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Macca's Log of Power!

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BigMaccaIcon...17-10-2016 @ 12:56 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Monday 10th October 2016 - Classic Bench / Variant Bench / Assistance @ Middlewood

Training with Padawon Jon

Week 3 - Classic Bench and Variant Bench

Bench Press (Touch and Go)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3

  • 120kg x 6
  • 127.5kg x 4

  • 136kg x 3 @ RPE 8
  • 136kg x 3 @ RPE 8
  • 136kg x 3 @ RPE 8
  • 136kg x 3 @ RPE 8
  • 136kg x 3 @ RPE 8

Bench Press Variant - Paused Wide Grip Bench (Muscular Weakness)

  • 130kg x 5 @ RPE8
  • 127.5kg x 5 @ RPE8
  • 125kg x 5 @ RPE8

Strict Press
  • 72.5kg x 8
  • 72.5kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 6
Pull Ups
  • 25kg x 7
  • 25kg x 7
  • bw x 10
Hammer Curls
  • 16kg x 8
  • 16kg x 8

      Also did some shoulder retraction work


Tidy

Macca

xxx
BigMaccaIcon...18-10-2016 @ 10:21 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Wednesday 12th October 2016 - Classic Squats and Variant Deads @ Middlewood

Training with Padawan Jon.

Week 3 - Classic Squats and Variant Deads

Squats (Beltless up to 217.5kg)
  • 25kg x 1
  • 65kg x 10
  • 105kg x 5
  • 145kg x 5
  • 170kg x 2

  • 203kg x 6 (beltless)
  • 217.5kg x 4

  • 232.5kg x 3
  • 232.5kg x 3
  • 232.5kg x 3
  • 232.5kg x 3

      All moved really well

Deadlift Variant - Beltless Romanian Deadlifts (Muscular Weakness)

  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 1 (Hook Grip)

  • 185kg x 5 @ RPE8 (Hook Grip)
  • 185kg x 5 @ RPE8 (Hook Grip)
  • 185kg x 5 @ RPE8 (Hook Grip)

Power Shrugs (Hook Grip)
  • 185kg x 8
  • 185kg x 8

Weighted Chins
  • 10kg x 8 (Wide grip)
  • 10kg x 8 (Medium Grip)
  • 10kg x 6 (Narrow Grip)

Pendley Rows
  • 75kg x 8
  • 75kg x 8
  • 75kg x 8

Decent session, starting to get more fluid on squats again Happy

Macca

xxx
BigMaccaIcon...19-10-2016 @ 15:39 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 15th October 2016 - Classic Squats and Classic Deads @ Middlewood


Training with Padawan Jon

Week 3 - Classic Squats and Classic Deads

Squats (Beltless up to 217.5kg)
  • 25kg x 10
  • 65kg x 10
  • 105kg x 5
  • 145kg x 5
  • 170kg x 2

  • 203kg x 6 (beltless)
  • 217.5kg x 4

  • 232.5kg x 3
  • 232.5kg x 3
  • 232.5kg x 3

      All fast and fluid

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)

  • 182.5kg x 6 (Hook Grip)
  • 195kg x 4 (Hook Grip)

  • 207.5kg x 3 (Hook Grip)
  • 207.5kg x 3 (Hook Grip)
  • 207.5kg x 3 (Hook Grip)
  • 207.5kg x 3 (Hook Grip)

Split Squats
  • 60kg x 8
  • 160kg x 8

Nordic Ham Curls
  • bw x 5
  • bw x 5
  • bw x 5

    I also did some core work to finish

Time to smash that box of Krispy Kreme doughnuts that are sat in my kitchen Grin

Macca

xxx
BigMaccaIcon...21-10-2016 @ 16:47 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 24.10.2016 @ 11:48 AM by BigMacca
Monday 17th October 2016 - Taper + Test (Speed + Power Reinstate) @ Middlewood

Taper + Test (Speed + Power Reinstate) week - Session 1

Training with Padawan Jon

Week 4 - Taper + Test (Speed + Power Reinstate)

Squat
  • 20kg x 10
  • 60kg x 10
  • 100kg x 3
  • 145kg x 3
  • 170kg x 3

  • 190kg x 3
  • 190kg x 3
  • 190kg x 3
  • 190kg x 3
  • 190kg x 3
Bench Press Variant - Paused Wide Grip Bench (Muscular Weakness)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5

  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
Deadlift Variant - Beltless Romanian Deadlifts (Muscular Weakness)

  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)

