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Thread: Mac's Journal

  1. #776
    fat submariner
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    Do-wins arrived today!

    http://www.213kg.com/brand/dowin/wei...oes/GL2WH.html

    got to run on Monday (annual fitness test) so won't get the chance to use them until Monday afternoon at the earliest.
    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. #777
    Senior Member tom183's Avatar
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    Good stuff getting the hang of those bands. It's definitely a learning process figuring out the right heights to use them from and just how much weight they add/subtract.

    I notice you unrack and walk forward with your squats. Any reason for that?
    Last edited by tom183; 01-05-2014 at 10:28 PM.

  3. #778
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    Quote Originally Posted by tom183 View Post
    Good stuff getting the hang of those bands. It's definitely a learning process figuring out the right heights to use them from and just how much weight they add/subtract.
    Yeah... still playing with them.

    Quote Originally Posted by tom183 View Post
    I notice you unrack and walk forward with your squats. Any reason for that?
    I only did it on the single @ 180kg as the bands would've been longer at the other end of the rack that I normally walk back out of. No other reason than that the camera was at the other side TBH.
    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. #779
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    squats are looking pretty good homie, keep those knees out!
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  5. #780
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    Quote Originally Posted by ljosaitis View Post
    squats are looking pretty good homie, keep those knees out!
    Cheers Bro! Yeah, I know about the knees... I watched Tone's vid on YouTube about building the squat from the bottom up the day after I posted my vid so I've got lots to focus on when I next squat.

    Was hoping that was gonna be yesterday but I started a course at work yesterday and it was a BUSY day! Also had a fitness test and my glutes are a bit tender now.

    On a positive note... I was the oldest taking the fitness test and 2 dropped out before I did on the bleep test and I was fastest by 2 seconds on the load carry part!
    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. #781
    Become Unbreakable Mark!'s Avatar
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    Just watched your squat videos, sorry for the delay. Are you taking in big air before the lift? With that last vid it was hard to tell. Take in a ton of air, tighten your abs and push against the belt and then start the squat. You also definitely came up on your toes as well. Keep your chest up and back arched hard out of the hole. Making some solid progress though man, good stuff.
    "Light Weight"

    260's by May

  7. #782
    Become Unbreakable Mark!'s Avatar
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    On the bench, it's hard to tell with that angle and the rack blocking most of the view. You're rolling on your shoulders out of the rack. Try to set up under the bar more, when you take the weight in your hand we're looking for as minimal of rotation on your shoulder blades as possible. That takes away most of the tightness you're trying to conserve throughout the lift. With those J Hooks it'll be hard to maintain 100% tightness, but we gotta do what we can.
    "Light Weight"

    260's by May

  8. #783
    fat submariner
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    Quote Originally Posted by Mark! View Post
    Just watched your squat videos, sorry for the delay. Are you taking in big air before the lift? With that last vid it was hard to tell. Take in a ton of air, tighten your abs and push against the belt and then start the squat. You also definitely came up on your toes as well. Keep your chest up and back arched hard out of the hole. Making some solid progress though man, good stuff.
    Cheers Mark. I try to get as much air in as possible but I spent so long squatting without a belt that I'm still trying to get used to 'feeling' it... I'll get it eventually!

    Didn't realise that I'd come up on my toes but, like I said in a previous post, I watched Tone's vid just after that post and I'll try lifting my big toe next time... lots of new stuff to focus on!

    Quote Originally Posted by Mark! View Post
    On the bench, it's hard to tell with that angle and the rack blocking most of the view. You're rolling on your shoulders out of the rack. Try to set up under the bar more, when you take the weight in your hand we're looking for as minimal of rotation on your shoulder blades as possible. That takes away most of the tightness you're trying to conserve throughout the lift. With those J Hooks it'll be hard to maintain 100% tightness, but we gotta do what we can.
    Not sure about rolling my shoulders to be honest... I usually train alone so I've got into lots of bad habits that I need to be coached out of and the bench is definitely my weakest relatively! To that end (and exposing my inexperience) I'm not really sure what you mean by 'rolling your shoulders'. I try to get (and keep) my lats and traps tight before taking the bar but I'm not sure I manage it... obviously not!
    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. #784
    Become Unbreakable Mark!'s Avatar
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    Watch that video about set up, and part 2 as well. The entire series is good, but the first few parts are about set up.
    "Light Weight"

    260's by May

  10. #785
    fat submariner
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    Quote Originally Posted by Mark! View Post


    Watch that video about set up, and part 2 as well. The entire series is good, but the first few parts are about set up.
    Cheers Mark, I'll watch that before next bench session. Much appreciated 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. #786
    fat submariner
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    So, it's been an extremely busy week at work and I've not managed to train at all... Thursday was so busy that I picked up a stapler at 1020 and never got the chance to actually use it so set it down and never got back to it until 1840! Any thoughts (or opportunities) about nutrition have been nonexistent this week too!

