Macca's Log of Power!

Saw this on facebook. Incredible squatting.

Very kind of you to stop by and say so Sir!

I'm starting to feel it again - I think 280kg might be a realistic target for the year.....

Amazing squatting as always. Look forward to seeing what you do in comps this year

280 would be insane!!! Think I'm gonna stay in the 74s haha.

Cheers mate



Fatty!

Friday 31st January 2014 - RE Bench / Assistance @ Middlewood

Just Padawan Jon and me tonight.
Feeling a little beat up form a long week, but looking forward to training

The aim for tonight is to try and master bringing the bar down with my lats, lets see how we get on

Bench Press (paused)

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 100kg x 3
  
• 100kg x 3
  
• 115kg x 1
  
  
• 127.5kg x 6
  
• 127.5kg x 5
  
  
  Very little rest between top sets, so was a little gassed for the last one
  
  

2 Board Bench Press (paused)

• 140kg x 6
  

Close Grip Bench Press (hands about 16" apart) - Paused

• 115kg x 5
  
• 115kg x 5
  

Incline DB Press

• 42kg x 8
  
• 42kg x 6
  

Seated Incline Curls

• 24kg x 8
  
• 24kg x 6 + 8 @ 16kg
  

Pull Ups

• 20kg x 8
  
• 20kg x 7
  

DB Preacher Curls

• 12.5kg 6
  
• 12.5kg x 6
  

Hammer Curls

• 16kg x 8
  
• 16kg x 8
  

Lying French Press

• 47kg x 19
  
• 47kg x 7
  

Bench Dips

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

Not too bad at all.

The whole using my lats thing to bring the bar down felt strange and it tool me until my last set of close grip benches to actually get everything right (because I was focusing so much on lowering the bar, I was forgetting to do other stuff).
Progress has been made though

Macca

xxx

Saturday 01st February 2014 - Legs / Back Assistance @ Temple Gym

Got up late this morning so was late getting to the gym and rushed from the outset.
Padawan Jon was present and accounted for


Front Squats (Sans Belt)

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 100kg x 3
  
• 120kg x 1
  
• 135kg x 1
  
• 150kg x 1
  
  
• 162.5kg x 3
  
  
• 142.5kg x 5
  
  
  Moving lack a t**t today, just never got in my groove so didn't push anything
  
  

Leg Press

• 462.5kg x 8
  
• 462.5kg x 7
  

Leg Extensions

• 12 plates x 10
  
• 12 plates x 8 + 6 plates x + 12 Sissy Squats @15kg
  

Halting Deadlifts (Beltless)

• 167.5kg x 5 (hook grip)
  
• 167.5kg x 5 (hook grip)
  

Romanian Deadlifts (Beltless)

• 185kg x 5 (straps)
  
• 185kg x 5 (straps)
  

Lying Leg Curl

• 8 plates x 9
  
• 8 plates x 8
  

Glute Ham Raise

• bw x 8
  
• bw x 8
  
• bw x 8
  
  Also did some standing/seated calf raises and some KB swings
  

Not the best, but at least I got something done

Macca

xxx

Sunday 2nd February 2014 - HIIT Cardio and Grip

I've not done any sled dragging since the begining of November - This is going to be nasty!!!!!!!!



Sled Dragging

• 4 minutes warm up on cross trainer
  
  
• 30 seconds dragging uphill (flat out) / 30 seconds dragging downhill (walking) / 60s rest
  
• 25 seconds dragging uphill (flat out) / 30 seconds dragging downhill (walking) / 60s rest
  
• 20 seconds dragging uphill (flat out) / 35 seconds dragging downhill (walking) / 60s rest
  
• 20 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking) / 60s rest
  
• 20 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking) / 60s rest
  
• 25 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking)
  
  
• 4 minutes cool down on cross trainer
  

Pinch Grip - (50mm Block)

• 47.5kg x 5
  
• 47.5kg x 5
  
• 47.5kg x 5
  
• 47.5kg x 5
  

Right - That damn near killed me!

I've lost a fair bit of fitness it would seem, but I'm back on the path now and next week can't be as bad as today (I hope )

Macca

Monday 3rd February 2014 - ME Deads and Overhead @ Middlewood

Training with Padawan today

Deadlifts

From 6" Blocks - Beltless up to 180kg

• 60kg x 10 (DOH)
  
• 60kg x 10 (DOH)
  
• 80kg x 5 (DOH)
  
• 100kg x 5 (DOH)
  
• 140kg x 3 (DOH)
  
• 160kg x 2 (DOH)
  
• 180kg x 1 (Hook Grip)
  
• 200kg x 1 (Hook Grip)
  
• 220kg x 1 (Hook Grip)
  
  
• 242.5kg x 2 (Hook Grip)
  
• 242.5kg x 2 (Hook Grip)
  
• 242.5kg x 2 (Hook Grip)
  
  
  Wow - That was extremely tough tonight - just didn't feel right at all.....

