maccaz 2018 prep log

[maccaz]

W37d5 

 

bench 100 4x10, 60 x 20 dropset 

side raise 4x10

lots of arms

face pulls 

[maccaz]

W38d1 Yesterday 

db row 50 4x10

pulldown 4x10

machine  row 4x10

straight arm pd 4x10

lots of biceps

[maccaz]

W38d2 

 

squat 210 6x4 

leg press 4x20

leg extension 4x10

ham curl 4x10

 

rekd 

[maccaz]

W38d3

 

bench to 120 x 5

db bench 40 4x10

chest press machine 4x10

lots of triceps

[maccaz]

W38d4

 

deadlift 215 6x4 under 30 mins. Tough going but smashed it out 

 

good morning 3x8

 

back ext 4x15

 

1 leg ext to fail 

1 leg ham curl to fail

 

One more heavy week then Deload (and wife is now 37.5 weeks pregnant so am waiting for her to pop and Deload will obviously begin early when that happens lol) 

[maccaz]

W38d5 yesterday

 

bench 102.5 4x10

side raise x lots superset with front raise 

lots of arms

face pulls

 

One more heavy week to go

[maccaz]

W39d1 yesterday

 

squat 210 7x4 

leg press 230 4x20

ham curls

extensions

 

[maccaz]

W39d2 

bench 115 7x4 RIP

db bench 35 4x10

spoto 4x10

fly 4x15

lots of triceps 

 

big deadlift day Wednesday then it’s smooth sailing for Deload which is well needed, I’m rekd 

[maccaz]

W39d4 last night 

 

deadlift 215 x 7 pb 

good mornings

back extensions 

ham curls

leg extensions

[maccaz]

W39d5 today, last day of block 

 

bench 105 4x10

lots of shoulders and arms 

[maccaz]

W40d1 Deload 

 

still keeping accessory volume up but dropping main lift intensity and volume way back for a week or two 

 

pull down 5x15

cable row 5x15

1 arm machine row 5x12

straight arm pull down 5x12

lots of biceps 

 

[maccaz]

W40d2

squat 140 3x5

tempo leg press 160 4x20

leg extension 

tempo ham curls 

 

legs fried 

 

[maccaz]

cruisy deload sessions this week, benched tuesday, deadlifted last night

[maccaz]

W41d1 

 

squat (sleeves) 180 5x5 

leg press x lots 

leg extensions x lots

ham curls x lots 

[maccaz]

W41d2 

 

bench 110 5x5 

db bench 35 4x10

machine press 70 4x10

fly 4x12

triceps x  lots 

[maccaz]

W41d3

 

deadlift 200 5x5 

back ext 4x15

ham curls

leg extensions

 

[maccaz]

New program, training for a deadlift only meet for charity in late July. Ten week program by @BeastBuilder

 

w1d1

deadlift 200 3x6

deficit 190 4x4 

good morning 100 4x8

wide grip pull down 5x12

back ext 5x20

[maccaz]

W1d2

 

bench 105 3x8

cg 90 2x12

db shoulder press 25 5x10

row 5x10

kb press 5x12 

[maccaz]

W1d3

 

squat 170 3x10

box squat 100 4x8

sumo rdl 100 4x10 

leg press 4x20

abs 

[maccaz]

W1d4

 

bench 95 3x10

spoto 80 3x8

row 5x12 

db bench incline 30 3x15

face pulls

 

[maccaz]

W2d1

 

deadlift 170 4x8

deficit dl 170 4x6

good morning 100 3x8

back ext 4x15

wide grip pd 4x12

1 leg ham curls 3x15

[maccaz]

W2d2 yesterday 

 

bench 100 4x10

cg 80 2x12

seated DB press 27.5 4x10

machine row 4x12

kb press 4x10

 

[maccaz]

W2d3

 

squat 180 4x10

box squat 120 3x8

leg press 4x15

abs x lots

[maccaz]

W2d4

 

bench 120 x 6

spoto 90 4x8

row 4x10

incline db bench 40 4x10

face pull 4x10

[maccaz]

W3d1

 

deadlift 190 4x8

deficit 190 5x4

good Morning 110 3x8

pulldown 5x10 

back ext 4x10