maccaz 2018 prep log

[maccaz]

w9d6 today

ohp 50 7x10

curls x lots

 

walked 25k steps yesterday, feel wrecked. today is my first cheat meal in a month, feels good 

[maccaz]

w10d1 yesterday

 

squat

175 x 5

 

pause squat 100 5x5

 

sissy squats

 

etc

 

[maccaz]

w10d2 today

 

bb row 70 5x10

pull up 5x5

[maccaz]

w10d3

 

bench 112.5 5x4

90 for some 10s

 

close grip

 

spoto

 

skull crushers

[maccaz]

w10d4

 

deadlift

180 5x4

 

rdl 3x8

 

lots of calves

[maccaz]

W10d5

 

2.7km run 

ohp 

arms 

[maccaz]

W10d6

 

arms 

back

2.7km run

 

115.3 bw 

[maccaz]

W11d1 

 

squat 160 7x4

RDL 

goblet squats 

abs 

 

[maccaz]

w11d2

bw 115.0

 

bench 115 x 4

70 5x15

 

curls

skull crushers

 

2.55km run

[maccaz]

slack on the updates, been training. got a diagnosis on my years old back injury and the nerve issues ive been having down my leg, doesn't really help much except now i know

 

running smolov jr bench again

[maccaz]

will start recording my stuff again as i've got a pretty solid plan to rehab my issues.

 

 for some background, i've had a few bad back injuries over the years while powerlifting, and was getting increasing nerve issues in my legs, pain, sciatica, weakness, etc. I had a CT which said "protruding l4-l5 causing severe spinal stenosis" and mri said:

 

l3-4 bulge (minor)

l4-l5 bulge (bad)

l5-s1 bulge (bad)

+ a congenital venous defect around l5-s1 which prob contributes but who knows

 

sounds worse than it feels though, its more an inconvenience. Doesnt need surgery, just needs a proper plan to strengthen the area and hopefully improve things. I've seen a physio and have a good plan and will start tracking it here.

 

last week my bench sessions topped out at 107x5 for 10 triples

 

today i did 100 7x5 + a lot of arms

[maccaz]

rehab program 

w1d1 yesterday

 

high bar squat in heels: 110 4x8

tempo db rdl 40 3x10

banded leg press 160 4x15

single leg leg press 100 3x12

leg extension 4x15

planks 3xfail

[maccaz]

w1d2

 

bench flat back no arch full rom 70 4x10

db bench 30 4x12

machine row 4x12

single arm pulldown 4x10

db pullover 4x10

triceps

biceps

[maccaz]

w1d3

 

block RDL 100 4x6

high bar pause squat 60 4x5

bb hip thurst 60 4x10

ham curl 5x15

1 leg rdl 4x10

farmers walk 50kg 6x30m

[maccaz]

w1d4

 

bench 100 4x8

machine row 4x15

db ohp 20 4x15

bent flys 4x10

lots of arms

[maccaz]

w1d5

 

leg extensions

seated calf raises

standing calf raises

[maccaz]

havent been posting, still following the rehab program its going well

 

w5d1

 

bench 100 2x8, 110 2x6

incline db 32.5 4x12

machine row 4x12

1 arm pd 4x12 each side

cable pullovers 4x10

lots of arms