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Macca's Log of Power!

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BigMaccaIcon...16-02-2016 @ 13:01 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Monday 8th February 2016 - Component Squats and Classic Deads @ Middlewood

Training with Padawan Jon.
Still not 100%, but not feeling too bad

Week 5 - 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
  • 170kg x 3
  • 190kg x 3
  • 210kg x 1

  • 227.5kg x 9 @RPE8
  • 220kg x 5 @RPE8
  • 220kg x 5 @RPE8

      The plan was to get up to 237.5kg, but it just wasn't there tonight. I was moving well enough but just lacking in some oomphf

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 1 (DOH)
  • 180kg x 1 (Hook Grip)
  • 200kg x 1 (Hook Grip)
  • 215kg x 1 (Hook Grip)

  • 230kg x 3 (Hook Grip)

      Surprisingly easy, I would have got another 3 reps I think....


Front Squats
  • 105kg x 5
  • 145kg x 8
  • 145kg x 8
  • 145kg x 8

Romanian Deadlifts
  • 185kg x 5
  • 185kg x 5
  • 185kg x 5

    I also did some core work to finish

Strange old session.

The Monkey AIDS seems to have knocked the s**t out of my squatting, but not so much my deadlift...

Hopefully I'll have stuck a bit of weight back on in a few days time and will be feeling a bit more like normal.

Macca

xxx
RobboIcon...16-02-2016 @ 13:19 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq		Benching looking mad strong Mac!
BigMaccaIcon...16-02-2016 @ 13:25 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Robbo said:Benching looking mad strong Mac!

It's moving quite well at the moment Mr R Happy
BigMaccaIcon...17-02-2016 @ 11:47 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 17.02.2016 @ 11:48 AM by BigMacca
Tuesday 9th February 2016 - Component Bench / Assistance @ Middlewood

Feeling a bit beat up from last nights session, but I'm good enough to bench Happy

Week 6 - Component Bench

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

  • 110kg x 5 @ RPE 8
  • 112.5kg x 5 @ RPE 8
  • 115kg x 5 @ RPE 8

      Not so bad to be honest


Close Grip Bench Press
  • 130kg x 5
  • 130kg x 5
  • 130kg x 5

Clapping Press Up
  • bw x 8
  • bw x 8
  • bw 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

Sweet!

Macca

xxx
BigMaccaIcon...18-02-2016 @ 13:03 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Thursday 11th February 2016 - Classic Squats and Component Deads @ Middlewood

Still coughing up lumps of crap off my chest, but feeling lots better.

Bodyweight is down a bit though....

Training with Padawan Jon

Week 6 - 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
  • 190kg x 2
  • 210kg x 1
  • 230kg x 1


  • 247.5kg x 5

      Pretty solid, another couple of reps there if required Happy

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)

  • 180kg x 5 @ RPE8 (Hook Grip)
  • 185kg x 5 @ RPE8 (Hook Grip)
  • 190kg x 5 @ RPE8 (Hook Grip)

Stiff Leg Deads
  • 145kg x 6
  • 145kg x 6
  • 145kg x 6

Nordic Ham Curl
  • Band Assisted x 5
  • Band Assisted x 5
  • Band Assisted x 5

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

Still not at 100%, but I can't be far off now.

Just need to stick a bit of lard back on Happy

Grin

Macca

xxx
BigMaccaIcon...18-02-2016 @ 16:12 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 21.02.2016 @ 12:27 PM by BigMacca
Friday 12th February 2016 - Classic Bench / Assistance @ Middlewood

Training solo for a quick AM session as we are of to that London to see Charlie and the Chocolate Factory today Happy

Week 6 - 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

  • 151.25kg x 5 (PB)

      No more there today, but it's a five rep PB (the self unrack usually robs me of a rep or two)

Strict Press
  • 75kg x 8
  • 75kg x 8
  • 75kg x 7
Weighted Dips
  • 50kg x 7
  • 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

Done and dusted in 40 minutes Grin

Macca

xxx
BigMaccaIcon...19-02-2016 @ 11:22 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 21.02.2016 @ 12:28 PM by BigMacca
Saturday 14th February 2016 - Component Squats and Classic Deads @ Middlewood

Back from a fun weekend in London, ready to blast through a session

Training with Padawan Jon

Week 6 - 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
  • 175kg x 2
  • 195kg x 1
  • 205kg x 1

  • 215kg x 5 @RPE8
  • 220kg x 5 @RPE8
  • 225kg x 5 @RPE9

      These are just nasty, but 225kg is for 5 is an equal PB (where I finished up last time) so hopefully I can push it up by 10kg or so in the next 3 weeks

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 180kg x 1 (Hook Grip)
  • 200kg x 1 (Hook Grip)

  • 217.5kg x 5 (Hook Grip)

Front Squats (Paused)
  • 105kg x 5
  • 150kg x 5
  • 150kg x 5
  • 150kg x 5

Romanian Deadlifts
  • 190kg x 5
  • 190kg x 5
  • 190kg x 5
Glute Ham Raise[/size]
  • 5kg x 8
  • 5kg x 8
  • 5kg x 8

    I also did some core work to finish

Touch old session, but a lot of honest graft was put in Grin

Macca

xxx
BigMaccaIcon...21-02-2016 @ 12:28 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 21.02.2016 @ 15:54 PM by BigMacca
Monday 15th February 2016 - Component Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 7 - Component Bench

Bench With Chains (50kg at the top)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 2

  • 115kg x 5 @ RPE 8
  • 117.5kg x 5 @ RPE 8
  • 120kg x 5 @ RPE 9

      Pretty solid tonight


Close Grip Bench Press
  • 132.5kg x 5
  • 135kg x 5
  • 137.5kg x 5

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

Bench is feeling strong at the moment - I can almost taste the big 180 Grin

Macca

xxx
BigMaccaIcon...21-02-2016 @ 15:55 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Wednesday 17th February 2016 - Classic Squats and Component Deads @ Middlewood

I've just about stopped coughing now, so hopefully I'll be a 100% in a day or two!

