The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Mac's Journal

  1. #676
    fat submariner
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    Quote Originally Posted by Kong View Post
    Always impressed by your Lower Body work mate!
    Cheers mate. That probably wasn't the best workout to have just before a 3 hour drive home though... lower back has loosened up now but last night wasn't fun!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #677
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice work. What did you think of the trap bar?
    Cheers Tom. I liked the trap bar and really want to see what I can do with one... just not THAT one as, like I mentioned, the bars were long enough for 5 x 20kg plates either side and that was it! (there are 2 gyms at work... I donít normally use this one and couldn't see any 25kg plates )
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #678
    Senior Member
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    Nice work man! Keep getting it

  4. #679
    fat submariner
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    Quote Originally Posted by Alinshop View Post
    Nice work man! Keep getting it
    Cheers Bro!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #680
    fat submariner
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    MONDAY 2 DECEMBER

    Low Bar Squats:

    3 x 20 @ 20kg - loosen up

    Low Bar Squats ( 5/3/1 - C2, W3):

    5 @ 62.5kg
    5 @ 77.5kg
    3 @ 95kg
    5 @ 117.5kg - wrist supports on
    3 @ 135kg - belt on
    5 @ 150kg - felt heavy today from the 1st rep!

    Note: decided to continue with 5/3/1 and not go for a 1RM today... glad I did!

    * tried to do BB Lunges but couldn't manage them inside my power cage and no room in the rest of my garage.

    RDLs:

    10 @ 120kg
    10 @ 130kg
    10 @ 140kg

    Note: enough for today!
    Last edited by macdaknife; 12-03-2013 at 09:40 AM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #681
    fat submariner
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    TUESDAY 3 DECEMBER

    Bench:

    3 ◊ 20 @ 20kg - loosen up

    Bench (5/3/1 - C2, W3 ):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 75kg
    3 @ 85kg
    3 @ 95kg

    Note: confirms that I'm sitting at a 1RM of about 105kg just now.

    CGBP (5/3/1 - C2, W3 ):
    5 @ 32.5kg
    5 @ 40kg
    3 @ 47.5kg
    5 @ 60kg
    3 @ 70kg
    4 @ 77.5kg

    Note: hands about 6" apart

    Seated Press (5/3/1 - C2, W3 ):

    5 @ 25kg
    5 @ 30kg
    3 @ 37.5kg
    5 @ 45kg
    3 @ 52.5kg
    6 @ 57.5kg

    BB Skulls:

    15 @ 32.5kg
    15 @ 35kg
    12 @ 37.5kg

    Note: upper arms extended beyond vertical in a pullover style
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #682
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    TUESDAY 3 DECEMBER

    Bench:

    3 ◊ 20 @ 20kg - loosen up

    Bench (5/3/1 - C2, W3 ):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 75kg
    3 @ 85kg
    3 @ 95kg

    Note: confirms that I'm sitting at a 1RM of about 105kg just now.

    CGBP (5/3/1 - C2, W3 ):
    5 @ 32.5kg
    5 @ 40kg
    3 @ 47.5kg
    5 @ 60kg
    3 @ 70kg
    4 @ 77.5kg

    Note: hands about 6" apart

    Seated Press (5/3/1 - C2, W3 ):

    5 @ 25kg
    5 @ 30kg
    3 @ 37.5kg
    5 @ 45kg
    3 @ 52.5kg
    6 @ 57.5kg

    BB Skulls:

    15 @ 32.5kg
    15 @ 35kg
    12 @ 37.5kg

    Note: upper arms extended beyond vertical in a pullover style
    Good stuff mate. How long have you been running 5/3/1? Unsure whether to go for 5/3/1 for Powerlifters or The Cube Method when I switch routines next week.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #683
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good stuff mate.
    cheers Jamie.

    Quote Originally Posted by Kong View Post
    How long have you been running 5/3/1? Unsure whether to go for 5/3/1 for Powerlifters or The Cube Method when I switch routines next week.
    been doing 5/3/1 for probably a bit over a year mate. I stop for a few weeks (mainly for work) then start it again from scratch so have never been beyond Cycle 2! it was Jay Smith (JLS - doesn't really post on WBB anymore) that put me onto it after I'd been doing SL5x5 for a while. I use a 5/3/1 Android App that I downloaded from the App Store... it used to be called "Wendler 5/3/1" but now it's called "Big Lifts".
    Last edited by macdaknife; 12-03-2013 at 05:45 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #684
    fat submariner
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    WEDNESDAY 4 DECEMBER

    Deadlift (5/3/1 - C2, W3):

    5 @ 80kg
    5 @ 100kg
    3 @ 122.5kg
    5 @ 152.5kg
    3 @ 172.5kg - belt on (felt heavy! )
    7 @ 192.5kg (423.5lbs) - *PR!

