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Macca's Log of Power!

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BigMaccaIcon...10-07-2015 @ 15:38 
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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
Robbo said:Monsterous paused bench and squatting Macca.

Cheers Robbo,

I've been seeing pictures of your semi naked body on facebook of late - Looking good mate Grin

I'll have a read through your log when I get a second to see how its all going!
BigMaccaIcon...10-07-2015 @ 15:44 
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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		Friday 3rd July 2015 - Back, Overhead and Bench @ Middlewood

Quick solo session - Pushed for time tonight

Chins
  • 17.5kg x 5 (Wide Grip)
  • 18.75kg x 5 (Wide Grip)

  • 18.75kg x 5 (Less Wide Grip)
  • 18.75kg x 5 (Less Wide Grip)

  • 18.75kg x 5 (Medium grip, palms facing each other)
  • 18.75kg 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
  • 85kg x 5
  • 85kg x 4
  • 75kg x 8
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press (paused)
  • 125kg x 8
  • 125kg 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

Fin

Macca

xxx
BigMaccaIcon...10-07-2015 @ 15:46 
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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: 10.07.2015 @ 15:47 PM by BigMacca
Saturday 4th July 2015 - Legs / Back Assistance @ Middlewood

Rare Saturday session with Padawan Jon Happy

Front Squats (Sans Belt)
  • 20kg x 10
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 2
  • 145kg x 1

  • 165kg x 5

  • 145kg x 8

      Pretty easy today

Stiff Leg Deadlifts (Beltless)
  • 160kg x 5 (hook grip)
  • 160kg x 5 (hook grip)
Sumo Deadlifts (Beltless)
  • 185kg x 5 (hook grip)
  • 185kg x 5 (hook grip)
Glute Ham Raise
  • 10kg x 8
  • 10kg x 8

Sweet!

Macca
BigMaccaIcon...10-07-2015 @ 15:48 
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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 July 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
  • 25 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!

Macca
BigMaccaIcon...10-07-2015 @ 17:17 
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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 July 2015 - Bench / Assistance @ Middlewood

Training with Padawan Jon tonight - It's week 12 of 12 and it's going to be heavy!

Week 12 - 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
  • 155kg x 1

  • 165kg x 1 (More touch and go than paused, not bounced though)

  • 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)

      Hard work

Close Grip Bench Press (hands about 16" apart) - Paused
  • 135kg x 3
  • 135kg x 3
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 32.5kg x 5
  • 32.5kg x 5
  • 32.5kg 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
  • 40kg x 8
  • 40kg x 8
  • 40kg x 8

Ok - 165kg has gone up and to be honest I was benching like a t**t for the first few heavy sets (not tocking like I normally do and making everything very 'shouldery'), so things are looking up.

I'm going to run the same program again over the next 12 weeks to see if we can get 170kg!

Macca

xxx
BigMaccaIcon...11-07-2015 @ 15:31 
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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 8th July 2015 - RE Squats Deads @ Middlewood

Late start tonight so we are a little bit rushed.

I'm playing around with my bar position and footware this evening.
Bar posistion is going to be super, super low bar (about 1" lower than usual) and I'm trying my Metal Powerlifting boots again as I think I've found a way I can wear them without feeling so restricted.

Training with Padawan Jon

Squats - Beltless
  • 20kg x 10
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 5
  • 125kg x 3
  • 155kg x 3
  • 175kg x 2
  • 205kg x 1
  • 225kg x 1

  • 240g x 6 (PB)
  • 240kg x 6 (belt on)

  • 195kg x 5 (Paused)

      Pretty happy with that tonight

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)
  • 205kg x 1 (Hook Grip)

  • 215kg x 3 (Hook Grip)
  • 220kg x 3 (Hook Grip)
  • 225kg x 3 (Hook Grip)

      Good enough

Snatch Grip - From the floor (Beltless)
  • 160kg x 5 (Hook Grip)

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



Strong ass session - Squats are looking good and then bloody well need to as 285kg is going on the bar in 2 weeks time Eek

Macca

xxx
deleted2_20210523Icon...11-07-2015 @ 18:26 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BigMaccaIcon...11-07-2015 @ 19:06 
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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
kirkynick said:Well done on the bench pb.

