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Macca's Log of Power!

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BigMaccaIcon...08-06-2015 @ 17:28 
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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: 08.06.2015 @ 17:29 PM by BigMacca
Wednesday 3rd June 2014 - 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
  • 110kg x 5
  • 130kg x 1
  • 160kg x 1

  • 182.5kg x 3
  • 182.5kg x 3
  • 182.5kg x 3
  • 182.5kg x 3
  • 182.5kg x 3 (Belt on)
  • 182.5kg x 3 (Belt on)
  • 182.5kg x 3 (Belt on)
  • 182.5kg x 3 (Paused)


Squats (with Chains)

  • 182.kg x 2

      Very fast and powerful tonight - felt like I've not had a break!

Deadlifts

From 3" blocks

  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 3 (Hook Grip)
  • 185kg x 3 (Hook Grip)
  • 205kg x 1 (Hook Grip)

  • 225kg x 3 (Hook Grip)
  • 225kg x 3 (Hook Grip)
  • 225kg x 3 (Hook Grip)

Snatch Grip - From the floor (beltless)
  • 165kg x 5 (Straps)

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


Pretty good session!

Squats felt ace, I'm not sure I could stand up any faster if I only had 60kg on my back Happy
Deads felt tough, but they always do Grin

Macca

xxx
BigMaccaIcon...13-06-2015 @ 10:41 
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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 5th July 2015 - Back, Overhead and Bench @ Middlewood

Training solo again.

Chins
  • 15kg x 5
  • 15kg x 5
  • 15kg x 5
  • 15kg x 5
  • 15kg x 5
Under Hand Pull Downs
  • Band x 10
  • Band x 10
Pendlay Rows
  • 85kg x 5
  • 85kg x 5
  • 85kg x 5
One Arm Rows
  • 37.5kg x 12
  • 37.5kg x 10

Fat Man Rows
  • bw x 10
  • bw x 10
Strict Press
  • 82.5kg x 4
  • 82.5kg x 3
  • 72.5kg x 7
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press (1st rep paused)
  • 116.25kg x 8
  • 116.25kg x 8
Barbell Front Raise (Very Strict)
  • 25kg x 8
  • 25kg x 8

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

Done in 50 minutes!

Macca

xxx
BigMaccaIcon...13-06-2015 @ 10:44 
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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 6th June 2015 - Legs / Back Assistance @ Temple Gym

Just had an hour to train so i decided to blast out a light session

Front Squats (Sans Belt)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 5

  • 120kg x 8
  • 120kg x 8

      Cardio

Leg Press
  • 320kg x 8
  • 320kg x 8
Leg Extensions
  • 8 plates x 10
  • 8 plates x 10 + 6 plates x + 12 Sissy Squats @15kg
Sumo Deadlifts (Beltless)
  • 175kg x 5 (hook grip)
  • 175kg x 5 (hook grip)
  • 175kg x 5 (hook grip)
Stiff Leg Deads (Beltless)
  • 145kg x 5 (hook grip)
  • 145kg x 5 (hook grip)
Lying Leg Curl
  • 7 plates x 9
  • 7 plates x 8
Glute Ham Raise
  • 15kg x 6
  • 15kg x 6
  • 15kg x 6

    Also did some standing/seated calf raises and some KB swings

I quite enjoyed that this morning

Macca

xxx
BigMaccaIcon...13-06-2015 @ 10:45 
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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 7th - 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

Grim

Grin

Macca
BigMaccaIcon...13-06-2015 @ 10:53 
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
Post Edited: 13.06.2015 @ 10:53 AM by BigMacca
Monday 9th June 2015 - Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 8 - 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
  • 146kg x 1

  • 160kg x 1 (no bounce, but not paused)

  • 145kg x 3 (1st Rep Paused)
  • 145kg x 3 (1st Rep Paused)
  • 145kg x 3 (1st Rep Paused)
  • 145kg x 3 (1st Rep Paused)
  • 145kg x 3 (1st Rep Paused)

      Right on the limit tonight but not benching very well either

Close Grip Bench Press (hands about 16" apart) - Paused
  • 130kg x 3
  • 130kg x 3
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 31.25kg x 7
  • 31.25kg 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


Benching was a bit crap really, my tech was all over the place (I was touching too high and flaring far too much until my last couple of sets).
Having said that, this represents probably my heaviest session ever (taking into the five sets at 145kg) so all is not lost Grin

Some things to concentrate on for next week

Macca

xxx
BigMaccaIcon...16-06-2015 @ 11:58 
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 10th June 2015 - ME Squats and Deads @ Middlewood

