REGISTER
 
You are here: Home → Forum → Training Journals → Macca's Log of Power!

Macca's Log of Power!

12345678910 ... 458459460 ... 471472473474475476477478479480481

BigMaccaIcon...29-04-2015 @ 16:40 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Friday 24th April 2015 - Back, Overhead and Bench @ Middlewood

Training solo again.

Chins
  • 21.25kg x 7
  • 21.25kg x 6
  • bw x 8
Under Hand Pull Downs
  • Band x 10
  • Band x 10
Pendlay Rows
  • 82.5kg x 5
  • 82.5kg x 5
  • 82.5kg x 5
One Arm Rows
  • 37.5kg x 12
  • 37.5kg x 10

Fat Man Rows
  • bw x 10
  • bw x 10
Strict Press
  • 81.25kg x 5
  • 81.25kg x 3
  • 71.25kg x 7
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press (1st rep paused)
  • 108kg x 8
  • 108kg x 8
Barbell Front Raise (Very Strict)
  • 25kg x 8
  • 25kg x 8

    Also did some powercleans, Carlson flyes, seated laterals and some rear flyes

Boom!

Macca

xxx
BigMaccaIcon...29-04-2015 @ 16:41 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 25th April 2015 - Legs / Back Assistance @ Temple Gym

Decided to have a lighter session this morning to keep me fresh for next week.

Front Squats (Sans Belt)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 5
  • 120kg x 1

  • 145kg x 6
  • 145kg x 6

      Popped something in my thoracic spine on the first set of 145kg - That's going to be sore for a few days!

Leg Press
  • 350kg x 8
  • 350kg x 0

      Popped something in my very lower back (deep in the pelvis on the right hand side) on the last rep of the first set - f**k sticks!

Leg Extensions
  • 12 plates x 9
  • 12 plates x 7 + 6 plates x + 12 Sissy Squats @15kg
Sumo Deadlifts (Beltless)
  • 145kg x 5 (hook grip)
  • 145kg x 5 (hook grip)
  • 145kg x 5 (hook grip)
Stiff Leg Deads (Beltless)
  • 145kg x 5 (hook grip)
  • 145kg 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

So a light session to get me ready for some heavy s**t next week ends up ficking my s**t right up!

Grin

Both injuries are things I've done before and with a lot of mobility work / rolling around on hockey balls, they should settle down enough for me to squat on Wednesday.
A few hours on and they are both starting to make themselves known, I'm going to be sore in the morning!

Macca

xxx
BigMaccaIcon...01-05-2015 @ 10:40 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Monday 27th April 2015 - Bench / Assistance @ Middlewood

I've decided to dump the SBD's wraps for this session and go back to my trusty Inzer grippers.
They are nowhere hear as stiff, but due to the rubber grips on the inside of the wraps they simply do not move at all when done up (I find the SBD's still move even when torqued up that much you can't actually bench with them Grin)

Training with Padawan Jon

Week 4 - Session 1

Bench Press
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 1
  • 130kg x 1
  • 145kg x 1

  • 156.25kg x 1 (Paused)

  • 140kg x 3 (1st Rep Paused)
  • 140kg x 3 (1st Rep Paused)
  • 140kg x 3 (1st Rep Paused)
  • 140kg x 3 (1st Rep Paused)
  • 140kg x 3 (1st Rep Paused)

      The sets got better as I went on, which is encouraging as I wasn't resting much in between

Close Grip Bench Press (hands about 16" apart) - Paused
  • 127.5kg x 3
  • 127.5kg x 3
Seated Incline Curls
  • 22kg x 9
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 31.25kg x 7
  • 31.28kg x 6
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8
Lying French Press
  • 45kg x 10
  • 45kg x 8
Bench Dips
  • bw x 12
  • bw x 12
  • bw x 12



Pretty happy with that as we just blasted it through it!

My back has significantly improved over the last 24 hours, getting arched was causing me issues however.
The thoracic pull is still there, but reacts very well to being mashed against two hockey balls screwed together (looks like a peanut).

So, it's looking like I'll be able to squat on Wednesday - It's just a question of how much the niggles are going to affect me....

Macca

xxx
BigMaccaIcon...02-05-2015 @ 19:26 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Wednesday 29th April 2015 - ME Squats and Deads @ Middlewood

My double back niggles are still giving me grief, but I should be ok to try and squat.

