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Thread: Mac's Journal

  1. #826
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    bummer about the misses!
    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.

  2. #827
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    bummer about the misses!
    Cheers Bro. I'm not bummed about it... I know I'm nearly there so, with some consistent training, it'll happen soon. 😉
    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. #828
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    I don't know what a good weight for them is... even with the light weight I was using I had to lean back into it quite a bit. Is that right?
    Do you mean you have to lean back to stop the weight pulling you forward too much?
    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

  4. #829
    Become Unbreakable Mark!'s Avatar
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    I lean back when doing face pulls mac. I think it's natural. I don't get crap out of them unless I remind myself before each set to squeeze my shoulder blades together and really squeeze on each rep. Contractions, like doing biceps work, is critical.
    "Light Weight"

    260's by May

  5. #830
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    Quote Originally Posted by Mark! View Post
    I lean back when doing face pulls mac. I think it's natural. I don't get crap out of them unless I remind myself before each set to squeeze my shoulder blades together and really squeeze on each rep. Contractions, like doing biceps work, is critical.
    Thanks Mark.
    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. #831
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    SATURDAY 1 FEBRUARY

    Bench:

    3 20 @ 20kg

    Bench (5/3/1 - C4, W1):

    5 @ 42.5kg
    5 @ 52.5kg
    3 @ 62.5kg
    5 @ 67.5kg
    5 @ 80kg
    5 @ 90kg

    Wide Grip Bench:

    8 @ 50kg
    5 x 8 @ 60kg

    CGBP:

    5 x 8 @ 50kg

    Note: hands about 8" apart

    BB Skulls:

    3 x 10 @ 30kg - triceps fried!

    Note: hands about 8" apart, upper arms extended at about 45 degrees and 3011 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

  7. #832
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    SUNDAY 2 FEBRUARY

    Lat Pulldowns:

    10 @ 50kg
    10 @ 55kg
    10 @ 60kg
    9 @ 65kg
    10 @ 60kg

    DY Rows:

    10 @ 60kg
    10 @ 70kg
    10 @ 80kg

    RDLs:

    10 @ 100kg
    2 + 2 @ 140kg - grip!

    Face Pulls:

    10 @ 30kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg
    10 @ 85kg - no more on the stack!

    Note: 1 second hold and squeeze at the top... definitely felt these!

    BB Curls:

    30 @ 20kg

    EZ Bar Spider Curls (on Preacher Bench):

    10 @ 20kg
    7 @ 25kg
    6 @ 22.5kg
    7 @ 20kg
    6 @ 20kg

    Note: 1130 tempo from bottom

    Cable Curls:

    10 @ 15kg (each side)
    10 @ 17.5kg (each side)
    10 @ 20kg (each side)
    7 @ 20kg (each side)
    10 @ 17.5kg (each side)

    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

  8. #833
    Become Unbreakable Mark!'s Avatar
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    Good stuff Mac. Solid session.
    "Light Weight"

    260's by May

  9. #834
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    Quote Originally Posted by Mark! View Post
    Good stuff Mac. Solid session.
    Thanks Mark
    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

  10. #835
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    MONDAY 3 FEBRUARY

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 x 20 @ 20kg & 10 figures of 8

    Squats (5/3/1 - C4, W1):

    5 @ 67.5kg
    5 @ 82.5kg
    5 @ 100kg - was supposed to be 3 but got carried away!
    5 @ 107.5kg
    5 @ 125kg
    12 @ 142.5kg - no belt or wrist supports

    Seated Calf Raises:

    3 x 12 @ 60kg

    Note: X130 tempo

    Leg Extensions superset with Leg Curls:

    10 @ 60kg & 10 @ 50kg
    10 @ 65kg & 10 @ 50kg
    10 @ 70kg & 10 @ 50kg

    Note: X120 tempo both... legs shaking on the negatives of the extensions

    BB Lunges:

    10 @ 40kg
    10 @ 50kg

    Note: DONE!!!
    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. #836
    Senior Member tom183's Avatar
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    Strong squats there, man.

