maccaz 2018 prep log

[jimmybro1]

10 hours ago, maccaz said:

W4d1 

 

hard day. Just lot of effort wrapping knees so many times the actual squatting was fine. 

 

Squat

70 x lots 

100 x 8

120 x 3 

150 x 3 

add wraps

172.5kg 2x3 

185kg 5x5 

 

bench 

bar x lots 

60 x 8 

80 x 2 

90kg 3x8 

 

pause squat 

150kg 3x3 

 

lower back and abs were just too pumped so had to skip ghr today will do some extra tomorrow.. 

 

Abs 

3x fail

 

dead 

7 wrapped sets would suck! 

 

So draining wrapping 

 

squats moving well? All this new core work preventing back pain ? 

[maccaz]

4 minutes ago, jimmybro1 said:

7 wrapped sets would suck! 

 

So draining wrapping 

 

squats moving well? All this new core work preventing back pain ? 

Yeah man wrapping sucks. 

 

Yup up its making a noticeable difference, also I'm trying hard to brace my abs hard when I squat and it's making the squat more explosive as I'm not squishing and my chest isn't coming down etc but see how we go when the weight goes up. 

 

Back feels good good but it does get very pumped and tight after heaps of sets but no pain 

[HarryB]

Reading the journals it's like you Lilley guys all do exactly the same workout? Cookie cutter?  Just an observation :) 

[maccaz]

Just now, HarryB said:

Reading the journals it's like you Lilley guys all do exactly the same workout? Cookie cutter?  Just an observation :) 

Working sets its the same yup. Value is in the video assessment and extra weakness fixing shit I have to do seperate to main movements (I'll start logging those to show) 

 

but yeah it's the same 

[HarryB]

10 minutes ago, maccaz said:

Working sets its the same yup. Value is in the video assessment and extra weakness fixing shit I have to do seperate to main movements (I'll start logging those to show) 

 

but yeah it's the same 

 

Oh... that's disappointing. 

 

But as long as you see value in it then it's worthwhile cos you're the one paying. 

[maccaz]

8 minutes ago, HarryB said:

 

Oh... that's disappointing. 

 

But as long as you see value in it then it's worthwhile cos you're the one paying. 

Yup I guess see how I go in 10 weeks and if shits looking better. Squat is definitely improving at least. I guess with 40 odd clients it'd be impossible to try make meaningful adjustments to individual programs. 

 

 

[PETN]

What do you think of doing squats then bench and what (if any) is the reason behind it? Is all the benching you do after youve squatted that same day?

 

I wouldn't ever do squats then bench as im sure my bench would be weaker and more importantly my elbow would get raped

[bang_bang]

I don't think its disapointing its a programme proven to work. Everyone likes to think they're a special snowflake but at the end of the day we're all human and not all that different. I have had 3 exercises added in so far to address individual weaknesses. Same with technique, he gets us all doing a similar base technique then makes small adjustments as you go along. His results speak for themselves more and more top lifters are going to him and for good reason.

[bang_bang]

2 minutes ago, PETN said:

What do you think of doing squats then bench and what (if any) is the reason behind it? Is all the benching you do after youve squatted that same day?

 

I wouldn't ever do squats then bench as im sure my bench would be weaker and more importantly my elbow would get raped

It's the lightest bench day and fairly easy reps but yes it sucks. In a comp your benching after squats so may as well get conditioned to it

[maccaz]

3 minutes ago, PETN said:

What do you think of doing squats then bench and what (if any) is the reason behind it? Is all the benching you do after youve squatted that same day?

 

I wouldn't ever do squats then bench as im sure my bench would be weaker and more importantly my elbow would get raped

 

Yeah bro if i did heavy bench after it'd be fucked.

so monday is squat + light bench

tuesday heavy bench

thursday deadlift

friday heavy bench

 

so im never benching heavy in the same session as squatting. 

 

 

 

Just now, bang_bang said:

I don't think its disapointing its a programme proven to work. Everyone likes to think they're a special snowflake but at the end of the day we're all human and not all that different. I have had 3 exercises added in so far to address individual weaknesses. Same with technique, he gets us all doing a similar base technique then makes small adjustments as you go along. His results speak for themselves more and more top lifters are going to him and for good reason.

 

this pretty much. 

base program + identify problems + prescribe movement to fix problem

 

[HarryB]

Hey hey hey just an observation. I guess cos I think of coaching in bodybuilding terms and if someone gets the same  programme, diet, drug protocol everyone bashes them for cookie cutter. I guess it depends which bandwagon you're on. 

 

Nek minit you're all doing the same assistance programmes cos all have the same weaknesses ha ha ha and yeah he's a busy guy but you pay for individualized programming. Him being busy isn't the clients problem. I actually see this type of shit so much with the coaches here in Sydney. It's a mad rort and you're all suckers for buying into it. Sorry if you don't like my opinion by gfy

Edited May 9, 2016 by HarryB

[maccaz]

Just now, HarryB said:

Hey hey hey just an observation. I guess cos I think of coaching in bodybuilding terms and if someone gets the same  programme, diet, drug protocol everyone bashes them for cookie cutter. I guess it depends which bandwagon you're on. 

