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Macca's Log of Power!

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40_plusIcon...04-10-2015 @ 22:58 
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and thats just his waistline
Member 391, 2799 posts
SQ 217.5, BP 152.5, DL 272.5
642.5 kgs @ 89.1kgs UnEq		Thought you might have done the British Classic?
BigMaccaIcon...05-10-2015 @ 12:27 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
40_plus said:Thought you might have done the British Classic?

I toyed with the idea, but then reality struck.

It was in bloody Bournemouth again and I only have 3 days holiday left to cover Christmas.
It meant travelling down on Friday (taking a day's holiday in the process) and staying Friday and Saturday night.

Add a semi decent hotel to keep the Mrs happy and a few meals out and I wouldn't get much change out of £500.

Very quickly I thought 'f**k that, I'll do it next year'

Grin
BigMaccaIcon...05-10-2015 @ 16:21 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 3rd October 2015 - Component Squats and Classic Deads @ Middlewood

I couldn't train yesterday, so it's resulted in me having to train first thing on a Sunday morning (work later) - FML

Grin

I'm usually a bit weaker and don't move as well when training within an hour of waking up, so this morning might well be tough....
Training solo.

Week 5 - 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
  • 170kg x 2
  • 190kg x 1
  • 210kg x 1

  • 227.5kg x 5 @RPE8 (tough)
  • 222.5kg x 5 @RPE8 (easy)
  • 225kg x 5 @RPE8 (easy)

      The 1st set was a tough RPE8 so I dropped the weight a little, the next sets were easy even though I kept upping the weight. I probably sho8uld have just started at 225kg and worked my way up from there

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 175kg x 1 (Hook Grip)
  • 205kg x 1 (Hook Grip)

  • 220kg x 3 (Hook Grip)

Front Squats
  • 105kg x 5
  • 135kg x 8
  • 135kg x 8
  • 135kg x 8

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

    I also did some core work to finish

Man that was tough to get though on a Sunday morning!

Macca

xxx
BigMaccaIcon...08-10-2015 @ 12:00 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 15.10.2015 @ 11:54 AM by BigMacca
Monday 5th October 2015 - Component Bench / Assistance @ Middlewood

Training solo tonight as Padawan Jon is working late and can't make it

Week 6 - Component Bench

Bench With Chains (50kg at the top)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 80kg x 5

  • 105kg x 5 @ RPE 8 (more like RPE9)
  • 100kg x 5 @ RPE 8
  • 100kg x 5 @ RPE 8

      105kg was tough, had to drop to 100kg for the last two sets


Close Grip Bench Press
  • 120kg x 6
  • 120kg x 6
  • 120kg x 6

Clapping Press Up
  • bw x 8
  • bw x 8
  • bw x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 17.5kg x 8
  • 17.5kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Quite enjoyed that tonight, particularity the clapping press ups Happy

Macca

xxx
BigMaccaIcon...09-10-2015 @ 14:45 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Wednesday 7th October 2015 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon

Week 6 - 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
  • 170kg x 3
  • 195kg x 2
  • 215kg x 1


  • 236.25kg x 5

      Really easy

Deadlifts with Chains (about 50kg at the top)
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)

  • 175kg x 5 @ RPE8 (Hook Grip)
  • 175kg x 5 @ RPE8 (Hook Grip)
  • 175kg x 5 @ RPE8 (Hook Grip)

Stiff Leg Deads
  • 145kg x 6
  • 145kg x 6
  • 145kg x 6

Dimel Deadlifts
  • 105kg x 8
  • 105kg x 8
  • 105kg x 8

Weighted Chins
  • 7.5kg x 8 (wide grip)
  • 7.5kg x 8 (Medium Grip)
  • 7.5kg x 8 (Narrow Grip)


The chain work on the deadlifts was humbling, my glutes and hammies are going to be lit up tomorrow.....

Grin

Macca

xxx
BigMaccaIcon...12-10-2015 @ 10:48 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Friday 9th October 2015 - Classic Bench / Assistance @ Middlewood

Jim da Mus is back in the garage again tonight to give Mr Macca some company Cool

Week 6 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 110kg x 2
  • 125kg x 1

  • 140.5kg x 5

      Pretty solid, 7 or 8 there if needed Happy

Strict Press
  • 75kg x 7
  • 75kg x 7
  • 75kg x 6
Weighted Dips
  • 50kg x 7
  • 50kg x 7
  • 50kg x 6
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Solid stuff again tonight, hopefully I'll have a big bench in me soon....

