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macroth | ... | 14-11-2016 @ 17:03 | |

Swiss Deadlift record holder (fo' realz) Member 3517, 2813 posts SQ 215, BP 150, DL 290.5655.5 kgs @ 103kgs UnEq | I scrolled up a bit and found a solid 280 squat hiding in plain sight. Great stuff!! | ||

BigMacca | ... | 14-11-2016 @ 18:56 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | macroth said:I scrolled up a bit and found a solid 280 squat hiding in plain sight. Great stuff!!Hopefully a solid 285kg will go up this weekend | ||

BigMacca | ... | 22-11-2016 @ 10:02 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Tuesday 8th October 2016 - Classic Bench / Variant Bench / Assistance @ MiddlewoodI've been knocked out by this bloody chest infection and not been good for anything training wise. So Monday night's session was moved to Tuesday in an attempt to help me recover a little. It didn't work overly well though, I feel like s**te! Training with Padawan Jon Week 7 - Classic Bench and Variant BenchBench Press (Touch and Go) - 20kg x 10
- 20kg x 10
- 60kg x 10
- 80kg x 5
- 100kg x 3
**136kg x 3**
**145kg x 2**
**153kg x 1**
**153kg x 1**
**153kg x 1**
**135kg x 2 @ RPE8**
**140kg x 2 @ RPE9**
**140kg x 2 @ RPE9**
**140kg x 2 @ RPE9**
- 72.5kg x 8
- 72.5kg x 8
- 22kg x 8
- 22kg x 6
- 25kg x 7
- 25kg x 7
- bw x 10
- 16kg x 8
- 16kg x 8
- Also did some shoulder retraction work
Meh! Macca xxx | ||

BigMacca | ... | 22-11-2016 @ 10:03 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Thursday 10th November 2016 - Classic Squats and Variant Deads @ MiddlewoodTraining solo as Padawan Jon is ill. I'm still not 100% but I'm good enough to train. Week 7 - Classic Squats and Variant DeadsSquats (Beltless up to 210kg) - 25kg x 10
- 65kg x 10
- 105kg x 5
- 145kg x 5
- 170kg x 2
- 205kg x 1
- 220kg x 1
**232.5kg x 3**
**247.5kg x 2**
**262.5kg x 1**
**262.5kg x 1**
**262.5kg x 1**
*Not as nice as they could have been*
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 170kg x 1 (Hook Grip)
- 190kg x 1 (Hook Grip)
- 210kg x 1 (Hook Grip)
- 230kg x 1 (Hook Grip)
**240kg x 2 @ RPE9 (Hook Grip)**
**245kg x 2 @ RPE9 (Hook Grip)**
**250kg x 2 @ RPE9 (Hook Grip)**
*Felt depressingly heavy!*
- 190kg x 8
- 190kg x 8
- 190kg x 8
Weighted Chins - 10kg x 8 (wide grip)
- 10kg x 8 (Medium Grip)
- 10kg x 6 (Narrow Grip)
Pendley Rows - 75kg x 8
- 75kg x 8
- 75kg x 8
That was tough - Definitely still not back to 100% Macca xxx | ||

BigMacca | ... | 22-11-2016 @ 10:06 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Friday 11th November 2016 - Classic Bench / Assistance @ MiddlewoodTraining solo - Still feeling under the weather Week 7 - Classic BenchBench Press (Touch and Go) - 20kg x 10
- 20kg x 10
- 60kg x 10
- 80kg x 5
- 100kg x 3
- 120kg x 1
**136kg x 3**
**145kg x 2**
**152.5kg x 1**
**152.5kg x 1**
**152.5kg x 1**
*Easy enough*
- 50kg x 8
- 50kg x 7
- 50kg x 6
- bw x 8
- bw x 8
- bw x 8
*I also did some side and rear lateral raises*
Took just over 45 minutes Macca xxx | ||

