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Thread: Mac's Journal

  1. #401
    fat submariner
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    Friday 25 Jan 13

    Bent Over Rows:

    3x20@20kg
    1x10@60kg
    1x5@80kg
    1x5@90kg
    5x5@100kg

    Note: Fast up and down with some upper body movement

    Dorian Yates Rows (1 sec pause @ top):

    1x10@60kg
    1x5@80kg
    4x5@70kg
    1x7@60kg

    Note: Strict

    Kroc Rows:

    1x15@24kg
    1x15@26kg
    1x15@28kg
    1x15@30kg

    Note: Not sure if I was doing these correctly but I dropped my shoulders at the bottom and pulled them back at the top as best as I could

    BB Shrugs (2 sec pause @ top):

    1x15@80kg
    2x15@90kg
    1x15@80kg
    1x15@70kg

    Kneeling Cable Crunches:

    1x20@(setting)15 - not sure weight
    2x15@17
    1x12@16
    1x15@15

    Note: 1st time doing any isolating ab work in AGES!

    Was planning on doing biceps tonight too but this session took longer than I planned! Now furiously polishing my shoes for another black tie dinner in an hour!
    Last edited by macdaknife; 01-26-2013 at 06:42 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #402
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Great work finishing smolov! I know your pain bro but rest up an smash that 1RM.

    Nice bench PR there as well! Strong!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  3. #403
    fat submariner
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    Quote Originally Posted by HJP View Post
    Great work finishing smolov! I know your pain bro but rest up an smash that 1RM.

    Nice bench PR there as well! Strong!
    Cheers Hayden... hopefully one of these days I'll be pushing the kind of weight you're knocking up for fun!

    Rested for 8 days there and warming up for that 1RM attempt now... left hip still doesn't feel 100% so I'll be cautious with this!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #404
    Powerlifter Bruiser's Avatar
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    Nice work in here. Can't wait to see what your new 1rm is gonna be on squat day!
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  5. #405
    Senior Member GazzyG's Avatar
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    Impressive work for the upper back, Mac!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #406
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Impressive work for the upper back, Mac!
    cheers Gaz... that was a hard day tbh!

    Quote Originally Posted by Bruiser View Post
    Nice work in here. Can't wait to see what your new 1rm is gonna be on squat day!
    cheers Bruiser, here it is:

    Monday 28 Jan

    Squat:

    3 x 20 @ 20kg
    10 @ 70kg
    5 @ 100kg
    3 @ 120kg - knees creaking on this set!
    1 @ 130kg - belt on
    1 @ 140kg
    1 @ 145kg
    1 @ 150kg - 1st rep where I felt any strain on my thighs
    1 @ 155kg - *PR (never tried a 1RM before)
    1 @ 160kg - *PR - breathing hard here
    1 @ 165kg - *PR - not pretty but it went back up!

    Note: would've liked to have tried 170kg but that last rep was a STRUGGLE!

    weight's up another pound this week too.
    Last edited by macdaknife; 01-31-2013 at 01:53 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #407
    Powerlifter Bruiser's Avatar
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    Congrats man! That's HUGE!
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  8. #408
    fat submariner
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    Quote Originally Posted by Bruiser View Post
    Congrats man! That's HUGE!
    thanks Bruiser... I just need to catch up with your bench now!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #409
    Senior Member GazzyG's Avatar
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    165kg is great squatting, bud! Proper job!!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  10. #410
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    165kg is great squatting, bud! Proper job!!
    Thanks a lot Gaz... time for a good kip now!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #411
    fat submariner
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    Wed 30 Jan 13

    DB Lateral Raises:

    3 x 21 @ 10kg (7xstraight/7xpronated/7xsupinated)

    Standing Overhead BB Press (5/3/1 Cycle 3 Week 1):

    5 @ 27.5kg
    5 @ 35kg
    3 @ 42.5kg
    5 @ 52.5kg - last rep push-press
    5 @ 55kg - all push-press
    5 @ 57.5kg - all push-press

    DB Front Raises:

    15 @ 10kg
    15 @ 12kg
    15 @ 14kg
    15 @ 16kg
    15 @ 18kg - last 5 were a bit of a struggle!

    Arnold Press:

    10 @ 16kg
    6 @ 18kg - left arm!
    8 @ 16kg - left arm!
    7 @ 16kg - left arm!
    6 @ 16kg - left arm!

    BB Overhead Tricep Press:

    30 @ 20kg - warmup

    BW Dips:

    8+8+8+8+7

    BB Overhead Tricep Press:

    20 @ 20kg
    6 @ 30kg - HAHAHA! left arm!
    9 @ 27.5kg - left arm
    11 @ 25kg - left arm
    10 @ 25kg - left arm

    Note: really need to work on my skinny arms! my left arm is noticeably weaker than my right!

