Macca's Log of Power!

even the so called messy first set is technically superior to my sets

They were only rough as I did them in a fashion that puts loads of stress on my knees

Monday 4th February 2013 - Bench / Assistance @ Ralls

Hark at me - I'm nearly up to date with my training log

Felt good going into today's session and was hoping for a good one

Bench Press (All reps paused)

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 5
  
• 80kg x 5
  
• 100kg x 3
  
• 110kg x 2
  
• 120kg x 1
  
  
• 127.5kg x 3
  
• 127.5kg x 3
  
• 127.5kg x 3
  
• 127.5kg x 3
  
• 127.5kg x 3
  
  
  Very solid tonight, the extra volume seems to be working for me at the moment
  
  

2 Board Bench Press

• 142.5kg x 3
  
• 142.5kg x 3
  

Paused Close Grip Bench Press (hands about 16" apart)

• 112.5kg x 3
  
• 112.5kg x 3
  

Incline DB Press

• 34kg x 8
  
• 34kg x 8
  

Seated Incline Curls

• 26kg x 6
  
• 26kg x 5 + 8 @ 16kg
  

Preacher Curls

• 6 Plates x 6
  
• 26kg x 5 + 8 @ 16kg
  

Pull Ups

• 30kg x 5
  
• 30kg x 5 + bw x 8
  

Savickas Press

• 60kg x 6
  
• 60kg x 6
  

Hammer Curls

• 20kg x 8
  
• 20kg x 8
  

Dips

• 50kg x 6
  
• 50kg x 6
  
• bw x 12
  

Tricep Pressdowns

• 8 Plates x 10
  
• 8 Plates x 10
  
• 8 Plates x 10
  
  
  

Boom - Lot's of work done, but it was all worthwhile.
Benching is feeling super solid, set up is good, leg drive is there and my pressing line is consitant. It's been a very long time since I've been able to state that!

Looking forward to a good squat session on Wednesday now

Macca

xxx

Nice! lots of volume!

Yeah - Twas a lot even for I

graft!!! Long time since ive been in, squats are strong as always and insane pressing

solid graft on the bench dude and they looked nice and controlled

Cheers boys

You sure you did enough exercises? After the regular bench and close grips, i'd have been out of there. Probably why i'm weak.

I could have done some more I guess....

Wednesday 6th February 2013 - Squats, Deadlifts @ Ralls

Super late on this weeks journal updates, but they will be coming thick and fast now

Not much to note going into this session, feeling pretty good and I want to nail some squats and deads


Squats - Beltless up to 180kg

• 20kg x 10
  
• 20kg x 10
  
• 60kg x 10
  
• 60kg x 10
  
• 80kg x 10
  
• 100kg x 5
  
• 140kg x 3
  
• 160kg x 2
  
• 180kg x 1
  
• 200kg x 1
  
  
• 217.5kg x 5
  
• 217.5kg x 4
  
  
• 160kg x 3 - Paused Reps
  
  
  Better tonight, tech was nearly back to 100% and with a little more rest inbetween sets I'd have had 5 on the 2nd set as well (I probably could have had it anyway, but to be honest, I pussied out a little )
  
  

Deadlifts

From the floor - Beltless up to 185kg

• 60kg x 10 (DOH)
  
• 120kg x 5 (DOH )
  
  
• 175kg x 5 (Hook Grip)
  
• 180kg x 5 (Hook Grip)
  
• 185kg x 5 (Hook Grip)
  
• 190kg x 5 (Hook Grip)
  
• 195kg x 5 (Hook Grip)
  
  
• 145kg x 3 (Speed Work)
  
  
  Lots of graft tonight, with little rest inbetween sets. The graft will persist for the next few weeks!
  
  

Chins

• 30kg x 4
  
• 30kg x 4 + 8 (Very tired)
  

Fat Man Rows (with a 1 second pause at the top)

• 10kg x 6
  
• 10kg x 6
  
• bw x 8
  

One Arm Rows (with a 1 second pause at the top)

• 50kg x 6
  
• 50kg x 6
  
  Also did some DOH shrugs for grip and a spot of calf work
  
  
  

Enjoyed that tonight, although it was a very graft filled session even by my standards
Everything was moving well, just need to keep things the same next week (but with more weight on the bar )

Macca

xxx

Great grafting mate. I see you gone back to your vibrams!

Ar you partaking in the u90s this year?

Big squats are coming back!

Deads not too shabby for reps!

Cheers Will,

Yeah back in my trusty Vibrams again, feeling good too

Not sure about u90kg strongman, it will depend heavily on when the qualifiers are....



Thanks Jim

Sick squat numbers pal.

Slightly depressing really.