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Macca's Log of Power!

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BigMaccaIcon...26-02-2016 @ 15:11 
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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
JackRevans said:Massive!

HUGE!


matthewvc said:you got to be over 300kg off that 5RM.

Yup, I know.

However, when the stop end weights go on the bar, it's not just going up and down that's the issue Grin

Stabilisation also plays a pretty big role and can rob kg's if the old core is not upto it....

I'm feeling good at the moment though, the squats with chains are helping as they are unstable as a mother f**ker when walking the bar out and setting up.

My beltless front squat is also as strong as it's ever been so hopefully everything will hold up Happy
BigMaccaIcon...29-02-2016 @ 15:03 
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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		Friday 26th February 2016 - Classic Bench / Assistance @ Middlewood

Training solo tonight

Week 8 - 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 2

      A bit of a s**tty start position due to the self un-rack, but it was a comfy double none the less

Strict Press
  • 87.5kg x 6
  • 87.5kg x 5
  • 87.5kg x 4
Weighted Dips
  • 30kg x 8
  • 30kg x 8
  • 30kg x 8
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Took around an hour

Macca

xxx
AppetiteIcon...01-03-2016 @ 09:00 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		Not been here for a while, the numbers are unbelievable Macca. You got to be looking at the squat world record.

Will we see you on the platform any time soon?
PaulLewandowskiIcon...01-03-2016 @ 10:18 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Just seen your recent numbers, very strong!
BigMaccaIcon...01-03-2016 @ 10:48 
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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
Appetite said:Not been here for a while, the numbers are unbelievable Macca. You got to be looking at the squat world record.

Will we see you on the platform any time soon?

I'm going to do some comps this year mate Happy

I'm sure I have a big squat in me at the moment, but I'm having to be careful with my knee at present...

I'm surfing the injury zone at the moment, it was fine after the 265kg for 5 midweek, but I lost my line a little with the heavy chain work at the weekend and tweaked it again.

It's not too bad and i'll be ok to squat on Thursday, but I think after this training cycle is done (4 weeks left) I'll need to back off for a spell to let it completely heal.

I'm also sitting closer to 90kg than 80kg at the moment Grin


PaulLewandowski said:Just seen your recent numbers, very strong!

Cheers Paul,

I'm actually feeling pretty good for the first time in a while, even my deadlift is looking solid (for me) again Happy
matthewvcIcon...01-03-2016 @ 12:50 
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‘downsizing’
Member 5704, 3219 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Post Edited: 01.03.2016 @ 12:50 PM by matthewvc
are you planning on GPC/BPU?
only sitting at 90kg with aim to cut to 82.5kg shouldn't be a huge nightmare under 24-hour weigh-in rules
week long water load, carb cut + dandelion root and senna should get you to 85-ish,
the rest hot bath and a good rehydrate and glycogen loading plan, be back up to, maybe even over 90kg by time comp starts.
BigMaccaIcon...01-03-2016 @ 13:06 
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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
matthewvc said:are you planning on GPC/BPU?
only sitting at 90kg with aim to cut to 82.5kg shouldn't be a huge nightmare under 24-hour weigh-in rules
week long water load, carb cut + dandelion root and senna should get you to 85-ish,
the rest hot bath and a good rehydrate and glycogen loading plan, be back up to, maybe even over 90kg by time comp starts.

I'm a GBPF kind of guy Matt Happy

I can drop 4kg for a 2 hour weigh in without too much drama.

I'm 87.5 at the moment so could do 83's with a weeks prep.

The question is, can I be arsed with it?
I may just compete in the 93kg class weighing just under 90kg (unless I put some stodge on if course Grin )
RobboIcon...01-03-2016 @ 14:10 
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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		Get hench(er) and do 93s!!!
BigMaccaIcon...02-03-2016 @ 11:04 
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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: 02.03.2016 @ 11:07 AM by BigMacca
Sunday 29th February 2016 - Component Squats and Classic Deads @ Middlewood

I had to switch to Sunday this week as I was tied up yesterday.

I did the Junior Park run earlier today with Mini Man so my legs might be a little heavy for this one...

Training solo

Week 8 - 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

  • 222.5kg x 5 @RPE8
  • 227.5kg x 5 @RPE8
  • 232.5kg x 5 @RPE9

      Solid enough, but i lost my line a little on the 3rd rep of the 2nd set and tweaked my knee a little during the recovery. I was ok to carry on, but I had to ensure that my form was perfect.

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

  • 230kg x 5 (Hook Grip)

      Very happy with this, should have only been a double but I steamed on for 5 reps - I had at least one more as well (pretty sure I had 2 left)
      This is very encouraging as my all time best was 230kg for 7 reps during a strongman comp (that was with whippy bar and straps to boot)


Front Squats (Paused)
  • 105kg x 5
  • 125kg x 8
  • 125kg x 8
  • 125kg x 8

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

Tired, but very happy with that.