    Rope Pushdowns:

    12 @ 30kg
    10 @ 35kg
    10 @ 35kg
    8 @ 35kg
    10 @ 30kg

    V-Bar Pushdowns:

    17 @ 40kg
    13 @ 40kg
    16 @ 35kg
    17 @ 35kg
    15 @ 35kg

    Cable Crunches:

    20 @ 75kg
    20 @ 85kg
    15 @ 85kg - last 5 a struggle!
    15 @ 85kg - last 5 a struggle!
    15 @ 85kg - last 5 a struggle!

    Note: found the table for this cable machine (it was not anywhere near the actual machine!) and these were the same 2 settings I used last time (15 & 17) but I did more on the heavier weight on this session.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #412
    Senior Member GazzyG's Avatar
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    Huge volume in that session, Steve!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #413
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Huge volume in that session, Steve!
    it was Gaz! my delts are a bit toight now... I expect I'll feel my tris tomorrow!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #414
    Powerlifter Bruiser's Avatar
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    Holy fucking volume man!
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  15. #415
    fat submariner
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    Quote Originally Posted by Bruiser View Post
    Holy fucking volume man!
    I know Bruiser... thought I'd really beast myself on this one!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #416
    Powerlifter/Strongman J L S's Avatar
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    nice work mac, big congrats in order on that squat PR again, keep the good work coming.
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  17. #417
    Jersey Iron
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    Congrats on the PRs. Keep it up!
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  18. #418
    fat submariner
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    Quote Originally Posted by J L S View Post
    nice work mac, big congrats in order on that squat PR again, keep the good work coming.
    cheers Jay

    Quote Originally Posted by DMS80 View Post
    Congrats on the PRs. Keep it up!
    cheers Dave
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #419
    fat submariner
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    Monday 4 Feb 13

    Deadlift:

    5 @ 60kg
    3 @ 100kg
    1 @ 140kg
    1 @ 180kg
    1 @ 200kg *PR
    F @ 210kg
    1 @ 140kg
    10 @ 100kg

    Note: haven't deadlifted much recently (I think this is the second time since the end of last summer) owing to work committments, so I wasn't expecting too much from today but I was pleasantly surprised... some carry over from Smolov I expect.

    I left my belt at home and didn't use wrist wraps or Power Grabs today so these were completely raw.

    These were also from a slight deficit (1.5") so, although the 200kg is equal in weight to my previous best, I'm still calling it a PR!

    I've been stuck at 200kg for about a year and a half now because I haven't been able to get a consistent run at it (going to sea in a submarine is a bit of a hindrance!). Today this weight came up easy (much easier than it ever has before) so I went for 210kg... it moved to about my knees then wasn't going any further!

    Hypers:

    10 @ BW
    4 x 10 @ 20kg

    Standing BB Curls:

    30 @ 20kg
    10 @ 30kg
    6 @ 40kg
    6 @ 37.5kg
    7 @ 35kg
    8 @ 32.5kg
    6 @ 32.5kg
    9 @ 30kg
    30 @ 20kg

    Note: strict.

    that was a lot... more sets than I'd planned tbh, but fuck it!

    DB Preacher Curls:

    3 x 10 @ 10kg
    6 @ 10kg

    Note: did these on my left arm only... need to see some improvement in my (noticeably) weaker left arm (of 2 admittedly weak arms! )

    Cable Crunch Side to Sides:

    2 x 15 @ 75kg
    10 @ 75kg

    Note: OUCH! those were considerably harder than the straight crunches... thanks Gaz!
    Last edited by macdaknife; 02-11-2013 at 04:48 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #420
    Powerlifter Bruiser's Avatar
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    Congrats on the PR Mac!
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  21. #421
    Senior Member GazzyG's Avatar
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    'kin 'ell!

    HOOGE deadlifting, bud! Mighty, mighty impressive!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  22. #422
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    'kin 'ell!

    HOOGE deadlifting, bud! Mighty, mighty impressive!
    thanks Gaz!

    read those cable side to sides on your log (can't remember what you called them) and they killed me!

    Quote Originally Posted by Bruiser View Post
    Congrats on the PR Mac!
    cheers Bruiser!
    Last edited by macdaknife; 02-05-2013 at 10:26 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #423
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Manawatu, New Zealand
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    Awesome gains from Smolov brother!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  24. #424
    fat submariner
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    Quote Originally Posted by HJP View Post
    Awesome gains from Smolov brother!
    cheers Hayden! it was a gruelling programme (even just the base cycle) but I did enjoy it!

    need to focus now on:

    A - bottom end of the squat... getting in and out of the hole
    B - finally getting that DL max up!
    Last edited by macdaknife; 02-11-2013 at 03:08 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #425
    Senior Member GazzyG's Avatar
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    Great goals, bud.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

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