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Macca's Log of Power!

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macrothIcon...14-11-2016 @ 17:03 
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Swiss Deadlift record holder (fo' realz)
Member 3517, 2813 posts
SQ 215, BP 150, DL 290.5
655.5 kgs @ 103kgs UnEq
I scrolled up a bit and found a solid 280 squat hiding in plain sight. Eek Great stuff!!
BigMaccaIcon...14-11-2016 @ 18:56 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
macroth said:I scrolled up a bit and found a solid 280 squat hiding in plain sight. Eek Great stuff!!

Hopefully a solid 285kg will go up this weekend Happy
BigMaccaIcon...22-11-2016 @ 10:02 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Tuesday 8th October 2016 - Classic Bench / Variant Bench / Assistance @ Middlewood

I'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 Bench

Bench 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

Bench Press Variant - Close Grip Bench (Positional Weakness)
  • 135kg x 2 @ RPE8
  • 140kg x 2 @ RPE9
  • 140kg x 2 @ RPE9
  • 140kg x 2 @ RPE9
Strict Press
  • 72.5kg x 8
  • 72.5kg x 8
Seated Incline Curls
  • 22kg x 8
  • 22kg x 6
Pull Ups
  • 25kg x 7
  • 25kg x 7
  • bw x 10
Hammer Curls
  • 16kg x 8
  • 16kg x 8

      Also did some shoulder retraction work


Meh!

Macca

xxx
BigMaccaIcon...22-11-2016 @ 10:03 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Thursday 10th November 2016 - Classic Squats and Variant Deads @ Middlewood

Training solo as Padawan Jon is ill.

I'm still not 100% but I'm good enough to train.

Week 7 - Classic Squats and Variant Deads

Squats (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

Deadlift Variant - 6" Block Pulls (Positional Weakness)
  • 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!

Power Shrugs (Hook Grip)
  • 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
BigMaccaIcon...22-11-2016 @ 10:06 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Friday 11th November 2016 - Classic Bench / Assistance @ Middlewood

Training solo - Still feeling under the weather Unhappy

Week 7 - Classic Bench

Bench 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

Weighted Dips
  • 50kg x 8
  • 50kg x 7
  • 50kg x 6
Fat Man Rows
  • 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
BigMaccaIcon...22-11-2016 @ 10:09 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Saturday 19th November 2016 - Classic Squats and Classic Deads @ Middlewood

Training solo

Week 7 - Classic Squats and Classic Deads

Squats (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

Deadlifts
  • 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)
Split Squats
  • 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
BigMaccaIcon...22-11-2016 @ 10:16 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Monday 22nd November 2016 - Taper + Test (Speed + Power Reinstate) @ Middlewood

Taper + 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
Pull Ups
  • bw x 10
  • bw x 10
  • bw x 10
Hammer Curls
  • 16kg x 8
  • 16kg x 8

      Also did some shoulder retraction work


Tidy

Macca

xxx
BigMaccaIcon...22-11-2016 @ 10:16 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Wednesday 16th November 2016 - Taper + Test (Speed + Power Reinstate) @ Middlewood

Taper + 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
BigMaccaIcon...22-11-2016 @ 10:21 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Sunday 20th November 2016 - Test @ Middlewood

Taper + 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 - Test

Squat
  • 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

Bench Press Variant - Bench Press (Touch and Go) (Positional Weakness)
  • 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 Grin

Deadlift Variant - 6" Block Pulls (Positional Weakness)

  • 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

Split Squats
  • 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
BigMaccaIcon...28-11-2016 @ 15:38 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Monday 21st November 2016 - Classic Bench / Variant Bench / Assistance @ Middlewood

New 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 Bench

Bench 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
Bench Press Variant - Paused Pin Presses (Muscular Weakness)
  • 130kg x 5 @ RPE8
  • 130kg x 5 @ RPE8
  • 130kg x 5 @ RPE8
Strict Press
  • 72.5kg x 8
  • 72.5kg x 7
  • 72.5kg x 6
Seated Incline Curls
  • 22kg x 8
  • 22kg x 6
Pull Ups
  • 25kg x 7
  • 25kg x 7
  • bw x 10
Hammer Curls
  • 16kg x 8
  • 16kg x 8

      Also did some shoulder retraction work


Off to a decent enough start!

Macca

xxx
BigMaccaIcon...30-11-2016 @ 15:45 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Wednesday 23rd November 2016 - Classic Squats and Variant Deads @ Middlewood

Training with Padawan Jon.

Week 1 - Classic Squats and Variant Deads

Squats (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

Deadlift Variant - Beltless Romanian Deadlifts (Muscular Weakness)

  • 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
BigMaccaIcon...07-12-2016 @ 17:09 
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I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 07.12.2016 @ 17:09 PM by BigMacca
Friday 25th November 2016 - Classic Bench / Assistance @ Middlewood

Training solo

Week 1 - Classic Bench

Bench 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

Weighted Dips
  • 50kg x 6
  • 50kg x 6
  • 50kg x 6
Fat Man Rows
  • 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
BigMaccaIcon...07-12-2016 @ 17:09 
Avatar
I roast my own beans (coffee snobbery)
Member 798, 9350 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Saturday 26th November 2016 - Variant Squats and Classic Deads @ Middlewood


Training with Padawan Jon

Week 1 - Variant Squats and Classic Deads

Paused 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

Deadlifts
  • 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)
Split Squats
  • 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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