Macca's Log of Power!

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BigMacca		...	20-01-2014 @ 11:44
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Saturday 18th January 2014 - Legs / Back Assistance @ Temple Gym Frist session back at them Temple in a month and it's a solo one. 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 145kg x 1 160kg x 3 142.5kg x 3 Bah, wasn't in the mood for these today and stopped at triples Leg Press 400kg x 8 440kg x 8 Leg Extensions 12 plates x 10 12 plates x 8 + 6 plates x + 12 Sissy Squats @15kg Halting Deadlifts (Beltless) 165kg x 5 (hook grip) 165kg x 5 (hook grip) Romanian Deadlifts (Beltless) 180kg x 5 (straps) 180kg 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 Apart from the front squats, it was quite a decent session. Tried my gammy thumb with some hook grip work and it helf up ok(ish) - It's a little sore now but it's not dropping off Macca xxx

NeilD		...	20-01-2014 @ 18:25
Member 3831, 75 posts	That cage is fantastic!!!!! Cute little things!!!! Would love a few but dont have the room really so wouldnt be fair. Have a syrian hamster, not a big chewer so gets run of the hallway/stairs/landing on a night when he eventually wakes up.

BigMacca		...	22-01-2014 @ 09:49
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	NeilD said:That cage is fantastic!!!!! Cute little things!!!! Would love a few but dont have the room really so wouldnt be fair. Have a syrian hamster, not a big chewer so gets run of the hallway/stairs/landing on a night when he eventually wakes up. Yeah, the enclosure is Ace - I'm very proud of it They really like the space they have, I feel so sorry for the poor little blighters that get bout from Pets at Home in a cage barely big enough for a hamster

BigMacca		...	22-01-2014 @ 09:49
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Monday 21st January 2014 - RE Deads and Overhead @ Middlewood Training with Padawan Jon today and Jim da Mus today - Looking forward to this after a very pleasent weekend After playing with hook grip again on Saturday (and my thumb still being attached), I'm going to give it a run out today as well. Deadlifts From the floor - Beltless 60kg x 10 (DOH) 60kg x 10 (DOH) 80kg x 5 (DOH) 100kg x 5 (DOH) 140kg x 3 (DOH) 160kg x 2 (Hook Grip) 180kg x 2 (Hook Grip) 195kg x 1 (Hook Grip) 205kg x 4 (Hook Grip) 205kg x 6 (Straps and a belt) From 3" blocks 217.5kg x 3 (Straps) 217.5kg x 3 (Straps) It was a mistake to do my first set at 205kg beltless as I had to stop at 4 reps (I couldn't hold my lower back arch on the last rep), then I jumped straight into my belted set and I was gassed from the get go. My form was pretty nasty and all in all the reps were much harder than they should have been. My thumb also moaned a little after the 1st 205kg hook grip set so I strapped up from there. Savickas Press 78.75kg x 5 - PB 78.75kg x 5 Seated DB Press 42kg x 3 327kg x 10 Barbell Front Raise (Very Strict) 20g x 6 20kg x 6 Also did some Carlson flyes, seated laterals and some rear flyes A bit of a disappointing deadlift session, but I've no one to blame for that other than myslef1 Pressing on the other hand was solid - A cheeky PB on the Savickas press was very welcome, although jumping straigt into the 42kg DB's for seated pressing was a bit of a shock - They are fooking heavy (just flicking them to my shoulders was an effort )!!!! I'll try and have a better session on Wednesday Macca xxx

Jabba		...	22-01-2014 @ 15:40
and the winning number is... 88! Member 647, 2048 posts SQ 222.5, BP 152.5, DL 242.5 617.5 kgs @ 136kgs UnEq	BigMacca said: Yeah, the enclosure is Ace - I'm very proud of it It's right angles FFS! Any damn fool can cut right angles and some of them can do it without maiming themselves! Now the nest is another matter, that takes imagination.

BigMacca		...	24-01-2014 @ 12:15
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Post Edited: 24.01.2014 @ 12:16 PM by BigMacca Jabba said: It's right angles FFS! Any damn fool can cut right angles and some of them can do it without maiming themselves! Now the nest is another matter, that takes imagination. Can any fool also craft running wheels and flying saucers? I suspect not!!!!! Oaf! p.s. There were also quite a few mitre joints involved!

BigMacca		...	24-01-2014 @ 12:15
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Wednesday 22nd January 2014 - DE Squats and RE Deads @ Middlewood Just me and Padawan Jon today. I'm feeling a but run down as I've had to put in a lot of extra hours at work, with time in being stolen to allow me to do so. Pretty st, but hopefully it will wort itself out in the next few weeks. Lot's of caffeine was required to get me going Squats - Beltless 20kg x 10 20kg x 10 60kg x 10 60kg x 10 60kg x 10 80kg x 5 110kg x 5 130kg x 3 150kg x 1 168kg x 2 168kg x 2 168kg x 2 168kg x 2 168kg x 2 168kg x 2 (belt on for this set) Squats With Chains - Beltless 165kg + Chains x 2** Didn't feel like I was moving particualary well, but the weight was moving fast enough I guess. Stiff Leg Deadlifts - Beltless 172.5kg x 5 (Straps) 172.5kg x 5 (Straps) Chins 5kg x 8 5kg x 8 Pendlay Rows 87.5kg x 5 87.5kg x 5 One Arm Rows 37.5kg x 12 37.5kg x 10 Also did some DOH shrugs for grip, KB Swings, Glute Ham Raises and a spot of calf work Well, I got though it that was the main thing Macca xxx


jimmyf		...	24-01-2014 @ 13:28
Member 4098, 532 posts SQ 235, BP 150, DL 260 645.0 kgs @ 93kgs UnEq	Not sure why so down about monday and weds mate, deads looked harder than normal but you got them done ultimately, and squats looked fast tbh dude.

