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Macca's Log of Power!

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BigMaccaIcon...21-09-2015 @ 10:31 
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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 18th September 2015 - Classic Bench / Assistance @ Middlewood

Training solo as usual on a Friday evening

Week 3 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 2
  • 130kg x 1

  • 140.5kg x 3

      Easy

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Weighted Dips
  • 45kg x 8
  • 45kg x 8
  • 45kg 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.

My piece of s**t strengthshop dipping belt broke tonight - The buckles holding the chain to the belt just were not up to the job and deformed on both sides and one of them actually snapped.
I only had 45kg on it for Pete's sake.

Strengthshop - Purveyors of the finest quality, cheap Chinese made s**t!

Macca

xxx
JackRevansIcon...21-09-2015 @ 10:51 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
BigMacca said:

Strengthshop - Purveyors of the finest quality, cheap Chinese made s**t!




this
LeedsMiniPowerIcon...21-09-2015 @ 10:59 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq		Use one of your many unused belts and just feed some chain through.
aaron_lohanIcon...21-09-2015 @ 12:04 
Avatar
Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
682.5 kgs @ 83kgs Eq
JackRevans said:
this


X2
Ive heard so many complaints about their shoddy products and the bumper plates we bought from them look like crisps.
BigMaccaIcon...21-09-2015 @ 12:19 
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
LeedsMiniPower said:Use one of your many unused belts and just feed some chain through.

I'll use one of my many unused belts to feed some chain around your hairy ballsack if there is anymore of that talk young Man!
BigMaccaIcon...22-09-2015 @ 11:37 
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 19th September 2015 - Component Squats and Classic Deads @ Middlewood

Feeling back to 100% today, finally kicked the back to school bugs and avoided getting a full blown chest infection to boot Happy

Training with Padawan Jon

Week 3 - Component Squats and Classic Deads

Low Box Squats (2" Below parallel)
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 3
  • 145kg x 3
  • 165kg x 3
  • 190kg x 1

  • 210kg x 5 @RPE8
  • 215kg x 5 @RPE8
  • 220kg x 5 @RPE8

      Tidy stuff

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 195kg x 1 (Hook Grip)

  • 208kg x 3 (Hook Grip)

Front Squats
  • 105kg x 5
  • 130kg x 8
  • 130kg x 8
  • 130kg x 8

Glute Ham Raise
  • 5kg x 8
  • 5kg x 8
  • 5kg x 8

    I also did some core work to finish

Solid session.

Today's box squats at 210/215/220kg were no more difficult than Week 1's of 190/195/200kg

= GainZ

Macca

xxx
BigMaccaIcon...25-09-2015 @ 12:25 
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 21st September 2015 - Component Bench / Assistance @ Middlewood

Back to 100% now Happy

Training with Padawan Jon

Week 4 - Component Bench

Pin Presses (pins set at just below chest height)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 1
  • 130kg x 1

  • 140kg x 5 @ RPE 8 (more like RPE9)
  • 142.kg x 5 @ RPE (much better) 8
  • 142.5kg x 5 @ RPE 8

      Solid, much better than the 137.5kg's I managed last week


Strict Press
  • 70kg x 8
  • 70kg x 8
  • 70kg x 6

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 17.5kg x 8
  • 17.5kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Another decent session.
Just one more week of training the start strength before we change training phases.

180kg here we come Happy

Macca

xxx
BigMaccaIcon...28-09-2015 @ 11:52 
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 23rd September 2015 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon

Week 4 - Classic Squats and Component Deads

Squats (Beltless up to 210kg)
  • bar x 10
  • 65kg x 10
  • 85kg x 10
  • 125kg x 5
  • 145kg x 5
  • 165kg x 3
  • 190kg x 3
  • 210kg x 1
  • 225kg x 1

  • 243kg x 3

      Very easy, the last rep didn't even have the decency to slow down

3" Block Pulls
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 180kg x 1 (Hook Grip)

  • 200kg x 5 @ RPE8 (Hook Grip)
  • 202.5kg x 5 @ RPE8 (Hook Grip)
  • 205kg x 5 @ RPE8 (Hook Grip)

Power Shrugs
  • 180kg x 5
  • 180kg x 5
  • 180kg x 5

Weighted Chins
  • 7.5kg x 7 (wide grip)
  • 7.5kg x 7 (Medium Grip)
  • 7.5kg x 7 (Narrow Grip)

Pendley Rows
  • 65kg x 8
  • 65kg x 8
  • 65kg x 8

Hamstrings are in bits after the block pulls Grin

Macca

xxx
JackRevansIcon...28-09-2015 @ 12:34 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		nice squatting sir
BigMaccaIcon...28-09-2015 @ 12:37 
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:nice squatting sir

Seems to be going well at the moment Jack - It will be interesting to see what happens when the weights start to increase....
BigMaccaIcon...28-09-2015 @ 15:46 
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 25th September 2015 - Classic Bench / Assistance @ Middlewood

Training solo as usual on a Friday evening

Week 4 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 2
  • 130kg x 1

  • 145kg x 3

      Easy enough

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Weighted Dips
  • 47.5kg x 7
  • 47.5kg x 7
  • 47.5kg x 7
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Took just over 50 minutes.