    Note: bit of upper back rounding and the last 1 was a real fight... but it went up! took a video of this set and I'll try to upload it later.

    Video added:



    gives a theoretical 1RM of 237kg... I think realistically I'm sitting at 225kg-230kg.

    BB BORs:

    10 @ 70kg
    10 @ 80kg
    10 @ 90kg
    10 @ 100kg

    Note: done! time for a birthday beer! 🍺
    Last edited by macdaknife; 12-04-2013 at 11:54 AM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  10. #685
    A.K.A Goodwinner Goodwinm's Avatar
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    Cracking deadlifting!!!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  11. #686
    Senior Member tom183's Avatar
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    Strong DLs, mate.

  12. #687
    fat submariner
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    Quote Originally Posted by Goodwinm View Post
    Cracking deadlifting!!!
    Thanks mate!

    Quote Originally Posted by tom183 View Post
    Strong DLs, mate.
    Cheers Tom!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #688
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    WEDNESDAY 4 DECEMBER

    Deadlift (5/3/1 - C2, W3):

    5 @ 80kg
    5 @ 100kg
    3 @ 122.5kg
    5 @ 152.5kg
    3 @ 172.5kg - belt on (felt heavy! )
    7 @ 192.5kg (423.5lbs) - *PR!

    Note: bit of upper back rounding and the last 1 was a real fight... but it went up! took a video of this set and I'll try to upload it later.

    Video added:



    gives a theoretical 1RM of 237kg... I think realistically I'm sitting at 225kg-230kg.

    BB BORs:

    10 @ 70kg
    10 @ 80kg
    10 @ 90kg
    10 @ 100kg

    Note: done! time for a birthday beer! 🍺
    Good stuff mate! Deadlifting for reps is a killer! Especially when your moving weights like that for reps.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  14. #689
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good stuff mate! Deadlifting for reps is a killer! Especially when your moving weights like that for reps.
    Cheers Jamie. It was tough and I've had the foam roller out again this evening!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #690
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Cheers Jamie. It was tough and I've had the foam roller out again this evening!
    I need to get one...any recommendations? Do you massage with a Tennis Ball or anything too?
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #691
    fat submariner
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    Quote Originally Posted by Kong View Post
    I need to get one...any recommendations? Do you massage with a Tennis Ball or anything too?
    I've got 2... 1 was given to me by a physio and I keep it at work (I work away from home during the week), the other I got from Argos mate; they had 2 and I got 1 that is smooth (think it was about £25) but wish I'd got the knurled 1 (about the same price I think) as it probably wouldn't slip on the floor as easily and probably focuses more and gets deeper into the tissue.

    Don't use a tennis ball though was looking at these:

    http://www.amazon.co.uk/gp/aw/d/B00C...AC_SX110_SY165
    Last edited by macdaknife; 12-05-2013 at 04:24 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #692
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    If you ever want some critique on a lift you've videoed, let me know.

  18. #693
    fat submariner
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    Quote Originally Posted by Tim K View Post
    If you ever want some critique on a lift you've videoed, let me know.
    thanks Tim
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #694
    fat submariner
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    FRIDAY 6 DECEMBER

    GVT (BB Skulls superset with CGBP):

    10 x 10 & 10 @ 35kg

    Note: hands about 6" apart on the bar throughout.

    Skulls done (as usual) with upper arms extended beyond vertical (approx 45 degrees) in a pullover style and with a 1 second pause at full extension and a controlled descent on the negative... well, started as a 1 second pause, but reduced to about half a second by the last couple of reps of the last 4 sets!!

    CGBP were done as fast as I could.

    failed on the last reps of set 8 (reps 150 & 160) so took a second or 2 before grunting the last rep of each up... took a slightly longer (couple of minutes) break before sets 9 and 10 so this session overall took 26 minutes instead of the usual 20 (ish). That was 200 reps and 7,000kg on the triceps in 26 minutes of pain!

    didn't have the usual PWO shake after this session as throughout I was keeping an eye on the dinner I'd made just before starting so had Thai Green Chicken Curry and a couple of bottles of cold beer as soon as I finished... who said men can't multi-task?!?!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #695
    fat submariner
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    SUNDAY 8 DECEMBER

    Close Stance Squats:

    3 ◊ 20 @ 20kg - loosen up
    10 @ 40kg
    10 @ 70kg
    10 @ 100kg
    16 @ 120kg - blowing out of my arse!!!
    15 @ 120kg - had to lie down for a couple of minutes (then go for a shit!)
    13 @ 120kg - felt dizzy!

    Note: heels about 6" apart

    all work sets slow with a good 1 second squeeze at the top of each rep

    was gonna do this yesterday but was doing family stuff so never managed. don't usually train on Sundays if I can help it as I normally take my daughters swimming but the pool was unexpectedly shut today so, as I was feeling guilty about yesterday, I got stuck in... haven't done close stance squats for a while and it hurt!

