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Macca's Log of Power!

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BigMaccaIcon...16-04-2015 @ 11:47 
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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		Monday 13th April 2015 - Bench / Assistance @ Middlewood

I've got a pair of SDB wrist wraps (1m 'stiff' versions) to try out today. They are 'stiff' as described, in fact that word doesn't really do them justice...

Training with Padawan Jon

Week 2 - Session 1

Bench Press
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 1
  • 125kg x 1
  • 135kg x 1

  • 148kg x 1 (Paused)

  • 132.5kg x 3 (1st Rep Paused)
  • 132.5kg x 3 (1st Rep Paused)
  • 132.5kg x 3 (1st Rep Paused)
  • 132.5kg x 3 (1st Rep Paused)
  • 132.5kg x 3 (1st Rep Paused)

      Those wraps are evil, they are goign to take some getting used to...

Close Grip Bench Press (hands about 16" apart) - Paused
  • 122.5kg x 3
  • 122.5kg x 3
Seated Incline Curls
  • 22kg x 9
  • 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 10
  • 45kg x 8
Bench Dips
  • bw x 12
  • bw x 12
  • bw x 12



Decent enough session and considering all of my top work sets on the bench (all 8 of them) were done and dusted in around 25 minutes, I'm pretty happy with how things went.
Those bloody SBD wraps are a bit keen though

If you wrap them loose, then they slip.
If you wrap them tight enough not to slip, they cause great pain and suffering Grin

Macca

xxx
BigMaccaIcon...17-04-2015 @ 23:05 
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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 15h April 2015 - RE Squats Deads @ Middlewood

Hopefully the beltless cobwebs were blown away last week because I've got some heavy ass weight to rep with tonight...

Training with Padawan Jon and Argumentative Mark (who now has hair, which is unsettling me slightly)

Squats - Beltless
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 60kg x 10
  • 80kg x 5
  • 110kg x 5
  • 130kg x 3
  • 150kg x 3
  • 170kg x 2
  • 195kg x 1
  • 215kg x 1

  • 234.25kg x 7 (PB)
  • 234.25kg x 6 (belt on)

  • 195kg x 3 (Paused)

      Pretty solid, but the latic build up tonight was getting pretty bad on the 2nd set (a few weeks more sled dragging will sort that out)

Deadlifts

From 3" Blocks - Beltless
  • 60kg x 5 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 3 (DOH)
  • 180kg x 1 (Hook Grip)
  • 200kg x 1 (Hook Grip)
  • 220kg x 1 (Hook Grip)

  • 237.5kg x 2 (Hook Grip)
  • 212.5kg x 3 (Hook Grip)

      Shattered by the time I got to pulling and just wasn't up for it. I think I'm going to do a few sets of triples for the next few weeks. Light enouigh to keep perfect form, but heavy enough to do some good.

Snatch Grip - From the floor (Beltless)
  • 170kg x 5 (Hook Grip)

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



Very enjoyable session!

The ground work has now been done, we have speed squats next week followed by the big 280kg the week after Grin

Macca

xxx
walkerIcon...17-04-2015 @ 23:43 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Switch deadlifts to Friday?
RodgerIcon...18-04-2015 @ 00:52 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		Sensational squatting, Paul
BigMaccaIcon...18-04-2015 @ 12:01 
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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: 20.04.2015 @ 13:08 PM by BigMacca
walker said:Switch deadlifts to Friday?

Down that path, madness lies!

I've got little to no chance of getting myself in the right frame of mind for pulling on a Friday night - it's bad enough doing a bit of back and overhead Grin


Rodger said:Sensational squatting, Paul

Thanks Rodge, nearly as good as your hair Happy
FinchIcon...18-04-2015 @ 16:26 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq		Saw you at the British Paul but didn't really get a chance to say hi.
When are you looking to compete again?
BigMaccaIcon...19-04-2015 @ 10:55 
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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
Finch said:Saw you at the British Paul but didn't really get a chance to say hi.
When are you looking to compete again?

No problems Mr F, in was in a bit of a daze most of the day as it twas my birthday the day before Happy.

