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Macca's Log of Power!

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JackRevansIcon...15-03-2016 @ 15:27 
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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		What is your pudding of choice?
BigMaccaIcon...16-03-2016 @ 13:21 
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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
JackRevans said:What is your pudding of choice?

I make my own Ice Cream, so usually that Grin
PaulLewandowskiIcon...16-03-2016 @ 14:01 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Huge! Have you got your eyes on any comps coming up?
BigMaccaIcon...16-03-2016 @ 14:21 
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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
PaulLewandowski said:Huge! Have you got your eyes on any comps coming up?

Cheers Paul,

Yeah, there is a team comp in July - One person squats, one benches and one deadlifts that I'm going to do with Argumentative Mark and Big Dog Sob.

I'll do a full meet around then as well (I'll need to If I want to lift at the British this year...)
The_Lone_WolfIcon...16-03-2016 @ 14:27 
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I eat a lot of meat
Member 5124, 3011 posts
SQ 245, BP 130, DL 275
650.0 kgs @ 105kgs UnEq
BigMacca said:
I make my own Ice Cream, so usually that Grin


Talk to me and teach me your ways you absolute chap.
BigMaccaIcon...16-03-2016 @ 16:09 
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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
The_Lone_Wolf said:
Talk to me and teach me your ways you absolute chap.

Grin

Have a look here

http://icecreamscience.com/

I use this guy's ice cream base and preparation method, I've tried various different ways over the years but this one never fails to give superior results.
BigMaccaIcon...16-03-2016 @ 16:11 
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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 14th March 2016 - Component Bench / Assistance @ Middlewood

Training with Padawan Jon - Back on some sort of normal schedule for the moment

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
  • 145kg x 1

  • 160kg x 1 @ RPE8
  • 162.5kg x 1 @ RPE 8
  • 165kg x 1 @ RPE 9.5

      Meh, didn't feel great for these tonight and the last single on 165kg wasn't far off being a Max effort!

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
  • 25kg x 8
  • 25kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Bugger! I was really hoping that 165kg would be snappier than a particularly snappy thing, but alas this was not the case.
Hopefully it's just accumulated fatigue and I'll be a benching monster after next week's backoff.....

Macca

xxx
BigMaccaIcon...18-03-2016 @ 16:11 
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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		Wednesday 16th March 2016 - Classic Squats and Component Deads @ Middlewood

Training solo tonight as Padawan Jon is away on a training course.

Week 11 - Classic Squats and Component Deads

Squats (Beltless up to 225kg)
  • bar x 10
  • 65kg x 10
  • 105kg x 10
  • 145kg x 3
  • 165kg x 2
  • 185kg x 1
  • 205kg x 1
  • 225kg x 1

  • 247.5kg x 3

      Very easy if not a little untidy

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)

  • 230kg x 1 @ RPE8 (Hook Grip)
  • 235kg x 1 @ RPE8 (Hook Grip)
  • 240kg 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)

Ok - No major issues, just feeling a bit drained at the moment.

Everything was solid enough Happy

Macca

xxx
JackRevansIcon...18-03-2016 @ 16:41 
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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		question

when you make reference to "classic" lifts and "component" lifts, what does that mean?
BigMaccaIcon...22-03-2016 @ 16:50 
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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
JackRevans said:question

when you make reference to "classic" lifts and "component" lifts, what does that mean?

Classic is just the normal variant of a lift, so normal squat, bench and deadlift

Component is training a specific strength component of each lift, so Box squats and rack pressing to improve start strength and chain work to improve explosive power for example
BigMaccaIcon...22-03-2016 @ 16:52 
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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		Friday 18th March 2016 - Classic Bench / Assistance @ Middlewood

Training solo

Week 11 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 1
  • 135kg x 1

  • 151.25kg x 3

      Easy - I paused the last rep for a 2 count as well

Strict Press
  • 90kg x 5
  • 90kg x 4
  • 90kg 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 just under an hour

Macca

xxx
BigMaccaIcon...23-03-2016 @ 10:26 
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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		Sunday 20th March 2016 - Component Squats and Classic Deads @ Middlewood

Training with Padawan Jon for an early afternoon session.

I've been running with Mini Mac first thing.....

Week 11 - Component Squats and Classic Deads

Squats
  • 20kg x 10
  • 65kg x 10
  • 105kg x 3
  • 145kg x 3
  • 170kg x 2
  • 195kg x 1
  • 215kg x 1
  • 235kg x 1
  • 255kg x 1

  • 277.5kg x 1 @RPE8
  • 277.5kg x 1 @RPE8
  • 277.5kg x 1 @RPE8

      I pulled something in my calf re-racking the 215kg set and it was bothersome for the remainder of the session. I had to be a little cautious at the bottom of the squat just to ensure I didn't make it any worse.
      Still, easy singles on 277.5kg on a bad day is nothgin to be sniffed at Happy

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)

  • 217.5kg 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

Calf is still a bit sore - There is a small amount of bleeding / bruising down in my ankle now so some fibres have most certainly pinged but after a rather brutal bit of massaging, it's not feeling too bad at all now.
I now have a very light week coming up so with any luck I'll be a 100% for the max efforts Cool

Now I need lots of food, rest and beer Happy

Macca

xxx
EllD90Icon...23-03-2016 @ 11:18 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq		Seeing as you're consistently hitting these big numbers, can we get MaccaCam back into play!
BigMaccaIcon...23-03-2016 @ 12:23 
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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
EllD90 said:Seeing as you're consistently hitting these big numbers, can we get MaccaCam back into play!

I'll be filming my max effort stuff (good or bad) next week mate Happy

I have enough trouble just trying to keep the log up to date, when I start adding videos to the mix things get real slow Happy
BigMaccaIcon...28-03-2016 @ 20:32 
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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		Update - I trained last week but only up to 50% of my 1RM on the big three lifts along with some light accessory stuff.

Max week looms!

Macca

Happy

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