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Macca's Log of Power!

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BigMaccaIcon...09-08-2010 @ 22:16 
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understanding of the sport, little he has.
Member 798, 9946 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Monday 9th August 2010 - Cardio and Abs


Work put the cosh down on training at Ralls tonight so I've just sneaked a late cardio session in - proper training tomorrow.

Cross Trainer
  • 45 Minutes


Hanging Knee Raises

  • 20
  • 15
  • 10 to each side


Crunches
  • 20
  • 15


Ab Roll Outs
  • 10
  • 10
  • 10



Macca
BigMaccaIcon...10-08-2010 @ 22:53 
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understanding of the sport, little he has.
Member 798, 9946 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 10.08.2010 @ 23:40 PM by BigMacca
Tuesday 10th August 2010 - Bench / Assistance - Temple Gym


Very quick session tonight - in and out in under 1 hour.

Bench Press
  • 100kg x 5
  • 127.5kg x 5
  • 137.5kg x 3
  • 150kg x 1 + 1 Rep with spot


    I'm pleased with these as I'd only had 2 minutes rest from my previous triple @ 137.5kg. Also it's an unfamiliar bench and a s**tty bar (thick with a little kink in it)
    I'm pretty sure I had the 2nd rep but my spotter touched the bar so No Rep!

    Incline Bench Press
    • 115kg x 5
    • 115kg x 5


    Lockouts
    • 145kg x 3
    • 155kg x 3
    • 165kg x 3
      These were much harder that at Ralls - The J hooks feel a couple of inches lower


    Machine Flyes
    • 12 plates x 10
    • 12 plates x 10


    Close Grip Bench Press (hands about 8" apart)
    • 115kg x 4
    • 110kg x 4
    • 100kg x 5


    French Press
    • 100lbs x 8
    • 100lbs x 8


    Dips
    • 25kg x 6
    • 25kg x 6
    • 25kg x 6


    Looking forward to squats and deads tomorrow Happy

    Macca
hixxy1985Icon...10-08-2010 @ 23:01 
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www.grahamhicks.co.uk
Member 994, 9594 posts
SQ 330, BP 250, DL 405
985.0 kgs @ 135kgs UnEq
ery strong work there mate well done.
just_tIcon...10-08-2010 @ 23:03 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
You gona return mate?


Question on all our minds! WHAT THE f**k IS YOU SPOTTER WEARING?!


nice benching
shanejerIcon...10-08-2010 @ 23:15 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq
Was going to say, looks like he is on a night out. In wrist wraps.

good bench tho
BigMaccaIcon...10-08-2010 @ 23:38 
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understanding of the sport, little he has.
Member 798, 9946 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
just_t said:You gona return mate?


Question on all our minds! WHAT THE f**k IS YOU SPOTTER WEARING?!


nice benching


I am mate - Mrs was working away last Wednesday and I had to work yesterday Unhappy
Back for squats tomorrow Happy
BigMaccaIcon...10-08-2010 @ 23:40 
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understanding of the sport, little he has.
Member 798, 9946 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
shanejer said:Was going to say, looks like he is on a night out. In wrist wraps.

good bench tho


Don't hate on Oggy - He's just a little confused Happy

He's into his MMA big time, only comes into the gym to pump the guns up Grin

Still he stepped up when I needed a spot Cool
just_tIcon...11-08-2010 @ 09:54 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
and he is called Oggy?