It's strange doing touch and go bench press when the bulk of my pressing has been pin press work, my timing is a little off with the initial drive at the moment.

Macca

xxx
BigMaccaIcon...29-09-2015 @ 15:46 
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: 04.10.2015 @ 16:53 PM by BigMacca
Saturday 26th September 2015 - Component Squats and Classic Deads @ Middlewood

Slightly rushed session as I'm off out on the lash later and time is a'tickin

Training with Padawan Jon

Week 4 - Component Squats and Classic Deads

Low Box Squats (2" Below parallel)
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 3
  • 145kg x 3
  • 175kg x 3
  • 205kg x 1

  • 225kg x 5 @RPE8
  • 225kg x 5 @RPE8
  • 227.5kg x 5 @RPE8

      The first set at 225kg was slightly harder than I expected, but the 2nd was easy (hence moving up to 227.5kg)

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 175kg x 1 (Hook Grip)
  • 200kg x 1 (Hook Grip)

  • 215g x 3 (Hook Grip)

Front Squats
  • 105kg x 5
  • 132.5kg x 8
  • 132.5kg x 8
  • 132.5kg x 8

Glute Ham Raise
  • 5kg x 8
  • 5kg x 8
  • 5kg x 8

    I also did some core work to finish

Wasted after that (not much rest between sets).
Good stuff though!

Macca

xxx
BigMaccaIcon...01-10-2015 @ 12:59 
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 28th September 2015 - Component Bench / Assistance @ Middlewood

As predicted, I got mortalled on Saturday night and with a bit of fatigue creeping in I may well be in for a tough session Grin

Training with Padawan Jon

Week 5 - Component Bench

Pin Presses (pins set at just below chest height)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 120kg x 1
  • 135kg x 1

  • 145kg x 5 @ RPE 8 (more like RPE9)
  • 140kg x 5 @ RPE 8
  • 145kg x 5 @ RPE 8

      Wow, that was tough tonight. The 145kg set wss a bit of a shock and I only had another rep in the tank so I dropped the weight for the final two sets.


Strict Press
  • 70kg x 8
  • 70kg x 8
  • 70kg x 7

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 17.5kg x 8
  • 17.5kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

This is the last week of pin pressing, next week we move onto chains Happy

Macca

xxx
BigMaccaIcon...01-10-2015 @ 18:53 
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: 09.10.2015 @ 14:39 PM by BigMacca
Wednesday 30th September 2015 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon

Week 5 - Classic Squats and Component Deads

Squats (Beltless up to 210kg)
  • bar x 10
  • 65kg x 10
  • 85kg x 10
  • 125kg x 5
  • 145kg x 5
  • 165kg x 3
  • 190kg x 3
  • 210kg x 1
  • 230kg x 1

  • 250kg x 3

      Pretty solid, another 3 there I would wager

3" Block Pulls
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 180kg x 1 (Hook Grip)

  • 205kg x 5 @ RPE8 (Hook Grip)
  • 207.5kg x 5 @ RPE8 (Hook Grip)
  • 210kg x 5 @ RPE8 (Hook Grip)

Power Shrugs
  • 185kg x 5
  • 185kg x 5
  • 185kg x 5

Weighted Chins
  • 7.5kg x 8 (wide grip)
  • 7.5kg x 8 (Medium Grip)
  • 7.5kg x 8 (Narrow Grip)

Pendley Rows
  • 65kg x 8
  • 65kg x 8
  • 65kg x 8




Another decent session and to be bouncing 250kg around with relative ease 5 weeks into a 12 week program is promising Cool
I have this weight to do again in another 4 weeks, so it will be interesting to compare and contrast.

Macca

xxx
BigMaccaIcon...04-10-2015 @ 16:50 
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 2nd October 2015 - Classic Bench / Assistance @ Middlewood

A surprise visit from Jim da Mus meant that I wasn't training solo on a Friday for the first time in ages Grin

Week 5 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 120kg x 2
  • 135kg x 1

  • 150kg x 3 (PB)

      Easy enough to be honest, more there if required

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Weighted Dips
  • 50kg x 8
  • 50kg x 7
  • 50kg x 6
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Happy with the benching, 150kg for an easy triple is an encouraging sign for sure Cool

Macca

xxx

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