You must be close to a 100 strict press if you can bench 165 and strict 85x5 surely?

Cheers Comrade Nick,

Strict press is going well at the moment, each rep is done from a dead stop so I would think 100kg is there.

Give me a few weeks to get to 90kg x 5 and I'll see where I am 1rm wise
BigMaccaIcon...13-07-2015 @ 13:39 
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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 10th July 2015 - Back, Overhead and Bench @ Middlewood

Decided to have a light session tonight as I'm still pretty beat up from the squats on Wednesday

Chins
  • bw x 6 (Wide Grip)
  • bw x 6 (Wide Grip)

  • bw x 6 (Less Wide Grip)
  • bw x 6 (Less Wide Grip)

  • bw x 6 (Medium grip, palms facing each other)
  • bw x 6 (Medium grip, palms facing each other)
Under Hand Pull Downs
  • Band x 10
  • Band x 10
Pendlay Rows
  • 65kg x 6
  • 65kg x 6
One Arm Rows
  • 37.5kg x 12
  • 37.5kg x 10

Fat Man Rows
  • bw x 10
  • bw x 10
Strict Press
  • 65kg x 8
  • 65kg x 8
Seated DB Press
  • 36kg x 9
  • 36kg x 7
Bench Press with Chains(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)
  • 20kg x 8
  • 20kg x 8

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

Done in just over an hour

Macca

xxx
RodgerIcon...13-07-2015 @ 13:41 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		I quite like mixing it up on pull ups.
Why's the strict press weight in purple?
RodgerIcon...13-07-2015 @ 13:41 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		I quite like mixing it up on pull ups.
Why's the strict press weight in purple?
BigMaccaIcon...13-07-2015 @ 14:10 
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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
Rodger said:I quite like mixing it up on pull ups.
Why's the strict press weight in purple?

Because it is Happy
BigMaccaIcon...20-07-2015 @ 19:56 
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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 July 2015 - Bench / Assistance @ Middlewood

Training with Padawan Jon

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
  • 140kg x 1

  • 150kg x 1 (Paused)

  • 133kg x 5 (1st Rep Paused)
  • 133kg x 5 (1st Rep Paused)
  • 133kg x 5 (1st Rep Paused)
      Pretty solid

1 Board Bench Press (paused)
  • 155kg x 5
  • 155kg x 5
Close Grip Bench Press (hands about 16" apart) - Paused
  • 123kg x 5
  • 123kg x 5
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 32.5kg x5
  • 32.5kg x 5
  • 32.5kg 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
  • 42.5 x 8
  • 42.5kg x 8
  • 42.5kg x 8



Not bad - I've been stripping and painting my garage door all weekend so my solders were pretty jacked up going into this, so hitting a very comfy 150kg comp bench is not a bad start to a cycle Happy

Macca

xxx
BigMaccaIcon...21-07-2015 @ 15:32 
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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 15th July 2015 - DE Squats and Deads @ Middlewood

I managed to stumble over a step at work earlier today and have jacked up my left knee (the bad one).
I can still squat on it, but it's causing me some problems...

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

  • 210kg x 2
  • 210kg x 2

  • 210kg x 2 (belt on for this set)
  • 210kg x 2 (belt on for this set)
  • 210kg x 2 - Paused (belt on for this set)

Squats with Chains (beltless)

  • 210kg x 2

      All pretty snappy, but my knee is bothering me


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)

  • 220kg x 3 (Hook Grip)
  • 225kg x 3 (Hook Grip)
  • 230kg 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



My knee is really starting to b**ch at me now Unhappy

I'm going to be in full rehab mode for the next 7 days to try and get it to settle down before 285kg goes on the bar Eek

f**k-Sticks!

Grin

Macca

xxx
OwenLIcon...21-07-2015 @ 17:46 
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has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq		good graft mate, hope the knee heals Happy x

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