Maciak - Powerlifting & Basebuilding

[maciak]

Hi All,
My name is Michal and I am from Slovakia. I am 100kg/225lb and 183cm/6'
Been training consistently more or less for 19 years now (turning 34 very soon).
I have a lot of injuries to tackle, both shoulders operated, spine operated (2 vertebrae broken), both patellas in knees totally worn out (birth defect) and then some minor issues with other stuff .
that means I cannot squat or bench heavy (thus the lower figures on both, plus my competition bench is very narrow due to shoulder injury)
recently I found out that I am highly allergic to lactose, casein and gluten, this was causing me heavy acne, since 6 weeks now I am under a very strict diet regime (only meat fruit and vegetable) and instead of why protein I am taking powdered egg whites.


My current maxes are
Front squat 175kg (386 lbs)
Bench 175kg (386 lbs)
Sumo DL 280kg (620lbs)
Clean n Press 117.5kg (260lbs)


Saturday

Front Squat
10x3@133 belt
rest 2:30

Bench
10x3@125
rest 2:00

Pullups
3x10

Poliquiny bi
3x10@50

Concept rowing
2km time 7:14


Sanday

Sumo DL
10x3@210 belt
rest 2:00

Clean n press
10x3@86
rest 2:00

Pullups+ hyperextensions uni
10x +12x
10x +12x
10x +12x

Abs + facepulls
10x+12x
10x+12x
10x+12x

Concept rowing
10x250
rest 30s
tempo 1:40-44

Today
Back squat
10x3@140 belt
rest 2:00

Bench
10x3@118
rest 90s

Pullups
5x
6x4@bw+15kg
rest 60s
was supposed to do 10 sets but had to go to work

Concept rowing
4x500@1:47
rest 60s

Abs 10x

*just found out I cannot post videos so will post my compilation of 2017 lifts later*

[maciak]

yesterday
concept rowing
700-600-500-400-300-200-100
rest 60s
tempo 1:49

Today
Clean n press
6x6@60
rest 60s

Klokov press
4x12@50
rest 60s

Biceps
3x5@50
2x10@40
rest 60s

Ham curls uni + calves
4x20 +10x70
4x20 +10x80
6x20 +10x90

Poliquiny + facepulls
20x +12x30
20x +12x40
20x +12x45

shoulder rehab
3x12

concept rowing
4x500@1:47
rest 60s

Started short recomp, need to shed a bit of fat, want to get to 8% BF before I start preparation for next meet

[maciak]

Friday
concept rowing
500-500-400-400-300-300-200-200-100-100
rest 60s
Tempo 1:49

Saturday
Front squat
10x3@140 volume PR
rest 2:30

Bench
10x3@130
rest 2:00

Zhyby+ poliquiny bi
10x + 10x50
10x + 10x50
10x + 10x50

Concept rowing
5x500@1:45
rest 60s

Today
Sumo DL
10x3@220
rest 3:00
Clean n press
1x90 and strained my upper back, hurts like hell

[maciak]

Wedensday
back felt much better so decided to get back on training schedule

Back squat
10x3@150
rest 2:00

Bench
10x3@122
rest 1:30

pullups
5xbw
5xbw+15 back still hurts a bit
2x10@bw

Today
Front squat
10x2@145
rest 2:30

Bench
10x2@135
rest 2:00

Pullups
5x12

DB flyes
4x12@12

[maciak]

Sumo DL
10x3@230
rest 3:00
laze to go through old log but if not volume PR then very close to it

Clean n Press
6x5@80
rest 2:00
neck felt ok, but didnt want to risk it so wen light, next weekend its back to plan

Pullups
5x10@bw

will increase the accessory work this week a bit and hopefully I can get back to rowing tomorrow

[maciak]

Got my bloodwork done in the morning to check values and how my gluten free and lactose/casein free diet influenced them

Back Squat
8x3@160
rest 2:45
Volume PR

Bench
8x3@125
rest 1:45

Pullups
8xbw
4x5@bw+15
8xbw
rest 60s

Poliquin squats-bilateral
3x15@50

Shoulder rehab
3x12

Abs 20x

[maciak]

Wednesday
concept rowing 2km/7:10 , fok after10 days felt really bad

my wife got her psychology degree yesterday so we celebrated by having a huge cheat meal

Today
felt like ****, did a bit accessory work

Clean n press
5x60
5x80
5x80
3x90
3x90
3x80

DB rows
4x10@45

Split squat
15x
15x20
12x30
12x40

Biceps
4x10@40

[maciak]

Friday
concept rowing
4x500m
rest 60s tempo 1:47

Sunday

Front squat
8x2@150 Volume PR
rest 2:45

Bench
8x2@140
rest 2:15

Pullups
5x10

flyes + legpress uni
12x +12x
12x +12x

concept rowing
10x250m
rest 30s tempo 1:44

tuday
Sumo DL
6x3@240
last set 5reps
rest 4min

Clean n press
10x3@90
rest 2-3min

pullups
3x10

walking 10km
BW 95kg