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Macca's Log of Power!

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BigMaccaIcon...26-07-2012 @ 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
Post Edited: 26.07.2012 @ 18:06 PM by BigMacca
Wednesday 25th July 2012 - Squats, Deadlifts @ Ralls

Very warm again tonight - Staying hydrated is going to be an issue I think (especially as my guts decided to explode a hour before training, must have lost 3 litres of water out my arse!).
Luckily, I have plenty of electrolite powder on-hand to help put some lost salts back in Happy

My ribs are still very sore, so the belt is saying at in the car again today.
Also, I'm going to try some 'halting' deadlifts as it will force me to keep the loads light whilst still getting some graft in.

Weighted chins / fatman rows are also out, so I'll be doing these movements with bodyweight only, but with a 1 second hold at the top of each movement

There are a few new faces starting to train with us over the coming weeks and a little fresh blood should be a good thing Cool


Squats - Beltless
  • 65kg x 10
  • 80kg x 10
  • 80kg x 10
  • 100kg x 5
  • 140kg x 3
  • 165kg x 2

  • 185kg x 8
  • 185kg x 8

      Like last week, having to take these steady and stay super tight at the bottom to protect the old ribs (almost like a paused squat really).
      Really happy to hit the two sets of eights, it's probably some sort of beltless, broken ribbed PB!

      Grin

Deadlifts

From the floor
  • 60kg x 10 (DOH)
  • 100kg x 5 (DOH)
  • 130kg x 3 (DOH)

  • 145kg x 3 + 5 Shrugs(Hook Grip)
  • 145kg x 3 + 5 Shrugs(Hook Grip)
  • 145kg x 3 + 5 Shrugs(Hook Grip)

      Quite enjoyed these to be honest

Chins (with a 1 second pause at the top)
  • bw x 8
  • bw x 8
  • bw x 8
Fat Man Rows (with a 1 second pause at the top)
  • bw x 8
  • bw x 8
  • bw x 8
One Arm Rows (with a 1 second pause at the top)
  • 36kg x 6
  • 36kg x 6
  • 36kg x 6

    Also did some DOH shrugs for grip and a spot of calf work

My main goal tonight was not to s**t myself whilst squatting, so I'm claiming a sucessful training session (the squatting was alright as well Happy )

I'm altering my diet now and will start backloading carbs after every training session, so hopefully I'll get a nice strength boost over the next couple of weeks!

Kisses

Macca
ITRGIcon...26-07-2012 @ 13:00 
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PS ... i love you
Member 521, 2568 posts
SQ 200, BP 125, DL 265
590.0 kgs @ 90kgs UnEq		brilliant session mate
brilliant squats is the knee as good as new???
TravisFandangoIcon...26-07-2012 @ 15:05 
Member 1093, 5446 posts
SQ 160, BP 105, DL 225
490.0 kgs @ 90kgs UnEq
BigMacca said:My main goal tonight was not to s**t myself whilst squatting


Surely poo just falls out of your well fisted ringpiece these days anyway?
macrothIcon...26-07-2012 @ 15:07 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
TravisFandango said:
Surely poo just falls out of your well fisted ringpiece these days anyway?


Quality.
BigMaccaIcon...26-07-2012 @ 16:13 
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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: 26.07.2012 @ 16:13 PM by BigMacca
ITRG said:brilliant session mate
brilliant squats is the knee as good as new???

Cheers Ian,

The knee is getting better mate, still a little way to go yet (which is why I'm taking it steady at the moment)


TravisFandango said:
Surely poo just falls out of your well fisted ringpiece these days anyway?


macroth said:
Quality.

I'd bum some sense into the pair of you if I thought that it would do any good!
AndyCoupeIcon...26-07-2012 @ 17:58 
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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		Strong monster sesh as usual Grin
BigMaccaIcon...27-07-2012 @ 16:07 
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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
AndyCoupe said:Strong monster sesh as usual Grin

Thanks Andy
BigMaccaIcon...27-07-2012 @ 16:08 
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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 27th July 2012 - Bench / Overhead / Legs / Back

I can't train tomorrow as I'm taking Mini Mac and her mate to see Brave in the morning, then have to pick my Niece up from Stansted airport later in the day.

So a very packed lunchtime session was in order!

