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Macca's Log of Power!

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BigMaccaIcon...07-04-2015 @ 13:58 
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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		Saturday 4th April 2014 - Back and Overhead @ Middlewood

I managed to find a spare 40 minutes to do some light back and overhead work (busy Easter weekend schedule for the Clan Macca Grin )

Chins
  • bw x 10
  • bw x 10
  • bw x 10
Under Hand Pull Downs
  • Band x 10
  • Band x 10
Pendlay Rows
  • 65kg x 5
  • 655kg x 5
  • 65kg x 5
One Arm Rows
  • 37.5kg x 12
  • 37.5kg x 12

Fat Man Rows
  • bw x 10
  • bw x 10
Standing Strict Press
  • 65kg x 8
  • 65kg x 8
Seated DB Press
  • 27.5kg x 8
  • 27.5kg x 8
Barbell Front Raise (Very Strict)
  • 20kg x 6
  • 20kg x 6

    Also did some Carlson flyes, seated laterals and some rear flyes


Boom

Macca

xxx
BigMaccaIcon...07-04-2015 @ 18:07 
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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 5th April 2015 - HIIT Cardio and Grip

Uphill, sled dragging hell.

Sled Dragging
  • 4 minutes warm up on cross trainer

  • 30 seconds dragging uphill (flat out) / 30 seconds dragging downhill (walking) / 60s rest
  • 30 seconds dragging uphill (flat out) / 30 seconds dragging downhill (walking) / 60s rest
  • 25 seconds dragging uphill (flat out) / 35 seconds dragging downhill (walking) / 60s rest
  • 20 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking) / 60s rest
  • 20 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking) / 60s rest
  • 25 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking)

  • 4 minutes cool down on cross trainer
Pinch Grip - (50mm Block)
  • 51.25kg x 5
  • 51.25kg x 5
  • 51.25kg x 5

Now out for a bike ride with Mini Mac Eek

Grin

Macca
deleted2_20210523Icon...07-04-2015 @ 18:13 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BigMaccaIcon...07-04-2015 @ 18:47 
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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
Post Edited: 08.04.2015 @ 10:31 AM by BigMacca
kirkynick said:Bloody hell, a session entry that's almost up to date Tongue

Shut your Commie cakehole you!
deleted2_20210523Icon...07-04-2015 @ 18:48 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BigMaccaIcon...07-04-2015 @ 19:00 
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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 6th April 2015 - Bench / Assistance @ Middlewood

I've decided to switch back to benching twice a week for a 12 week cycle to re-grease the groove now I've moved my grip back out to full legal width

Week 1 - Session 1

Bench Press
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 3
  • 130kg x 1

  • 145kg x 1 (Paused)

  • 128kg x 5 (1st Rep Paused)
  • 128kg x 5 (1st Rep Paused)
  • 128kg x 5 (1st Rep Paused)
      Pretty solid for an opening gambit Happy

1 Board Bench Press (paused)
  • 150kg x 3
Close Grip Bench Press (hands about 16" apart) - Paused
  • 117.5kg x 5
  • 117.5kg x 5
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 30kg x 7
  • 30kg x 6
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8
Lying French Press
  • 45kg x 12
  • 45kg x 12
Bench Dips
  • bw x 12
  • bw x 12
  • bw x 12



Happy enough with that, a change is as good as a rest Happy

Macca

xxx
BigMaccaIcon...07-04-2015 @ 19:00 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
kirkynick said:Bloody hell, a session entry that's almost up to date Tongue

Look at that, an actual update of a session that happened less than 24 hours ago including a bloody video!!!!!


Tongue
deleted2_20210523Icon...07-04-2015 @ 19:11 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
Paul_DIcon...08-04-2015 @ 10:35 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Very strong and methodical as always Macca.

Inspiring strength.
OxmanIcon...08-04-2015 @ 13:17 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq		Really impressive lifting mate, tons of work.
BigMaccaIcon...15-04-2015 @ 10:08 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Paul_D said:Very strong and methodical as always Macca.

Inspiring strength.


Oxman said:Really impressive lifting mate, tons of work.

Cheers lads Happy
BigMaccaIcon...15-04-2015 @ 10:09 
Avatar
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 8th April 2015 - ME Squats and Deads @ Middlewood

Sorry for the slow updates again, this last week has been rather hectic at work and I've not felt like firing the computer up when I'm at home Grin

I've got 5 weeks left until I go on one of my summer jollies, so I've decided to to the last 5 weeks of my normal 9 week cycle.

What I hadn't taken into consideration was that it would have me jumping straight into heavy beltless squats when I haven't really done any beltless squatting for 4-5 weeks.
So we have 249kg for beltless doubles - This is going to be emotional Eek

Squats - Beltless
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 110kg x 5
  • 130kg x 3
  • 150kg x 3
  • 170kg x 1
  • 190kg x 1
  • 205kg x 1
  • 230kg x 1

  • 249kg x 2 (Beltless PB)
  • 249kg x 2
  • 249kg x 2 (belt on for this set)

  • 205kg x 3 (Paused)

      I got through the beltless sets, but only just!

Deadlifts

From 3" Blocks

  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (Hook Grip)
  • 160kg x 3 (Hook Grip)
  • 185kg x 1 (Hook Grip)
  • 200kg x 1 (Hook Grip)
  • 215kg x 1 (Hook Grip)

  • 220kg x 5 (Hook Grip)
  • 220kg x 5 (Hook Grip)

Snatch Grip (from the floor)
  • 150kg x 5 (Straps)

    Also did some DOH shrugs for grip, KB Swings, Glute Ham Raises and a spot of calf work

Well, as expected the heavy beltless work was a shock to the system - I wasn't really in the groove tonight so I made hard graft of everything.
I was pretty tired for deadlifts, so I just stuck to 220kg for sets of 5 (should have been doing a triple at 237.5kg but I couldn't face it Grin)

Macca

xxx
AppetiteIcon...15-04-2015 @ 10:46 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		249 beltless, madness.

When you getting on the platform this year Macca?
JackRevansIcon...15-04-2015 @ 12:51 
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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		good man
BigMaccaIcon...15-04-2015 @ 13:24 
Avatar
understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Appetite said:249 beltless, madness.

When you getting on the platform this year Macca?

I thought it was bloody madness when I realised what I was supposed to be doing Grin

Hopefully I'll the doing the North Midlands comp in July


JackRevans said:good man

Danke Mr R,

Any progress to report on the walnut tickling session?

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