I'm planning on doing the North Midlands classic in July all being well.
BigMaccaIcon...20-04-2015 @ 13:07 
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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		Friday 17th April 2015 - Back, Overhead and Bench @ Middlewood

It took a lot of will power to get out to the garage tonight - Wednesday's squats appear to have taken their toll on Ol' Mr Macca's body as I've felt very drained over the last two days.

Training solo again.

Chins
  • 20kg x 7
  • 20kg x 7
  • 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 10

Fat Man Rows
  • bw x 10
  • bw x 10
Strict Press
  • 81.25kg x 4
  • 81.25kg x 4
  • 71.25kg x 7
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press
  • 95kg x 2
  • 95kg x 2
  • 95kg x 2
  • 95kg x 2
  • 95kg x 2
  • 95kg x 2
  • 95kg x 2
  • 95kg x 2
Barbell Front Raise (Very Strict)
  • 25kg x 8
  • 25kg x 8

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

Pretty wasted after that.

I'm going to listen to my body and not train tomorrow - I've got a good 5-6 hours work to do in the garden anyway so it's probably for the best!

Macca

xxx
BigMaccaIcon...21-04-2015 @ 11:38 
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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 19th 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

Felt pretty rough after that!

Off to a roller skate party with Mini Mac now, should be fun as I'm expected to participate it would seem....

Grin

Macca
JackRevansIcon...21-04-2015 @ 12:15 
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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		Have you ever experienced the use of a safety squat bar and if so what is your opinion?
BigMaccaIcon...21-04-2015 @ 12:20 
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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:Have you ever experienced the use of a safety squat bar and if so what is your opinion?

I haven't used one Jack so don't have any first hand experience.

However, unless you are injured and can't squat with a barbell, I'm struggling to see the point of one to be honest
BigMaccaIcon...27-04-2015 @ 10:18 
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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 20th April 2015 - Bench / Assistance @ Middlewood

Still not getting on with the stiff SBD wraps, I'm beginning to fear that they are too much for me Grin

Training with Padawan Jon

Week 3 - Session 1

Bench Press
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 1
  • 125kg x 1
  • 140kg x 1

  • 152kg x 1 (Paused)

  • 136kg x 4 (1st Rep Paused)
  • 136kg x 5 (1st Rep Paused)
  • 136kg x 5 (1st Rep Paused)

      I did the first set at 136kg as a downset after the 152kg single, which turned out to be a mistake Grin

1 Board Bench Press (paused)
  • 155kg x 3
Close Grip Bench Press (hands about 16" apart) - Paused
  • 125kg x 3
  • 125kg x 3
Seated Incline Curls
  • 22kg x 10
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 30kg x 8
  • 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 10
  • 45kg x 8
Bench Dips
  • bw x 12
  • bw x 12
  • bw x 12



I should really check my program more carefully - it should have been 5 sets of 3 reps @ 136kg tonight, not 3 sets of 5 reps Grin

Macca

xxx
BigMaccaIcon...28-04-2015 @ 10:21 
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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		Wednesday 22nd April 2015 - DE Squats and Deads @ Middlewood

Training with Padawan Jon

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
  • 170kg x 1
  • 190kg x 1

  • 205kg x 2
  • 205kg x 2

  • 205kg x 2 (belt on for this set)
  • 205kg x 2 (belt on for this set)
  • 205kg x 2 - Paused (belt on for this set)

Squats with Chains (beltless)

  • 205kg x 2

      All felt pretty snappy - The chains were very heavy though!


Deadlifts

From 3" blocks

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

  • 215kg x 3 (Hook Grip)
  • 215kg x 3 (Hook Grip)
  • 215kg x 3 (Hook Grip)

Snatch Grip from the floor - Beltless
  • 160kg x 5

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



Faced paced session, but lots of quality work done!.

All things being well, 280kg goes up next week Grin

Macca

xxx
JackRevansIcon...28-04-2015 @ 10:29 
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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		280 squat or deadlift?
BigMaccaIcon...28-04-2015 @ 10:59 
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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:280 squat or deadlift?

Squat!

It's going down tomorrow!

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