  • 160kg x 3
  • 160kg x 3
  • 160kg x 3
  • 160kg x 3
  • 160kg x 3
Seated Incline Curls
  • 16kg x 10
  • 16kg x 10
Pull Ups
  • bw x 10
  • bw x 10
  • bw x 10
Hammer Curls
  • 16kg x 8
  • 16kg x 8

      Also did some shoulder retraction work


Tidy

Macca

xxx
BigMaccaIcon...24-10-2016 @ 11:49 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 24.10.2016 @ 11:51 AM by BigMacca
Monday 19th October 2016 - Taper + Test (Speed + Power Reinstate) @ Middlewood

Taper + Test (Speed + Power Reinstate) week - Session 2

Training with Padawan Jon

Week 4 - Taper + Test (Speed + Power Reinstate)

Squat
  • 20kg x 10
  • 60kg x 10
  • 100kg x 3
  • 145kg x 3
  • 170kg x 3

  • 190kg x 3
  • 190kg x 3
  • 190kg x 3

Bench Press Variant - Paused Wide Grip Bench (Muscular Weakness)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5

  • 110kg x 3
  • 110kg x 3
  • 110kg x 3

Deadlift Variant - Beltless Romanian Deadlifts (Muscular Weakness)

  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)

  • 160kg x 3
  • 160kg x 3
  • 160kg x 3

Weighted Chins
  • 10kg x 8 (Wide grip)
  • 10kg x 8 (Medium Grip)
  • 10kg x 6 (Narrow Grip)

Pendley Rows
  • 75kg x 8
  • 75kg x 8
  • 75kg x 8

Tidy

Macca

xxx
BigMaccaIcon...25-10-2016 @ 14:35 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 26.10.2016 @ 10:16 AM by BigMacca
Wednesday 21st October 2016 - Taper + Test (Speed + Power Reinstate) @ Middlewood

Taper + Test (Speed + Power Reinstate) week - Session 1

Training with Padawan Jon

Week 4 - Taper + Test (Speed + Power Reinstate)

Squat
  • 20kg x 10
  • 60kg x 10
  • 100kg x 3
  • 145kg x 3
  • 170kg x 3

  • 190kg x 3
  • 190kg x 3
  • 190kg x 3

Bench Press Variant - Paused Wide Grip Bench (Muscular Weakness)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5

  • 110kg x 3
  • 110kg x 3
  • 110kg x 3

Deadlift Variant - Beltless Romanian Deadlifts (Muscular Weakness)

  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)

  • 160kg x 3
  • 160kg x 3
  • 160kg x 3

Weighted Chins
  • 10kg x 8 (Wide grip)
  • 10kg x 8 (Medium Grip)
  • 10kg x 6 (Narrow Grip)

Pendley Rows
  • 75kg x 8
  • 75kg x 8
  • 75kg x 8

Tidy

Macca

xxx
BigMaccaIcon...26-10-2016 @ 10:19 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 22nd October 2016 - Test @ Middlewood

Taper + Test (Speed + Power Reinstate) week - Session 3 - Test!

Training with Padawan Jon

Feeling dog rough today, the slight sniffle I had in the week has turned into a bit of a chest infection Unhappy
Good job I'm only doing singles then

Week 4 - Test

Squat
  • 20kg x 10
  • 60kg x 10
  • 100kg x 3
  • 145kg x 3
  • 165kg x 3
  • 185kg x 2
  • 210kg x 1
  • 230kg x 1

  • 250kg x 1
  • 270kg x 1
  • 280kg x 1

      The 270kg and 280kg sets moved really well, probably 287.5kg / 290kg there today

Bench Press Variant - Paused Wide Grip Bench (Muscular Weakness)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 5
  • 120kg x 5

  • 140kg x 1
  • 160kg x 1

      160kg was a peach, I probably had 170kg today

Deadlift Variant - Beltless Romanian Deadlifts (Muscular Weakness)

  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 3 (DOH)
  • 180kg x 1 (DOH)

  • 190kg x 1
  • 200kg x 1
  • 210kg x 1

      Left it there with these - Max Beltless Romanian Deadlifts are a recipe for f**king your back up - I'll think I'll stick to a heavy triple on test weeks going forward


Split Squats
  • 60kg x 8
  • 160kg x 8

Nordic Ham Curls
  • bw x 5
  • bw x 5
  • bw x 5

    I also did some core work to finish

Happy with that, some decent weight shifted with good form and zero pain!

