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Macca's Log of Power!

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RobboIcon...16-12-2015 @ 10:47 
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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 bench mate. Should have gone 175 you greedy sod! Grin
BigMaccaIcon...16-12-2015 @ 11:15 
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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:Nice bench macca!!

Cheers Mr Rodge


PaulLewandowski said:Lovely bench paul Happy . Do you do any stretches for arch mobility?

Thanks Paul,

I do about an hour of mobility work each and every day - 15 minutes in the morning, two 15 minutes blocks at work (I sit at a desk all day so taking a couple of breaks to work on mobility helps a lot) and another 15 minutes at night.

I have to stay on top of my thoracic mobility as I get pretty stiff otherwise


Robbo said:Lovely bench mate. Should have gone 175 you greedy sod! Grin

175kg wouldn't have been enough to worry Pat, so it had to be 180kg - I had been giving him s**t all night about getting out benched by a long armed narrow back so I had to give it a stab Grin

I just can't do the massive belly bounce thing he does Unhappy

I'll have him yet!
RobboIcon...16-12-2015 @ 11:29 
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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		That will be a good day when you out bench Pat! Say hello to him and Tom for me.
SparrowIcon...16-12-2015 @ 17:56 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Lovely benching Macca!
BigMaccaIcon...16-12-2015 @ 23:06 
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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
Sparrow said:Lovely benching Macca!

Cheers Milsy
BigMaccaIcon...18-12-2015 @ 14:20 
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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		Update

Squats - On Wednesday i worked upto two top sets of 210kg x 5 and 230kg x 5 (beltless)
These are getting tough now as I'm having to be a lot more controlled with the whole movement.

Still it's an encouraging sign Happy
BigMaccaIcon...24-12-2015 @ 13:56 
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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		Update.

Things are going ok and my knee is nearly there - I'm going to have one more week of messing around and then start back into a proper 12 week training cycle again.

I squatted 185kg for 20 reps on Saturday (I'm not sure why to be honest, I only had time for one set so I thought I'd make it count Happy

I benched 130kg for 2 sets of 10 (paused) on Monday.

On Wednesday, I squatted 210kg for 5 followed by 235kg for 5 (all beltless) and the 235kg set was easier than the 210kg set for some reason. So much so that I immediately rechecked the weight as I'd assumed we had misloaded to 210kg....

But all was in order - I would have put a fiver on doing at least 8-10 reps at 235kg as well....


Happy
BigMaccaIcon...04-01-2016 @ 15:28 
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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		Update

I've kept training up throughout the festive period and things have been going pretty well.

My knee continues to improve and it's not really bothering me during squatting at all.
I still can't do a pistol squat on it yet (too much pain on the last portion of the eccentric part of the movement), but I'm hopeful that in a few more weeks I will be back to being A-OK.

Benching - I've just done some pin presses from chest height to get used to the movement again.

Squats - I've hit 210kg for an easy 10 (beltless) and then worked on some box squats.

Deads - Still just been doing beltless RDL, but I did work in a couple of sets of 6" block pulls as well.

All being well, I'll be starting a full 12 week training cycle tonight Happy

Macca
PaulLewandowskiIcon...04-01-2016 @ 21:54 
Lou and Andy
Member 4795, 334 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 98.9kgs UnEq		Extremely strong squatting!
BigMaccaIcon...05-01-2016 @ 16:21 
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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
PaulLewandowski said:Extremely strong squatting!

Cheers Paul,

Squat's are feeling very strong considering I've had a duff knee for the best part of 2 months.

I'm hoping we'll see 290kg in 12 week's time....

Just need to pair it with a decent deadlift now (benching seems to have sorted itself out for the moment Happy )
BigMaccaIcon...05-01-2016 @ 16:22 
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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: 12.01.2016 @ 11:27 AM by BigMacca
Monday 4th January 2016 - Component Bench / Assistance @ Middlewood

Ok - I'm calling my knee healed up enough to get on with a normal training cycle.

The wisdom of this decision will be seen in the fullness of time.....

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
  • 120kg x 3

  • 130kg x 5 @ RPE 8
  • 135kg x 5 @ RPE 8
  • 140kg x 5 @ RPE 8

      The sets jet got better as they went on - I maxed out at 142.5kg for 5 last time around so I'm already looking at a decent improvement.....


Strict Press
  • 85kg x 7
  • 85kg x 6
  • 85kg x 5

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
  • 22.5kg x 8
  • 22.5kg x 7
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

I rather enjoyed that tonight.
I'm starting to taste a 180kg + bench already Grin

Macca

xxx
BigMaccaIcon...08-01-2016 @ 12:59 
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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 6th January 2016 - Classic Squats and Component Deads @ Middlewood

Training with Padawan Jon.

