marc mcaloon training log
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| Ross_Harkins |  | ... | 07-04-2010 @ 20:31 |
Cleverer than YOU Member 1228, 1046 posts | maca said:WED: just a quick session in and out deads and light bench. DEADLIFT: 110KG X 2REPS 150KG X 2REPS 190KG X 2REPS 230KG X 2REPS (BELT) 270KG X 1 REP (BELT) didnt feel up for it tonight was meant to go heavier or atleast 3 singles but thats all i could manage! BENCH: 110KG X 15 REPS 110KG X 10 REPS 110KG X 5 REPS easy enough got a right good pump. Hi Marc, good to see you start a log, I'll be sure to follow this too! | ||
| maca | | ... | 08-04-2010 @ 15:43 |
 Member 1224, 652 posts | THURSDAY: i thought id try some squats today, i havent squatted since before xmas due to severe shin splints! it didnt go well after my 3rd warm up the pain on my shins got to much. its been atleast 4 months now and it isnt gettin any better if anything it feels worse. f**kING STRONGMAN TRAINING!! i have spoke to a physio all they can recomend is plenty of rest( what i havent been doing) ice up and stay off my bad leg for 2wks  im up and down a ladder all day so thats pretty much impossible. at the moment a 3lift comp seems to be out of my reach only push n pulls anyway enough feeling sorry for myself heres how it went:SQUATS: 60KG X 10 REPS 2 SETS 100KG X 5 REPS (stoped too sore) SHOULDERS:SEATED DUMBELL PRESS 32KG X 10 REPS 38KG X 10 REPS 42KG X 8 REPS happy with that i havent done dbells in a while, they where all deep reps and no spotters through out. STANDING STRICT MILITARY PRESS: 60KG X 8 REPS 3 SETS i could feel the weight on my shins wen standing so that was enough for me. 20kg disc strict raises from waist to arms striaght out: 20kg x 10 reps 4 sets i like this exercise i get a right good burn on the shuds and they seem to swell up..all vanity SHOULDER PRESS MACHINE SEATED: 100KG X 10 REPS 2SETS 100KG X 8 REP( by this time my shoulders where aching was doing some laterals in between) i finished of on bicep hammers 16kg dumbells x 15 rep 4 sets. | ||
| Ross_Harkins | | ... | 08-04-2010 @ 21:33 |
Cleverer than YOU Member 1228, 1046 posts | maca said:THURSDAY: i thought id try some squats today, i havent squatted since before xmas due to severe shin splints! it didnt go well after my 3rd warm up the pain on my shins got to much. its been atleast 4 months now and it isnt gettin any better if anything it feels worse. f**kING STRONGMAN TRAINING!! i have spoke to a physio all they can recomend is plenty of rest( what i havent been doing) ice up and stay off my bad leg for 2wks im up and down a ladder all day so thats pretty much impossible. at the moment a 3lift comp seems to be out of my reach only push n pulls anyway enough feeling sorry for myself heres how it went:SQUATS: 60KG X 10 REPS 2 SETS 100KG X 5 REPS (stoped too sore) SHOULDERS:SEATED DUMBELL PRESS 32KG X 10 REPS 38KG X 10 REPS 42KG X 8 REPS happy with that i havent done dbells in a while, they where all deep reps and no spotters through out. STANDING STRICT MILITARY PRESS: 60KG X 8 REPS 3 SETS i could feel the weight on my shins wen standing so that was enough for me. 20kg disc strict raises from waist to arms striaght out: 20kg x 10 reps 4 sets i like this exercise i get a right good burn on the shuds and they seem to swell up..all vanity SHOULDER PRESS MACHINE SEATED: 100KG X 10 REPS 2SETS 100KG X 8 REP( by this time my shoulders where aching was doing some laterals in between) i finished of on bicep hammers 16kg dumbells x 15 rep 4 sets. Very nice dumbell shoulder pressing there, when I was fit and had no shoulder issues I was able to do 9 reps with 35kg dumbells and 4 reps with 40kg, out of the question at the moment, the neutral position hurts the rotator too much, that's why I can only do fronts right now, and I even have slight pain doing them, same with bench can only do inclines and with a close grip, flat out of the question, like your shins this shoulder injury of mine has been dragging on since Autumn!  at least it's no worse which is something to be thankful for I suppose. | ||
| maca | | ... | 11-04-2010 @ 18:57 |
Member 1224, 652 posts | SUNDAY: quick chest tonight, my partner in crime was back robert murray we always get a good shift when we train together chasing each rep and not wanting to be the one who fails. heres how it went: BENCHPRESS: 60kg x 20 60kg x 20 60kg x 20 100k x 10 140k x 5 150k x 5 150k x 5 really happy with that stayed away from max and probably will for the next 2wks. INCLINE DUMBELLs: 32KG X 15 40KG X 12 40KG X 12 40kg x 11 just missed out on the 12th still really happy couldnt beleive how light the 40 dbells felt tonight. | ||
| maca | | ... | 12-04-2010 @ 21:04 |
Member 1224, 652 posts | MONDAY quick session tonight i wasnt to happy with my performance on my worksets. DEADLIFT: 100kg x 5 120kg x 5 180kg x 5 180kg x 5 220kg x 2 260kg x 1(belt on for these sets) 260kg x 1 260kg x 1 260 felt very heavy tonight | ||