GAINZ Grin

Macca

xxx
BigMaccaIcon...29-10-2016 @ 16:44 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 29.10.2016 @ 16:57 PM by BigMacca
Monday 24th October 2016 - Classic Bench / Variant Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 5 - Classic Bench and Variant Bench

Bench Press (Touch and Go)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3

  • 120kg x 6
  • 127.5kg x 4

  • 136kg x 3 @ RPE 8
  • 136kg x 3 @ RPE 8
  • 136kg x 3 @ RPE 8

Bench Press Variant - Close Grip Bench (Positional Weakness)

  • 125kg x 3 @ RPE8
  • 125kg x 3 @ RPE8
  • 125kg x 3 @ RPE8
  • 125kg x 3 @ RPE8
  • 125kg x 3 @ RPE8

Strict Press
  • 72.5kg x 8
  • 72.5kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 6
Pull Ups
  • 25kg x 7
  • 25kg x 7
  • bw x 10
Hammer Curls
  • 16kg x 8
  • 16kg x 8

      Also did some shoulder retraction work


Lots of work done - Very satisfying!

Macca

xxx
BigMaccaIcon...01-11-2016 @ 11:33 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Wednesday 26th October 2016 - Classic Squats and Variant Deads @ Middlewood

Feeling like death again Unhappy

Training with Padawan Jon.

Week 5 - Classic Squats and Variant Deads

Squats (Beltless up to 210kg)
  • 25kg x 10
  • 65kg x 10
  • 105kg x 5
  • 145kg x 5
  • 170kg x 2

  • 203kg x 6 (beltless)
  • 217.5kg x 4

  • 232.5kg x 3
  • 232.5kg x 3
  • 232.5kg x 3

      Squats were easy, but I never fully recovered between sets

Deadlift Variant - 6" Block Pulls (Positional Weakness)

  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 170kg x 1 (Hook Grip)
  • 190kg x 1 (Hook Grip)

  • 210kg x 3 @ RPE8 (Hook Grip)
  • 215kg x 3 @ RPE8 (Hook Grip)
  • 220kg x 3 @ RPE8 (Hook Grip)
  • 225kg x 3 @ RPE8 (Hook Grip)
  • 230kg x 3 @ RPE8 (Hook Grip)


    Only the last set was actually approaching a RPE8, but I decided to take it easy as I still hadn't recovered from squatting

Power Shrugs (Hook Grip)
  • 190kg x 8
  • 190kg x 8
  • 190kg x 8

Weighted Chins
  • 10kg x 8 (wide grip)
  • 10kg x 8 (Medium Grip)
  • 10kg x 6 (Narrow Grip)

Pendley Rows
  • 75kg x 8
  • 75kg x 8
  • 75kg x 8

Dead after that - These bugs I've got really need to do one as it's getting to be a pain in the rump! It's been the best part of three weeks now where I've had something wrong with me (Slight cold / fever, followed by a mild chest infection followed by the sore throat / slight fever I have now!)


Macca

xxx
BigMaccaIcon...02-11-2016 @ 10:22 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Friday 28th October 2016 - Classic Bench / Assistance @ Middlewood

Training solo - Still feeling a bit rough

Week 5 - Classic Bench

Bench Press (Touch and Go)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3

  • 120kg x 6
  • 127.5kg x 4

  • 136kg x 3
  • 136kg x 3
  • 136kg x 3

      Easy enough

Weighted Dips
  • 40kg x 8
  • 40kg x 8
  • 40kg x 8
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Took just over 45 minutes

Macca

xxx
BigMaccaIcon...03-11-2016 @ 16:13 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Sunday 30th October 2016 - Classic Squats and Classic Deads @ Middlewood

I was working yesterday so I had to bump my usual Saturday session over to Sunday.
I started this about an hour after doing the junior parkrun with Mini Mac

Training solo

Week 5 - Classic Squats and Classic Deads

Squats (Beltless up to 210kg)
  • 25kg x 10
  • 65kg x 10
  • 105kg x 5
  • 145kg x 5
  • 170kg x 2

  • 203kg x 6 (beltless)
  • 217.5kg x 4

  • 232.5kg x 3
  • 232.5kg x 3
  • 232.5kg x 3

      Better today

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)

  • 182.5kg x 6 (Hook Grip)
  • 195kg x 4 (Hook Grip)

  • 207.5kg x 3 (Hook Grip)
  • 207.5kg x 3 (Hook Grip)
  • 207.5kg x 3 (Hook Grip)

Split Squats
  • 60kg x 8
  • 160kg x 8

Nordic Ham Curls
  • bw x 5
  • bw x 5
  • bw x 5

    I also did some core work to finish

I got tired during the deadlifts, but managed to finish the session ok - As I was training fasted after going for a run this was not entirely unexpected Grin

