Macca's Log of Power!

Twas cold on Saturday - about 2C I think

Monday 13th January 2014 - ME Deads and Overhead @ Middlewood

Training with Jim da Mus, Padawan Jon tonight

Deadlifts

From 6" Blocks (Beltless up to 230kg)

• 60kg x 10 (DOH)
  
• 60kg x 10 (DOH)
  
• 80kg x 5 (DOH)
  
• 100kg x 5 (DOH)
  
• 140kg x 3 (DOH)
  
• 160kg x 3 (Hook Grip)
  
• 180kg x 3 (Straps)
  
• 200kg x 1 (Straps)
  
  
• 230kg x 2 (Straps)
  
• 230kg x 2 (Straps)
  
• 230kg x 2 (Straps)
  
• 230kg x 2 (Straps)
  
• 230kg x 2 (Straps)

Snatch Grip - Beltless

• 153kg x 8 (Straps)
  
• 153kg x 8 (Straps)
  
  
  Tried a set at 160kg with hook grip, but it was pretty grim - Will try again next week to see where my thumb is at
  
  

Savickas Press

• 77.5kg x 5
  
• 77.5kg x 4
  

Seated DB Press

• 37.5kg x 8
  
• 37.5kg x 6
  

Barbell Front Raise (Very Strict)

• 20kg x 0
  
• 20kg x 0
  
  Also did some Carlson flyes, seated laterals and some rear flyes
  
  
  

Not too bad - Had to rush through the top sets on deadlifts so was starting to gas towards the end but everything was solid enough.

Seated DB pressing was also pretty sweet as my AC joint wasn't hurting at all :coo:

Macca

xxx

And unlike some, you're man enough to lift sans gloves (Hides his head in shame.)

As well you should!

Wednesday 15th January 2016 - RE Squats and RE Deads @ Middlewood

Training with Jim da Mus and Padawan Jon tonight - Had a few roughs days at work and haven't been sleeping so well so I suspect it's going to be a struggle

My lower back is also smashed from the heavy block pulls on Monday, definitely going to be fun squatting


Squats - Beltless

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 110kg x 5
  
• 130kg x 1
  
• 130kg x 1
  
• 150kg x 1
  
• 170kg x 1
  
  
• 181.25kg x 10
  
• 181.25kg x 8
  
  
• 160kg x 5 (Paused)
  
  
  More there pn both top sets, but stopped when my lower back wanted to start rounding
  
  

Stiff Leg Deadlifts - Beltless

• 170kg x 5 (Hook Grip)
  
• 170kg x 5 (Hook Grip)
  

Chins

• 5kg x 8
  
• 5kg x 8
  

Pendlay Rows

• 87.5kg x 8
  
• 87.5kg x 8
  

One Arm Rows

• 37.5kg x 12
  
• 37.5kg x 12
  
  Also did some DOH shrugs for grip, KB Swings, Glute Ham Raises and a spot of calf work
  
  
  

Really enjoyed that tonight - Jim da Mus and Padawan Jon were also both on fire which made for a great session all round

Macca

xxx

Hope you don't mind bud, just gonna pop Jonny's vid in here so he can have a look.

The Force is strong with this one...

I envy you Macca, first of all you're a strong man.

Secondly you have a well equipped garage gym, with a strong crew. Very enjoyable!

Why thank you kind Sir!

I am spoiled a little by my setup - but I set it up and I deserved to be spoiled a little

Friday 17th January 2014 - DE Bench / Assistance @ Middlewood

Training with Padawan Jon today - As usual, Jim da Mus is nowhere to be found on bench day!

Bench Press - Paused with Chains (25kg per side)

• 20kg x 10 (no chains)
  
• 20kg x 10 (no chains)
  
• 60kg x 10 (no chains)
  
• 80kg x 5 (no chains)
  
• 100kg x 5 (no chains)
  
  
• 80kg + chains x 3
  
• 80kg + chains x 3
  
• 80kg + chains x 3
  
• 80kg + chains x 3
  
• 80kg + chains x 3
  
• 80kg + chains x 3
  
• 80kg + chains x 3
  
• 80kg + chains x 3
  
  
  Something strange happened on the 6th set and I somehow worked out how to use my lats to launch the bar off my chest - It feels gooooood!
  
  

Close Grip Bench Press (hands about 16" apart) - Paused with Chains (25kg per side)

• 67.5kg + chains x 3
  
• 67.5kg + chains x 3
  

Incline DB Press

• 37.5kg x 12
  
• 37.5kg x 10
  

Seated Incline Curls

• 24kg x 8
  
• 24kg x 7
  

Pull Ups

• 20kg x 7
  
• 20kg x 6
  

DB Preacher Curls

• 12.5kg 6
  
• 12.5kg x 6
  

Hammer Curls

• 16kg x 8
  
• 16kg x 8
  

Lying French Press

• 47.5kg x 9
  
• 47.5kg x 7
  

Bench Dips

• bw x 12
  
• bw x 12
  
• bw x 12
  
  
  

Really enjoyed that tonight

I'm eager to see if my new found lat launch technique holds up to the heavy doubles next week.....

Macca

xxx

this log is extremely colourful

As is your language

Hey mate, u at squads next weekend?

How are you getting on with the Degu's??

How are they to handle etc? Managed to chew through their wooden palace yet?

Just a domestic season for me mate

Did you manage to get work sorted this year then?
It would be great if you get to go out there, you will cause some serious damage



The Goo's are magic thanks mate

The palace is fully Degu proof - I've had to stick aluminium angle on all the upright bits of wood and I've installed some lighting as well (I've also made them a detachable play pen so we can get in there with them :cool;
I'm still making stuff for them every weekend as well (extra running wheels, a flying saucer wheel etc)

They are really good pets, we've got 4 and they all have very distinct personalities and it's amazing how quickly they have bonded with us (the play pen has helped a lot here as they could initiate what contact they wanted at their own pace)

Here are some more photos

http://i941.photobucket.com/albums/ad259/paulmccaffrey_2010/P1...

http://i941.photobucket.com/albums/ad259/paulmccaffrey_2010/P1...

http://i941.photobucket.com/albums/ad259/paulmccaffrey_2010/P1...