Watch out for a teabag while benching.....

haha
BigMaccaIcon...11-08-2010 @ 22:59 
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understanding of the sport, little he has.
Member 798, 9946 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Wednesday 11th August - Squat and Deadlifts @ Ralls


Squats
  • 140kg x 5
  • 160kg x 5
  • 180kg x 5
  • 200kg x 4
  • 220kg x 4
    I had to take these reps a little cautiously as I've been getting a stabbing pain in my groin whenever I power out of the hole over the last few weeks.
    1st rep was just a tester and a little high, the other 3 I tried to hit bang on parallel. Good news is that there was no pain Grin



  • 170kg x 5
    Not really quick enough for speed reps but still quite quick

    Deadlift

      From blocks
      I've been struggling deadlifting from blocks as I keep getting a hot burning pain in my pelvis if I put any real power in at the start position. As a result I've having to baby the 1st portion of each rep and then try and feed some power in.
      It took me until the end of the session to realise I've had this pain before when I've had my belt set to tight. For the last set on 205kg I took it out a notch and had no pain, so hopefully it's something I can chalk down to experience and can start working on block pulls properly again.

    • 140kg x 5
    • 160kg x 5
    • 205kg x 3


    • 245kg x 3



      From the floor
    • 185kg x 3


    • 205kg x 5


    Not a bad session, I just hope that this is the last time I have to worry about niggles for a few weeks.

    Here's a bonus video of big Andy playing with 245kg Happy



    Macca
JamesIcon...11-08-2010 @ 23:07 
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Worlds Strongest Man u90kg
Member 1137, 2099 posts
SQ 285, BP 170, DL 312.5
767.5 kgs @ 89kgs UnEq
very strong session mate, your squatting is on another level to pretty much anyone pound for pound.
just_tIcon...12-08-2010 @ 07:42 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
great session mate
BigMaccaIcon...12-08-2010 @ 10:26 
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understanding of the sport, little he has.
Member 798, 9946 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
James said:very strong session mate, your squatting is on another level to pretty much anyone pound for pound.

Cheers mate - I'm trying to make it that way Happy

Not there yet though - 272.5kg is my Target at 82.5kg........

just_t said:great session mate


Cheers Tom,

Some solid work yourself, 11 reps with 205kg (deadlifts) is nothing to brush under the carpet Happy

Macca
oliIcon...12-08-2010 @ 18:59 
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the big O
Member 1370, 570 posts
SQ 192.5, BP 140, DL 250
582.5 kgs @ 88kgs UnEq
looks like some strong training there mate. Good to hear its going well
BigMaccaIcon...13-08-2010 @ 20:45 
Avatar
understanding of the sport, little he has.
Member 798, 9946 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 13.08.2010 @ 21:13 PM by BigMacca
Thursday 12th August 2010 - 5 Minute Death


Boar Tabata
  • 10 rounds of 20 seconds


I am now a tabata whore Happy

Macca
BigMaccaIcon...14-08-2010 @ 08:54 
Avatar
understanding of the sport, little he has.
Member 798, 9946 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Friday 13th August 2010 Back and Shoulders


Really quick session tonight as I've been in and out of hospital for the last few days with my Mum. Basically she's in acute renal failure at the moment and no one is sure why, and the poor cow is holding over 10kg of water (she's gone from 45kg to 56kg in under a week :eekHappy
Life is never dull eh?

On a positive note I've managed to pick myself one of these bad boys up for 130

http://www.pullum-sports.co.uk/bars-and-discs/olympic-competit...

An Ivanko stainless steel olympic competition bar in near enough mint condition Grin Grin Grin

http://www.pullum-sports.co.uk/images/uploads/Ivanko_OBS-20KG....

Max rest I had between any sets tonight was 90 seconds and it shows with some of the numbers....

Weighted Chins
  • 10kg x 10
  • 10kg x 8
  • 10kg x 7


Bench Rows
  • 85kg x 9
  • 85kg x 8
  • 85kg x 7


1 Arm Rows
  • 50kg x 9
  • 50kg x 8


Push Press
  • 100kg x 4 - PB - Never Pressed 100kg on a barbell before
  • 100kg x 2
  • 100kg x 1 + 90kg x 5


Strict Press
  • 82.5kg x 3
  • 82.5kg x 2
  • 77.5kg x 5


Shrugs - Double Overhand
  • 145kg x 5
  • 145kg x 5
  • 145kg x 5


Also did some seated laterals and reverse flyes

I'm loving my new barbell Grin

Macca

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