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Macca's Log of Power!

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BigMaccaIcon...29-10-2015 @ 13:29 
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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		Monday 26th October 2015 - Component Bench / Assistance @ Middlewood

Super pushed for time tonight as I got roped into replacing a mates toilet for him and I was late for the session as a result.

Training with Padawan Jon

Week 9 - Component Bench

Bench With Chains (50kg at the top)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 95kg x 1

  • 110kg x 5 @ RPE8 (Actually RPE10)
  • 112.5kg x 5 @ RPE 8
  • 115kg x 5 @ RPE 8

      Loads better than last week

Close Grip Bench Press
  • 127.5kg x 5
  • 127.5kg x 5
  • 127.5kg x 5

Clapping Press Up
  • bw x 8
  • bw x 8
  • bw x 8
Thick Bar Curls
  • 40kg x 8
  • 40kg x 8
Pull Ups
  • 18.75kg x 8
  • 18.75kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Blitzed through that in just under 90 minutes.
Benching felt good tonight Cool

Macca

xxx
BigMaccaIcon...02-11-2015 @ 12:55 
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 30th October 2015 - Classic Squats and Component Deads @ Middlewood

Padawan's Jon's work got in the way on Wednesday and mine did likewise on Thursday, resulting in me training solo before heading off out to take Mini Mac to see One Direction Grin

Week 9 - Classic Squats and Component Deads

Squats (Beltless up to 195kg)
  • bar x 10
  • 65kg x 10
  • 85kg x 10
  • 135kg x 5
  • 150kg x 5
  • 170kg x 3
  • 195kg x 1
  • 215kg x 1
  • 235kg x 1


  • 257.5kg x 1

      Very easy

Deadlifts with Chains (about 50kg at the top)
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)

  • 182.5kg x 5 @ RPE8 (Hook Grip)
  • 182.5kg x 5 @ RPE8 (Hook Grip)
  • 182.5kg x 5 @ RPE8 (Hook Grip)

Stiff Leg Deads
  • 150kg x 6
  • 150kg x 6
  • 150kg x 6

Dimel Deadlifts
  • 120kg x 8
  • 120kg x 8
  • 120kg x 8

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

Finished in just under 90 minutes.

Time to start the craziness now.....

Macca

xxx
BigMaccaIcon...02-11-2015 @ 15:55 
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: 02.11.2015 @ 15:55 PM by BigMacca
Saturday 31st October 2015 - Classic Bench / Assistance @ Middlewood

Training solo tonight and it's going to be session 2 of 4 on the bounce (trying to catch up from the delayed session earlier in the week)

Week 9 - 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
  • 140kg x 1

  • 155kg x 1

      Pretty easy to be honest

Strict Press
  • 75kg x 8
  • 75kg x 7
  • 75kg x 7
Weighted Dips
  • 50kg x 8
  • 50kg x 8
  • 50kg 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 under an hour

Macca

xxx
BigMaccaIcon...03-11-2015 @ 10:28 
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: 10.11.2015 @ 12:47 PM by BigMacca
Sunday 1st November 2015 - Component Squats and Classic Deads @ Middlewood

Session 3 of 4 on the bounce - Training first thing as Padawan Jon has plans for the afternoon.

Fasted lifting heavy weights - what could go wrong?

Grin

Week 9 - Component Squats and Classic Deads

Squats with chains (about 50kg at the top)
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 3
  • 145kg x 3
  • 170kg x 2
  • 195kg x 1
  • 205kg x 1

  • 220kg x 5 @RPE8 (spot on)
  • 222.5kg x 5 @RPE8 (spot on)
  • 225kg x 5 @RPE8 (spot on)

      The last set was a bit RPE9ish Grin

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 185kg x 1 (Hook Grip)
  • 205kg x 1 (Hook Grip)

  • 227.5kg x 1 (Hook Grip)

Front Squats (Paused)
  • 105kg x 5
  • 145kg x 5
  • 145kg x 5
  • 145kg x 5

Box Jumps
  • bw x 8
  • bw x 8
  • bw x 8
Glute Ham Raise[/size]
  • 5kg x 8
  • 5kg x 8
  • 5kg x 8