Training with Padawan Jon

Squats - Beltless up to 170kg
  • 20kg x 10
  • 20kg x 10
  • 70kg x 10
  • 90kg x 5
  • 110kg x 5
  • 150kg x 2
  • 170kg x 2
  • 190kg x 1
  • 210kg x 1
  • 230kg x 1
  • 250kg x 1

  • 265kg x 2
  • 272.5kg x 1
  • 280g x Fail -

  • [colour=purple]236.25kg x 4

      Ok so tonight didn't go to plan.
      The two back niggles I picked up on Saturday (one lumber, one thoracic) were making themselves known enough to throw my form out when the weights started to get heavy - My body was trying to stay overly upright (despite my best efforts to squat normally) and it all just got a bit nasty!

      I should have just called it, judging by the way the 250kg warmup felt but we soldered on Happy

      The down set felt pretty good though, I was just tired by then Grin

      Still not a bad session though

Deadlifts - Beltless

From 3" blocks

  • 60kg x 10 (DOH)
  • 60kg x 10 (DOH)
  • 60kg x 10 (DOH)
  • 80kg x 5 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (Hook Grip)
  • 180kg x 2 (Hook Grip)
  • 205kg x 1 (Hook Grip)


  • 217.5kg x 3 (Hook Grip)
  • 217.5kg x 3 (Hook Grip)
  • 217.5kg x 3 (Hook Grip)

Snatch Grip From the floor - Beltless
  • 165kg x 5 (Hook Grip)



Bugger - Missed 280kg Grin

Not the end of the world though, I'm confident it would have been there for me had my back been 100%

250kg for max reps next week!

Macca

xxx
JackRevansIcon...02-05-2015 @ 20:43 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		still mirin.

also mirin music choice
BigMaccaIcon...10-05-2015 @ 18:43 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
JackRevans said:still mirin.

also mirin music choice

Spotify takes care of the music Happy
BigMaccaIcon...10-05-2015 @ 18:45 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Friday 1st May 2015 - Back, Overhead and Bench @ Middlewood

Training solo again.

Chins
  • 21.25kg x 7
  • 21.25kg x 6
  • bw x 8
Under Hand Pull Downs
  • Band x 10
  • Band x 10
Pendlay Rows
  • 85kg x 5
  • 85kg x 5
  • 85kg x 5
One Arm Rows
  • 37.5kg x 12
  • 37.5kg x 10

Fat Man Rows
  • bw x 10
  • bw x 10
Strict Press
  • 82.5kg x 4
  • 82.5kg x 4
  • 72.5kg x 7
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press (1st rep paused)
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
Barbell Front Raise (Very Strict)
  • 25kg x 8
  • 25kg x 8

    Also did some powercleans, Carlson flyes, seated laterals and some rear flyes

Boom!

Macca

xxx
BigMaccaIcon...10-05-2015 @ 18:47 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 2nd May 2015 - Legs / Back Assistance @ Middlewood

Just a quick blast as I only had 40 minutes to train

Front Squats (Sans Belt)
  • 20kg x 10
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 5

  • 125kg x 8
  • 125kg x 8

      Easy enough

Stiff Leg Deadlifts (Beltless)
  • 162.5kg x 5 (hook grip)
  • 162.5kg x 5 (hook grip)
Sumo Deads (Beltless)
  • 150kg x 5 (hook grip)
  • 150kg x 5 (hook grip)
  • 150kg x 5 (hook grip)
Glute Ham Raise
  • 5kg x 8
  • 5kg x 8

Fin

Macca
BigMaccaIcon...10-05-2015 @ 18:54 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Monday 3rd May 2015 - Bench / Assistance @ Middlewood

My decision to jump straight into the last 5 weeks of one of my normal 9 week training blocks for squats has started to take it's toll and I'm showing signs of being slightly overtrained.
All not helped by the fact that work has been mental for the last 2 weeks and will continue to be so for the next 10 days or so (working 7 day weeks at the minute).

Hopefully I can get through the next couple of weeks and then I'm off on my holiday's to a swish villa in Portugal Cool

Training with Padawan Jon in the am on this Bank Holiday Monday as I'm off to work at 10:30 Unhappy

Week 5 - Session 1

Bench Press
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 3
  • 132.5kg x 1

  • 148kg x 1 (Paused)

  • 132.5kg x 5 (1st Rep Paused)
  • 132.5kg x 5 (1st Rep Paused)
  • 132.5kg x 5 (1st Rep Paused)
      Not bad considering I'd only been awake for an hour Grin

1 Board Bench Press (paused)
  • 152.5kg x 5
Close Grip Bench Press (hands about 16" apart) - Paused
  • 122.5kg x 5
  • 122.5kg x 5
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 31.25kg x 7
  • 31.25kg x 6
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8
Lying French Press
  • 45kg x 12
  • 45kg x 12
Bench Dips
  • bw x 12
  • bw x 12
  • bw x 12