Macca

xxx
BigMaccaIcon...04-11-2016 @ 13:00 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 14.11.2016 @ 16:26 PM by BigMacca
Monday 31st October 2016 - Classic Bench / Variant Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 6 - Classic Bench and Variant Bench

Bench Press (Touch and Go)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3

  • 127.5kg x 5
  • 136kg x 3

  • 145kg x 2 @ RPE 8
  • 145kg x 2 @ RPE 8
  • 145kg x 2 @ RPE 8
Bench Press Variant - Close Grip Bench (Positional Weakness)
  • 135kg x 2 @ RPE8
  • 135kg x 2 @ RPE8
  • 135kg x 2 @ RPE8
  • 135kg x 2 @ RPE8
Strict Press
  • 72.5kg x 8
  • 72.5kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 6
Pull Ups
  • 25kg x 7
  • 25kg x 7
  • bw x 10
Hammer Curls
  • 16kg x 8
  • 16kg x 8

      Also did some shoulder retraction work


My body is still a bit battered from yesterday, so this was tougher than it might have been otherwise.

Macca

xxx
BigMaccaIcon...07-11-2016 @ 12:46 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Wednesday 2nd November 2016 - Classic Squats and Variant Deads @ Middlewood

Training with Padawan Jon.

Week 6 - Classic Squats and Variant Deads

Squats (Beltless up to 210kg)
  • 25kg x 10
  • 65kg x 10
  • 105kg x 5
  • 145kg x 5
  • 170kg x 2
  • 205kg x 1

  • 217.5kg x 5
  • 232.5kg x 3

  • 247.5kg x 2
  • 247.5kg x 2
  • 247.5kg x 2

      Pretty sweet to be honest

Deadlift Variant - 6" Block Pulls (Positional Weakness)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 170kg x 1 (Hook Grip)
  • 190kg x 1 (Hook Grip)

  • 230kg x 2 @ RPE8 (Hook Grip)
  • 235kg x 2 @ RPE8 (Hook Grip)
  • 237.5kg x 2 @ RPE8 (Hook Grip)
  • 240kg x 2 @ RPE8 (Hook Grip)

      Pretty solid

Power Shrugs (Hook Grip)
  • 190kg x 8
  • 190kg x 8
  • 190kg x 8

Weighted Chins
  • 10kg x 8 (wide grip)
  • 10kg x 8 (Medium Grip)
  • 10kg x 6 (Narrow Grip)

Pendley Rows
  • 75kg x 8
  • 75kg x 8
  • 75kg x 8

A tough old session to get through, but get through it we must!

Macca

xxx
BigMaccaIcon...08-11-2016 @ 11:14 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Friday 4th November 2016 - Classic Bench / Assistance @ Middlewood

Training solo - Starting with another bleeding chest infection today and feeling rough with it.
I may well have to have the weekend off from training....

Not happy with all the bugs!

Week 6 - Classic Bench

Bench Press (Touch and Go)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3

  • 127.5kg x 5
  • 136kg x 3

  • 145kg x 2
  • 145kg x 2
  • 145kg x 2
  • 145kg x 2

      Easy enough

Weighted Dips
  • 50kg x 6
  • 50kg x 6
  • 50kg x 6
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Took just over 45 minutes

Macca

xxx
BigMaccaIcon...14-11-2016 @ 16:20 
Avatar
understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 5th November 2016 - Classic Squats and Classic Deads @ Middlewood

Training solo

Week 6 - Classic Squats and Classic Deads

Squats (Beltless up to 210kg)
  • 25kg x 10
  • 65kg x 10
  • 105kg x 5
  • 145kg x 5
  • 165kg x 2
  • 185kg x 2
  • 205kg x 2

  • 217.5kg x 5
  • 232.5kg x 3

  • 245kg x 2
  • 245kg x 2
  • 245kg x 2

      Better today

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 185kg x 1 (Hook Grip)

  • 195kg x 5 (Hook Grip)
  • 207.5kg x 3 (Hook Grip)

  • 220kg x 2 (Hook Grip)
  • 220kg x 2 (Hook Grip)
  • 220kg x 2 (Hook Grip)

Split Squats
  • 60kg x 8
  • 160kg x 8

Nordic Ham Curls
  • bw x 5
  • bw x 5
  • bw x 5

    I also did some core work to finish

I got tired during the deadlifts, but managed to finish the session ok - As I was training fasted after going for a run this was not entirely unexpected Grin

Macca

xxx

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