10 

 

 

[maccaz]

W9d1 

 

deadlift 

75 x 5

125 x3

175 x 1

205 5x3

 

squat

65 x 5

105 x 5

125 x 3

145 x 1

165 3x3 

 

rdl 

130 3x10 

 

abs x lots