BigMacca | ... | 22-11-2016 @ 10:09 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Saturday 19th November 2016 - Classic Squats and Classic Deads @ MiddlewoodTraining solo Week 7 - Classic Squats and Classic DeadsSquats (Beltless up to 210kg) - 25kg x 10
- 65kg x 10
- 105kg x 5
- 145kg x 5
- 170kg x 2
- 205kg x 1
- 220kg x 1
**232.5kg x 3**
**247.5kg x 2**
**262.5kg x 1**
**262.5kg x 1**
**262.5kg x 1**
*Better than they were in the week*
- 60kg x 10 (DOH)
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 165kg x 1 (Hook Grip)
- 185kg x 1 (Hook Grip)
**207.5kg x 3 (Hook Grip)**
**220kg x 2 (Hook Grip)**
**235kg x 1 (Hook Grip)**
**235kg x 1 (Hook Grip)**
**235kg x 1 (Hook Grip)**
- 60kg x 8
- 160kg x 8
Nordic Ham Curls - bw x 5
- bw x 5
- bw x 5
*I also did some core work to finish*
Feeling a bit better today and the session was all the easier for it! Macca xxx | ||

BigMacca | ... | 22-11-2016 @ 10:16 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Monday 22nd November 2016 - Taper + Test (Speed + Power Reinstate) @ MiddlewoodTaper + Test (Speed + Power Reinstate) week - Session 1 Training with Padawan Jon Week 8 - Taper + Test (Speed + Power Reinstate)Squat - 20kg x 10
- 60kg x 10
- 100kg x 3
- 145kg x 3
- 170kg x 3
**190kg x 3**
**190kg x 3**
**190kg x 3**
**190kg x 3**
**190kg x 3**
Bench Press Variant - Bench Press (Touch and Go) (Positional Weakness) - 20kg x 10
- 60kg x 10
- 80kg x 5
**110kg x 3**
**110kg x 3**
**110kg x 3**
**110kg x 3**
**110kg x 3**
Deadlift Variant - 6" Block Pulls (Positional Weakness) - 100kg x 5 (DOH)
- 140kg x 3 (DOH)
**180kg x 3**
**180kg x 3**
**180kg x 3**
**180kg x 3**
**180kg x 3**
Seated Incline Curls - 16kg x 10
- 16kg x 10
- bw x 10
- bw x 10
- bw x 10
- 16kg x 8
- 16kg x 8
- Also did some shoulder retraction work
Tidy Macca xxx | ||

BigMacca | ... | 22-11-2016 @ 10:16 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Wednesday 16th November 2016 - Taper + Test (Speed + Power Reinstate) @ MiddlewoodTaper + Test (Speed + Power Reinstate) week - Session 2 Training with Padawan Jon Week 8 - Taper + Test (Speed + Power Reinstate)Squat - 20kg x 10
- 60kg x 10
- 100kg x 3
- 145kg x 3
- 170kg x 3
**190kg x 3**
**190kg x 3**
**190kg x 3**
Bench Press Variant - Bench Press (Touch and Go) (Positional Weakness) - 20kg x 10
- 60kg x 10
- 80kg x 5
**110kg x 3**
**110kg x 3**
**110kg x 3**
Deadlift Variant - 6" Block Pulls (Positional Weakness) - 100kg x 5 (DOH)
- 140kg x 3 (DOH)
**180kg x 3**
**180kg x 3**
**180kg x 3**
Weighted Chins - 10kg x 8 (Wide grip)
- 10kg x 8 (Medium Grip)
- 10kg x 6 (Narrow Grip)
Pendley Rows - 75kg x 8
- 75kg x 8
- 75kg x 8
Fin Macca xxx | ||

BigMacca | ... | 22-11-2016 @ 10:21 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Sunday 20th November 2016 - Test @ MiddlewoodTaper + Test (Speed + Power Reinstate) week - Session 3 - Test! The sessions was delayed for varying reasons (illness, family emergency etc) so we find ourselve trying to lift some heavy s**t late on a Sunday evening. I will be lifting sensibly tonight! Training with Padawan Jon Week 8 - TestSquat - 20kg x 10
- 60kg x 10
- 100kg x 3
- 145kg x 3
- 165kg x 3
- 185kg x 2
- 210kg x 1
- 230kg x 1
**250kg x 1**
**270kg x 1**
- Very easy, but I didn't fancy pushing on
- 20kg x 10
- 60kg x 10
- 80kg x 5
- 100kg x 5
- 120kg x 5
**140kg x 1**
**155kg x 1**
- A little more there, but 155kg did start to slow down a little
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 160kg x 3 (DOH)
- 180kg x 1 (DOH)
- 200kg x 1 (DOH)
**220kg x 1**
**240kg x 1**
**260kg x 1**
- Heavy enough for today
- 60kg x 8
- 160kg x 8
Nordic Ham Curls - bw x 5
- bw x 5
- bw x 5
*I also did some core work to finish*
That was all pretty grim to be honest. Onwards to the next training block! Macca xxx | ||

