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Macca's Log of Power!

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BigMaccaIcon...22-07-2015 @ 13:23 
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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
OwenL said:good graft mate, hope the knee heals Happy x

Cheers Owen,

My knee was in a bit of a mess for 5 days or so, but hammering the rehab 5 to 6 times a day has definitely helped.

As of today, it's feeling 90% better (i was able to bench last night which is a good sign as I put a lot of stress through my knees when using leg drive).

I'm going to leave my max squat session until tomorrow to give it another day or so to settle down.
RodgerIcon...22-07-2015 @ 13:26 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		What's your favourite brand of pork scratchings?
How many bags per week do you consume?
Happy
BigMaccaIcon...22-07-2015 @ 14:41 
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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
Rodger said:What's your favourite brand of pork scratchings?
How many bags per week do you consume?
Happy

The Real Pork Crackling Company and Hogbites are my favorites.

2-3 bags a day usually Happy
BigMaccaIcon...24-07-2015 @ 15:16 
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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 July 2015 - Back, Overhead and Bench @ Middlewood

Quick solo session - Pushed for time tonight

Chins
  • 22.5kg x 5 (Wide Grip)
  • 22.5kg x 5 (Wide Grip)

  • 22.5kg x 5 (Less Wide Grip)
  • 22.5kg x 5 (Less Wide Grip)

  • 22.5kg x 5 (Medium grip, palms facing each other)
  • 22.5kg 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
  • 86.25kg x 4
  • 86.25kg x 3
  • 76.25kg x 7
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

Done in just under an hour

Macca

xxx
BigMaccaIcon...27-07-2015 @ 10:54 
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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 July 2015 - Bench / Assistance @ Middlewood

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
  • 130kg x 1
  • 145kg x 1

  • 153.5kg x 1 (Paused)

  • 137.5kg x 3 (Paused)
  • 137.5kg x 3 (Paused)
  • 137.5kg x 3 (Paused)
  • 137.5kg x 3 (Paused)
  • 137.5kg x 3 (Paused)

      Pretty comfy sets

Close Grip Bench Press (hands about 16" apart) - Paused
  • 127.5kg x 3
  • 127.5kg x 3
Seated Incline Curls
  • 22kg x 9
  • 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
  • 45kg x 8
  • 45kg x 8
  • 45kg x 8



Pretty solid stuff tonight - My knee held up to benching which means that everything should be ok for squatting on Wednesday....

Macca

xxx
BigMaccaIcon...29-07-2015 @ 15:50 
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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 July 2015 - ME Squats and Deads @ Middlewood

Training with Padawan Jon

Squats - Beltless up to 170kg
  • 20kg x 10
  • 20kg x 10
  • 70kg x 10
  • 90kg x 5
  • 110kg x 5
  • 150kg x 2
  • 170kg x 2
  • 190kg x 1
  • 210kg x 1
  • 235kg x 1
  • 260kg x 1

  • 270kg x 1

  • 240kg x 6

      Things started to go a bit iffy on the 260kg warmup rep as my new super low bar positions nearly broke my shoulders.
      On 270kg rep it was pretty much unbearable and I made a right meal of the rep as a result.

      I decided to leave it there, use my normal low bar position and do a drop set - the 240kg set felt loads better as a result

Deadlifts - Beltless

From 3" blocks

  • 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)

  • 185kg x 5 (Hook Grip)
  • 185kg x 5 (Hook Grip)
  • 185kg x 5 (Hook Grip)

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



Bit of a wasted session really....
It looks like as the bar bends more and more with the top end weights, it f**ks my s**t right up with a super low bar position Grin

Depending on how I feel going into next week's session, I may well try maxing out again....

Macca

xxx
BigMaccaIcon...02-09-2015 @ 16:42 
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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 31st August 2015 - Bench / Assistance @ Middlewood

After a very nice two week break visiting my brother in Slovenia (and then a couple of weeks getting back into the swing of things), I'm starting new training cycle using the CBP principles as laid out by Aaron Hull (AHM_POWER)

Training with Padawan Jon

Week 1 - Component Bench

Pin Presses (pins set at just below chest height)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 3

  • 127.5kg x 5 @ RPE 8
  • 130kg x 5 @ RPE 8
  • 132.5kg x 5 @ RPE 8

      First time doing these, but I feel pretty strong on them


Strict Press
  • 67.5kg x 8
  • 67.5kg x 8
  • 67.5kg x 8

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Weighted Dips
  • 40kg x 8
  • 40kg x 8
  • 40kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 15kg x 8
  • 15kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Not so bad, the bodybuilding stuff had me pumped as it was all done with pretty minimal rest.
I've got a second bench session to do on Friday, so I think I'm move some of the assistance stuff over to then going forward.

