maccaz 2018 prep log

[maccaz]

dead 120 5x5 

rows x lots

curls

etc

 

[maccaz]

Adding bit of CF type stuff in for cardio when I feel like it. Today I did the WOD “DT”

 

5 rounds for time of 

12 deadlifts

9 hang power cleans

6 push jerks

 

did it in 9 mins and was wrecked by the end, the weight is easy but my lungs are so shit. Also my technique on the power cleans and push jerks was rubbish so I’ll need to practice, first time doing both of those.

 

my mrs has CrossFit background so picked out a few for me to do that are all barbell focussed, will do every couple days on top of my usual PL stuff. Is fun!

[maccaz]

Yesterday 

 

bench 100 4x9

 

then did a WOD that is 30 reps of 70kg C+J, technique rubbish by the end and lungs on fire. Got a very bad time lol 

[maccaz]

ohp 60 5x5

will do a wod later, probably one that doesnt use shoulders lol

[maccaz]

new program, bit more structure, got what i wanted out of smolov

 

w1d1

 

squat 150 x 13 (amrap)

 

rdl 60 4x10 (just getting used to these hinge type movement again, will be doing them beltless always)

 

high bar squat constant tension 60 4x15

[maccaz]

w1d2 yesterday

 

bb row 80 5x10

bb curls x lots

plate pullovers x lots

[maccaz]

w1d3 today

 

bench 110kg 5x3

spoto bench 80kg 5x10

CG bench 80kg 3x10, dropset 60kg x 20

[maccaz]

w1d4

 

deadlift 150 5x3

good morning 60 5x10

split squats 5x10 each side

 

 

[maccaz]

W1d5 

 

ohp 50kg 5x10

front raise 10kg 5x10

side raises

bent raises

curls 

[maccaz]

w2d1 yesterday

 

squat 150 6x3

RDL 90 4x10

Front squat 100 5x5

 

[maccaz]

w2d2

 

rows 

curls

plate pullovers

tried 1 arm rows, ran out of time in my lunch break, will do later

[maccaz]

w2d3

 

bench 102.5 x 12 (amrap, wanted 14 but its ok)

spoto press 90 4x6

cg bench 90 4x8 

some arms

[maccaz]

w2d4

 

deadlift 150 6x3

good morning 70 5x8

bb split squats (hectic) 40 5x8

[maccaz]

W2d5

 

ohp 52.5 5x10

curls x lots 

skull crushers x lots 

[maccaz]

W3d1

 

squat 150 7x3

high bar 100 3x10

rdl 100 3x10

[maccaz]

W3d2/3 in one 

 

bench 110 7x3

spoto 80 4x10

CG 69 4x15

curls x lots

bar row 70 4x10

 

[maccaz]

w3d4

 

deadlift 150 x 13 amrap, 220 x 1

good morning 80 4x8

split squats 40kg 4x10

 

bit of a muck around wod of amrap 60kg c+j

 

need to get more creative with the limited gear i have at home for accessories.

[maccaz]

W3d5

 

ohp 55 5x10

lots of arms 

[maccaz]

W4d1

 

squat 160 x 12

pause squat 100 3x8

rdl 110 4x8

[maccaz]

w4d2

 

bb row 80 4x10, 60 2x10

1 arm row 3x10

curls x lots

[maccaz]

W4d3

 

bench 110 5x4

spoto 80 4x10

CG 80 3x8

curls

bb skulls 

 

 

[maccaz]

w4d4

 

deadlift 160 5x4

played around with some sumo

split squats

good mornings

[maccaz]

W4d5

 

ohp 57.5 4x10, dropsrt 40kg amrap

lots of curls superset with skull crushers at 30kg

[gazza]

On 23/07/2020 at 8:53 PM, maccaz said:

w3d4

 

deadlift 150 x 13 amrap, 220 x 1

good morning 80 4x8

split squats 40kg 4x10

 

bit of a muck around wod of amrap 60kg c+j

 

need to get more creative with the limited gear i have at home for accessories.

That deadlift amrap makes me tired just sitting reading about it.

Have you tried the 30 minute deadlift challenge??

[maccaz]

20 hours ago, gazza said:

That deadlift amrap makes me tired just sitting reading about it.

Have you tried the 30 minute deadlift challenge??

lol not keen, what is that ?