BigMacca | ... | 28-11-2016 @ 15:38 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Monday 21st November 2016 - Classic Bench / Variant Bench / Assistance @ MiddlewoodNew 8 week training block coming up! Back to wide grip bench as my classic bench movement as I just wasn't getting on with the moderate grip I had been using (ring fingers on the power ring) Training with Padawan Jon Week 1 - Classic Bench and Variant BenchBench Press (Touch and Go) - 20kg x 10
- 20kg x 10
- 60kg x 10
- 80kg x 5
- 100kg x 3
**122.5kg x 6**
**131.25kg x 4**
**140kg x 3 @ RPE 8**
**140kg x 3 @ RPE 8**
**140kg x 3 @ RPE 8**
**130kg x 5 @ RPE8**
**130kg x 5 @ RPE8**
**130kg x 5 @ RPE8**
- 72.5kg x 8
- 72.5kg x 7
- 72.5kg x 6
- 22kg x 8
- 22kg x 6
- 25kg x 7
- 25kg x 7
- bw x 10
- 16kg x 8
- 16kg x 8
- Also did some shoulder retraction work
Off to a decent enough start! Macca xxx | ||

BigMacca | ... | 30-11-2016 @ 15:45 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Wednesday 23rd November 2016 - Classic Squats and Variant Deads @ MiddlewoodTraining with Padawan Jon. Week 1 - Classic Squats and Variant DeadsSquats (Beltless up to 210kg) - 25kg x 10
- 65kg x 10
- 105kg x 5
- 145kg x 5
- 165kg x 2
- 185kg x 2
**205kg x 6 (beltless)**
**222.5kg x 4**
**237.5kg x 3**
**237.5kg x 3**
**237.5kg x 3**
*All pretty solid*
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 160kg x 1 (Hook Grip)
**185kg x 5 @ RPE8 (Hook Grip)**
**185kg x 5 @ RPE8 (Hook Grip)**
**185kg x 5 @ RPE8 (Hook Grip)**
Power Shrugs (Hook Grip) - 185kg x 8
- 185kg x 8
- 185kg x 8
Weighted Chins - 10kg x 8 (wide grip)
- 10kg x 8 (Medium Grip)
- 10kg x 6 (Narrow Grip)
Pendley Rows - 75kg x 8
- 75kg x 8
- 75kg x 8
Good stuff! Macca xxx | ||

BigMacca | ... | 07-12-2016 @ 17:09 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Post Edited: 07.12.2016 @ 17:09 PM by BigMacca Friday 25th November 2016 - Classic Bench / Assistance @ MiddlewoodTraining solo Week 1 - Classic BenchBench Press (Touch and Go) - 20kg x 10
- 20kg x 10
- 60kg x 10
- 80kg x 5
- 100kg x 3
**122.5kg x 6**
**131.25kg x 4**
**140kg x 3**
**140kg x 3**
**140kg x 3**
*Easy enough*
- 50kg x 6
- 50kg x 6
- 50kg x 6
- bw x 8
- bw x 8
- bw x 8
*I also did some side and rear lateral raises*
Took just over 45 minutes Macca xxx | ||

BigMacca | ... | 07-12-2016 @ 17:09 | |

I roast my own beans (coffee snobbery) Member 798, 9350 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Saturday 26th November 2016 - Variant Squats and Classic Deads @ MiddlewoodTraining with Padawan Jon Week 1 - Variant Squats and Classic DeadsPaused Low Box Squats (Beltless up to 210kg) - 25kg x 10
- 65kg x 10
- 105kg x 5
- 145kg x 5
- 165kg x 2
- 185kg x 2
**210kg x 5**
**210kg x 5**
**210kg x 5**
*I forgot just how much I dislike these, you spend so much time under the bar on each rep that getting air in becomes a real issue*
- 60kg x 10 (DOH)
- 100kg x 5 (DOH)
- 140kg x 3 (DOH)
- 165kg x 1 (Hook Grip)
**185kg x 6 (Hook Grip)**
**200kg x 4 (Hook Grip)**
**212.5kg x 3 (Hook Grip)**
**212.5kg x 3 (Hook Grip)**
**212.5kg x 3 (Hook Grip)**
- 60kg x 8
- 160kg x 8
Nordic Ham Curls - bw x 5
- bw x 5
- bw x 5
*I also did some core work to finish*
Tough work that one! Macca xxx | ||

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