Macca

xxx
deleted2_20210523Icon...02-09-2015 @ 19:47 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BigMaccaIcon...02-09-2015 @ 22:45 
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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
kirkynick said:Surely all the bb stuff isn't part of AMH's plan?

Shows what you know commie!
deleted2_20210523Icon...02-09-2015 @ 23:02 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BigMaccaIcon...03-09-2015 @ 13:21 
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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
kirkynick said:
I know he includes assistance exercises, but I think you're just doing them because you don't want to not look buff.
Not that you do.

Much like John Snow, you know nothing
BigMaccaIcon...03-09-2015 @ 16:57 
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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: 07.09.2015 @ 10:12 AM by BigMacca
Wednesday 10th June 2015 - Classic Squats and Component Deads @ Middlewood

Very late start tonight as the Mrs is away (so I'm taking Mini Mac to bed) and I've had a builder over to assess and quote for damage caused by a recent water escape we suffered in the upstairs bathroom.
By the time I got out into the garage, Padawan Jon was nearly at his top squat set.

Warm-up sets are going to be sparse....

Week 1 - Classic Squats and Component Deads

Squats (Beltless up to 205kg)
  • 85kg x 10
  • 125kg x 5
  • 175kg x 3
  • 205kg x 1

  • 225kg x 5

      That all felt rough until the top set which felt rather easy

Sumo Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 180kg x 1 (Hook Grip)

  • 190kg x 5 @ RPE8 (Hook Grip)
  • 192.5kg x 5 @ RPE8 (Hook Grip)
  • 195kg x 5 @ RPE8 (Hook Grip)

Power Shrugs
  • 145kg x 5
  • 145kg x 5
  • 145kg x 5

Weighted Chins
  • 10kg x 8 (wide grip)
  • 10kg x 8 (Medium Grip)
  • 10kg x 6 (Narrow Grip)

Pendley Rows
  • 65kg x 8
  • 65kg x 8
  • 65kg x 8

Not a bad session.

Just feeling my way with the sumo deads as I haven't gone even remotely heavy on them for well over a year.
I should be able to ramp them up quite a bit over the coming weeks.


Macca

xxx
BigMaccaIcon...07-09-2015 @ 10:06 
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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		Monday 4th September 2015 - Classic Bench / Assistance @ Middlewood

Training solo as usual on a Friday evening/

Week 1 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 120kg x 1

  • 132.5kg x 5

      Easy enough

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Weighted Dips
  • 40kg x 8
  • 40kg x 8
  • 40kg x 8
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Took just over 45 minutes

Macca

xxx
BigMaccaIcon...08-09-2015 @ 13:06 
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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
Post Edited: 16.09.2015 @ 11:14 AM by BigMacca
Saturday 5th September 2015 - Component Squats and Classic Deads @ Middlewood

Training with Padawan Jon

Week 1 - Component Squats and Classic Deads

Low Box Squats (2" Below parallel)
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 3
  • 145kg x 3
  • 175kg x 1

  • 190kg x 5 @RPE8
  • 195kg x 5 @RPE8
  • 200kg x 5 @RPE8

      These feel rough for how light they were, so I guess my start strength for squatting is pretty poor at the moment

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 180kg x 1 (Hook Grip)

  • 200kg x 5 (Hook Grip)

Front Squats
  • 105kg x 5
  • 125kg x 8
  • 125kg x 8
  • 125kg x 8

Glute Ham Raise
  • 5kg x 8
  • 5kg x 8
  • 5kg x 8

    I also did some core work to finish

Not a bad session at all

I've got a ways to go with the box squats, but I'm confident that they will build up quickly.
I've not pulled conventionally off the floor for ages, so I'm just taking it steady at the moment (using a very conservative 1RM to base my training percentages off).
200kg for 5 was very easy though (as it should be)

Macca

xxx
PeteHodgsonIcon...08-09-2015 @ 14:37 
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Has little understanding of the sugden
Member 677, 11338 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
Post Edited: 08.09.2015 @ 14:38 PM by PeteHodgson
Hey Mr. Macca.
If 200kg for 5 is rpe8 how come 190 is too?

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