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Macca's Log of Power!

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JackRevansIcon...04-04-2016 @ 13:42 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		enjoyable nevertheless
CarlIcon...04-04-2016 @ 16:46 
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Loves rugby league ...
Member 13, 14460 posts
SQ 230, BP 180.5, DL 262.5
673.0 kgs @ 128kgs UnEq
Administrator
haha! nearly.....

its interesting coming back after a while as some people have progressed, and some are still trying to work out how they might be able to progress...
BigMaccaIcon...09-04-2016 @ 11:43 
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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		#LackOfUpdates
JackRevansIcon...09-04-2016 @ 11:45 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		I have a few questions...

1, Whats your opinion on fruit/malt loaf?

2, What happens if you eat pork scratching at night time?

3, Whats the best alcohol for gains?
BigMaccaIcon...09-04-2016 @ 11:47 
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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		Ok - After my lower back cramp of death during benching, my lumber spine was quite tight for 3 or 4 days afterwards so I decided against maxing out on deadlifts for the time being (I'll max everything again in 5 weeks).

This last week I've been setting up my next 5 weeks of peak power training by actually working out where I make peak power on my component lifts (Pin Pressing and chains for bench, 12" deads and chains for deads and box squats and chains for squats)

The plan is to train peak power for 5 weeks (3 weeks start strength and 2 weeks explosive strength) then max out again before I head off for my jollies at DisneyLand Cool

Macca
BigMaccaIcon...09-04-2016 @ 11:51 
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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
JackRevans said:I have a few questions...


1, Whats your opinion on fruit/malt loaf?

I like it - The Banana malt loaf is da bomb


2, What happens if you eat pork scratching at night time?

You become increasing awesome.

I'll quite often finish the night off with some fried pork products Happy


3, Whats the best alcohol for gains?

I'm a bourbon man so if I'm sticking to what's least likely to derail gainz then probably that.

I also like beer (obvz), but I try and limit it to just a few a week.
Tequila beer disappears quickly in my house though (as does craft beer)

I'm also partial to Jeremiah Weed
JackRevansIcon...09-04-2016 @ 11:55 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		i enjoy all of those answers
BigMaccaIcon...12-04-2016 @ 11:25 
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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		Monday 11th April 2016 - Component Bench (Peak Power)/ Assistance @ Middlewood

So I have 5 weeks until I'm off on my jollies, so I'm going to run some peak power training for 4 weeks then retest my 1RM's

Training with Padawan Jon

Week 1 - Component Bench (Peak Power)

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

  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3


      All snappy like they should be


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

Good stuff, hopefully this training block will allow for increased recovery as I'm a bit run down at the moment.

Macca

xxx
BigMaccaIcon...15-04-2016 @ 15:24 
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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: 12.05.2016 @ 11:51 AM by BigMacca
Wednesday 13th April 2016 - Component Deads (Peak Power) @ Middlewood

Training with Padawan Jon.

Week 1 - Component Deads

15" Deadlifts (Peak Power)
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 2 (Hook Grip)

  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)

Power Shrugs (Hook Grip)
  • 190kg x 8
  • 190kg x 8
  • 190kg x 8

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

1 Arm Rows
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8

Feel like poo at the moment (a few nights with little sleep on the trot), but the session was decent enough.

Macca

xxx
BigMaccaIcon...19-04-2016 @ 12:27 
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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: 19.04.2016 @ 12:28 PM by BigMacca
Friday 15th April 2016 - Overhead / Assistance @ Middlewood

Training solo for a quick blast

Strict Press
  • 20kg x 10
  • 40kg x 8
  • 60kg x 3
  • 70kg x 1
  • 80kg x 1

  • 92.5kg x 4
  • 92.5kg x 4
  • 80kg 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 35 minutes

Macca

xxx
BigMaccaIcon...22-04-2016 @ 14:15 
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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		Saturday 16th April 2016 - Component Squats (Peak Power)@ Middlewood

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
  • 155kg x 3


  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3
  • 175kg x 3


      Snappy stuff

Romanian Deadlifts
  • 180kg (Hook Grip)
  • 180kg (Hook Grip)
  • 180kg (Hook Grip)

DB Lunges
  • 27.5kg x 8
  • 27.5kg x 8

I also did some core work to finish

My lungs are a bit stuffed (snot of them again), so breathing was a bit of an issue, but asides from that the session was pretty sweet!

Macca

xxx
BigMaccaIcon...22-04-2016 @ 17:10 
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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		Monday 18th April 2016 - Component Bench (Peak Power)/ Assistance @ Middlewood

Training solo as with Padawan Jon is ill Unhappy

Week 2 - Component Bench (Peak Power)

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

  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3
  • 110kg x 3


      All snappy like they should be


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

Lungs still not great (doing the park run with Mini Mac yesterday nearly killed me as she decided that it was the week she was going to go hell for leather Grin), but we are getting there

Macca

xxx
BigMaccaIcon...01-05-2016 @ 15:51 
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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: 12.05.2016 @ 11:45 AM by BigMacca
Wednesday 20th April 2016 - Component Deads (Peak Power) @ Middlewood

Training solo as with Padawan Jon is still not in a good way

Week 2 - Component Deads

15" Deadlifts (Peak Power)
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 140kg x 3 (DOH)
  • 160kg x 2 (Hook Grip)

  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)
  • 180kg x 3 (Hook Grip)

Power Shrugs (Hook Grip)
  • 190kg x 8
  • 190kg x 8
  • 190kg x 8

Weighted Chins
  • 7.55kg x 8 (wide grip)
  • 7.55kg x 8 (Medium Grip)
  • 7.55kg x 6 (Narrow Grip)

1 Arm Rows
  • 37.5kg x 8
  • 37.5kg x 8
  • 37.5kg x 8

Not bad at all

Macca

xxx
JackRevansIcon...01-05-2016 @ 15:59 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		gordon bennett thats a lot of deadlifts! and even more gordon bennett at the fact that all of that was with hook grip and then the shrugs also were! I can only handle a bit at a time
BigMaccaIcon...01-05-2016 @ 16:15 
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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		Friday 22nd April 2016 - Overhead / Assistance @ Middlewood

Training solo for a quick blast

Strict Press
  • 20kg x 10
  • 40kg x 8
  • 60kg x 3
  • 70kg x 1
  • 80kg x 1

  • 92.5kg x 4
  • 92.5kg x 4
  • 80kg x 8
Weighted Dips
  • 45kg x 8
  • 45kg x 8
  • 45kg 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 40 minutes

Macca

xxx

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