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Big Al's Home Workout

bigaldevlin

bigaldevlin

Member
Mar 9, 2015
96
14
#14
'Bout time you got back here lol. Here in the States those things came out in the 1970's I think. Often called "the MacDonald Bar" after a Bench Press specialist of that era named Mike MacDonald. Early on he popularized it, probably profited from its sales, AND added to its promotion by saying you could also use it turned upside down to mimic what is today called "board presses." It was specifically made for Benching; the camber was a little too narrow to use for Squats. You sure do like those high reps.

Yes that's all correct -my dad was a competitive powerlifter so I learnt about the bar from him. Rare as anything but I was lucky enough to acquire one. Shame they are not more popular. I have squatted with this one a couple of times. I find it turns it more into a front squat for feel. Interesting for sure,but I have a very narrow grip when I squat and have the bar basically on my neck, if I was to take it in a powerlifting position lower down I wouldnt be able to squat with it.

And deffo atm for sure, I'm just in my medium phase of training, so starting to up the weight and drop the weights a little, but I dont do singles really anymore as I feel the risk to reward isny good enough unless it's a competition. Too high a risk of injury when only doing it for yourself imo.
 
bigaldevlin

bigaldevlin

Member
Mar 9, 2015
96
14
#16
Working in 140kg as my primary working weight, I did

Warmups then

140kg 1rep
140kg 2rep
140kg 3rep
140kg 3rep
140kg 3rep
140kg 1rep
140kg 1rep
140kg 1paused rep

Cambered bar
60kg 10reps
70kg 10reps
80kg 8reps

 
bigaldevlin

bigaldevlin

Member
Mar 9, 2015
96
14
#17
officially my day off but there ain't no rest for the mighty! little play around on some easy shoulders. working my way up to a press from behind the head of 100kg (220lb)

 
bigaldevlin

bigaldevlin

Member
Mar 9, 2015
96
14
#18
5 sets of 8reps on 110kg with a final 6th set of 12reps. Nice and simple


 
bigaldevlin

bigaldevlin

Member
Mar 9, 2015
96
14
#19
A whole lot of different exercises today, mostly improvising, to get a complete pump on my triceps following the previous workout of bench. I did floor bench for the first time in this workout and had some fun with it :)

 
bigaldevlin

bigaldevlin

Member
Mar 9, 2015
96
14
#20
Bent over rows on a cambered bar and then same again but on shrugs.

 
bigaldevlin

bigaldevlin

Member
Mar 9, 2015
96
14
#21
double workout today, one workout in the moning then another at night

the morning workout saw me getting up to 4 reps on 140kg 308lb bench press

second workout was all about working the reps and doing adjunct exercises. mostly doing 3 sets of reps on 100kg 220lb and then floor press and cambered bar

 
bigaldevlin

bigaldevlin

Member
Mar 9, 2015
96
14
#22
working the reps on 100kg, 120kg, 140kg and 160kg, before finishing on a few reps on 170kg and a single on 180kg.finished off by some lunges on 60kg

 
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