Speed Bench with Bands (about 50kg added resistance at the top)
  • 70kg x 3 (90 seconds rest)
  • 70kg x 3 (90 seconds rest)
  • 70kg x 3 (90 seconds rest)
  • 70kg x 3 (90 seconds rest)
  • 70kg x 3 (90 seconds rest)
  • 70kg x 3 (90 seconds rest)

      Solid

Strict Press
  • 60kg x 8
  • 70kg x 5
  • 70kg x 5
Front Squats (Sans Belt)
  • 60kg x 10
  • 60kg x 10
  • 100kg x 5
  • 100kg x 5
  • 120kg x 5
  • 120kg x 5

      Not done fronties in a few weeks and it shows, loads of strength with poor tech Grin

Leg Press
  • 300kg x 8
  • 400kg x 8
  • 460kg x 8
Leg Extensions
  • 12 plates x 10
  • 12 plates x 10 + 6 plates x + 12 Sissy Squats @15kg
Stiff Led Deadlifts
  • 100kg x 5
  • 120kg x 5
  • 120kg x 5
  • 120kg x 5
Seated Leg Curl
  • 5 plates x 6
  • 5 plates x 6

    Also did some seated lateral raises and reverse flyes

Very sweaty session that one!

Looking forward to nailing some nice Ruby Red Organic steak tonight!

Macca
BigMaccaIcon...30-07-2012 @ 14:46 
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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		Sunday 29th July 2011 - HIIT Cardio, Abs

Spent 12 hours in the car yesterday (airport run and picking a new mattress up) so felt pretty sluggish this morning.

Got up, drank coffee and went straight into....


Sled Dragging
  • 4 minutes warm up on cross trainer

  • 25 seconds dragging uphill (flat out) / 35 seconds dragging downhill (walking)
  • 25 seconds dragging uphill (flat out) / 35 seconds dragging downhill (walking)
  • 25 seconds dragging uphill (flat out) / 35 seconds dragging downhill (walking)
  • 20 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking)
  • 20 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking)
  • 20 seconds dragging uphill (flat out) / 40 seconds dragging downhill (walking)

  • 4 minutes cool down on cross trainer

      Nice!


Hanging Knee Raises

  • 20
  • 15
  • 10 to each side
Ab Roll Outs
  • 10
  • 10
  • 10

Gardening now beckons once again.....

Macca
ursusIcon...30-07-2012 @ 17:35 
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Man up and have a fuckin coffee
Member 2086, 9717 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq		oh not that f**king graft again !!! Wink
brocerslrdIcon...30-07-2012 @ 19:50 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq		Loads of work as always macca
ITRGIcon...30-07-2012 @ 22:00 
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PS ... i love you
Member 521, 2568 posts
SQ 200, BP 125, DL 265
590.0 kgs @ 90kgs UnEq		brilliant graft mate
BigMaccaIcon...01-08-2012 @ 14:23 
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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
ursus said:oh not that f**king graft again !!! Wink

You should try sled dragging Jau, I think you would be good at it!

Grin


brocerslrd said:Loads of work as always macca

ITRG said:brilliant graft mate

Cheers lads Happy
BigMaccaIcon...01-08-2012 @ 14:30 
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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		Monday 30th July 2012 - Bench / Assistance @ Ralls

I've not managed to get much sleep this weekend, but I'm not sure that excuses the benching that follows....

Bench Press (1st rep of each set paused)
  • 20kg x 10
  • 60kg x 10
  • 60kg x 10
  • 80kg x 5
  • 100kg x 5
  • 125kg x 1

  • 155kg x 1 (negative only)
  • 160kg x 1 (negative only)

  • 130kg x 3
  • 125kg x 5

      Err - The 130kg set should have been for 5 reps.... - I only just got it on 125.....

Close Grip Bench Press (hands about 14" apart)
  • 110kg x 5
  • 110kg x 5
Reverse Band Close Grip Bench Press (hands about 14" apart)
  • 150kg x 5
  • 170kg x 2
  • 160kg x 2
Incline Close Grip Bench Press
  • 95kg x 5
  • 95kg x 5
Seated Incline Curls
  • 26kg x 6
  • 26kg x 5 + 8 @ 16kg
Pull Ups
  • 20kg x 6
  • 20kg x 6
  • 20kg x 4
Strict Press
  • 60kg x 5
  • 60kg x 5

      Strict pressing was really bothering my rib, so just did some light stuff

Hammer Curls
  • 22kg x 8
  • 22kg x 8
Dips
  • 40kg x 5
  • 40kg x 5
  • bw x 10
Tricep Pressdowns
  • 7 Plates x 10
  • 7 Plates x 10
  • 7 Plates x 10

Not sure what's wrong with my bench, it was like my triceps were bothering to contribute to the whole affair....
Must do better than this next week!

Ribs are still hurting, 3.5 weeks from the original injury - I'm starting to think that I had cracked them now as opposed to just soft tissue damage.
Squats will be better on Wednesday though Grin

Macca
AndyCoupeIcon...01-08-2012 @ 14:51 
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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		Massive session....your workouts fill a whole page almost Wink

Rib injury sounds annoying mate

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