First time using a belt tonight in about 2 months, it's not going to be pretty.

Week 1 - Classic Squats and Component Deads

Squats (Beltless up to 210kg)
  • 25kg x 10
  • 85kg x 10
  • 105kg x 5
  • 125kg x 5
  • 145kg x 5
  • 170kg x 2
  • 190kg x 1
  • 210kg x 1

  • 232.5kg x 5

      Meh - That was nasty with a belt. Reps were easy be painful

15" 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 1 (Hook Grip)

  • 220kg x 5 @ RPE8 (Hook Grip)
  • 225kg x 5 @ RPE8 (Hook Grip)
  • 230kg x 5 @ RPE8 (Hook Grip)

Power Shrugs
  • 190kg x 8
  • 190kg x 8
  • 190kg x 8

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

Pendley Rows
  • 75kg x 8
  • 75kg x 8
  • 75kg x 8

Ok - not the worst session in the world, but it's going to take a couple of weeks to get used to lifting in a belt again....

Macca

xxx
BigMaccaIcon...11-01-2016 @ 16:39 
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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 9th January 2016 - Classic Bench / Assistance @ Middlewood

Off out to a company piss up tonight, so I head over to Argumentative Marks for a quick spot of benching

Week 1 - Classic Bench

Bench Press (touch and go)
  • 20kg x 10
  • 70kg x 10
  • 100kg x 5
  • 115kg x 3
  • 130kg x 1

  • 142.5kg x 5

      Easy enough

Close Grip Bench Press
  • 120kg x 10
  • 120kg x 10

Done - Short and Sweet

Cheers Mark Happy

Macca

xxx
BigMaccaIcon...12-01-2016 @ 16:25 
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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 11th January 2016 - Component Squats and Classic Deads @ Middlewood

Switched to Sunday this week as I was still a bit drunk when I woke up this morning and thought better of training Grin

I've managed to do something nervy with my collar bone / shoulder.
I was on the phone this morning and when I took the phone away from my ear and extended my left arm to put it back on a shelf I got a very acute, very boney pain in my collar bone (it felt like a fracture for a few seconds).

This kept happening few a few minutes every time I let my left shoulder roll forward.

I was very careful for an hour or so, but I was still getting some pain if I let my shoulder roll forward (not as bad as it was initially, but still enough the make me wince a little).

In short, it was a f**king nightmare to train with - I had to keep my shoulder externally rotated pretty much all the time, which is harder than it sounds when you are doing things like setting rack heights / picking up weights from the floor etc.

I got through though, so it can't be that bad Grin

Training with Padawan Jon

Week 1 - Component Squats and Classic Deads

Low Box Squats (Below parallel)
  • 20kg x 10
  • 65kg x 10
  • 85kg x 5
  • 105kg x 3
  • 125kg x 3
  • 145kg x 3
  • 175kg x 1
  • 195kg x 1

  • 210kg x 5 @RPE8
  • 215kg x 5 @RPE8
  • 225kg x 5 @RPE8

      Ok - Getting under the bar was not pleasent, but once there I could get on with it Happy
      These felt pretty solid today, the last set was a misload (I meant to put 220kg on) but it felt pretty easy to be honest.
      A very good sign as I only got upto 227.5kg for 5 last cycle and I've got another 4 weeks left to blast that out of the water Happy

      I'm also using a half inch lower box this time around as well.

Deadlifts
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 165kg x 1 (Hook Grip)
  • 190kg x 1 (Hook Grip)

  • 205kg x 5 (Hook Grip)

Front Squats
  • 105kg x 5
  • 130kg x 8
  • 130kg x 8
  • 130kg x 8

Romanian Deadlifts
  • 185kg x 5
  • 185kg x 8
  • 185kg x 8

    I also did some core work to finish

Not a bad session all things considered.

Happy

Macca

xxx
BigMaccaIcon...17-01-2016 @ 12:45 
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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
Post Edited: 17.01.2016 @ 12:46 PM by BigMacca
Tuesday 12th January 2016 - Component Bench / Assistance @ Middlewood

Had to switch to Tuesday / Thursday this week as I'm working away on Wednesday.

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

  • 135kg x 5 @ RPE 8
  • 135kg x 5 @ RPE 8
  • 145kg x 5 @ RPE 8

      The last set was a little bit RPE9ish, but it was solid enough


Strict Press
  • 87.5kg x 6
  • 87.5kg x 5
  • 87.5kg x 5

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
  • 25kg x 7
  • 25kg x 7
  • bw x 10
DB Preacher Curls
  • 12.5kg 6
  • 12.5kg x 6
Hammer Curls
  • 16kg x 8
  • 16kg x 8

Pretty decent session

Macca

xxx

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