    Got home yesterday evening at about 1915 and just zombied in front on the TV for a couple of hours until it was time for a much needed shower and bed.

    Had a good 9 hours sleep last night and feel better now so hoping to get into the garage this afternoon to finally use my new Do-win squat shoes!
    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. #787
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    SATURDAY 11 JANUARY

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 (20 @ 20kg & 10 figures of 8)

    Note: feet not twisting on the hip rotations with the Do-wins on

    Low Bar Squats (5/3/1 - C3, W3):

    5 @ 65kg
    5 @ 80kg
    3 @ 97.5kg
    5 @ 122.5kg - felt heavy!
    3 @ 137.5kg - wrist supports and belt on
    3 @ 155kg



    Note: didn't feel 100% as I was tired again this afternoon... this week definitely took it out of me!

    new Do-wins christened... finally! felt very stable in them whilst trying to implement the advice in Tone Barbaccio's vid about setting up for the squat... spreading the floor and lifting the big toes to keep the weight back over the heels. felt my knees move a bit but not as much as last squat session.

    Low Bar Squats ( with Reverse No.3 Small Blue Bands):

    3 x 1 @ 180kg - real grind!

    Note: again... knees still moving (especially on the 1st single which I videoed) but better than last time at this weight. 2nd & 3rd singles were better (not videoed)

    was going to do more today but nope... this took far too long and was more than enough!

    Edit - actually, when I was getting ready for the shower I grabbed the ab roller and did 2 sets... 6 & 5 as low as I could get on each rep (Mark's entry in his journal made me feel guilty about not using mine as much as I could/should!)
    Last edited by macdaknife; 01-12-2014 at 03:26 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

  13. #788
    fat submariner
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    here's the 1st single at 180kg with reverse bands:



    (my wife is (loudly) telling 1 of the guinea pigs off & my oldest daughter is singing in the background! )
    Last edited by macdaknife; 01-11-2014 at 11:33 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

  14. #789
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by macdaknife View Post
    here's the 1st single at 180kg with reverse bands:



    (my wife is (loudly) telling 1 of the guinea pigs off & my oldest daughter is singing in the background! )
    Damn nice squatting mate!
    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

  15. #790
    fat submariner
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    Quote Originally Posted by Goodwinm View Post
    Damn nice squatting mate!
    cheers 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

  16. #791
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    FRIDAY 17 JANUARY

    DL (5/3/1 - C3, W3):

    5 @ 85kg
    5 @ 102.5kg
    3 @ 125kg
    5 @ 155kg
    3 @ 175kg - belt on, chalk
    3 @ 197.5kg (434lbs)



    Note: done!

    been massively busy at work this last 2 weeks with a lot of travelling and living out of bags. constantly tired and nutrition has been crap with 3 socials in the evenings this week alone!

    Today has been the only chance to have a workout and I only managed 1 last week! would've liked to have got more done but, as you can hear in the video, my wife got home from my daughter's ballet class and it was time for dinner!

    Would've liked a couple more reps on that last set too!
    Last edited by macdaknife; 01-18-2014 at 05:34 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

  17. #792
    A.K.A Goodwinner Goodwinm's Avatar
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    Mac I am jealous of your deadlift form.

    Really impressed with it to be honest.
    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

  18. #793
    fat submariner
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    Quote Originally Posted by Goodwinm View Post
    Mac I am jealous of your deadlift form.

    Really impressed with it to be honest.
    cheers Michael!
    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. #794
    Crikey, its a 30 foot ape! Kong's Avatar
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    Great Deadlifting mate!
    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

  20. #795
    fat submariner
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    Quote Originally Posted by Kong View Post
    Great Deadlifting mate!
    Cheers Jamie!
    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. #796
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    SATURDAY 18 JANUARY

    Ab Wheel Rollouts:

    8 + 6

    Low Bar Squats:

    3 20 @ 20kg - loosen up
    10 @ 70kg
    5 @ 100kg
    5 x 3 @ 110kg

    Note: quick 10 sets, all fast and low, with no belt or wrist supports... wrists feel MUCH better than when I first started low bar squats, as does positioning under the bar.

    Bent Over BB Curls:

    30 @ 20kg
    《add Fat Gripz》
    15 @ 30kg
    8 @ 35kg - weak!
    12 @ 32.5kg
    11 @ 32.5kg

    Note: X130 tempo
    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. #797
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    huge triple homie!
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  23. #798
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    huge triple homie!
    Cheers man!

    I did Smolov last year (just the base cycle) and week 3 was 10 sets of 3 at 135kg... wiped me out!! Been thinking about doing the base cycle again (if I get time in my programme) but I'm not far off a new 1RM of 180kg so might wait until I achieve that.
    Last edited by macdaknife; 01-19-2014 at 03:47 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

  24. #799
    Senior Member tom183's Avatar
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    Training looks good, mate.

  25. #800
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Training looks good, mate.
    Cheers Tom. Not getting into the gym enough at the moment though unfortunately.
    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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