Macca's Log of Power!

great stuff. how did you lose the body weight prior from 86 - 82.5 ?

i usually drop a carbs and couldnt risk leaving it that late.

well done buddie great stuff. did well to stay focused with all the cocking about, i thought bb shows were bad for that

Very nice write up mate and congrats!! Beastly performance!!!

Very nice write up mate and congrats!! Beastly performance!!!

Well done mate!

Thanks lads


I'm planning to lift again this year in the BDFPA but I'm not sure I'm going to be able to. I was going to do Marc's comp next weekend, but that has now been cancelled.
The only other comp is the one in Lancaster on the 12th of December and I'm double booked for that date already. Currently it looks like I won't have the opportunity to qualify for the British Championships in March


PM me or bother me at Rall's and I'll give you the 'Right Advices'




Cheers Lads.

I've trained a couple of times since I've got back, nothing special just some loosing off sessions. The real work starts again tonight

Macca said; I'm planning to lift again this year in the BDFPA but I'm not sure I'm going to be able to. I was going to do Marc's comp next weekend, but that has now been cancelled.
The only other comp is the one in Lancaster on the 12th of December and I'm double booked for that date already. Currently it looks like I won't have the
opportunity to qualify for the British Championships in March

Paul, why not try explaining your situation to the championship secretary? It's worth a try.

Monday 22nd November 2010 - Bench / Assistance - Ralls


Back to normal training tonight

Bench Press

• bar x 10
  
• 60kg x 10
  
• 90kg x 10
  
• 100kg x 5
  
• 120kg x 3
  
• 130kg x 3 (all paused)
  
• 135kg x 3 (all paused)
  
• 140kg x 3 (1st rep paused)
  
  3 Board Press from here
  
  
• 145kg x 3
  
• 150kg x 3
  
• 155kg x 3
  
• 165kg x 3
  

Reverse Band Bench

• 150kg x 3
  
• 160kg x 3
  

Machine Flyes

• 12 plates x 10
  
• 12 plates x 8
  

Did a few sets of Bicep work here...

Close Grip Bench Press (hands about 8" apart)

• 110kg x 4
  
• 110kg x 5
  
• 110kg x 4
  

Dips

• 40kg x 5
  
• 40kg x 5
  
• 40kg x 4
  

Fin

Going to be sore tomorrow

Macca

Strong benching mate!

sureley on for a PB bench soon enough?

Wednesday 24th November 2010 - Squat and Deadlifts @ Ralls

I'm backing off a little on Squats and Deads for the next 4 weeks, this will then take me up to my next 12 week cycle.

Squats

• 75kg x 10
  
• 75kg x 10
  
• 130kg x 8
  
• 160kg x 8
  
• 175kg x 5
  
• 190kg x 10
  
  
• 180kg x 3 - Speed Work (with loose wraps)
  
• 180kg x 3 - Speed Work (with loose wraps)
  

Deadlift

From blocks

• 70kg x 10
  
• 135kg x 8
  
• 160kg x 5
  
• 200kg x 5
  
• 220kg x 3
  
• 250kg x 1 - Wasn't planning on going this heavy, but it was loaded and I though a single couldn't hurt
  
  From the floor
  
• 140kg x 3
  
• 160kg x 3
  
• 180kg x 3
  
• 200kg x 1
  

Enjoyable session tonight, the highlight of which was watching the new lad Oli (who is only 17) take Andy out with a 260kg DOH Deadlift - Simply amazing

Macca

LOL WHAT!
Insane!

Good to have you back Paul. Do you get any prize moneys for the records?

Hey macca 190x10 taking it easy..... Hey spoke to the Allisons yesterday holding a qualifier 30th of january provisionally in coventry

Nah - no money, just love



Yeah - I found out at the weekend, going to be the one for me I think.

You're still a t**t for making my life difficult

xxxxxx

strong stuff macca - u doing u90s again next year?