Training with Padawan Jon

Week 7 - 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 2
  • 210kg x 1
  • 235kg x 1


  • 255kg x 3

      Really easy - at least 3 more there

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

  • 185kg x 5 @ RPE8 (Hook Grip)
  • 190kg x 5 @ RPE8 (Hook Grip)
  • 195kg x 5 @ RPE8 (Hook Grip)

Stiff Leg Deads
  • 160kg x 6
  • 160kg x 6
  • 160kg x 6

Nordic Ham Curl
  • Band Assisted x 5
  • Band Assisted x 5
  • Band Assisted x 5

Weighted Chins
  • 7.5kg x 6 (wide grip)
  • 7.5kg x 6 (Medium Grip)
  • 7.5kg x 6 (Narrow Grip)

Tough old session, but I'm starting to feel very thick, solid, tight again Cool

Macca

xxx
BigMaccaIcon...22-02-2016 @ 14:11 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Friday 19th February 2016 - Classic Bench / Assistance @ Middlewood

Training solo

Week 7 - Classic Bench

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

  • 155kg x 3

      Solid enough

Strict Press
  • 87.5kg x 5
  • 87.5kg x 4
  • 70kg x 8
Weighted Dips
  • 30kg x 10
  • 30kg x 10
  • 30kg x 10
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Not so bad.

I've had to drop the weight on the dips a little as I'm getting a bit of pain in my left clavicle (old injury), should be ok - I'll just need to be careful for a few weeks

Macca

xxx
BigMaccaIcon...23-02-2016 @ 11:07 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 20th February 2016 - Component Squats and Classic Deads @ Middlewood

Training solo today as Padawan Jon is otherwise engaged -I can't do tomorrow as I'm doing the Junior Park Run with Mini Mac first thing and then working from 11:00

Week 7 - 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
  • 165kg x 2
  • 185kg x 1
  • 205kg x 1

  • 220kg x 5 @RPE8
  • 225kg x 5 @RPE8
  • 230kg x 5 @RPE8.5

      I never felt less like squatting in my life, but I got through Grin

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

  • 225kg x 3 (Hook Grip)

Front Squats (Paused)
  • 105kg x 5
  • 152.5kg x 5
  • 152.5kg x 5
  • 152.5kg x 5

Box Jumps
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some core work to finish

Nasty stuff - Due to my procrastination, it took about 2.5 hours to get through Eek

I'm not looking forward to running in the morning......

Macca

xxx
BigMaccaIcon...24-02-2016 @ 15:58 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Monday 22nd February 2016 - Component Bench / Assistance @ Middlewood

Training with Padawan Jon (I survived the run yesterday Grin)

Week 8 - Component Bench

Bench With Chains (50kg at the top)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 80kg x 5
  • 105kg x 1

  • 117.5kg x 5 @ RPE9
  • 120kg x 5 @ RPE 8
  • 122.5kg x 5 @ RPE 9

      Meh! The first set was tough (really tough) and I had to have a word with myself to get through the next two! More warmup is required perhaps?

Close Grip Bench Press
  • 135kg x 5
  • 137.5kg x 5
  • 140kg x 5

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

Things got better after making a mess of the first working set Happy

I'm also pretty happy with hitting 140kg for 5 on the close grip bench as a last set!

Macca

xxx
BigMaccaIcon...26-02-2016 @ 12:11 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Thursday 25th February 2016 - Classic Squats and Component Deads @ Middlewood

For the first time in a long time, I'm feeling rather frisky going into a session Cool
Training with Padawan Jon

Week 8 - Classic Squats and Component Deads

Squats (Beltless up to 225kg)
  • bar x 10
  • 65kg x 10
  • 85kg x 10
  • 125kg x 5
  • 145kg x 5
  • 165kg x 3
  • 185kg x 1
  • 205kg x 1
  • 225kg x 1
  • 245kg x 1


  • 262.5kg x 5 - (PB)

      I could tell by my warmup sets that tonight was going to be a good night Happy
      I only had 2 reps at 262.5kg scheduled in, but I couldn't leave it there - 5 reps were very comfortable and I'd have bet the house on having 2 more in me Eek

      #GAINZ

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

  • 190kg x 5 @ RPE8 (Hook Grip)
  • 195kg x 5 @ RPE8 (Hook Grip)
  • 200kg x 5 @ RPE8 (Hook Grip)

Stiff Leg Deads
  • 165kg x 6
  • 165kg x 5
  • 165kg x 5

Nordic Ham Curl
  • Band Assisted x 5
  • Band Assisted x 5
  • Band Assisted x 5

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

Boom!

Really enjoyed that, what a difference going into a session feeling half human can actually make Happy

Based on tonight's efforts, there is a ridiculous squat on the horizon....

Grin

Macca

xxx
JackRevansIcon...26-02-2016 @ 12:17 
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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		Massive!
matthewvcIcon...26-02-2016 @ 13:38 
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‘downsizing’
Member 5704, 3221 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq		you got to be over 300kg off that 5RM.

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