| stephen | | ... | 13-04-2010 @ 20:32 |
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285790.0 kgs @ 105kgs Eq | Just curious. Do you normally work up to a single when training deadlift? Do you do any partial deadlifts? | ||
| maca | | ... | 14-04-2010 @ 22:18 |
Member 1224, 652 posts | stephen said:Just curious. Do you normally work up to a single when training deadlift? Do you do any partial deadlifts? awrite stephen, no i usually do doubles atleast or 3reps but i felt weak and couldnt get annother rep without hitching so decide to do singles. i dont really have a set routine on deadlift usually heavy at the start of the week then reps at the end of the week. i wont be back in the gym till fri so i'll have to do bench and DL together heavyish bench light deads. i never do partials or high deads i prob should and do more to mix it up a bit. | ||
| maca | | ... | 16-04-2010 @ 17:04 |
Member 1224, 652 posts | Post Edited: 16.04.2010 @ 17:11 PM by maca FRIDAY:the plan today was bencn n deads, only a week away from comp and i feel as if my bench is getting lower i think i hit my peak a few weeks back wen i done a comfy 180 although i was heavier lost a few kilo since then dont know if thats maybe affected me a little. i hadnt eat all day had a sandwitch and a milkshake before gym heres how it went: BENCH: 70kg x 15 70kg x 15 110k x 5 155k x 2 155k x 2 155k x 2 and if im being honest 155kg werent ipf not proper pause head down n s**t! DEADLIFT: 140kg x 2 180kg x 2 220kg x 1 260kg x 1 270kg x 1 little leg shake but locked out ok this was totally against the plan for today i was meant to do reps but not having eaten all day and being the lazy ass c**t i am did doubles n singles  still pleased i pulled 270 feeling s**t. i think thats me untill the comp next sunday i will prob do some tri's and bi's during the week lots of light body building just to give me the feel good factor back. my expectations for the comp are pretty basic if i equal my previous pbs of 180kg and 280kg i will be happy  | ||
| stephen | | ... | 24-04-2010 @ 20:30 |
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285790.0 kgs @ 105kgs Eq | Good luck at your comp tommorrow mate, unfortunatly I can't make it. | ||
| maca | | ... | 24-04-2010 @ 21:00 |
Member 1224, 652 posts | cheers stephen. im just stuffing my face and trying to stay aff the porn i need to keep my testostrone for tomorrow | ||
| maca | | ... | 25-04-2010 @ 15:19 |
Member 1224, 652 posts | just in the door from the scottish unequipped single lift competition today. i took part in the benchpress and deadlift i havent trained squats in months so i sat this one out. my partner in crime robert (muzzy) murray competed in all 3 events, 1st up was the squats i was well relaxed knowing i wasnt lifting so i helpd muzzy through his warm ups, he done an easy 170 then opend with 180 witch he failed fuk knows how?? he does 180 for 3reps in the gym so i gave him a bollocking but i dont think the other lifters where impressed thy said i should be spurring him on! fuk that any way he passed his next 180 easy and failed his 3rd 192.5kg if he'd kept his heid up he would have nailed that aswell.robert then went on to do an easy 140kg bench and an easy 210kg deadlift weighing in at 80 summit kilo (skinny bas***d!) my lifts where: benchpress opend with 165kg felt easy then done 175kg i pressed it and locked out but i got red lights for slightly dipping the bar! it didnt really matter cause the closest guy to me had failed his last lift 165kg so i won the bench with my opener next up deadlifts: i opened at 270kg felt like a peice o piss 2nd lift 285kg again felt easy and was a comp PB. 3RD lift 300kg i got it half way up my shins and no more. overall im happy i won best lifter in both events although that was one of my worst bench scores in a few months to be honest alot of the top lifters werent lifting today and there was only 11 lifters in total but f**k it a wins a win | ||
| nick | | ... | 25-04-2010 @ 17:00 |
finally got a tagline Member 1190, 2812 posts SQ 300, BP 200, DL 350850.0 kgs @ 105kgs UnEq | nice one marc good numbers... you should be hitting 300 soon so gl with that and gl with your recovery | ||
| maca | | ... | 25-04-2010 @ 17:06 |
Member 1224, 652 posts | nick said:nice one marc good numbers... you should be hitting 300 soon so gl with that and gl with your recovery cheers nick! your one young strong mofo expecting big things from you bud | ||
| stephen | | ... | 25-04-2010 @ 17:28 |
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285790.0 kgs @ 105kgs Eq | Post Edited: 25.04.2010 @ 17:28 PM by stephen Well done maca and to Robert, some good lifting! Always a great feeling to get a pb in competition, good stuff! | ||
| drew | | ... | 25-04-2010 @ 17:28 |
 I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | Good work you'll get that 300 soon enough | ||
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