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Thread: Mac's Journal

  1. #526
    fat submariner
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    Quote Originally Posted by tom183 View Post
    What are you trying to achieve by narrowing your stance? As much emphasis on the quads as possible?
    yeah pretty much. I was intending to squat twice a week... once with wide stance, 5/3/1, ATG whilst trying to get used to low bar and the second close stance with higher reps to focus on the quads and building strength there.
    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. #527
    Senior Member GazzyG's Avatar
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    Sometimes it's good to narrow that stance. Really burns those quads.
    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

  3. #528
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    Quote Originally Posted by GazzyG View Post
    Sometimes it's good to narrow that stance. Really burns those quads.
    too right it did 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

  4. #529
    Senior Member tom183's Avatar
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    Pretty much anything closer than shoulder width is going to be considered a narrow stance. I'd just play with it and see where feels best. Generally the narrower you go, the harder it will be to hit full depth so I'd just search for a happy medium.

  5. #530
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    Quote Originally Posted by tom183 View Post
    Pretty much anything closer than shoulder width is going to be considered a narrow stance. I'd just play with it and see where feels best. Generally the narrower you go, the harder it will be to hit full depth so I'd just search for a happy medium.
    yeah, I'm a stiff old bugger so hitting depth is an issue at any time

    cheers Tom
    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. #531
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    MONDAY 3 JUNE

    Wide Grip Deficit Deads:

    5 @ 70kg
    5 @ 100kg
    3 @ 120kg
    1 @ 150kg - I had put my belt on for this weight but could barely reach down to the bar
    3 @ 150kg - belt off and Power Grabs on
    2 @ 170kg
    F @ 180kg
    3 @ 150kg
    5 @ 120kg

    Note: 1st time doing deficits

    the only thing I had to hand was my wife's old aerobics step which meant a 5.5" deficit... could only get my toes under the bar!

    Wide Grip Pullups:

    3 !!!

    Note: haven't done these for ages (at least 2 years) and the paltry 3 I managed weren't very good!

    gotta do a lot more of these!

    3 sets of 5 - slow negatives only

    BB Shrugs:

    10 @ 120kg
    3 x 20 @ 100kg

    Note: 1 second hold at the top

    Treadmill:

    5 minute brisk walk

    3 x 3 minutes at 14km/hr

    Note: I've got a fitness test coming up and I need to run for a couple of weeks before it.

    this is the 1st time I've ran since last fitness test (last October) and the 1st time I've been on the treadmill (we bought it 6 months ago!)

    the fitness test is 2.4km (1.5miles) and at my age (old) I think I've got about 13 minutes to do it in. I set the treadmill speed to 14km/hr as that would do the required distance in 10 minutes (a time I used to do it in without training for previously or even breaking sweat).

    as my best time ever for this distance was 8 minutes 7 seconds (although I was 23 years younger and 5.5 stone lighter admittedly) at a speed of 18km/hr, I thought 14km/hr for 10 minutes would be fine... I was wrong!!! I was ready to pass out at 3 minutes!!!

    oh well... now I just need to work up to doing the 3 x 3 minutes without the breathers in between and I should be fine!
    Last edited by macdaknife; 06-03-2013 at 11:26 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

  7. #532
    Senior Member GazzyG's Avatar
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    Great deadlifting, bud.

    Both pullups and running are 100% to do with weight. The more you weigh, the harder they are. When I was lighter I could crack out a set of ten pullups with little effort. Likewise with the running, 7 miles used to be a regular occurence.

    Now I'm a lot heavier and (despite a lot of that extra weight being muscle) both running and pullups are a hell of a lot harder, 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

  8. #533
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    Quote Originally Posted by GazzyG View Post
    Great deadlifting, bud.
    cheers Gaz!

    Quote Originally Posted by GazzyG View Post
    Both pullups and running are 100% to do with weight. The more you weigh, the harder they are. When I was lighter I could crack out a set of ten pullups with little effort. Likewise with the running, 7 miles used to be a regular occurence.