    I also did some core work to finish

Not a bad session considering I didn't feel like training Happy

Macca

xxx
BigMaccaIcon...04-11-2015 @ 12:29 
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: 10.11.2015 @ 13:08 PM by BigMacca
Monday 2nd November 2015 - Component Bench / Assistance @ Middlewood

Session no 4/4 on the bounce and starting to feel a bit tired now Happy

Tonight we move to paused bench press to begin bridging the start and explosive strength we have spent the last 9 weeks developing
Training with Padawan Jon

Week 10 - Component Bench

Paused Bench Press
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 2
  • 115kg x 1
  • 130kg x 1
  • 145kg x 1

  • 155kg x 2 @ RPE9 (PB)
  • 150kg x 2 @ RPE 9
  • 152.5kg x 2 @ RPE 9

      Pretty solid stuff considering I've not paused a bench press in over 12 weeks now

Ballistic Bench Press
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3

Clapping Press Up
  • bw x 8
  • bw x 8
  • bw x 8
Thick Bar Curls
  • 40kg x 8
  • 40kg x 8
Pull Ups
  • 20kg x 8
  • 20kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Face paced session and I think it was a decent one looking back at it now.
I was initially a bit disappointed with only hitting a 155kg paused double (I had 160kg in mind), but factoring in that I've not trained paused bench in 3 months and that I last benched less than 48 hours before this session (and also hammered my tri's with weighted dips) it not looking too bad.

Happy

Macca

xxx
BigMaccaIcon...07-11-2015 @ 13:26 
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
Post Edited: 10.11.2015 @ 12:46 PM by BigMacca
Wednesday 4th November 2015 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon

Week 10 - Classic Squats and Component Deads

Squats (Beltless up to 195kg)
  • bar x 10
  • 65kg x 10
  • 85kg x 10
  • 135kg x 5
  • 150kg x 5
  • 170kg x 3
  • 190kg x 1
  • 210kg x 1
  • 230kg x 1

  • 250kg x 3

      Very easy

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 185kg x 1 (Hook Grip)
  • 205kg x 1 (Hook Grip)

  • 220kg x 2 @ RPE9 (Hook Grip)
  • 225kg x 2 @ RPE9 (Hook Grip)
  • 227.5kg x 2 @ RPE9 (Hook Grip)

Ballistic Deads
  • 150kg x 3
  • 150kg x 3
  • 150kg x 3

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

Pretty solid session.

Squats are moving well

Macca

xxx
BigMaccaIcon...10-11-2015 @ 12:43 
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
Post Edited: 12.11.2015 @ 15:54 PM by BigMacca
Friday 6th November 2015 - Classic Bench / Assistance @ Middlewood

Training with Padawan Jon tonight as he's been off work today and can get over Cool

Week 10 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 120kg x 2
  • 140kg x 1

  • 150kg x 3

      Easy enough

Strict Press
  • 77.5kg x 8
  • 77.5kg x 7
  • 77.5kg x 6
Weighted Dips
  • 51.125kg x 8
  • 51.25kg x 7
  • 51.25kg 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 under an hour

Macca

xxx
BigMaccaIcon...12-11-2015 @ 15:54 
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
Post Edited: 13.11.2015 @ 14:45 PM by BigMacca
Saturday 8th November 2015 - Component Squats and Classic Deads @ Middlewood

Lifting on Sunday morning again this week as both Padawan Jon and I were working yesterday.

After work however, we had our annual bonfire night gathering for our little hamlet.
In short, I got smashed and ate so much that I felt like Mr Creosote Grin

So I wake up, with a very thick head and start to warm up.