Thing		...	24-01-2014 @ 13:30
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	realy nice skwaats Paul

Jabba		...	24-01-2014 @ 23:49
and the winning number is... 88! Member 647, 2048 posts SQ 222.5, BP 152.5, DL 242.5 617.5 kgs @ 136kgs UnEq	Post Edited: 24.01.2014 @ 23:50 PM by Jabba BigMacca said: Oaf! I like it. I like it a lot!

BigMacca		...	25-01-2014 @ 18:24
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	jimmyf said:Not sure why so down about monday and weds mate, deads looked harder than normal but you got them done ultimately, and squats looked fast tbh dude. Monday was just st, but next week will be better! Thing said:**realy nice skwaats Paul Cheers loon

BigMacca		...	25-01-2014 @ 18:24
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Friday 24th January 2014 - ME Bench / Assistance @ Middlewood Training with Padawan Jon tonight and feeling a bith fresher for this one (I wasn't wanting to nod off on the way home at any rate ) Bench Press (paused) 20kg x 10 20kg x 10 60kg x 10 60kg x 10 80kg x 5 100kg x 3 110kg x 2 125kg x 1 135kg x 4 135kg x 2 135kg x 2 Happy with that 2 Board Bench Press 152.5kg x 5 152.5kg x 5 Close Grip Bench Press (hands about 16" apart) - Paused 121.25kg x 4 121.25kg x 3 Incline DB Press 42kg x 6 42kg x 6 Seated Incline Curls 24kg x 8 24kg x 8 + 7 @ 16kg Pull Ups 20g x 8 20kg x 7 DB Preacher Curls 12.5kg x 6 12.5kg x 6 Hammer Curls 16kg x 8 16kg x 8 Lying French Press 47kg x 9 47kg x 7 Bench Dips bw x 12 bw x 12 bw x 12 Benching was pretty tidy today and I was still managing to use my lats to launch the bar off my chest with the heavy weights. I finally feel like I'm getting somewhere with this silly movement Macca xxx

BigMacca		...	26-01-2014 @ 16:16
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Saturday 25th January 2014 - Legs / Back Assistance @ Temple Gym Padawan Jon was back with me this morning, so I was bound to be in for a good one 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 145kg x 1 160kg x 5 142.5kg x 7 Lots better this week! As usual my legs are good for loads more and keeping the bar racked is the limiting factor Leg Press 460kg x 8 460kg 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) 182.5kg x 5 (straps) 182.5kg 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 Boom! Felt good to hit some decent fronties and shift a boat load of weight on the old leg press Macca xxx

BigMacca		...	28-01-2014 @ 20:51
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Monday 27th January 2014 - DE Deads and Overhead @ Middlewood AFter making a mess of deadlifting last week, I decided to play around with my set up today. The main variable was to be how close I set up to the bar (and consequently how low / high my hips are in the start position) Training with Padawan Jon Deadlifts From the floor - Beltless 60kg x 10 (DOH) 60kg x 10 (DOH) 80kg x 5 (DOH) 80kg x 5 (DOH) 100kg x 5 (DOH) 120kg x 3 (DOH) 145kg x 3 (Hook Grip) 168kg x 2 (Hook Grip) 168kg x 2 (Hook Grip) 168kg x 2 (Hook Grip) 168kg x 2 (Hook Grip) 168kg x 2 (Hook Grip) 168kg x 2 (Hook Grip) I started out setting up pretty far away from the bar (and with lower hips) and gradually moved in until everything clicked. This happened on the 3rd set of 168kg and I think we have found the ideal position Snatch Grip - From 3" blocks - Beltless 141.25kg x 10 (Hook Grip) 141.25kg x 10 (Hook Grip) Savickas Press 80kg x 3 - PB 67.5kg x 7 Seated DB Press 32kg x 12 32kg x 10 Barbell Front Raise (Very Strict) 20kg x 6 20kg x 6 Also did some Carlson flyes, seated laterals and some rear flyes Far better than last weeks efforts, just need to remember exactly how I setup and pulled today Macca xxx

BigMacca		...	30-01-2014 @ 21:40
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Wednesday 29th January 2015 - ME Squats and RE Deads @ Middlewood Training with Padawan Jon today and Jim da Mus made a rare appearance 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 170kg x 1 190kg x 1 210kg x 1 220kg x 2 220kg x 2 220kg x 4 (belt on for this set) 170.5kg x 3 220kg is the most I've ever squatted beltless and it was all pretty sweet to be honest I didn't have much rest between working sets so nailing 4 solid reps on the last set was sweet (I had another rep in me but I would have to engage full grind mode for that ) Stiff Leg Deadlifts - Beltless 175kg x 5 (Hook Grip) 140kg x 8 (Hook Grip) Chins 7.5kg x 8 7.5kg 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 happy with tonight's efforts - Squatting is starting to feel really good again! Macca xxx

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