Hopefully my knee will be ok in a day or two (it doesn't feel too bad, just a tweak).
After this training cycle is done (4 more weeks), I think I'll need to have a few weeks working at lower percentages to let my knee fully recover.
I'm surfing the injury wave at the moment.....

Macca

xxx
BigMaccaIcon...04-03-2016 @ 14:21 
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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		Tuesday 1st March 2016 - Component Bench / Assistance @ Middlewood

I've got a bloody cold now!

Stupid children, being at stupid school, dreading stupid germs!!!!

I made the mistake a sharing a water bottle whilst out running with Mini Mac - I'm not too bad, just got a slight temperature and a streaming nose

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
  • 100kg x 1

  • 120kg x 5 @ RPE8 (Actually RPE10)
  • 122.5kg x 5 @ RPE 8
  • 125kg x 4 @ RPE 9

      The last set was a bit sticky and I left it at 4 reps, live to fight another day and all that Happy

Close Grip Bench Press
  • 137.5kg x 5
  • 140kg x 5
  • 142.5kg 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
  • 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

Tough old session (the chain work is pretty brutal) but it's another in the can :coolL

Macca

xxx
BigMaccaIcon...07-03-2016 @ 10:43 
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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: 07.03.2016 @ 10:43 AM by BigMacca
Thursday 4th October 2016 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon.

This will be his last session as a free man as he's getting married on Saturday (well he'll always be a Freeman as that's his name, but you know what I mean Happy )

Week 9 - Classic Squats and Component Deads

Squats (Beltless up to 230kg)
  • bar x 10
  • 65kg x 10
  • 105kg x 10
  • 145kg x 5
  • 170kg x 3
  • 190kg x 1
  • 210kg x 1
  • 230kg x 1
  • 250kg x 1

  • 270kg 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)

  • 195kg x 5 @ RPE8 (Hook Grip)
  • 200kg x 5 @ RPE8 (Hook Grip)
  • 205kg x 5 @ RPE8 (Hook Grip)

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

Romanian Deadlifts (beltless)
  • 190kg x 5
  • 190kg x 5
  • 190kg x 5

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

The bloody cold I picked up has gone onto my chest now (I've just stopped coughing from the last chest infection a couple of days ago Unhappy ) and I hit a bit of a wall during the deadlifts.
I just felt wasted!

We got through, but it was tough work tonight.

Hopefully I'll be feeling better for the weekend as I've got a day's worth of drinking to do / wedding to go to Grin

Macca

xxx
BigMaccaIcon...10-03-2016 @ 14:40 
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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 7th March 2016 - Component Squats and Classic Deads @ Middlewood

This session is a couple of days late due to Padawan's Jon's wedding, going to be working hard this week to catch backup

Training with Padawan Jon

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
  • 210kg x 1

  • 225kg x 5 @RPE8
  • 230kg x 5 @RPE8
  • 235kg x 5 @RPE8

      Tough, but solid

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 185kg x 1 (Hook Grip)
  • 200kg x 1 (Hook Grip)
  • 220kg x 1 (Hook Grip)

  • 237.5kg x 1 (Hook Grip)

Front Squats (Paused)
  • 105kg x 5
  • 155kg x 5
  • 155kg x 5
  • 155kg x 5

Box Jumps
  • bw x 8
  • bw x 8
  • bw x 8
Nordic Ham Curl[/size]
  • Band x 6
  • Band x 6
  • Band x 6

    I also did some core work to finish

Rough!

Solid, but rough Grin

Macca

xxx
BigMaccaIcon...11-03-2016 @ 11:27 
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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: 11.03.2016 @ 11:28 AM by BigMacca
Teusday 9th March 2016 - Component Bench / Assistance @ Middlewood

Hot on the heels of last night's carnage, we go to bench press.
I'm still bloody ill as well, although I've over the hump of it now I think!

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
  • 135kg x 1
  • 150kg x 1

  • 165kg x 2 @ RPE10 (PB)
  • 160kg x 2 @ RPE 9
  • 160kg x 2 @ RPE 9

      Balls, I was hoping for three solid sets at 165kg but alas it wasn't to be - Still it's the first paused work I've done in nearly three months so I can't be too bummed out about it.

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

Done in just under 90 minutes.

Pretty decent stuff - Bench is looking good a the moment!

p.s. I managed to tweak my back warming up for his session - I'm noit entirely sure what happened, but I got up a bit clumsily after some foam rolling and did myself a mischief.
Hopefully it will settle down in a day or two as it's hurting a bit at the moment.

Macca

xxx
RodgerIcon...11-03-2016 @ 13:04 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		Have you tried these?

[url=]http://therealporkcracklingcompany.com/shop/pork-scratchings.h...
BigMaccaIcon...11-03-2016 @ 13:07 
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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
Post Edited: 11.03.2016 @ 13:07 PM by BigMacca
Rodger said:Have you tried these?

[url=]http://therealporkcracklingcompany.com/shop/pork-scratchings.h...


Yeah, my favourite brand.

They do all sorts of different products available in different shops.

I get most of my stuff from the local quality save, but you can get their posher offerings in Sainsburys etc

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