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Macca's Log of Power!

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BigMaccaIcon...01-05-2016 @ 16:18 
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: 01.05.2016 @ 16:23 PM by BigMacca
Saturday 24th April 2016 - Component Squats (Peak Power)@ Middlewood

Training solo

Week 1 - 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
  • 155kg x 3


  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3


      Snappy stuff

Romanian Deadlifts
  • 185kg (Hook Grip)
  • 185kg (Hook Grip)
  • 185kg (Hook Grip)

DB Lunges
  • 27.5kg x 8
  • 27.5kg x 8

I also did some core work to finish

Still just struggling by at the moment - I'm glad I'm not supposed to be training heavy at the moment as I'd be struggling if I were!

Macca

xxx
BigMaccaIcon...01-05-2016 @ 16:20 
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: 09.05.2016 @ 14:18 PM by BigMacca
Monday 25th April 2016 - Component Bench (Peak Power)/ Assistance @ Middlewood

Training solo as with Padawan Jon is ill Unhappy

Week 2 - Component Bench (Peak Power)

Bench with Chains
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5

  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3

      All snappy like they should be


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 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

Fin

Macca

xxx
BigMaccaIcon...01-05-2016 @ 16:27 
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: 12.05.2016 @ 11:44 AM by BigMacca
Wednesday 27th April 2016 - Classic Squats (Peak Power) @ Middlewood

Training solo as with Padawan Jon is still not in a good way

Week 2 - Component Deads

Deadlifts with Chains
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 2 (Hook Grip)

  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)

Power Shrugs (Hook Grip)
  • 190kg x 8
  • 190kg x 8
  • 190kg x 8

Weighted Chins
  • 7.55kg x 8 (wide grip)
  • 7.55kg x 8 (Medium Grip)
  • 7.55kg x 6 (Narrow Grip)

1 Arm Rows
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8

Not so bad

Macca

xxx
BigMaccaIcon...01-05-2016 @ 16:29 
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: 09.05.2016 @ 14:15 PM by BigMacca
Friday 29th April 2016 - Overhead / Assistance @ Middlewood

Training solo for a quick blast

Strict Press
  • 20kg x 10
  • 40kg x 8
  • 60kg x 3
  • 70kg x 1
  • 80kg x 1

  • 92.5kg x 4
  • 92.5kg x 4
  • 80kg x 8
Weighted Dips
  • 45kg x 8
  • 45kg x 8
  • 45kg x 8
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Stuck on 92.5kg for 4 reps at the moment!!!!!!

Macca

xxx
BigMaccaIcon...09-05-2016 @ 14:15 
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 30th April 2016 - Component Squats (Peak Power)@ Middlewood

Training with Padawan Jon

Week 1 - Component Squats and Classic Deads

Squats with Chains
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 3
  • 155kg x 3

  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3

      Snappy stuff

Romanian Deadlifts
  • 185kg (Hook Grip)
  • 185kg (Hook Grip)
  • 185kg (Hook Grip)

DB Lunges
  • 37.5kg x 8
  • 37.5kg x 8

I also did some core work to finish

Wasn't really feeling it today, but we got through it.

Macca

xxx
BigMaccaIcon...09-05-2016 @ 14:20 
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 2nd May 2016 - Component Bench (Peak Power)/ Assistance @ Middlewood

Training with Padawan Jon

Week 2 - Component Bench (Peak Power)

Bench with Chains
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5

  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3
  • 90kg x 3

      Solid enough

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 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

Boom

Macca

xxx
BigMaccaIcon...09-05-2016 @ 14:20 
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: 12.05.2016 @ 11:42 AM by BigMacca
Wednesday 4th May 2016 - Classic Squats (Peak Power) @ Middlewood

Training with Padawan Jon.

Week 2 - Component Deads

Deadlifts with Chains
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 2 (Hook Grip)

  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)
  • 175kg x 3 (Hook Grip)

Power Shrugs (Hook Grip)
  • 190kg x 8
  • 190kg x 8
  • 190kg x 8

Weighted Chins
  • 7.55kg x 8 (wide grip)
  • 7.55kg x 8 (Medium Grip)
  • 7.55kg x 6 (Narrow Grip)

1 Arm Rows
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8

Not so bad

Macca

xxx
BigMaccaIcon...12-05-2016 @ 11:41 
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 6th May 2016 - Overhead / Assistance @ Middlewood

Training solo for a quick blast

Strict Press
  • 20kg x 10
  • 40kg x 8
  • 60kg x 3
  • 70kg x 1
  • 80kg x 1

  • 92.5kg x 5 (5 reps at long last)
  • 92.5kg x 4
  • 82.5kg x 7
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

We move up to 95kg on the strict press next week....