Snatch Grip - Beltless

• 165kg x 5 (Hook Grip)
  
• 165kg x 5 (Hook Grip)
  

Savickas Press

• 80kg x 3
  
• 80kg x 3
  
• 67.5kg x 8
  

Seated DB Press

• 37kg x 6
  
• 37.5kg x 5
  

Barbell Front Raise (Very Strict)

• 20kg x 6
  
• 20kg x 6
  
  Also did some Carlson flyes, seated laterals and some rear flyes
  

I wasn't happy with my pulling at all, so I decided to go back over everything to see what was amiss.

I loaded some weight on and started to setup when Padawan Jon noted that I seemed to be a lot futher over the bar than normal....
I then realised that I'd been a tool!

Last week I got my reference points for a perfect setup from the floor (the main on here being how far I am from the bar by lining up with a particular mark on my shoes) and I realised that when the bar was higher off the floor that the reference point would change.
Now I had for some reason decided that the bar would need to appear to be closer to my shins when looking at the same reference point in this situation so I adjusted accordingly, however it is of course the complete opposite and as a result I was setting up about an inch closer the bar than normal!

This lends itself to just stiff legging the weight up, however I was doggedly trying to pull with prefect form and the result was a bit of a mess.

Lesson learned for next time!

Macca

xxx

Wednesday 5th February 2014 - RE Squats and RE Deads @ Middlewood

My lower back is stiff and sore from the heavy pulls on Monday (due to my form breaking down) so tonight is going to be interesting....

Training with Padawan Jon and it's a late start (both of us were working late) so we are pressed for time.
Minimal rest periods are called for

Squats - Beltless

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 110kg x 5
  
• 130kg x 3
  
• 150kg x 3
  
• 175kg x 1
  
• 195kg x 1
  
  
• 206.25kg x 6
  
• 207.5kg x 6 (with a belt)
  
  
• 170kg x 5 (Paused)
  
  
  Didn't feel like I was moving too well, but I think that was just my lower back complaining about Monday - I only had 4 minutes rest between the top sets so was pretty happy to still nail the reps
  
  

Stiff Leg Deadlifts - Beltless

• 160kg x 1 (Hook Grip)
  
• 142.5kg x 8 (Hook Grip)
  

Chins

• 10kg x 7
  
• 10kg x 7 + bw x 8
  

Pendlay Rows

• 90kg x 5
  
• 90kg x 5
  

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
  
  

Very quick session, but a productive one.
I'm not liking heavy stiff leg deadlifts at the moment, so I'm going to stick to doing 8's and slowing build the weight back up

Peace out fools!



Macca

xxx

Training looking good as always Macca. I need your help with low bar set up!

I'm going to have to come down and train again now my thumb is sorted, sometime soon.. Struggling for time at the minute though.

Good session lads, nice deads despite the setting up mate and squats looked nice and strong, seeyou tomorrow, bloody crap working away and missing the monday and wednesdays.

Anytime slim!



There is always Fridays and Saturdays........

Friday 7th February 2014 - DE Bench / Assistance @ Middlewood

Training with Padawan Jon tonight

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)
  
  
• 91.25kg + chains x 2
  
• 91.25kg + chains x 2
  
• 91.25kg + chains x 2
  
• 91.25kg + chains x 2
  
• 91.25kg + chains x 2
  
• 91.25kg + chains x 2
  
  
  All felt quite snappy
  
  

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

• 80kg + chains x 3
  
• 80kg + chains x 3
  

Incline DB Press

• 42kg x 10
  
• 42kg x 7
  

Seated Incline Curls

• 24kg x 9
  
• 24kg x 6 + 5 @ 16kg
  

Pull Ups

• 21.25kg x 7
  
• 21.25kg x 6
  

DB Preacher Curls

• 12.5kg 6
  
• 12.5kg x 6
  

Hammer Curls

• 16kg x 8
  
• 16kg x 8
  

Lying French Press

• 49kg x 7
  
• 49kg x 5
  

Bench Dips

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

Quite enjoyed that

Macca

xxx

Saturday 8th February 2014 - Legs / Back Assistance @ Temple Gym

Late start and feeling a bit run down, so decided to take it easy this morning.

Training with Padawan Jon.

Front Squats (Sans Belt)

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 100kg x 5
  
• 120kg x 3
  
• 135kg x 1
  
  
• 150kg x 1
  
• 135kg x 5
  
• 110kg x 8
  
  
  Just focusing on technique today
  
  

Leg Press

• 320kg x 8
  
• 320kg x 8
  

Leg Extensions

• 8 plates x 10
  
• 8 plates x 8 + 6 plates x + 12 Sissy Squats @15kg
  

Halting Deadlifts (Beltless)

• 130kg x 5 (hook grip)
  
• 130kg x 5 (hook grip)
  

Romanian Deadlifts (Beltless)

• 130kg x 5 (hook grip)
  
• 130kg x 5 (hook grip)
  

Lying Leg Curl

• 7 plates x 9
  
• 7 plates x 8
  

Glute Ham Raise

• bw x 8
  
• bw x 8
  
• bw x 8
  
  Also did some standing/seated calf raises and some KB swings
  

Just enough for today

Macca

xxx