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Thread: Mac's Journal

  1. #476
    THE 800 QUEST NickAus's Avatar
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    I used to think squats, rows, presses etc would be enough for arm growth........they are not at least for me. They will grow but at a really slow rate. My arms only grew 1.5" going from a BW of 180 to 220.

    Tricep work and curl movement are needed, keep it up bro!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #477
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice session there.
    cheers Tom!

    Quote Originally Posted by NickAus View Post
    I used to think squats, rows, presses etc would be enough for arm growth........they are not at least for me. They will grow but at a really slow rate. My arms only grew 1.5" going from a BW of 180 to 220.

    Tricep work and curl movement are needed, keep it up bro!
    yeah, me too Nick... I've put on about 20 pounds since I started and the only time I saw any noticeable improvement in my arms was when I started posting on WBB and did the Backside Of Arms routine.

    I'm doing more CGBP now and I want to start dipping again with weight... I stopped when I got an elbow niggle that just kept getting worse! if I'm careful with it I'm sure I will start to see the results I'm after!

    cheers Nick.
    Last edited by macdaknife; 03-09-2013 at 09:40 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

  3. #478
    Powerlifter/Strongman J L S's Avatar
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    nice work mac, I did happen to catch that little paragraph... I dont mind that you train them with such passion, I just please ask that you dont do them in your beautiful home squat rack. Or any squat rack for that matter.
    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/

  4. #479
    fat submariner
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    Quote Originally Posted by J L S View Post
    nice work mac, I did happen to catch that little paragraph... I dont mind that you train them with such passion, I just please ask that you dont do them in your beautiful home squat rack. Or any squat rack for that matter.
    haha... no worries on that front Jay!

    are you feeling any better bud?
    Last edited by macdaknife; 03-09-2013 at 04:05 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

  5. #480
    fat submariner
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    Monday 11 Mar

    BB Bench:

    2 x 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    3 @ 80kg
    1 @ 85kg
    1 @ 90kg
    1 @ 95kg
    1 @ 100kg (220lbs)
    Fail @ 102.5kg

    Note: that's twice I've got to 100kg and failed above... must try harder!

    BB Incline Bench:

    20 @ 20 kg
    5 @ 40kg
    3 @ 50kg
    5 @ 60kg
    5 @ 70kg
    4 @ 75kg (165lbs)

    BB Decline Bench:

    20 @ 20kg
    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 70kg
    5 @ 80kg
    2 @ 90kg (198lbs)

    CGBP:

    20 @ 20kg
    10 @ 40kg
    5 @ 50kg
    5 @ 60kg
    5 @ 70kg
    1 @ 80kg (176lbs)

    Standing Tricep Overhead Extensions:

    30 @ 20kg

    V Bar Pushdowns:

    10 @ 60kg
    8 @ 70kg
    8 @ 75kg
    4 @ 80kg (176lbs)
    4 @ 75kg
    3 @ 70kg
    9 @ 65kg
    8 @ 65kg
    8 @ 65kg
    13 @ 65kg - had a 5 minute break between the previous set and this one as there was a young lad off my submarine deadlifting so I gave him a couple of pointers... and lost momentum!!

    Kneeling Cable Crunches:

    5 x 20 @ 90kg (198lbs)

    Note: forehead to floor
    Last edited by macdaknife; 03-11-2013 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

  6. #481
    Senior Member tom183's Avatar
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    Solid work. How close was the attempt at 102.5kg?

  7. #482
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Solid work. How close was the attempt at 102.5kg?
    not close at all Tom... 100 felt ok but once 102.5 was on my chest it was not going back up!

    same thing happened last time though, on that occasion, 100 felt relatively easy... but as soon as I went heavier it just dropped.

    I wonder if I should do less in the build up to it... bigger jumps in weight? what do you reckon?
    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

  8. #483
    Senior Member GazzyG's Avatar
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    Bigger jumps in weight, for sure!

    Cut your last heavy rep at about 85kg then go for 102.5, you'll NAIL it, trust me.

    Just need that extra tiny bit of energy left.

    Where do you train? In your rack with safety pins?
    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

  9. #484
    Senior Member tom183's Avatar
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    I wonder if I should do less in the build up to it... bigger jumps in weight? what do you reckon?
    Definitely. If I was aiming to hit a PR at 102.5kg my last warmup would be no more than 90kg.

  10. #485
    Powerlifter/Strongman J L S's Avatar
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    nice work mac, give it a little time and build back up again and you will smash past that 102 barrier!
    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/

  11. #486
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Bigger jumps in weight, for sure!

    Cut your last heavy rep at about 85kg then go for 102.5, you'll NAIL it, trust me.

    Just need that extra tiny bit of energy left.

    Where do you train? In your rack with safety pins?
    as I normally train by myself (though not for this session as I had my Commanding Officer training with me (we train together at sea)) I normally opt for a rack (either my own if I'm at home or the really good racks they have in the gyms in the naval base) to have that confidence factor of the safety pins!

