Macca's Log of Power!

Strong Benching buddy

Strong Benching buddy

I squatted yesterday mate but il come over and do a bit deffo. Ive got back at 7 tonight but thats a late finish for me, hopefully weds it will be earlier.

Thanks Paul,

Bench seems to be progressing nicely at the moment



No worries mate, as it happens Mrs Macca is home on Wednesday so there is the possibility of a slightly earlier start (7-7:15)

I'll be about, it just depends on when Jon shows up

as always very nice graft.

Thank you kindly big lad!

Wednesday 16th July 2014 - DE Squats and RE Deads @ Middlewood

Training with Padawan Jon and we have our usual late start

Squats - Beltless

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 80kg x 5
  
• 110kg x 5
  
• 130kg x 3
  
• 150kg x 3
  
• 175kg x 2
  
  
• 192.5kg x 2
  
• 192.5kg x 2
  
• 192.5kg x 2 (belt on for this set)
  
• 192.5kg x 2 (belt on for this set)
  
• 192.5kg x 2 (belt on for this set)
  

Squats with Chains (beltless)

• 192.5kg x 2
  
  
  Only around 2 minutes rest between the sets - The set with chains was emotional!
  
  
  

Deadlifts

From the floor - Beltless

• 60kg x 10 (DOH)
  
• 60kg x 10 (DOH)
  
• 80kg x 5 (DOH)
  
• 100kg x 5 (DOH)
  
• 140kg x 3 (DOH)
  
• 160kg x 2 (Hook Grip)
  
• 180kg x 1 (Hook Grip)
  
  
• 197.5kg x 3 (Hook Grip)
  
• 197.5kg x 3 (Hook Grip)
  

From 3" blocks

• 202.5kg x 3 (Hook Grip)
  
• 202.5kg x 3 (Hook Grip)
  
  Also did some DOH shrugs for grip, KB Swings, Glute Ham Raises and a spot of calf work
  
  
  

Good stuff - Knackering session in the heat but a solid one none the less

Macca

xxx

Friday 18th July 2014 - Back and Overhead @ Middlewood

Trainign with Padawan Jon for a quick blitz of a session

Chins

• 25kg x 7
  
• 25kg x 6
  
• bw x 8
  

Under Hand Pull Downs

• Band x 10
  
• Band x 10
  

Pendlay Rows

• 82.5kg x 5
  
• 82.5kg x 5
  
• 82.5kg x 5
  

One Arm Rows

• 37.5kg x 12
  
• 37.5kg x 12
  

Fat Man Rows

• bw x 10
  
• bw x 10
  

Savickas Press

• 78.75kg x 4
  
• 78.75kg x 3
  
• 68.75kg x 6
  

Seated DB Press

• 36kg x 9
  
• 36kg x 7
  

Barbell Front Raise (Very Strict)

• 27.55kg x 6
  
• 27.5kg x 6
  
  Also did some Carlson flyes, seated laterals and some rear flyes
  
  

Took just under an hour

Macca

xxx

Saturday 19th July 2014 - Legs / Back Assistance @ Middlewood

I slept through my alarm this morning so missed my usual session at the Temple.
So I did a quick 45 minutes late afternoon.

Front Squats (Sans Belt)

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 100kg x 3
  
• 110kg x 2
  
• 120kg x 2
  
  
• 135kg x 8
  
• 135kg x 8
  
  
  Very easy today and was moving pretty well
  
  

Stiff Leg Deadlifts (Beltless)

• 135kg x 5 (hook grip)
  
• 135kg x 5 (hook grip)
  

Romanian Deadlifts (Beltless)

• 167.55kg x 5 (hook grip)
  
• 165.5kg x 5 (hook grip)
  

Glute Ham Raise

• bw x 8
  
• bw x 8
  
• bw x 8
  

Done and dusted in 40 minutes!

Macca

xxx

Monday 21st July 2014 - RE Bench / Assistance @ Middlewood

Late start tonight and a bit rushed - Could have done with a little more time to warmup.

Training with Padawan Jon

Bench Press

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 100kg x 3
  
• 115kg x 3
  
• 130kg x 1
  
  
• 142.5kg x 5
  
• 142.5kg x 4
  
  
  Technically a PB, but I wasn't really in my groove and every rep was different
  
  

2 Board Bench Press (paused)

• 165kg x 6
  
  • 165kg x 6
    
  Close Grip Bench Press (hands about 16" apart) - Paused
  
  • 128.25kg x 4
    
  • 128.5kg x 3
    
  Seated Incline Curls
  
  • 26kg x 5
    
  • 26kg x 5 + 8 @ 16kg
    
  Pull Ups
  
  • 26.25kg x 8
    
  • 26.25kg x 7
    
  • BW x 8
    
  DB Preacher Curls
  
  • 12.5kg 6
    
  • 12.5kg x 6
    
  Hammer Curls
  
  • 16kg x 8
    
  • 16kg x 8
    
  Lying French Press
  
  • 57kg x 7
    
  • 57kg x 5
    
  Bench Dips
  
  • bw x 12
    
  • bw x 12
    
  • bw x 12
    
    
    
  
  A little bit dissapointed with the benching as I just wasn't moving as fluidly as I normally do - It took me until the second set of board presses to work out what I was doing wrong!.
  However, it wasn't all that bad
  
  Macca
  
  xxx

Still some very nice benching Macca. Something big coming.

Got any targets for the Brits in October?

Cheers fella,

No targets in mind (I'm not even sure I'm doing it, it might as well be in Spain it's so far away - will end up being at 2 nights in a hotel plus travelling....)

I'm just putting my head down any trying to get stronger

Wednesday 23rd July 2014 - ME Squats and RE Deads @ Middlewood

The usual late start and rushed warmup for heavy squat night
I have a slight tweak in my lower bakc from benching on Monday, but I don;t think that it's going to cause me any problems squatting.

Training with Padawan Jon

Squats - Beltless up to 190kg

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 110kg x 5
  
• 130kg x 3
  
• 150kg x 2
  
• 175kg x 2
  
• 190kg x 2
  
• 210kg x 1
  
• 232.5kg x 1
  
  
• 246.5kg x 2
  
• 252.5kg x 1
  
  
• 220kg x 5
  
  
  Everything felt good up to my first work set of 246.5kg when I had a bit of a wobble.
  The next set at 252.kg was the same so I left it there instead of pushing on to 260kg/i]
  
  

Deadlifts - Beltless

From the floor - Beltless

• 60kg x 10 (DOH)
  
• 60kg x 10 (DOH)
  
• 60kg x 10 (DOH)
  
• 80kg x 5 (DOH)
  
• 100kg x 5 (DOH)
  
• 140kg x 3 (Hook Grip)
  
• 160kg x 2 (Hook Grip)
  
• 180kg x 1 (Hook Grip)
  
  
• 200kg x 3 (Hook Grip)
  
• 200kg x 3 (Hook Grip)
  

From 3" blocks - Beltless

• 205kg x 3 (Hook Grip)
  
• 205kg x 3 (Hook Grip)
  

Just not moving that well on the heavy squats tonight - Not to worry, I'll try and make up for it next week!

No MaccaCam tonight as my memory card decided to fall to pieces when being taken out of the camera

Kisses

Macca

xxx