This will be my first heavy session in around 6 weeks and I beginning to wish I'd eased into it a little more....
240kg for beltless doubles looks a bit emotional Grin

Training with Padawan Jon

Squats - Beltless
  • 20kg x 10
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 60kg x 10
  • 70kg x 5
  • 09kg x 5
  • 110kg x 5
  • 130kg x 3
  • 150kg x 2
  • 170kg x 1
  • 190kg x 1
  • 210kg x 1
  • 230kg x 1

  • 240.5kg x 2
  • 240.5kg x 2
  • 240.5kg x 2

  • 240.5kg x 2 (Belt on)
  • 240.5kg x 2 (Belt on)

  • 185kg x 3 (Paused - Beltess)

      A bit stiff on not moving that great under the high percentage reps - The last set was quite nice though (all the top sets were done and dusted in just over 20 minutes)

Deadlifts

From 3" blocks

  • 60kg x 10 (DOH)
  • 60kg x 10 (DOH)
  • 80kg x 5 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 3 (DOH)
  • 185kg x 1 (DOH)
  • 210kg x 1 (DOH)

  • 227.5kg x 3 (Hook Grip)
  • 227.5kg x 3 (Hook Grip)
  • 227.5kg x 3 (Hook Grip)

Snatch Grip - From the floor (Beltless)
  • 145kg x 5 (Hook Grip)
  • 145kg x 5 (Hook Grip)

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




I'm going to be sore in the morning Grin

Macca

xxx
BigMaccaIcon...19-06-2015 @ 14:45 
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		Friday 12th June 2015 - Back, Overhead and Bench @ Middlewood

Training solo again (well Mini Mac was out there with me but her bench hand offs still need some work Grin)

Chins
  • 15.125kg x 5
  • 15.125kg x 5
  • 15.125kg x 5
  • 15.125kg x 5
  • 15.125kg x 5
Under Hand Pull Downs
  • Band x 10
  • Band x 10
Pendlay Rows
  • 85kg x 5
  • 85kg x 5
One Arm Rows
  • 37.5kg x 12
  • 37.5kg x 10

Fat Man Rows
  • bw x 10
  • bw x 10
Strict Press
  • 82.5kg x 4
  • 82.5kg x 4
  • 72.5kg x 8
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press (paused)
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg x 2
  • 94kg 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

Quite enjoyed that and it was fun letting Jess help out Happy

Macca

xxx
BigMaccaIcon...19-06-2015 @ 14:54 
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		Monday 15th June 2015 - Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 9 - 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
  • 140kg x 1

  • 152.5kg x 1 (paused)

  • 132.5kg x 5 (1st Rep Paused)
  • 132.5kg x 5 (1st Rep Paused)
  • 132.5kg x 5 (1st Rep Paused)

      Better than last week

Close Grip Bench Press (hands about 16" apart) - Paused
  • 122.5kg x 5
  • 122.5kg x 5
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 31.25kg x 6
  • 31.25kg x 3
  • 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


Moving slightly better this week, the next thing I need to focus on is foot placement for max tightness and drive.

Macca

xxx
BigMaccaIcon...27-06-2015 @ 20:19 
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 17th February 2015 - RE Squats Deads @ Ralls

Pushed for time tonight, so everything was done with minimal rest periods

Squats - Beltless
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 110kg x 5
  • 130kg x 5
  • 130kg x 3
  • 150kg x 3
  • 175kg x 1
  • 195kg x 1

  • 210kg x 10 - Probable PB
  • 210kg x 10

  • 175kg x 5 (Paused - belt on)

      Ridiculously easy tonight!

Deadlifts

From 3" Blocks
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 185kg x 1 (Hook Grip)
  • 210kg x 1 (Hook Grip)


  • 230kg x 3 (Hook Grip)
  • 230kg x 3 (Hook Grip)
  • 230kg x 3 (Hook Grip)

Not so bad, just tired by the last set

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



That was the best I've felt squatting in a while - I could have knocked sets out all night long Happy
Hopefully this is a good sign for the next 3 week cycle (s**t gets heavy quickly)

Macca

xxx
BigMaccaIcon...29-06-2015 @ 15:02 
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		Friday 19th June 2015 - Back, Overhead and Bench @ Middlewood

Quick solo session

Chins
  • 16.125kg x 5
  • 16.125kg x 5
  • 16.125kg x 5
  • 16.125kg x 5
  • 16.125kg x 5