Shower then off to work Unhappy

Macca

xxx
BigMaccaIcon...12-05-2015 @ 11:54 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Wednesday 6th May 2015 - RE Squats and Deads @ Middlewood

Lordy do I feel beat up going into this!
In addition to pushing a bit too har for too long and the increased work stress, Mrs Macca has been working away for the last two weeks (back at the weekends though) so I've been solo with Mini Mac for a while - Not a problem just a bit more demanding than when there is two of us around Grin

Training with Padawan Jon

Late(ish) start so a rushed session all around

Squats - Beltless up to 170kg
  • 20kg x 10
  • 20kg x 10
  • 70kg x 10
  • 90kg x 5
  • 110kg x 5
  • 130kg x 5
  • 150kg x 2
  • 170kg x 2
  • 190kg x 1
  • 210kg x 1
  • 230kg x 1

  • 250kg x 5 - (PB)
  • 250kg x 4

      I'll be honest, If I was 100% I'd want at least 7 reps at this weight but I'll gladly take 5 tonight Grin

Paused Squats
  • 205kg x 3
Deadlifts

From 3" Blocks - Beltless
  • 60kg x 5 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (Hook Grip)
  • 185kg x 3 (Hook Grip)
  • 205kg x 1 (Hook Grip)

  • 220kg x 3 (Hook Grip)
  • 220kg x 3 (Hook Grip)
  • 220kg x 3 (Hook Grip)

Snatch Grip from the floor - Beltless
  • 165kg x 5(Hook Grip)

    Also did some DOH shrugs for grip, KB Swings, Glute Ham Raises and a spot of calf work



Boom - That's it for this stupidly optimistic mini cycle Grin
I'm off on holiday in 10 days and I'll be starting a new 9 week cycle that should see me hit a 285kg training PB!

I'm planning to train whilst I'm away (there's a decent gym near the villa) so hopefully I'll be smashing some easy weights in the sun Happy

Kisses

Macca

xxx
deleted2_20210523Icon...07-06-2015 @ 18:37 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BigMaccaIcon...08-06-2015 @ 10:36 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
kirkynick said:Massive squatting, Macca!

I'm reintroducing low-bar after years away from it. Do you suggest elbows forward or elbows back to get that shelf?

Hello Comrade Nick,

You have just reminded me to update my log - It's tough after having a few weeks off on Holiday Happy

Elbows should be down, as in pointing towards the floor - Doesn't need to be at a 90 degree angle, but you should be actively pulling them down as if you were doing a lat pull down (This keeps your back tight).

Actively trying to push your elbows back will give you a better shelf to sit the bar on, however you will be comprising upper back tightness all day long.

Macca
deleted2_20210523Icon...08-06-2015 @ 11:03 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BigMaccaIcon...08-06-2015 @ 15:17 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
kirkynick said:
OK, cheers. Down seems to be the consensus, so i will go with that.
You're always on holiday.
Usually right before comps.

Holidays are good Grin

I'm off again in 6 weeks to see our Kid in Slovenia Cool
BigMaccaIcon...08-06-2015 @ 15:18 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 13.06.2015 @ 10:54 AM by BigMacca
Monday 1st June 2015 - Bench / Assistance @ Middlewood

First proper session back after my very lovely holiday Happy
I did a little bit on Saturday just to make sure that this doesn't come as too much of a shock Grin

Training with Padawan Jon

Week 7 - Session 1

Bench Press
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 3
  • 130kg x 1
  • 145kg x 1

  • 156kg x 1 (Paused)

  • 140kg x 3 (1st Rep Paused)
  • 140kg x 3 (1st Rep Paused)
  • 140kg x 3 (1st Rep Paused)
  • 140kg x 3 (1st Rep Paused)
  • 140kg x 3 (1st Rep Paused)

      A bit rough, but not so bad considering!

Close Grip Bench Press (hands about 16" apart) - Paused
  • 127.5kg x 3
  • 127.5kg x 3
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 31.25kg x 7
  • 31.25kg x 6
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8
Lying French Press
  • 45kg x 12
  • 45kg x 12
Bench Dips
  • bw x 12
  • bw x 12
  • bw x 12


Pretty decent stuff Cool

Macca

xxx

12345678910 ... 458459460 ... 471472473474475476477478479480481

You are here: Home → Forum → Training Journals → Macca's Log of Power!
RETURN TO TOP
© Sugden Barbell 2026 Privacy - Terms & Conditions