Macca

xxx
BigMaccaIcon...12-05-2016 @ 11:44 
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 7th May 2016 - Component Squats (Peak Power) @ Middlewood

Training with Padawan Jon

Week 1 - Component Squats (Peak Power)

Squats with Chains
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 3
  • 155kg x 3

  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3
  • 170kg x 3

      Snappy stuff

Romanian Deadlifts
  • 185kg (Hook Grip)
  • 185kg (Hook Grip)
  • 185kg (Hook Grip)

DB Lunges
  • 37.5kg x 8
  • 37.5kg x 8

I also did some core work to finish

Hottest day of the year so far I still had to train in my hoody as my belt is still in winter mode (couldn't be bothered to break out the screwdriver to adjust it).
I sweated like a very sweaty thing!

Macca

xxx
BigMaccaIcon...14-05-2016 @ 14:08 
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 10th May 2016 - Classic Bench @ Middlewood

Max testing week and I've managed to catch yet more of Mini Mac's bug's just in time for it (either that or the virus I had over christmas keeps coming back in ever weaker forms to haunt me).
Nothing too bad though, just a mild chest infection Unhappy

Training with Padawan Jon

Week 13 - Max Testing

Bench Press (Paused)
  • bar x 10
  • 60kg x 10
  • 80kg x 15
  • 100kg x 5
  • 120kg x 1
  • 140kg x 1
  • 157.5kg x 1

  • 170kg x 1

  • 140kg x 8

      A very sweet 170kg, it wasn't perfect as I let my gammy left shoulder come unpinned a little but it was a comfy press all the same - I may go for 175kg next week...

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

Very happy with that, I felt really strong tonight!
This peak power training appears to have something behind it after all Grin

Now to recover enough to try and squat 300kg eek:

Macca

xxx
BigMaccaIcon...30-09-2016 @ 10:51 
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
Monday 26th September 2016 - Classic Bench / Variant Bench / Assistance @ Middlewood

OK - Holidays out of the way, Injuries out of the way (mainly) - Time to start training in anger again!

Week 1 - Classic Bench and Variant Bench

Bench Press (Touch and Go)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3

  • 120kg x 6
  • 127.5kg x 4

  • 136kg x 3 @ RPE 8
  • 136kg x 3 @ RPE 8
  • 136kg x 3 @ RPE 8

Bench Press Variant - Paused Wide Grip Bench (Muscular Weakness)

  • 125kg x 5 @ RPE8
  • 125kg x 5 @ RPE8
  • 125kg x 5 @ RPE8

Strict Press
  • 70kg x 8
  • 70kg x 8
  • 70kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 6
Pull Ups
  • 25kg x 7
  • 25kg x 7
  • bw x 10
Hammer Curls
  • 16kg x 8
  • 16kg x 8

      Also did some shoulder retraction work


Not a bad session at all, a lot more volume than I have been doing so I expect to be sore for a couple of days Happy

Macca

xxx
LeedsMiniPowerIcon...30-09-2016 @ 12:10 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
He's alive
BigMaccaIcon...30-09-2016 @ 14:53 
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
LeedsMiniPower said:He's alive

If Mr Macca trains, but doesn't post about it online, did Mr Macca even lift?
matthewvcIcon...30-09-2016 @ 15:25 
Avatar
‘downsizing’
Member 5704, 3276 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
BigMacca said:
If Mr Macca trains, but doesn't post about it online, did Mr Macca even lift?


Paying us a visit at Ralls any time soon?
you may be shocked to see I've discovered this thing called 'leg drive' Grin
BigMaccaIcon...30-09-2016 @ 20:06 
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
matthewvc said:
Paying us a visit at Ralls any time soon?
you may be shocked to see I've discovered this thing called 'leg drive' Grin

I formally accuse you of fibbing!

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