Under Hand Pull Downs
  • Band x 10
  • Band x 10
Pendlay Rows
  • 85kg x 5
  • 85kg x 5
One Arm Rows
  • 37.5kg x 12
  • 37.5kg x 10

Fat Man Rows
  • bw x 10
  • bw x 10
Strict Press
  • 82.5kg x 5
  • 82.5kg x 4
  • 73.75kg x 6
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press (paused)
  • 120kg x 8
  • 120kg x 8
Barbell Front Raise (Very Strict)
  • 25kg x 8
  • 25kg x 8

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

Done in just under an hour

Macca

xxx
BigMaccaIcon...02-07-2015 @ 10:54 
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		Monday 22nd June 2015 - Bench / Assistance @ Middlewood

No training this weekend as I went to pickup my new competition rack / bench combo from Newcastle.
I also picked up a dipping station that someone had kindly been holding for me.
It's all very exciting Happy

I'll put some pics up when I get a moment

Training with Padawan Jon tonight

Week 10 - 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
  • 140kg x 1

  • 156.25kg x 1 (paused)

  • 136.25kg x 3 (1st Rep Paused)
  • 136.25kg x 3 (1st Rep Paused)
  • 136.25kg x 3 (1st Rep Paused)
  • 136.25kg x 3 (1st Rep Paused)
  • 136.25kg x 3 (1st Rep Paused)

      Pretty Solid tonight

Close Grip Bench Press (hands about 16" apart) - Paused
  • 125kg x 3
  • 125kg x 3
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 31.25kg x 5
  • 31.25kg x 5
  • 31.25kg x 5
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8
Weighted Dips
  • 30 x 8
  • 30kg x 8
  • 30kg x 8

Pretty decent session Happy

The new rack is ace!

Macca

xxx
JackRevansIcon...02-07-2015 @ 11:28 
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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		Why do you always wear a hat?
BigMaccaIcon...02-07-2015 @ 11:57 
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
JackRevans said:Why do you always wear a hat?

It keeps my head warm in the winter and stop the sweat dripping in my eyes in the summer Happy
BigMaccaIcon...02-07-2015 @ 16:27 
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 24th June 2015 - DE Squats Deads @ Middlewood

Training with Padawan Jon

Squats - Beltless
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 60kg x 10
  • 60kg x 10
  • 80kg x 5
  • 110kg x 5
  • 130kg x 3
  • 150kg x 3
  • 175kg x 1

  • 195kg x 2
  • 195kg x 2
  • 195kg x 2
  • 195kg x 2 (belt on for this set)
  • 195kg x 2 (belt on for this set)
  • 195kg x 3 (Paused)


Squats With Chains - Beltless

  • 195kg + Chains x 2

      All snappy

Deadlifts

From 3" blocks

  • 60kg x 10 (DOH)
  • 60kg x 10 (DOH)
  • 80kg x 5 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 2 (Hook Grip)
  • 185kg x 1 (Hook Grip)
  • 210kg x 1 (Hook Grip)

  • 230kg x 2 (Hook Grip)
  • 230kg x 2 (Hook Grip)
  • 230kg x 2 (Hook Grip)

Snatch Grip - From the floor
  • 155kg x 5 (Hook Grip)
  • 155kg x 5 (Hook Grip)


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

Solid work again, everything is feeling pretty good at the moment Cool

Macca

xxx
BigMaccaIcon...02-07-2015 @ 17:10 
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		Friday 26th June 2015 - Back, Overhead and Bench @ Middlewood

Quick solo session

Chins
  • 17.5kg x 5 (Wide Grip)
  • 17.5kg x 5 (Wide Grip)

  • 17.5kg x 5 (Less Wide Grip)
  • 17.5kg x 5 (Less Wide Grip)

  • 17.5kg x 5 (Medium grip, palms facing each other)
  • 17.5kg x 5 (Medium grip, palms facing each other)
Under Hand Pull Downs
  • Band x 10
  • Band x 10
Pendlay Rows
  • 85kg x 5
  • 85kg x 5
One Arm Rows
  • 37.5kg x 12
  • 37.5kg x 10

Fat Man Rows
  • bw x 10
  • bw x 10
Strict Press
  • 83.75kg x 5
  • 83.75kg x 4
  • 73.75kg x 8
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press (paused)
  • 96kg x 2
  • 96kg x 2
  • 96kg x 2
  • 96kg x 2
  • 96kg x 2
  • 96kg x 2
  • 96kg x 2
  • 96kg 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

Done in just over an hour

Macca

xxx

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