cMac - 220/140/260 - Scotland the Brave!

[cMac]

Thank you. Really pleased with my deadlift progress just now. Can't wait to pull a 240kg double tomorrow.

Squat

70 kg x 10

110 kg x 3

140 kg x 3

160 kg x 5

160 kg x 5

OHP

20 kg x 10

40 kg x 5

50 kg x 1

60 kg x 5

60 kg x 6

60 kg x 6

[cMac]

Deadlift

Magnusson W7

70 kg x 5

90 kg x 5

120 kg x 3

140 kg x 3

160 kg x 1

190 kg x 4

190 kg x 4

215 kg x 2

230 kg x 1

240 kg x 2

f*ck. Yeah.

Cut the 190kg sets in half because the senior power lifters recommended it. I'm not sure if that takes away the point of the workout or not but I think it'll be ok. It's partly a Strongman program so I think the 4x4 before the heavy doubles is to build endurance which in PL I obviously don't need.

Really happy with the 240kg double. Everyone was shouting for 3 but I didn't want to risk injury. 250kg here I come.

[cMac]

Squat:

20 kg x 10

70 kg x 8

110 kg x 3

130 kg x 3

150 kg x 1

165 kg x 5

165 kg x 5

Chin Ups:

10 reps

5 reps 10kg weighted

5 reps 10kg weighted

5 reps 10kg weighted

OHP:

20 kg x 10

40 kg x 3

60 kg x 5

60 kg x 5

60 kg x 5

[M.T]

240 double :clap: impress /10

[hjp]

Impressive lifting cMac! Nice 240 double!!

[cMac]

Cheers lads. Really please with it.

Bench and Squat were done earlier in the week but I forgot to fill them in here. Deadlift was today.

Bench

20 kg x 10

40 kg x 5

60 kg x 3

80 kg x 1

100 kg x 5

100 kg x 5

100 kg x 5

Close Grip Bench

70kg x 10

70kg x 10

Trying to add a bit more volume slowly on the bench rather than just 1 work set. Also going to hit the triceps hard.

Squat

20 kg x 10

70 kg x 10

110 kg x 3

130 kg x 3

150 kg x 3

170 kg x 5

170 kg x 1

Fucked up the last set and gave myself a bit of a scare squatting on my own so I'm going to go to a fellow powerlifters garage on Monday to squat.

Deadlift

Magnusson W7

70 kg x 10

90 kg x 3

120 kg x 3

140 kg x 3

160 kg x 1

190 kg x 4

190 kg x 4

190 kg x 4

215 kg x 2

230 kg x 1

240 kg x 2

180 kg x 8

Second rep at 240kg was the hardest I've ever had to do. Tired myself out with the 190kg sets so the 240kg was definitely harder than two weeks ago.

[cMac]

Magnusson Week 10

70 kg x 10

90 kg x 5

120 kg x 3

140 kg x 3

160 kg x 1

180 kg x 4

200 kg x 1

220 kg x 2

230 kg x 1

245 kg x 2

180 kg x 4

180 kg x 4

180 kg x 10

Wow I feel brilliant tonight. Double at 245kg came up easier than the double at 240kg three weeks ago. Really given me the confidence to let the double at 250kg fly up.

[cMac]

Magnusson W11

70 kg x 10

90 kg x 5

120 kg x 3

140 kg x 3

160 kg x 1

180 kg x 4

200 kg x 1

225 kg x 2

235 kg x 1

250 kg x 2

YEAH!

That's the end of the program so I just need to test me max either next week or the week after to see exactly how well I've done. So pleased.

[drizzt]

Good work mate, good luck with the test

[cMac]

Magnusson W12 Test Day

70 kg x 10

90 kg x 5

120 kg x 3

140 kg x 1

160 kg x 3

180 kg x 1

200 kg x 2

220 kg x 1

235 kg x 1

245 kg x 1

260 kg x 1

Really pleased with 260kg. That's a gain of 25kg in 12 weeks. Although it's probably closer to 20kg since the 235kg was performed a couple of months prior to beginning the program.

[drizzt]

Congrats mate! Great gain, what bodyweight were you in at?

[cMac]

Thank you. I was down in Glasgow for the two days before so my eating was terrible along with little sleep and lots of alcohol so I'm pleased with the 260kg. 270 soon enough.

I weighed in at 97kg.

[M.T]

Thank you. I was down in Glasgow for the two days before so my eating was terrible along with little sleep and lots of alcohol so I'm pleased with the 260kg. 270 soon enough.

I weighed in at 97kg.

What a Beast! man good pulling Cmac keep it up.

[cMac]

Thank you pal.

Barbell Squat

20 kg x 10

70 kg x 5

90 kg x 5

120 kg x 3

140 kg x 3

150 kg x 3

165 kg x 3

180 kg x 1

Shit

[M.T]

:protest:

[cMac]

:oops:

Didn't realise it had been this long since I've posted.

I better explain myself. After my 260kg deadlift from Mag/Ort routine I took a week off then came back and it everything hard except the deadlift which I backed off a bit. Everything went fine for a week or so then I injured my lower back. I wasn't able to squat or deadlift for 2 weeks so I got really bummed out and down. I've been suffering with depression recently as well so I kind of got stuck in a cycle where I wasn't able to train properly and didn't bother keeping up with this log or my Fitocracy log. I then went on holiday for 2 weeks and only got back yesterday.

Good news is I'm back, feeling better than I was and ready to get back into my training. So if I manage to shake this jet lag I should be training on Wednesday and be back into the swing of things.

Going to go for a Tom McCullough 14 week peaking cycle (http://www.angelfire.com/pe/txpls/program1.html) for my 3 lifts and see how I get on. Try and ease myself in with high reps rather than going straight into heavy triples and doubles. Give my back an easy time back

I appreciate the post in here and I promise to get back into this :salute:

[cMac]

Bench Press

20 kg x 10

40 kg x 10

60 kg x 4

80 kg x 3

90 kg x 10

90 kg x 10

Close-Grip Bench Press

80 kg x 10

90 kg x 5

70 kg x 10

70 kg x 10

Good to be back to training. Just easing myself back in with this peaking cycle starting off with sets of 10.

[cMac]

Deadlift

70 kg x 10

90 kg x 5

120 kg x 3

140 kg x 3

160 kg x 3

180 kg x 8

200 kg x 3

200 kg x 5

Weight loss and a month off has really knocked me back a bit. Hopefully getting back into it won't take me too long.

Chin ups

5

5 +10kg

5 +10kg

[cMac]

Squat

20 kg x 10

70 kg x 8

120 kg x 3

140 kg x 3

160 kg x 3

145 kg x 5

120 kg x 10

Shit. Anyone have any experience on time off (4 weeks) and how long it will take to get back to where I was?

[drizzt]

Shit. Anyone have any experience on time off (4 weeks) and how long it will take to get back to where I was?

Mate, I had 2 months off and still nowhere near where I was :pfft:

4 weeks shouldn't take too long to gain back, give it a few weeks :nod:

[cMac]

Shit. Anyone have any experience on time off (4 weeks) and how long it will take to get back to where I was?

Mate, I had 2 months off and still nowhere near where I was :pfft:

4 weeks shouldn't take too long to gain back, give it a few weeks :nod:

:pray:

Bench

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 3

100 kg x 1 (paused)

110 kg x 3 (first rep paused)

100 kg x 5 (first rep paused)

90 kg x 7 (first two reps paused)