maccaz 2018 prep log

[maccaz]

W2d4

 

deadlift 

70 x 5

120 x 3

160 x 1

180 6x5 

 

squat (bare knees)

65 x 5

105 x 5

135 3x8 

 

rdl 

110 3x8 

 

split squat 

3x10

 

[maccaz]

W3d1 

 

bench feeling very good. 

 

Bench 

60 x 5

80 x 5

100 x 1

110 5x4 

 

cable row 

90kg 4x10

 

db bench 

35 3x8

 

bb curl

20 x 100

 

press down 

5x15 

[maccaz]

w3d2

 

squat

65 x 5

105 x 5

145 x 3

165 x 1 (add wraps)

190 5x5 pretty rough gym was so hot, made me get a nose bleed which distracted me as i dont get em anymore

 

pause squat

140 3x3

 

deficit deadlift

150 3x5

 

leg press

200 3x10

 

ab wheel 3x10

 

 

 

[maccaz]

w3d3 (Friday)

 

bench

105 4x6

 

cable row

5x10

 

arms

 

 

[maccaz]

w3d4  (sunday)

 

deadlift

70 x 5

120 x 3

170 x 1

190 5x5 (hard as. hot in the gym)

 

squat

140 3x5

 

rdl

100 3x10

 

 

[maccaz]

w4d1

 

bench

60 x 5

80 x 2

100 x 1

115 5x3

 

had to leave gym early for a conference call, annoying.. squat on wednesday.

[maccaz]

W4d2 

 

big squat session 

 

squat 

65 x 5

105 x 3

145 x 2 

175 x 1 

add wraps

200 6x4 

 

pause squat 

145 3x3

 

deficit deads

150 3x3 

 

leg press

200 3x8

 

ab wheel x lots 

[maccaz]

W4d3 last night

 

bench 

60 x 5

80 x 2

100 x 2 

120 x 5 pb (paused) 

110 4x5 

 

pulldown

3x12

 

db seated press

32.5 3x8

 

side raise

3x12 

[maccaz]

w4d4 yesterday morning, killer session

 

deadlift

70 x 5

120 x 3

170 x 1

200 6x4 felt very easy

 

squat

65 x 5

105 x 5

150 3x5 sleeves

 

RDL

120 3x8

 

leg press

250 3x8

 

 

 

[maccaz]

w5d1

 

bench press

60 x 5 

80 x 3

100 x 1

120 5x3

 

cable row

80kg 3x8

 

db bench

37.5 2x8

45 x 8 (pb) bloody hard lol

 

bicep curl

100 rep 20kg

 

tricep pressdown

heavy 3x12

 

rest today, squat triples tomorrow, fun

 

 

[Bigken1985]

I will have a total for you to beat in 5 weeks. 

[maccaz]

W5d2 

 

squat

65 x 5 

105 x 5

145 x 1

165 x 1

add wraps

190 x 1 

207.5 5x3 

 

pause squat bare knees

155 3x3

 

deficit deadlift 

160 3x3 

 

leg press

200 3x 8

200 x 30 (RIP)

 

ab wheel

3x8

[maccaz]

W5d3 

 

bench

60 x 5

80 x 3

100 x 1 

107.5 5x4 

 

pulldown

5x12 

 

db shoulder press 

25 x 10

30 x 10 

32 x 8

20 x 20

 

triceps and biceps 

[maccaz]

W5d4

 

deadlift

70 x 5

120 x 3

170 x 3

210 5x3 

 

squat bare knees too sweaty to get sleeves on 

75x 5

125 x 3

155 3x5 

 

rdl

130 4x8

[maccaz]

w6d1

get a deload next week and definitely need it

 

bench press

60 x 5

80 x 3

100 x 2

115 x 1

125 5x2 (7.5 off my all time best double, but for 5 sets)

 

cable row

heavy 5x12

 

db bench

40 3x8

45 x 8 pb

 

lots of biceps and triceps

 

 

[maccaz]

w6d2

shit session, just was feeling off, way over tired, need this deload apparently.

 

squat

65 x 5 

105 x 5

145 x 1

175 x 1 (realised i was in trouble at this stage as it didnt fly like it should)

add wraps

200 x 1

212.5 x 2

200 3x3

 

pause squat

150 3x3

 

deficit deadlift

150 3x3

150 x 8

 

ab wheel

3x10

[maccaz]

W6d3 

 

bench

60 x 5

80x3 

100 x1 

110x13 pb

110 4x4 

 

Pulldown 

4x10

 

ohp

60 3x8

 

deadlift tomorrow 

 

[maccaz]

W6d4 

 

last session of block. Deload week now then it’s gonna be v hard till comp. 

 

deadlift

120 x 4

170 x 3 

200 x 1

220 3x3 

 

squat

100 x 5

145 3x5 

 

rdl 

140 4x8

[maccaz]

W7d1 

 

bench

60 x 5

80 x 1

95 3x3

 

t bar row

40 5x10

 

Triceps/biceps 

 

 

 

[maccaz]

w7d2

 

squat

 

60 x 5

100 x 5

140 x 3

170 3x3

 

pause squat

120 3x3

 

banded squat

60 3x10

 

bench friday, deadlift saturday, then next weeks gonna be hard

[maccaz]

W7d3/4 

 

busy weekend so did two sessions together. Deload week done. 

 

Bench 

60 x 5

80 x 1

90 3x5 

 

deadlift

70 x 5

120 x 5

170 3x3

 

abs 

 

 

[maccaz]

W8d1 

 

bench 

60x 5

80 x 5

100 x 1

122.5 5x2 

 

row 

3x10

 

triceps/biceps x lots 

[maccaz]

W8d2 

 

slight hip niggle 

 

squat 

65 x 5

105 x 5

145 x 3

165 x 1

add wraps

185 x 1

205 x 1 

210 4x2

 

deficit dl 

150 3x3 

 

abs 

 

 

[maccaz]

W8d3 

bench to 110 5x4 

 

back 

 

spotted some mates for their last session before proraw. Awesome night. Mate squatted 355@125 and another 305@95 

[maccaz]

W8d4 

 

woke up feeling sick  and sore back but got it done and went really well. 

 

Deadlift

70 x 5

120 x 3

170 x 1

200 x 1 

220 x 2

230 3x2 

 

squat to 145 3x3 bare knees 

 

rdl 140 3x8

 

abs