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Macca's Log of Power!

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BigMaccaIcon...08-09-2015 @ 14:50 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
PeteHodgson said:Hey Mr. Macca.
If 200kg for 5 is rpe8 how come 190 is too?

It's not really in this instance because I was just feeling my way with the sumo's and I'm quite happy to take a couple of weeks to find my true level

However, doing RPE8 for 3 sets of five means that you can easily expect the weights to change between sets.

If you don't warm up so well for example, you might find that your second set is better than your first so you can use more weight.
Or you might only have 90 sec's rest between sets, so you may well have to drop the weight slightly to keep at RPE8

Capisce?
PeteHodgsonIcon...08-09-2015 @ 23:15 
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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		Thought as much.
I capeesh fully. Would expect the weight to be lower at same rpe usually. (Or the same) but yeah, I getcha. :-)
BigMaccaIcon...10-09-2015 @ 14:39 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 21.09.2015 @ 10:26 AM by BigMacca
Monday 7th September 2015 - Component Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 2 - 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
  • 120kg x 1

  • 132.5kg x 5 @ RPE 8
  • 135kg x 5 @ RPE 8
  • 135kg x 5 @ RPE 8

      The first set was ridiculously easy, the second was at about RPE9.5. I had a word with myself and the third set was a comfy RPE8


Strict Press
  • 67.5kg x 8
  • 67.5kg x 8
  • 67.5kg x 7

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg 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

Decent session.

Macca

xxx
AndyCoupeIcon...14-09-2015 @ 08:38 
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His levers get the bar up.
Member 2919, 8635 posts
SQ 195, BP 127.5, DL 225
547.5 kgs @ 77kgs UnEq		Hey Mr Macca!

Do you like my new toy? I'm still
In the trial and error phase at the moment but constantly wired Wink

http://s21.postimg.org/sr7lpxj3r/image.jpg
BigMaccaIcon...14-09-2015 @ 12:28 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
AndyCoupe said:Hey Mr Macca!

Do you like my new toy? I'm still
In the trial and error phase at the moment but constantly wired Wink


That looks pretty sweet Andy - Have fun being off your tits for the next few weeks Happy
BigMaccaIcon...14-09-2015 @ 12:29 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 16.09.2015 @ 11:13 AM by BigMacca
Wednesday 9th September 2015 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon

Week 2 - Classic Squats and Component Deads

Squats (Beltless up to 205kg)
  • bar x 10
  • 65kg x 10
  • 85kg x 10
  • 125kg x 5
  • 145kg x 5
  • 165kg x 3
  • 190kg x 3
  • 210kg x 1

  • 230kg x 4

      Easy - Felt good for 8+

Sumo 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 @ RPE8 (Hook Grip)
  • 202.5kg x 5 @ RPE8 (Hook Grip)
  • 205kg x 5 @ RPE8 (Hook Grip)

Power Shrugs
  • 165kg x 5
  • 165kg x 5
  • 165kg x 5

Weighted Chins
  • 5kg x 8 (wide grip)
  • 5kg x 8 (Medium Grip)
  • 5kg x 6 (Narrow Grip)

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

Not a bad session.

I'm having a an issue with sumo's at the moment and it's one I've had in the past.
During some set's, I get a white hot pain high up in the right side of my groin - When it happens it's nearly bad enough that it can't push through it.

Then it goes within five seconds of finishing the set and might not come back again that day.

It's obviously nerve related, but it's a bit of a killer as it kicks in at the start of the lift so I'm having to be extra cautious for the beginning of the movement.
This is doubly s**t as it means that the lift ends up being harder and I'm not training my start strength as effectively as I should.

In the past this has gone away after a few weeks, so I'm keeping my fingers crossed that this time is no different.....

Macca

xxx
RodgerIcon...14-09-2015 @ 12:43 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		That pain sounds like a bit of a s**tter!
Nice squats mate.
Is there a particular type of knee sleeve you use / have used in the past which you'd recommend? I'm looking to get some. Ta.
BigMaccaIcon...14-09-2015 @ 13:13 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Rodger said:That pain sounds like a bit of a s**tter!
Nice squats mate.
Is there a particular type of knee sleeve you use / have used in the past which you'd recommend? I'm looking to get some. Ta.

It's an odd one for sure Mr Rodge, I'm sure it will sort itself out, my dong is probably pressing on a nerve due to being so big Happy

Knee sleeves, you can't go wrong with SBD's mate - Just don't be lulled into buying a 'competition' fit as they just end up being a pain in the arse to put on and then hurt whilst they are on - All for nothing over getting a pair that actually fit Happy

I actually think you get more out of a loose sleeve as you end up with a lot of material bunching up behind your knee.....
RodgerIcon...14-09-2015 @ 13:19 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
BigMacca said:
It's an odd one for sure Mr Rodge, I'm sure it will sort itself out, my dong is probably pressing on a nerve due to being so big Happy
Knee sleeves, you can't go wrong with SBD's mate - Just don't be lulled into buying a 'competition' fit as they just end up being a pain in the arse to put on and then hurt whilst they are on - All for nothing over getting a pair that actually fit Happy
I actually think you get more out of a loose sleeve as you end up with a lot of material bunching up behind your knee.....