 

Nek minit you're all doing the same assistance programmes cos all have the same weaknesses ha ha ha and yeah he's a busy guy but you pay for individualized programming. Him being busy isn't the clients problem. I actually see this type of shit so much with the coaches here in Sydney. It's a mad rort and you're all suckered for buying into it. Sorry if you don't like my opinion by gfy

 

i do agree with you to a point so all good.

knew what i was paying for when i signed up so not worried.

 

[PETN]

Yeah that makes sense if its lighter and if you are hitting bench only on other days.  Although i dunno about the logic of doing squats before bench to condition yourself for comp.

 

Agree that squats in comp f*ck with bench (my elbows get smashed)but to me thats something id prefer to avoid in training and do only when its necessary i.e. in the actual comp.

[bang_bang]

Yeah that was pretty stupid logic lol. It's just some light higher rep stuff. Not difficult at all. 

[bang_bang]

All good Harry you generally don't have much good to say about anyone. I have premium coaching which is guaranteed 24 hour response time. He is very analytical and sends me an in depth response after every session.

 

Goes above and beyond what I expect and all for same price I'd pay for 1 session per week with a pt that's done a 3 month online course. 

[HarryB]

6 minutes ago, bang_bang said:

All good Harry you generally don't have much good to say about anyone. I have premium coaching which is guaranteed 24 hour response time. He is very analytical and sends me an in depth response after every session.

 

Goes above and beyond what I expect and all for same price I'd pay for 1 session per week with a pt that's done a 3 month online course. 

 

That's actually not true at all. I'm more than happy to give credit where it's due. I just find the cookie cutter approach doesn't deserve much credit in general. Neither on the part of the person selling it or the person buying into it. That's not just a reflection on this programme it's how I generally feel about all cookie cutter approaches and I voice it every single time whether it's powerlifting or bodybuilding, training or nutrition. I ain't just a hater. I'm honest about what I see. 

 

Yep its better than a programme you'd get from a pt who just did a 3 month online course. Pretty much anything thing is. But what I think is I could essentially just follow the programmes you guys log on your journals and adjust them to suit my weights and where I am weak and wham I didn't spend a cent. Because the basic programme is the same for everyone so it seems. There's nothing wrong with following someone's protocols, I just think your idiots for paying for something you could work out for yourselves. Maybe I just have higher expectations for coaching than you do? 

[bang_bang]

the programme is one small piece of the puzzle.. In his experience it's the best programme to use, thats why he uses it for most. He adjusts it to suit individual weaknesses. A lot of people are going to him because he's a technique focused coach and very good at that. His latest client hit a 75 total pb and equaled the 3rd heaviest total by a Aus.. On the same programme. That gives me greater confidence than giving me my own "personalised programme" so I feel a bit more special. 

[maccaz]

W4d2

 

bench press

bar x lots

50kg x 8

70kg x 5

95kg 2x3 

105kg 2x3 

110kg 3x2 

 

bb row (strict form)

70x8

80x8

85x8 that's heaviest I've done them 

 

bench press

95kg 3x5

 

ezbar curl 

35kg 3x10

 

done. 

 

[maccaz]

w4d3

 

deficit deadlift

70x5

120 x 5

170 x 5 

190 x4 

200kg 5x4

 

front squat

90kg 3x8

 

ghr

3x8

 

rdl

120kg 3x8

 

 

was quite hard.

getting a lot of lower back pump/cramp kind of feeling last couple days, have had a crook stomach for about that long too, so thinking maybe dehydrated or electrolytes or something like that, nothing else has really changed, supps, food etc havent changed. 

 

so yeh that was annoying just meant i had to take longer rests than id like, probably around 5 minutes on the last couple sets of deads. they all moved well and im excited to get to pulling from the floor week after next.

 

if anyone has any tips for low back pump, im very grateful.

[maccaz]

should add on the topic of back pumps, i finished up, drove home, had a walk around and it was 100% gone, so its not like tightness from an injury, its literally just pump thats too intense

[HarryB]

Is Dave taking the dbol? That lower back pump very common on the dbol. 

[maccaz]

Just now, HarryB said:

Is Dave taking the dbol? That lower back pump very common on the dbol. 

nah man thankfully.

that would have been obvious cause but no sir.

 

[HarryB]

Well could just be because heavily activated today. Might just be a conditioning thing. If you wake up and your lower back is wrecked in a bad way then you're in trouble but if not then I wouldn't worry about it. 

[maccaz]

Just now, HarryB said:

Well could just be because heavily activated today. Might just be a conditioning thing. If you wake up and your lower back is wrecked in a bad way then you're in trouble but if not then I wouldn't worry about it. 

yeah guess so, cheers. at least i know for sure it's gonna get smashed less when i stop doing deficit deadlifts, so if they give me grief next week il just flag them and pull from floor.

[Realtalk]

You need to stretch. Takes a while to become flexible. Not a one or two week fix normally. Especially since a normal 9-5 person probably only has window for 2 basis stretching sessions per day. If you had 5 or 6 it would speedo nodvly.

 

on the other  hand some tightness is good, you can be too stretchy. 

 

Break it up. So we have changed my secondary deadlift movement from right after my conventional deadlifts to about 15 minutes after them. I used to go straight into them and it was unbearable now I do some accessory and come back to them and it's better.