This is going to be somewhere on the scale between rough and hanging Grin

Week 10 - Component Squats and Classic Deads

Squats
  • 20kg x 10
  • 65kg x 10
  • 105kg x 3
  • 145kg x 3
  • 175kg x 2
  • 195kg x 1
  • 205kg x 1
  • 225kg x 1
  • 245kg x 1

  • 265kg x 2 @RPE9
  • 270kg x 2 @RPE9
  • 272.5kg x 2 @RPE9

      I wasn't moving that well this morning but I put it down to just feeling a bit hungover and got on with it. As a result I was tipping forward a little at the bottom of each rep which made everything a little more difficult that it should be.
      It was only after I finished my last heavy set that I sat down and took a few minutes to review what was happening. I then realised what I'd been ding wrong tech wise and managed to put it right for the ballistic sets

Ballistic Squats
  • 180kg x 3
  • 180kg x 3
  • 180kg x 3
Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 185kg x 1 (Hook Grip)
  • 205kg x 1 (Hook Grip)

  • 220kg x 3 (Hook Grip)
Box Jumps
  • bw x 8
  • bw x 8
  • bw x 8
Glute Ham Raise
  • 5kg x 8
  • 5kg x 8
  • 5kg x 8

    I also did some core work to finish

I was initially a bit disappointed with my squats as I had 275kg for an easy (ish) double in mind), but taking everything into account things weren't so bad Happy
It's a lesson worth remembering though - Under heavy loads, it's easy for form to break a little if you are not concentrating as hard as you should be!

Off out to a local farm for the day and then staying for their bonfire night celebrations Happy

Macca

xxx
BigMaccaIcon...13-11-2015 @ 14:46 
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: 19.11.2015 @ 10:00 AM by BigMacca
Monday 9th November 2015 - Component Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 11 - Component Bench

Paused Bench Press
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 2
  • 115kg x 1
  • 130kg x 1
  • 140kg x 1

  • 150kg x 1 @ RPE8
  • 152.5kg x 1 @ RPE 8
  • 155kg x 1 @ RPE 8

      All solid and fluent enough - I did these to commands as well

Ballistic Bench Press
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3

Clapping Press Up
  • bw x 8
  • bw x 8
  • bw x 8
Thick Bar Curls
  • 40kg x 8
  • 40kg x 8
Pull Ups
  • 21.25kg x 8
  • 21.25kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Not so bad

Macca

xxx
BigMaccaIcon...17-11-2015 @ 11:41 
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		Wednesday 11th November 2015 - Classic Squats and Component Deads @ Middlewood

I felt pretty beat up yesterday (fell asleep watching TV at 20:00 which isn't like me at all), so I'm hoping today's session doesn't take too much effort as I need to recover a bit more it would seem...

Training with Padawan Jon

Week 11 - Classic Squats and Component Deads

Squats (Beltless up to 195kg)
  • bar x 10
  • 65kg x 10
  • 105kg x 10
  • 145kg x 3
  • 165kg x 2
  • 175kg x 1
  • 195kg x 1
  • 215kg x 1

  • 236.25kg x 3

      Very easy

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 185kg x 1 (Hook Grip)
  • 205kg x 1 (Hook Grip)

  • 220kg x 1 @ RPE8 (Hook Grip)
  • 225kg x 1 @ RPE8 (Hook Grip)
  • 227.5kg x 1 @ RPE8 (Hook Grip)

Ballistic Deads
  • 150kg x 3
  • 150kg x 3
  • 150kg x 3

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

Everything turned out to be surprisingly easy to be honest Happy

Off out to see Harry and Paul doing their stage show now Cool

Macca

xxx
BigMaccaIcon...19-11-2015 @ 09:58 
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 13th November 2015 - Classic Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 11 - Classic Bench

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

  • 137.5kg x 3 (PB)

      Easy

Strict Press
  • 80kg x 7
  • 80kg x 6
  • 80kg x 6
Weighted Dips
  • 52.5kg x 7
  • 52.5kg x 7
  • 52.5kg 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 under an hour

Macca

xxx
BigMaccaIcon...19-11-2015 @ 10:01 
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 14th November 2015 - Component Squats and Classic Deads @ Middlewood

Lifting solo today as Padawan Jon is busy being sick Grin

Week 11 - Component Squats and Classic Deads

Squats
  • 20kg x 10
  • 65kg x 10
  • 105kg x 3
  • 145kg x 3
  • 175kg x 2
  • 195kg x 1
  • 205kg x 1
  • 225kg x 1
  • 245kg x 1

