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BigMacca | ... | 17-01-2016 @ 14:26 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Post Edited: 09.02.2016 @ 11:11 AM by BigMacca Friday 15th January 2016 - Classic Squats and Component Deads @ MiddlewoodI didn't get back until 21:30 on Thursday, so I missed training So we move the session to Friday and I do it solo! (it also means I'll be training Fri / Sat and Sun to catch up) Week 2 - Classic Squats and Component DeadsSquats (Beltless up to 205kg) - bar x 10
- 65kg x 10
- 85kg x 10
- 125kg x 5
- 145kg x 5
- 165kg x 3
- 190kg x 3
- 205kg x 1
- 225kg x 1
**240kg x 4**
*Easy to be honest*
- 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)
**225kg x 5 @ RPE8 (Hook Grip)**
**230kg x 5 @ RPE8 (Hook Grip)**
**235kg x 5 @ RPE8 (Hook Grip)**
Power Shrugs (Hook Grip) - 190kg x 5
- 190kg x 5
- 190kg x 5
Weighted Chins - 10kg x 7 (wide grip)
- 10kg x 7 (Medium Grip)
- 10kg x 7 (Narrow Grip)
Pendley Rows - 75kg x 8
- 75kg x 8
- 75kg x 8
Pretty solid session but it took some effort to do it solo on a cold Friday night Macca xxx | ||

BigMacca | ... | 18-01-2016 @ 14:19 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Saturday 16th January 2016 - Classic Bench / Assistance @ MiddlewoodTraining solo this morning to fit my second bench session of the week in Week 2 - Classic BenchBench Press (touch and go) - 20kg x 10
- 60kg x 10
- 80kg x 5
- 100kg x 3
- 115kg x 2
- 130kg x 1
**147.5kg x 4**
*Easy - Last rep was paused as well*
- 50kg x 8
- 50kg x 8
- 50kg x 8
- bw x 8
- bw x 8
- bw x 8
*I also did some side and rear lateral raises*
Took just over 45 minutes. Macca xxx | ||

BigMacca | ... | 21-01-2016 @ 14:39 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Sunday 17th January 2016 - Component Squats and Classic Deads @ MiddlewoodTraining with Padawan Jon and starting to feel a little beat from training 3 days consecutively. Week 2 - Component Squats and Classic DeadsLow Box Squats (Below parallel) - 20kg x 10
- 65kg x 10
- 85kg x 5
- 105kg x 3
- 125kg x 3
- 145kg x 3
- 165kg x 3
- 185kg x 1
- 205kg x 1
**220kg x 5 @RPE8**
**225kg x 5 @RPE8**
**230kg x 5 @RPE8**
*The 230kg set was a RPE9 for sure, I was gassing a little on rep number 4 of each set so they were all a little tough to be honest*
- 60kg x 10 (DOH)
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 165kg x 1 (Hook Grip)
- 185kg x 1 (Hook Grip)
- 200kg x 1 (Hook Grip)
**210kg x 4 (Hook Grip)**
Front Squats - 105kg x 5
- 135kg x 8
- 135kg x 8
- 135kg x 8
Romanian Deadlifts - 185kg x 5
- 185kg x 5
*I also did some core work to finish*
Tough, tough, tough. Macca xxx | ||

BigMacca | ... | 22-01-2016 @ 17:31 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Post Edited: 09.02.2016 @ 11:12 AM by BigMacca Monday 19th January 2016 - Component Bench / Assistance @ MiddlewoodStill doing Tuesday / Thursday this week as I had an event to go to last night Training with Padawan Jon Week 3 - Component BenchPin Presses (pins set at just below chest height) - 20kg x 10
- 20kg x 10
- 60kg x 10
- 80kg x 5
- 100kg x 3
- 110kg x 2
- 125kg x 1
**137.5kg x 5 @ RPE 8**
**142.5kg x 5 @ RPE 8**
**147.5kg x 5 @ RPE 9.5**
*Very tough stuff tonight, the last set was nearly an RPE 10 (I got the last rep without killing myself but there was not another there)*
- 87.5kg x 6
- 87.5kg x 5
- 87.5kg x 5
DB Press (slight incline) - 37.5kg x 8
- 37.5kg x 8
- 37.5kg x 8
- 22kg x 8
- 22kg x 8 + 8 @ 16kg
- 25kg x 7
- 25kg x 7
- bw x 10
- 12.5kg 6
- 12.5kg x 6
- 16kg x 8
- 16kg x 8
Decent enough session - I'll need to pick my weights a bit more carefully next week though Macca xxx | ||