    I'll defo try a bigger jump next time though Gaz, cheers (though I'm about to go to sea for a few weeks so I'll have to work back up to another 1RM attempt).
    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. #487
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Definitely. If I was aiming to hit a PR at 102.5kg my last warmup would be no more than 90kg.
    that's what I'll do next time Tom... cheers mate!
    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

  13. #488
    fat submariner
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    Tuesday 12 March

    ATG Squat (5/3/1 Cycle 1 Week 3):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    5 @ 112.5kg
    3 @ 125kg
    4 @ 140kg (308lbs) - back dropping on last rep

    Note: no shoes or belt

    Rack Pulls (from just above the knee):

    10 @ 100kg
    3 @ 150kg
    1 @ 200kg - felt heavier than I was expecting it too!
    1 @ 230kg (506lbs) - grip PR
    Fail @ 240kg - moved about 1"... felt like I might've got it if I'd had a belt on!

    Note: no shoes, belt or wraps/Power Grabs

    ok, I only pulled 230 from just above my knees but it locked out fine so I gained a LOT of confidence from this... add that to the pulls last week and I think I might just (finally) break 200 on the DL (it's been a long time coming!) we'll see!

    Calf Raises:

    5 x 15 @ 150kg (330lbs)

    Note: pausing 1 second at top of each rep... fucking hurt!
    Last edited by macdaknife; 03-12-2013 at 05:48 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

  14. #489
    fat submariner
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    Quote Originally Posted by J L S View Post
    nice work mac, give it a little time and build back up again and you will smash past that 102 barrier!
    cheers Jay... time is 1 thing I definately do have (I'm off to sea for a few weeks, so standby for a step backwards (though, to be fair, it does come back quicker each time)
    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

  15. #490
    Senior Member GazzyG's Avatar
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    Great rack pulls and squats!

    And don't worry about going away for a few weeks, I'm sure your body will bounce back into the swing of things when you get back!

    You get wifi half a mile under the sea, lol?
    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

  16. #491
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Great rack pulls and squats!
    cheers Gaz!

    Quote Originally Posted by GazzyG View Post
    And don't worry about going away for a few weeks, I'm sure your body will bounce back into the swing of things when you get back!

    You get wifi half a mile under the sea, lol?
    haha... no chance of that (very occassionally I might get an email from my missus)!
    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

  17. #492
    Senior Member GazzyG's Avatar
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    lol!

    Actually, quite interested in how that works. Do they surface to grap a satellite link every once in a while, then?
    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

  18. #493
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    lol!

    Actually, quite interested in how that works. Do they surface to grap a satellite link every once in a while, then?
    not surface, but come up to near the surface (periscope depth). otherwise, that's exactly what happens bud.
    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. #494
    fat submariner
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    Saturday 16 March

    Deadlift:

    5 @ 70kg
    1 @ 120kg
    1 @ 150kg - belt on
    1 @ 180kg
    Fail @ 205kg

    Note: been a long week with long days at work, late nights and poor nutrition.

    120kg felt heavier than I was expecting, as did 150kg and 180kg. 205kg went to just below my knees and stopped there... guess I need to work on the mid third of the pull so I'll get on the rack pulls (starting lower) when I get back from sea.

    EZ Bar Curl:

    30 @ 20kg - warmup

    BB Curls:

    7 x 5 @ 35kg

    DB Concentration Curls:

    4 x 10 @ 10kg
    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. #495
    Senior Member GazzyG's Avatar
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    You'll nail it when you get back, bud.

    How long you at sea for? It'll probably work as a deload for you, so you can start fresh when you get back and, once you got back into it, PRs'll be coming in no time.
    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

  21. #496
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    You'll nail it when you get back, bud.

    How long you at sea for? It'll probably work as a deload for you, so you can start fresh when you get back and, once you got back into it, PRs'll be coming in no time.
    cheers Gaz. about a month and a half away is the current plan (always subject to change!). hopefully I'll get training about 3 or 4 times a week while I'm away though there'll be nothing too heavy, so yes... a bit of an extended deload.
    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

  22. #497
    Powerlifter/Strongman J L S's Avatar
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    always got to get that arm work in there eh mac

    I wouldn't worry too much about the deads, could just be one of those days, they happen unfortunately! Get a nice build up again when you are back for an extended period of time and more weight shall fall... or rise in this case
    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/

  23. #498
    fat submariner
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    Quote Originally Posted by J L S View Post
    always got to get that arm work in there eh mac
    haha... yup!

    Quote Originally Posted by J L S View Post
    I wouldn't worry too much about the deads, could just be one of those days, they happen unfortunately! Get a nice build up again when you are back for an extended period of time and more weight shall fall... or rise in this case
    cheers Jay. I think you're right mate... I just wasn't feeling it tonight!
    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

  24. #499
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Tough day on the deads, but as you say not the ideal prep for it. Best of luck with getting a little work in while at sea. Training has been solid so try not to lose too much if possible bro
    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

  25. #500
    fat submariner
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    Quote Originally Posted by HJP View Post
    Tough day on the deads, but as you say not the ideal prep for it. Best of luck with getting a little work in while at sea. Training has been solid so try not to lose too much if possible bro
    cheers Hayden. I'm a bit limited in what I can do at sea but last time I felt good when I got back... and I do seem to be getting back to my previous bests quicker each time after being away so here's hoping!
    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

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