  • 265kg x 1 @RPE8
  • 265kg x 2 @RPE8
  • 265kg x 2 @RPE8

      Pretty solid to be honest

Ballistic Squats
  • 180kg x 3
  • 180kg x 3
  • 180kg x 3
Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 185kg x 1 (Hook Grip)

  • 210kg x 3 (Hook Grip)
Box Jumps
  • bw x 8
  • bw x 8
  • bw x 8
Glute Ham Raise
  • 5kg x 8
  • 5kg x 8
  • 5kg x 8

    I also did some core work to finish

Now at some point during the ballistic squats I must have done something to goose my good knee, as when I cam to deadlift I was getting quite a bit of pain behind my patella....
I managed to the work done, but something was not right for sure.....

2 hours post training and it's swollen a little but bloody painful when flexed more than about 45 degrees when under load.
I'm sure the pain is just down to the swelling, but I could do without it to be honest.

I'm supposed to be maxing out next weekend, which means I have a very light week coming up (a good thing), but it may well mean postponing the 1RM stuff until it's fully recovered.

Balls!

Grin

Macca

xxx
BigMaccaIcon...19-11-2015 @ 15:58 
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 16th November 2015 - Component Bench / Assistance @ Middlewood

Tonight's session is really just a deadload in preparation for a 1RM attempt on Friday.
This is good news as my knee is still in a bit of a state. I have full range of motion, but trying to put any torque through it when it's flexed more than about 45 degree's is pretty painful (I can't do a pistol squat with it at the moment which isn't a good sign).

I'll be able to get through tonight's session, but I suspect my planned 1RM deadlift session for Wednesday will have to be tagged along to the 1RM Squat session on Saturday (assuming it's healed enough of course)

Training with Padawan Jon

Week 12 - Component Bench

Paused Bench Press
  • 20kg x 10
  • 60kg x 10

  • 85kg x 1
  • 85kg x 1
  • 85kg x 1


      Shortest bench session ever

Thick Bar Curls
  • 30kg x 8
  • 30kg x 8
Pull Ups
  • bw x 8
  • bw x 8
  • bw x 18
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Wow, my knee didn't like benching at all.......

It's needs to start sorting itself out sharpish!

Macca

xxx
BigMaccaIcon...20-11-2015 @ 14:05 
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 18th November 2015 - Classic Squats and Component Deads @ Middlewood

My knee has improved enough that I think we're ok for some light sqauts and deads....

Training with Padawan Jon

Week 12 - Classic Squats and Component Deads

Squats
  • bar x 10
  • 65kg x 10
  • 105kg x 5
  • 125kg x 1

  • 145kg x 1
  • 145kg x 1
  • 145kg x 1

      Had to take these steady as the eccentric portion of the lift was not the best on my knee

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)

  • 130kg x 1
  • 130kg x 1
  • 130kg x 1

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

Ok - deadlifting didn't feel to bad on my knee, so I should be able to test my 1RM on pulls at the very least come Saturday.....

Macca

xxx
BigMaccaIcon...23-11-2015 @ 10:24 
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 20th November 2015 - Classic Bench / Assistance @ Middlewood

My knee is getting better each day, but it's far from being able to squat properly with.
However, I do think I can bench with it (which is a good sign) so tonight's planned 1RM test can go ahead Cool

Training with Padawan Jon

Week 12 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 105kg x 3
  • 120kg x 1
  • 135kg x 1
  • 150kg x 1

  • 165kg x 1 (PB)

      Surprisingly easy Cool Grin

Strict Press
  • 60kg x 8
  • 60kg x 8
  • 60kg x 8
Dips
  • bw x 8
  • bw x 8
  • bw x 8
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8


    I also did some side and rear lateral raises

Very happy with that, the 165kg felt really, really comfy.
I was tempted to go for 170kg afterwards, but I decided to get whilst the gettin's good

I'm sure there was some more there though Happy

Macca

xxx

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