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BigMaccaIcon...17-01-2016 @ 14:26 
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: 09.02.2016 @ 11:11 AM by BigMacca
Friday 15th January 2016 - Classic Squats and Component Deads @ Middlewood

I didn't get back until 21:30 on Thursday, so I missed training Unhappy

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 Deads

Squats (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

15" 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)

  • 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 Grin

Macca

xxx
BigMaccaIcon...18-01-2016 @ 14:19 
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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
Saturday 16th January 2016 - Classic Bench / Assistance @ Middlewood

Training solo this morning to fit my second bench session of the week in

Week 2 - 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

  • 147.5kg x 4

      Easy - Last rep was paused as well

Weighted Dips
  • 50kg x 8
  • 50kg x 8
  • 50kg 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.

Macca

xxx
BigMaccaIcon...21-01-2016 @ 14:39 
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
Sunday 17th January 2016 - Component Squats and Classic Deads @ Middlewood

Training with Padawan Jon and starting to feel a little beat from training 3 days consecutively.

Week 2 - Component Squats and Classic Deads

Low 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

Deadlifts
  • 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.

Grin

Macca

xxx
BigMaccaIcon...22-01-2016 @ 17:31 
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: 09.02.2016 @ 11:12 AM by BigMacca
Monday 19th January 2016 - Component Bench / Assistance @ Middlewood

Still doing Tuesday / Thursday this week as I had an event to go to last night

Training with Padawan Jon

Week 3 - 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
  • 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)


Strict Press
  • 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
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 25kg x 7
  • 25kg x 7
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Decent enough session - I'll need to pick my weights a bit more carefully next week though Happy

Macca

xxx
BigMaccaIcon...25-01-2016 @ 10:35 
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
Thursday 21st January 2016 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon

Week 3 - 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
  • 185kg x 3
  • 205kg x 1
  • 225kg x 1

  • 247.5kg x 3

      Easy - at least another 4 reps there

15" Deadlifts
  • 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 Cool

Macca

xxx
BigMaccaIcon...28-01-2016 @ 13:03 
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 22nd January 2016 - 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
  • 140kg x 1

  • 151.25kg x 3

      I messed the unrack up a little, but the set was solid enough

Weighted Dips
  • 50kg x 7
  • 50kg x 7
  • 50g 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 40 minutes.

Macca

xxx
BigMaccaIcon...28-01-2016 @ 13:07 
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: 28.01.2016 @ 13:07 PM by BigMacca
Sunday 24th January 2016 - Component Squats and Classic Deads @ Middlewood

Starting late (20:00) as work has got in the way Unhappy

Training with Padawan Jon

Week 3 - Component Squats and Classic Deads

Low 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 Grin

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)

  • 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 Happy

Macca

xxx
BigMaccaIcon...02-02-2016 @ 13:36 
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
Monday 25th January 2016 - Component Bench / Assistance @ Middlewood

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
  • 145kg x 5 @ RPE 8
  • 150kg x 4 @ RPE 9

      Solid enough, but I gassed a little on the last set


Strict Press
  • 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
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 25kg x 8
  • 25kg x 7
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 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
BigMaccaIcon...02-02-2016 @ 13:51 
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: 09.02.2016 @ 11:14 AM by BigMacca
Wednesday 27th January 2016 - Classic Squats and Component Deads @ Middlewood

It 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 Unhappy

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 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
  • 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

15" Deadlifts
  • 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
BigMaccaIcon...09-02-2016 @ 10:59 
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
Update - I got ill Grin

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 Unhappy

The four day fever must have been like being on DNP Grin
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
BigMaccaIcon...09-02-2016 @ 11:04 
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
Wednesday 3rd February 2016 - Component Bench / Assistance @ Middlewood

Ok, 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 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

  • 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....


Strict Press
  • 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
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

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
BigMaccaIcon...11-02-2016 @ 16:06 
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 5th February 2016 - Classic Squats and Component Deads @ Middlewood

Ok - 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 Deads

Squats (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

15" Deadlifts
  • 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!

Power Shrugs (Hook Grip)
  • 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
BigMaccaIcon...11-02-2016 @ 16:07 
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
Saturday 6th February 2016 - Classic Bench / Assistance @ Middlewood

Quick solo AM session before I go out for lucnh

Week 5 - 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 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

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

Pretty happy with that to be honest Happy

Macca

xxx
JackRevansIcon...13-02-2016 @ 14:24 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 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 today

Edit: make that 4 packets
BigMaccaIcon...13-02-2016 @ 16:52 
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
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 today

Edit: make that 4 packets

I expect you to start becoming progressively more awesome with each packet consumed

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