Ok Cheers mate. I was looking at SBD's I just noticed they were pretty pricey!
At present I can barley get my strenthshop bumblebees off after a squat session and they hurt like f*ck - right I think you've helped me make my mind up then! Thank Paul Happy
BigMaccaIcon...16-09-2015 @ 11:13 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 21.09.2015 @ 10:31 AM by BigMacca
Friday 11th 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

  • 136.25kg x 4

      Easy

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Weighted Dips
  • 42.5kg x 8
  • 42.5kg x 8
  • 42.5kg 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...16-09-2015 @ 11:38 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 12th September 2015 - Component Squats and Classic Deads @ Middlewood

Châteaux Mac has the plague this week, I though I'd avoided it but I started getting symptoms last night (sore throat, phlegm on chest and generally feeling a bit s**t).
I'm not so bad though and I should be able to keep training, I'll just make sure I get plenty of rest this weekend.

Training with Padawan Jon

Week 2 - 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
  • 165kg x 3
  • 1855g x 1

  • 205kg x 5 @RPE8
  • 207.5kg x 5 @RPE8
  • 210kg x 5 @RPE8

      All steady away, just struggling slightly with recovery (mainly breathing)

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

  • 206.25kg x 4 (Hook Grip)

Front Squats
  • 105kg x 5
  • 127.5kg x 8
  • 127.kg x 8
  • 127.5kg x 8

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

    I also did some core work to finish

Not so bad - I got through it anyway which is always a bonus Grin

Macca

xxx
LeedsMiniPowerIcon...16-09-2015 @ 14:21 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
Rodger said:
Ok Cheers mate. I was looking at SBD's I just noticed they were pretty pricey!
At present I can barley get my strenthshop bumblebees off after a squat session and they hurt like f*ck - right I think you've helped me make my mind up then! Thank Paul Happy


A macca says, I first got a large pair which are great and I still use.

I stupidly got a medium thinking they would give me something which they did, bleeding knuckles getting them on and pain in my legs.

The bigger size I find actually give more as there is more material plus you don't have to mess around getting them on
BigMaccaIcon...17-09-2015 @ 09:47 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 18.09.2015 @ 11:49 AM by BigMacca
Monday 14th September 2015 - Component Bench / Assistance @ Middlewood

Really struggling today with my back to school bugs.
Still feel poor and still have loads of s**t on my chest, but it doesn't seem to be infected which is a bonus.
I decided to push on with training and hope for the best

Training with Padawan Jon

Week 3 - 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
  • 120kg x 1

  • 137.5kg x 5 @ RPE 8 (more like RPE9)
  • 137.5kg x 5 @ RPE (much better) 8
  • 137.5kg x 5 @ RPE 8

      Tough tonight as my stamina is clearly down from the bugs


Strict Press
  • 67.5kg x 8
  • 67.5kg x 8
  • 67.5kg x 7

DB Press (slight incline)
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 16.25kg x 8
  • 16.25kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Solid enough - Wasted now though.

Hopefully I'll be feeling better before Wednesday's session rolls around.

Macca

xxx
BigMaccaIcon...17-09-2015 @ 09:48 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
LeedsMiniPower said:
A macca says, I first got a large pair which are great and I still use.
I stupidly got a medium thinking they would give me something which they did, bleeding knuckles getting them on and pain in my legs.
The bigger size I find actually give more as there is more material plus you don't have to mess around getting them on

I can give your mediums a good home Happy
BigMaccaIcon...18-09-2015 @ 12:08 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 21.09.2015 @ 10:23 AM by BigMacca
Wednesday 16th September 2015 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon

Week 3 - Classic Squats and Component Deads

Squats (Beltless up to 210kg)
  • bar x 10
  • 65kg x 10
  • 85kg x 10
  • 125kg x 5
  • 145kg x 5
  • 165kg x 3
  • 190kg x 3
  • 210kg x 1

  • 236.25kg x 3

      Easy - 8+ there

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

  • 205kg x 5 @ RPE8 (Hook Grip)
  • 205kg x 5 @ RPE8 (Hook Grip)
  • 205kg x 5 @ RPE8 (Hook Grip)

Power Shrugs
  • 175kg x 5
  • 175kg x 5
  • 175kg x 5

Weighted Chins
  • 5.65kg x 8 (wide grip)
  • 5.65kg x 8 (Medium Grip)
  • 5.65kg x 6 (Narrow Grip)

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

Squats = Easy

Sumos = f**king my s**t right up!!!!

The white hot verve pain is still there and it was bad enough tonight to make me decide to sake sumo's off.
I did all of my warmups from a one inch deficit to really open my hips up, but it made no difference.

The only way I can sumo pull without pain is to essentially conventional pull it (that is not just just my glutes to initiate the movement) and that's just a bit pants.
So I'm swapping them out for low block pulls from next week.

Excelsior!

Macca

xxx

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