maccaz 2018 prep log

[maccaz]

W9D4 on saturday

 

bench 137.5 3x1

rows

flys

face pull 

[maccaz]

W10d2

 

bench to 145 x 1 pb 

deadlift 160 3x1

[maccaz]

Competition on Sunday I pulled 250/265/280 for 22.5kg comp pb. Bummed I didn’t try a bit heavier as it was in the tank but better than overshooting and missing 

[maccaz]

W1d1

 

squat

180 x 5 

130 2x8

 

Box squat 3x20

 

rdl 3x10

 

yoke 190kg x 6 lengths

 

[maccaz]

W1d2

 

bench 100 3x5

db bench 4x8

lots of arms 

[maccaz]

W1d3

 

deadlift 210 5x3

Beltless Good morning 77kg 4x8

reverse hypers 4x10

belt squAt 4x20

farmers walk x lots 

[maccaz]

highlights of this week

 

day 1

squat 205 6x3

yoke 210 40m x3

 

day 2

bench 112.5 x 12 pb

 

day 3 

deadlift 210 6x3

farmers walk 87/side 40m x 3

[maccaz]

picking up this journal again, as it keeps me accountable better than just writing my training in an app on my phone. so i did a deadlift comp last year and pulled 280kg, after that being a new parent etc took priority (as it should) and work got really crazy, and i more or less burnt out towards the end of the year, training was bottom of my list of priorities. 

have had the odd crack at getting back into it since, but pretty half assed. now with this coronavirus shit and being stuck working from home for the time being I figured most of my excuses (time, travel, etc) for not training are gone now so im feeling pretty positive about getting back into it. Currently a fat, weak,  natty 118kg. Tidied up diet a fair bit lately and have just sorted some home gym gear to train properly

 

TLDR, wasn't training for ages, had a baby, worked too much,  now i am training again

[maccaz]

W1D1

 

moving squat rack, plates, bench etc out of mates gym that isn't allowed customers due to corona virus, and into my garage

 

Squat

100kg 10x10

 

 

[maccaz]

W1d2

 

bench 70 5x10

cg bench 60 5x10

side raise 5x10

rear fly 5x10

curl 30kg 3x10

bar row 60 5x10

 

[maccaz]

W1d3 (Friday)

 

lots of rdls, sldls

[maccaz]

W1d4 yesterday 

 

squat 110 10x10

split squats

lunges 

put together a good program I’ll start today 

[maccaz]

smolov/smolovjr mix up type thing while im stuck at home with a lot of time to train

 

w1d1

 

bench

87.5 6x6

 

bb row

60 4x10 

 

arms

[maccaz]

W1d2

 

squat 125 4x9

rdls 

[maccaz]

w1d3

 

bench 90 7x5

curls 5x20

[maccaz]

w1d4 last night

 

squat 135 5x7

 

[maccaz]

w1d5 today

 

bench 95 8x4

bb row 4x8

bb curls 4x20

[maccaz]

w1d6

 

bench 102.5 10x3

squat 145 7x5

[maccaz]

W1d7 yesterday 

 

squat 155 10x3

[maccaz]

W2d1

 

bench 90 6x6 

rows

curls

 

[maccaz]

w2d2 

 

squat 

130 4x9

 

good morning

60 4x12

[maccaz]

w2d3

 

bench 92.5 7x5

rows

curls

bit of light shoulder flys

 

everything feeling nice and natural now and recovering fine,  excited for the next few weeks

[maccaz]

W2d4

 

squat 

140 5x7

[maccaz]

w2d5

 

bench 97.5 8x4

rows 

curls 

[maccaz]

w2d6

 

bench 105kg 10x3

curls

rows

 

then couple hours later went back for

squat 150 7x5