Macca

xxx
RobboIcon...12-10-2015 @ 13:10 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq		Lovely benching that Macca
BigMaccaIcon...12-10-2015 @ 16:35 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Robbo said:Lovely benching that Macca

It's moving pretty well at the moment Robbo, hopefully something big will be there in 6 weeks Happy
BigMaccaIcon...13-10-2015 @ 11:40 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Saturday 10th October 2015 - Component Squats and Classic Deads @ Middlewood

Training solo again as Padawan Jon is having to work most of the hours God sends at the moment.

Today we switch from low box squats to squats with chains.

Week 6 - Component Squats and Classic Deads

Squats with chains (about 50kg at the top)
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 3
  • 145kg x 3
  • 175kg x 2

  • 195kg x 5 @RPE8 (easy)
  • 200kg x 5 @RPE8 (easy)
  • 205kg x 5 @RPE8 (spot on)

      Been a while since I did any chain work, but it came back to be easily enough

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

  • 208kg x 5 (Hook Grip)

Front Squats (Paused)
  • 105kg x 5
  • 130kg x 5
  • 130kg x 5
  • 130kg x 5

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

    I also did some core work to finish

Boom!

Macca

xxx
BigMaccaIcon...15-10-2015 @ 11:54 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 15.10.2015 @ 12:25 PM by BigMacca
Monday 12th October 2015 - Component Bench / Assistance @ Middlewood

Training with Padawan Jon

Week 7 - Component Bench

Bench With Chains (50kg at the top)
  • 20kg x 10
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 80kg x 5
  • 95kg x 1

  • 105kg x 5 @ RPE 8
  • 107.5kg x 5 @ RPE 8
  • 110kg x 5 @ RPE 8

      Pretty solid tonight


Close Grip Bench Press
  • 122.5kg x 5
  • 122.5kg x 5
  • 122.kg x 5

Clapping Press Up
  • bw x 8
  • bw x 8
  • bw x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 8 + 8 @ 16kg
Pull Ups
  • 17.5kg x 8
  • 17.5kg x 8
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Good, honest session Happy

Macca

xxx
LeedsMiniPowerIcon...15-10-2015 @ 12:16 
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		Come back down Ralls on a Monday old boy.
BigMaccaIcon...16-10-2015 @ 11:34 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
LeedsMiniPower said:Come back down Ralls on a Monday old boy.

Not going to happen in on a regular basis in the near future mate, Mrs Macca is working away a lot which means I have to be a home at nights Unhappy
BigMaccaIcon...16-10-2015 @ 11:35 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 22.10.2015 @ 13:21 PM by BigMacca
Wednesday 14th October 2015 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon

Week 7 - 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
  • 185kg x 2
  • 205kg x 1
  • 225kg x 1


  • 243kg x 3

      Really easy

Deadlifts with Chains (about 50kg at the top)
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 170kg x 1 (Hook Grip)

  • 177.5kg x 5 @ RPE8 (Hook Grip)
  • 177.5kg x 5 @ RPE8 (Hook Grip)
  • 177.5kg x 5 @ RPE8 (Hook Grip)

Stiff Leg Deads
  • 145kg x 6
  • 145kg x 6
  • 145kg x 6

Dimel Deadlifts
  • 110kg x 8
  • 110kg x 8
  • 110kg x 8

Weighted Chins
  • 7.5kg x 8 (wide grip)
  • 7.5kg x 8 (Medium Grip)
  • 7.5kg x 8 (Narrow Grip)

The chain work on the deads destroyed my glutes again - I guess it must be doing something good Happy

Macca

xxx
BigMaccaIcon...20-10-2015 @ 11:27 
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understanding of the sport, little he has.
Member 798, 9943 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Friday 16th October 2015 - Classic Bench / Assistance @ Middlewood

Training solo tonight

Week 7 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 3
  • 115kg x 2
  • 130kg x 1

  • 145kg x 3 (PB)

      I struggled to unrack the bar and keep my shoulders retracted, so the set felt a bit harder than it should - still easy enoguh though

Strict Press
  • 75kg x 7
  • 75kg x 7
  • 75kg x 6
Weighted Dips
  • 50kg x 7
  • 50kg x 7
  • 50kg x 6
Fat Man Rows
  • bw x 8
  • bw x 8
  • bw x 8

    I also did some side and rear lateral raises

Pretty happy with that, took around 45 minutes

Macca

xxx
IainKendrickIcon...20-10-2015 @ 11:31 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		How's it going? Did wonder why not Brits for you. Now I know.

Any comp plans for rest of the year? Training looms good squat and bench. How's the dead?

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