    Now I'm a lot heavier and (despite a lot of that extra weight being muscle) both running and pullups are a hell of a lot harder, lol.
    I know but it is still demoralising! last time I was doing pullups they were weighted (admittedly I wasn't doing a LOT of them )
    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. #534
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    I know but it is still demoralising! last time I was doing pullups they were weighted (admittedly I wasn't doing a LOT of them )
    They're still weighted, bud. You just can't put the weight down at the end of it now...
    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. #535
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    Quote Originally Posted by GazzyG View Post
    They're still weighted, bud. You just can't put the weight down at the end of it now...
    haha... fair one 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

  11. #536
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    TUESDAY 4 JUNE

    Treadmill:

    5 minutes brisk walk

    2 x 4 minutes at 14km/hr - lasted longer than yesterday

    Slam Man:

    1 x 4 minute Tabata



    was going to do chest and triceps here but ended up spending 4 hours helping my neighbour move 12 tonnes of aggregate from his front drive round to his back yard... chest can wait till tomorrow as I'm in need of a guinness (or 3)!!!
    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. #537
    Senior Member GazzyG's Avatar
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    GPP, eh?
    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. #538
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    GPP, eh?
    ?
    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. #539
    Senior Member GazzyG's Avatar
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    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

  15. #540
    Goals (kg) 272.5/165/305 HJP's Avatar
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    That is some deficit! Have you thought about simply standing on plates if you have any spare weight plates? I have done that an it works good as. Nice work going on, keep at it 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

  16. #541
    fat submariner
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    ok... never heard of it before! it was hard fucking work I know that much!!
    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. #542
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    Quote Originally Posted by HJP View Post
    That is some deficit! Have you thought about simply standing on plates if you have any spare weight plates? I have done that an it works good as. Nice work going on, keep at it bro
    cheers Hayden!

    I have those tri-grip plates so they're not the best for standing on. I'll get a wooden block from a DIY store.
    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

  18. #543
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    WEDNESDAY 5 JUNE

    Slam Man:

    1 x 4 minute Tabata

    Bench:

    3 x 20 @ 20kg - warmup
    10 @ 40kg
    5 @ 60kg
    5 @ 80kg
    1 @ 100kg (220lbs) - an easy single but was aiming for a triple and it stopped halfway up on the 2nd rep!
    12 @ 70kg

    Note: perhaps all the lifting yesterday burned me out more than I realised. also felt a slight twinge in my left bicep.

    Wide Grip Bench:

    8 @ 70kg
    7 @ 70kg
    8 @ 70kg
    6 @ 70kg
    5 @ 70kg

    CGBP:

    10 @ 50kg
    7 @ 50kg
    7 @ 50kg
    8 @ 50kg
    7 @ 50kg

    Note: slow on the negatives

    Standing EZ Bar OH Tricep Extensions:

    3 x 10 @ 20kg
    9 @ 20kg
    10 @ 20kg

    Treadmill:

    8.5 minutes interval training (2 mins 14km/hr, 4 mins brisk walk, 2.5 mins 14kh/hr
    2.5 minutes rest - had to stop as the phone rang... which was lucky cos I thought I was gonna die!!
    2 minutes 14km/hr

    Planks:

    1 minute with feet raised on vibrating power plate at full vibration
    1 minute with forearms on vibrating power plate at full vibration
    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. #544
    Senior Member GazzyG's Avatar
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    I'm sure you've got an easy triple in you at 100kg, you're probably just tired out from all that shifting gravel yesterday.
    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

  20. #545
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    I'm sure you've got an easy triple in you at 100kg, you're probably just tired out from all that shifting gravel yesterday.
    I think so Gaz, just need to be a bit fresher (and hit MacciDs beforehand! )
    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

  21. #546
    Senior Member tom183's Avatar
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    Nice work with the bench variations, mate.

  22. #547
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice work with the bench variations, mate.
    thanks Tom!
    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. #548
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    FRIDAY 7 JUNE

    Treadmill:

    15 minutes - mixture of 14km/hr and brisk walk

    Note: don't think the treadmill is for me! after running for what feels like 45 minutes I look down at the timer and it's only about 90 seconds!!

    Low Bar Squats:

    3 x 10 @ 50kg
    10 @ 70kg
    5 @ 100kg
    5 @ 120kg
    5 @ 130kg - belt on
    4 @ 140kg (308lbs)
    5 @ 120kg

    Note: wore wrist supports to help with the pain there but I'll persevere with these for a while longer to see if I can get any better at them.
    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. #549
    Senior Member GazzyG's Avatar
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    Great squat session.

    And I hear you about the treadmill - for some reason, minutes that fly by when running outside seem to crawl when on the treadmill. I think it's because you're just staying in one place, no change of scenery.
    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

  25. #550
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Great squat session.
    cheers Gaz!

    Quote Originally Posted by GazzyG View Post
    And I hear you about the treadmill - for some reason, minutes that fly by when running outside seem to crawl when on the treadmill. I think it's because you're just staying in one place, no change of scenery.
    yeah... I think I'll have to get back out on the road to see if I can go a bit longer.
    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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