BigMacca | ... | 25-01-2016 @ 10:35 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Thursday 21st January 2016 - Classic Squats and Component Deads @ MiddlewoodTraining with Padawan Jon Week 3 - Classic Squats and Component DeadsSquats (Beltless up to 210kg) - bar x 10
- 65kg x 10
- 85kg x 10
- 125kg x 5
- 145kg x 5
- 165kg x 3
- 185kg x 3
- 205kg x 1
- 225kg x 1
**247.5kg x 3**
*Easy - at least another 4 reps there*
- 60kg x 10 (DOH)
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 165kg x 1 (Hook Grip)
- 180kg x 1 (Hook Grip)
- 210kg x 1 (Hook Grip)
**230kg x 5 @ RPE8 (Hook Grip)**
**235kg x 5 @ RPE8 (Hook Grip)**
**240kg x 5 @ RPE8 (Hook Grip)**
Power Shrugs (Hook Grip) - 190kg x 5
- 190kg x 5
- 190kg x 5
Weighted Chins - 10kg x 7 (wide grip)
- 10kg x 7 (Medium Grip)
- 10kg x 7 (Narrow Grip)
Pendley Rows - 75kg x 8
- 75kg x 8
- 75kg x 8
Solid stuff - Deadlifting is actually feeling pretty good at the moment and it seems breaking down my tech and starting from scratch is now starting to pay off The 6 weeks of doing no other pulls other than beltless Romanian Deadlifts has played a large part in this I feel Macca xxx | ||

BigMacca | ... | 28-01-2016 @ 13:03 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Friday 22nd January 2016 - Classic Bench / Assistance @ MiddlewoodTraining solo as usual on a Friday evening Week 4 - Classic BenchBench 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
**151.25kg x 3**
*I messed the unrack up a little, but the set was solid enough*
- 50kg x 7
- 50kg x 7
- 50g x 7
- bw x 8
- bw x 8
- bw x 8
*I also did some side and rear lateral raises*
Took just over 40 minutes. Macca xxx | ||

BigMacca | ... | 28-01-2016 @ 13:07 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Post Edited: 28.01.2016 @ 13:07 PM by BigMacca Sunday 24th January 2016 - Component Squats and Classic Deads @ MiddlewoodStarting late (20:00) as work has got in the way Training with Padawan Jon Week 3 - Component Squats and Classic DeadsLow Box Squats (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 1
**225kg x 5 @RPE8**
**230kg x 5 @RPE8**
**235kg x 5 @RPE9**
*I had to work for that last set*
- 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)
**217.5kg x 3 (Hook Grip)**
Front Squats - 105kg x 5
- 140kg x 8
- 140kg x 8
- 140kg x 8
Romanian Deadlifts - 185kg x 5
- 185kg x 5
- 185kg x 5
*I also did some core work to finish*
Solid session considering the very late start on a Sunday evening Macca xxx | ||

BigMacca | ... | 02-02-2016 @ 13:36 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Monday 25th January 2016 - Component Bench / Assistance @ MiddlewoodTraining with Padawan Jon Week 4 - Component BenchPin 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**
**145kg x 5 @ RPE 8**
**150kg x 4 @ RPE 9**
*Solid enough, but I gassed a little on the last set*
- 87.5kg x 6
- 87.5kg x 5
- 87.5kg x 5
DB Press (slight incline) - 37.5kg x 8
- 37.5kg x 8
- 37.5kg x 8
- 22kg x 8
- 22kg x 8 + 8 @ 16kg
- 25kg x 8
- 25kg x 7
- bw x 10
- 12.5kg 6
- 12.5kg x 6
- 16kg x 8
- 16kg x 8
Not too bad, hopefully I can push the pin presses for one last week and end up with a solid 5 reps on 152.5kg Macca xxx | ||

BigMacca | ... | 02-02-2016 @ 13:51 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Post Edited: 09.02.2016 @ 11:14 AM by BigMacca Wednesday 27th January 2016 - Classic Squats and Component Deads @ MiddlewoodIt had to happen, I've finally caught the black death that has been doing the rounds at school / home / work since early November! I managed to avoid it thus far even though both Mrs Macca and Mini Mac have both been sick (along with half my office) before Christmas, but one of the Guy's in my office came in coughing and spluttering on Monday and has infected me I started with a chesty cough this afternoon and my temperature has been a couple of degree's warmer than normal. I'm training as it's likely to be the last in this week I'm able (Patient Zero at work has been on his back with a fever for the last 2 days....) Training with Padawan Jon Week 4 - Classic Squats and Component DeadsSquats (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
- 215kg x 1
- 235kg x 1
**255kg x 3**
*Easy enough, although I coughed after the second rep and lost most of my air making the last rep a bit slower than the first two*
- 60kg x 10 (DOH)
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 165kg x 1 (Hook Grip)
- 180kg x 1 (Hook Grip)
- 200kg x 1 (Hook Grip)
- 220kg x 1 (Hook Grip)
**235kg x 5 @ RPE8 (Hook Grip)**
**240kg x 5 @ RPE8 (Hook Grip)**
**245kg x 5 @ RPE8 (Hook Grip)**
Power Shrugs (Hook Grip) - 195kg x 5
- 195kg x 5
- 195kg 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
I'm going to pay for that session dearly tomorrow, I'm already starting to feel rough...... Macca xxx | ||