  12. #837
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Strong squats there, man.
    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

  13. #838
    Crikey, its a 30 foot ape! Kong's Avatar
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    Your lower body strength makes me sick, it's all lies! haha
    Last edited by Kong; 02-04-2014 at 09:56 AM.
    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. #839
    fat submariner
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    Quote Originally Posted by Kong View Post
    Your lower body strength makes me sick, it's all lies! haha
    Hahaha! Course it is Jamie... I'll video next time (would've videod this sesh but was too distracted (or motivated) by all the hot Scandinavian chicks working out around me!)!
    Last edited by macdaknife; 02-04-2014 at 02:35 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

  15. #840
    A.K.A Goodwinner Goodwinm's Avatar
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    Kin hell on that 12 rep set of squatting. Impressive 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

  16. #841
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    Quote Originally Posted by Goodwinm View Post
    Kin hell on that 12 rep set of squatting. Impressive mate.
    Cheers Mike!
    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. #842
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    I just realized now that was 12 reps, brutal
    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.

  18. #843
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    Quote Originally Posted by ljosaitis View Post
    I just realized now that was 12 reps, brutal
    I was pleased with it!
    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. #844
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    MONDAY 10 FEBRUARY

    Deadlift (5/3/1 - C4, W2):

    5 @ 85kg
    5 @ 105kg
    3 @ 125kg
    5 @ 145kg - was supposed to be 3!
    3 @ 170kg - belt on, chalk
    4 @ 190kg - tired/WEAK!

    Note: 10 days in Norway drinking too much (though training at that point) then working long hours and getting too little sleep (and not training) and it showed here!

    struggled to get my belt done up onthe 4th notch too!

    Dorian Yates Rows:

    10 @ 70kg
    10 @ 80kg - Power Grabs on
    10 @ 90kg

    Note: 1 second hold at the top on sets 1 & 2, 2 second hold on set 3.

    Face Pulls:

    10 @ 40kg
    10 @ 45kg
    7 @ 50kg

    Note: different machine from the one I used in Norway last time and felt much harder (or maybe it was because there were only Royal Marines in the gym and no hot Norwegian chicks! )
    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. #845
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good stuff mate. How you liking the Face Pulls? I find they're great for hitting parts of the upper back that Rows a nd Pullups can't get to.
    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

  21. #846
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good stuff mate. How you liking the Face Pulls? I find they're great for hitting parts of the upper back that Rows a nd Pullups can't get to.
    Still getting used to them mate... definitely felt them yhe day after the last lot!
    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. #847
    fat submariner
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    TUESDAY 11 FEBRUARY

    Bench:

    3 20 @ 20kg

    Bench (5/3/1 - C4, W2):

    5 @ 42.5kg
    5 @ 52.5kg
    3 @ 62.5kg
    3 @ 75kg
    3 @ 85kg - felt heavy today!
    2 @ 95kg - WEAK!

    Military Press:

    10 @ 20kg

    Military Press (5/3/1 - C4, W2):

    5 @ 25kg
    5 @ 32.5kg
    3 @ 40kg
    3 @ 45kg
    3 @ 52.5kg
    8 @ 57.5kg - these were Push Press!

    Note: didn't manage a single strict rep on the last set!

    CGBP (5/3/1 - C4, W2):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    3 @ 70kg
    3 @ 80kg - felt heavy!
    F @ 90kg - did 2 single negatives!

    Note: listen to your body Mac!

    Hands about 6" apart for sets 1 to 5 then moved to about 10" for the last set.

    BB Skulls:

    2 10 @ 20kg
    10 @ 40kg
    6 @ 40kg
    6 @ 37.5kg
    7 @ 35kg

    Note: 30X1 tempo from the top

    Single Arm Cable Pushdowns (away from rack):

    10 @ 10kg
    10 @ 12.5kg - struggled to lock out left side by the end of this set
    3 x 10 @ 10kg

    Note: 1 second hold at full contraction

    Felt rubbish today!
    Last edited by macdaknife; 02-11-2014 at 10:44 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. #848
    Become Unbreakable Mark!'s Avatar
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    Nice job even though you weren't feeling 100%. Sometimes these days are the most important, you get in and get the work done when you don't feel like it.
    "Light Weight"

    260's by May

  24. #849
    fat submariner
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    Quote Originally Posted by Mark! View Post
    Nice job even though you weren't feeling 100%. Sometimes these days are the most important, you get in and get the work done when you don't feel like it.
    Thanks Mark. I know you're right mate but it's still frustrating, isn't it?
    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. #850
    Crikey, its a 30 foot ape! Kong's Avatar
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    I know exactly how your feeling mate, had the same thing the past few days.
    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

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