    BB Curls:

    30 @ 20kg - get the blood pumping

    BB Bent Over Fat Gripz Curls:

    9 @ 35kg - weak!
    12 @ 32.5kg
    9 @ 32.5kg
    10 @ 30kg
    9 @ 30kg - ROM gone on last 2!

    Note: 1130 tempo

    it's my squat rack and I'll curl in it if I want to! 😋
    Last edited by macdaknife; 12-10-2013 at 04:28 AM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #696
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    SUNDAY 8 DECEMBER

    Close Stance Squats:

    3 ◊ 20 @ 20kg - loosen up
    10 @ 40kg
    10 @ 70kg
    10 @ 100kg
    16 @ 120kg - blowing
    15 @ 120kg - had to lie down for a couple of minutes (then go for a shit!)
    13 @ 120kg - felt dizzy!

    Note: heels about 6" apart

    all work sets slow with a good 1 second squeeze at the top of each rep

    was gonna do this yesterday but was doing family stuff so never managed. don't usually train on Sundays if I can help it as I normally take my daughters swimming but the pool was unexpectedly shut today so, as I was feeling guilty about yesterday, I got stuck in... haven't done close stance squats for a while and it hurt!

    BB Curls:

    30 @ 20kg - get the blood pumping

    BB Bent Over Fat Gripz Curls:

    9 @ 35kg - weak!
    12 @ 32.5kg
    9 @ 32.5kg
    10 @ 30kg
    9 @ 30kg - ROM gone on last 2!

    Note: 1130 tempo

    it's my squat rack and I'll curl in it if I want to! 😋
    Good Squatting as usual mate! I've had to take a Toilet break a few times during a Leg session too haha.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  22. #697
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good Squatting as usual mate!
    Cheers Jamie!

    Quote Originally Posted by Kong View Post
    I've had to take a Toilet break a few times during a Leg session too haha.
    Yeah... I wasn't in a good place!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #698
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by macdaknife View Post
    SUNDAY 8 DECEMBER

    Close Stance Squats:

    3 ◊ 20 @ 20kg - loosen up
    10 @ 40kg
    10 @ 70kg
    10 @ 100kg
    16 @ 120kg - blowing
    15 @ 120kg - had to lie down for a couple of minutes (then go for a shit!)
    13 @ 120kg - felt dizzy!

    Note: heels about 6" apart

    all work sets slow with a good 1 second squeeze at the top of each rep

    was gonna do this yesterday but was doing family stuff so never managed. don't usually train on Sundays if I can help it as I normally take my daughters swimming but the pool was unexpectedly shut today so, as I was feeling guilty about yesterday, I got stuck in... haven't done close stance squats for a while and it hurt!

    BB Curls:

    30 @ 20kg - get the blood pumping

    BB Bent Over Fat Gripz Curls:

    9 @ 35kg - weak!
    12 @ 32.5kg
    9 @ 32.5kg
    10 @ 30kg
    9 @ 30kg - ROM gone on last 2!

    Note: 1130 tempo

    it's my squat rack and I'll curl in it if I want to! 😋
    incredible squatting there. Unreal volume!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  24. #699
    fat submariner
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    Quote Originally Posted by Goodwinm View Post
    incredible squatting there. Unreal volume!
    Cheers bud! I used to do this every week and also squat heavy once a week but haven't done it for a couple of months. Gonna start doing it again but the volume wipes me out so will probably go up to 130kg to see how that goes.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #700
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    TUESDAY 10 DECEMBER

    BB Bench:

    3 ◊ 20 @ 20kg - loosen up
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg - starting to slow down slightly
    10 @ 75kg (165lbs) - slowing right down on last 5 reps!
    10 @ 70kg - ^^same^^
    10 @ 65kg - ^^again^^
    10 @ 60kg - last 3 reps slow
    10 @ 55kg - last 2 reps slow
    10 @ 50kg

    Note: comp grip

    wore sleeves to protect elbows from volume

    BB Incline Bench:

    3 ◊ 10 @ 20kg
    10 @ 40kg
    10 @ 45kg - slowing on last 3 reps
    10 @ 42.5kg - slowing on last rep

    Note: wide grip

    Military Press:

    3 ◊ 10 @ 20kg
    10 @ 30kg
    10 @ 35kg - started fast but slowed right down on last 5!
    10 @ 30kg - last 2 reps slow

    Note: chest needs work but seriously need to improve on overhead strength!

    CGBP:

    10 @ 40kg
    10 @ 50kg
    9 @ 55kg - 9th rep very slow then caught the pins
    10 @ 50kg
    10 @ 50kg - last rep slow

    Note: hands about 6" apart

    VOLUME!!!
    Age: 41 - Height: 5'10" - Weight: 192lb (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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