BigMacca | ... | 09-02-2016 @ 10:59 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Update - I got ill I had a fever for 4 days (4 bloody days mind) accompanied by a particularly nasty chest infection. I ended up having just over a week off training and have dropped a bit of weight The four day fever must have been like being on DNP I had next to no appetite though so I definitely lost some gainz. I'm still coughing s**te up off my chest, but I'm just about recovered now. Time to rebuild! Macca | ||

BigMacca | ... | 09-02-2016 @ 11:04 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Wednesday 3rd February 2016 - Component Bench / Assistance @ MiddlewoodOk, so after spending the last 7 days dying, I'm well enough to try and train a bit (I think). Training days are all over the place at the moment as I try and catch back up on the sessions I've missed. Training with Padawan Jon Week 5 - Component BenchPin 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
**142.5kg x 5 @ RPE 8 (more like RPE9)**
**147.5kg x 5 @ RPE 8**
**152.5kg x 5 @ RPE 9.5**
*I was surprisingly strong on these tonight....*
- 70kg x 8
- 70kg x 8
- 70kg x 8
DB Press (slight incline) - 37.5kg x 8
- 37.5kg x 8
- 37.5kg x 8
- 22kg x 8
- 22kg x 8 + 8 @ 16kg
- 17.5kg x 8
- 17.5kg x 8
- bw x 10
- 12.5kg 6
- 12.5kg x 6
- 16kg x 8
- 16kg x 8
I can feel that the session took a chunk or two out of my soul - Hopefully not enough to set me back illness-wise..... Macca xxx | ||

BigMacca | ... | 11-02-2016 @ 16:06 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Friday 5th February 2016 - Classic Squats and Component Deads @ MiddlewoodOk - the last session did hit me a bit harder than I would have liked and I was pretty wasted yesterday (falling asleep on the sofa at 18:30 wasted) so I'm not too sure what to expect from tonight.... Training with Padawan Jon Week 5 - Classic Squats and Component DeadsSquats (Beltless up to 210kg) - bar x 10
- 65kg x 10
- 85kg x 10
- 125kg x 5
- 145kg x 5
- 170kg x 3
- 195kg x 3
- 220kg x 1
- 240kg x 1
**262.5kg x 3**
*Tough! I just didn't feel solid under the bar. I got through the reps though but not I didn't like the cut of their jib at all*
- 60kg x 10 (DOH)
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 165kg x 1 (Hook Grip)
- 180kg x 1 (Hook Grip)
- 185kg x 1 (Hook Grip)
- 205kg x 1 (Hook Grip)
- 225kg x 1 (Hook Grip)
**240kg x 5 @ RPE8 (Hook Grip)**
**245kg x 5 @ RPE9 (Hook Grip)**
**225kg x 7 @ RPE8 (Hook Grip)**
*I hit a bit of a wall on the 2nd working set so I dropped the weight a little to get some reps in. I'm struggling more than I would like after the Monkey AIDS!*
- 195kg x 5
- 195kg x 5
- 195kg x 5
Weighted Chins - 7.5kg x 8 (wide grip)
- 7.5kg x 8 (Medium Grip)
- 7.5kg x 8 (Narrow Grip)
Pendley Rows - 80kg x 8
- 80kg x 8
- 80kg x 8
Ok - I got through it, but I'm still not firing on all cylinders! Macca xxx | ||

BigMacca | ... | 11-02-2016 @ 16:07 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Saturday 6th February 2016 - Classic Bench / Assistance @ MiddlewoodQuick solo AM session before I go out for lucnh Week 5 - Classic BenchBench Press (touch and go) - 20kg x 10
- 60kg x 10
- 80kg x 5
- 100kg x 3
- 115kg x 2
- 130kg x 1
- 145kg x 1
**160kg x 3****(PB)**
*Better than I expected, I messed up the un-rack so I probably had another rep or two in there with a spotter*
- 50kg x 8
- 50kg x 7
- 50kg x 6
- bw x 8
- bw x 8
- bw x 8
*I also did some side and rear lateral raises*
Pretty happy with that to be honest Macca xxx | ||

JackRevans | ... | 13-02-2016 @ 14:24 | |

'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Post Edited: 13.02.2016 @ 14:51 PM by JackRevans I have recently become addicted to pork scratchings to the point where it is affecting my life. For example I was out somewhere this morning and got an urge so I had to rush home to my pork scratching stash. Iv had 3 packets todayEdit: make that 4 packets | ||

BigMacca | ... | 13-02-2016 @ 16:52 | |

understanding of the sport, little he has. Member 798, 9946 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | JackRevans said:I have recently become addicted to pork scratchings to the point where it is affecting my life. For example I was out somewhere this morning and got an urge so I had to rush home to my pork scratching stash. Iv had 3 packets todayEdit: make that 4 packets I expect you to start becoming progressively more awesome with each packet consumed | ||

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