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Thread: Mac's Journal

  1. #901
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    The bursitis improving? What's the remedy?
    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. #902
    Senior Member tom183's Avatar
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    Kneeling Tom... NO WAY that I could get my old ass back up from a standing start!
    Lol, it's certainly a challenge. Ever try them band resisted?

    http://www.youtube.com/watch?v=bETgFmk1TBw

  3. #903
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    Quote Originally Posted by ljosaitis View Post
    The bursitis improving? What's the remedy?
    The remedy was ice packs and anti-inflammatories. Seemed to do the trick otherwise it would've been a steroid injection.
    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. #904
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    Quote Originally Posted by tom183 View Post
    Lol, it's certainly a challenge. Ever try them band resisted?

    http://www.youtube.com/watch?v=bETgFmk1TBw
    No but I'll certainly give it a go and let you know how I get on!
    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. #905
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    TUESDAY 18 MARCH

    Military Press:

    10 @ 30kg
    10 @ 40kg
    7 @ 45kg
    6 @ 42.5kg
    5 @ 40kg
    5 @ 40kg

    Extra Wide Grip BB Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    8 @ 62.5kg

    Note: 31X0 tempo

    CGBP:

    10 @ 40kg
    9(.9) @ 50kg
    10 @ 45kg
    9 @ 45kg

    Note: 41X0 tempo

    BB Skulls:

    10 @ 30kg
    10 @ 30kg
    6 @ 30kg
    8 @ 27.5kg

    Note: 40X1 tempo

    Kneeling Cable Crunches:

    20 @ 75kg
    20 @ 75kg
    20 @ 80kg

    Note: half second hold with forehead on the floor
    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. #906
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    WEDNESDAY 19 MARCH

    BORs:

    10 @ 60kg
    5 10 @ 80kg

    DB Kroc Rows:

    45 @ 40kg - probably had another 2 reps in me but couldn't breathe!
    30 @ 40kg - weak!
    30 @ 40kg

    GMs:

    10 @ 40kg
    10 @ 60kg
    10 @ 80kg
    10 @ 100kg

    Trap Bar Shrugs:

    3 20 @ 110kg

    Note: 1 second hold at top

    BB Curls:

    30 @ 20kg

    DB Hammer Curls:

    8 @ 14kg
    8 @ 12kg
    9 @ 10kg
    8 @ 10kg

    Note: X140 tempo

    DB Incline Curls:

    9 @ 10kg
    7 @ 10kg
    8 @ 8kg
    9 @ 8kg

    Note: X140 tempo

    EZ Bar Spider Curls:

    8 @ 20kg
    7 @ 20kg
    8 @ 17.5kg
    8 @ 17.5kg

    Note: X140 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. #907
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    FRIDAY 21 MARCH

    Squat superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    Low Bar Squats:

    5 @ 40kg
    5 @ 50kg
    5 @ 60kg
    5 @ 70kg
    5 @ 80kg
    5 @ 100kg

    Note: all ATG

    hip felt fine once I was warmed up
    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. #908
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    SATURDAY 22 MARCH

    Extra Wide Grip Guillotine Press

    3 20 @ 20kg - fast
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 72.5kg
    10 @ 75kg
    3 @ 75kg
    12 @ 60kg

    Note: work sets done with 30X0 tempo

    CGBP:

    10 @ 45kg
    10 @ 50kg
    10 @ 55kg
    10 @ 57.5kg
    7 @ 60kg

    Note: 41X0 tempo

    hands about 10" apart

    Seated Overhead Press:

    10 @ 40kg
    9 @ 42.5kg
    8 @ 40kg

    Note: X030 tempo

    BB Skulls:

    10 @ 32.5kg
    10 @ 32.5kg
    8.5 @ 32.5kg

    Note: 40X1 tempo

    hands about 10" apart, upper arms extended at about 45 degrees in pullover style
    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. #909
    Senior Member tom183's Avatar
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    Strong sessions. Nice GMs there.

  10. #910
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    What the heck is a Extra Wide Grip Guillotine Press??
    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.

  11. #911
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    Quote Originally Posted by ljosaitis View Post
    What the heck is a Extra Wide Grip Guillotine Press??
    it's almost exactly like a Guillotine Press... but with an Extra Wide Grip. :P

    grip was as wide apart as I could manage inside the hooks.
    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. #912
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    TUESDAY 24 MARCH

    Squat superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    Deadlift (5/3/1 - C5, W1):

    5 @ 82.5kg
    5 @ 102.5kg
    3 @ 125kg
    5 @ 135kg
    5 @ 155kg
    9 @ 175kg - chalk

    Note: beltless. first time DLing in a month and happy with this session. if I'd been 100% I should've been aiming for 14 reps on that last set according to my 5/3/1 app... need to get that 230kg soon as I can't keep going with these reps!

    DY Rows:

    10 @ 70kg
    5 + 5 @ 80kg - grip!
    10 @ 90kg - Power Grabs on

    Note: shoulder blades together then X120 tempo

    Chest Supported Incline Prone Flyes:

    10 @ 7.5kg
    10 @ 5kg
    10 @ 5kg

    Note: shoulder blades together then X130 tempo

    DB Shrugs:

    20 @ 47.5kg
    20 @ 47.5kg
    20 @ 45kg

    Note: 1 sec hold at top on each rep
    Last edited by macdaknife; 03-26-2014 at 05:57 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

  13. #913
    Senior Member tom183's Avatar
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    Strong deads there.

  14. #914
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Strong deads there.
    Thanks Tom. I was happy with after 4 weeks without pulling.
    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. #915
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    SATURDAY 29 MARCH

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    Low Bar Squats (5/3/1 - C5, W1):

    5 @ 70kg
    5 @ 87.5kg - felt heavy!
    3 @ 102.5kg
    5 @ 112.5kg - hard!
    5 @ 130kg - belt on
    5 @ 147.5kg - depth!

    Note: first 4 reps at 130kg were fast but took an extra couple of breaths before the 5th rep.

    last set was slow and depth was getting worse with each rep.

    this was the 3rd time I'd squatted since achieving 180kg then developing hip bursitis... more volume required at depth. hip felt fine though!

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

    5 @ 147.5kg
    5 @ 150kg

    Note: all ATG

    BB Curls:

    30 @ 20kg

    EZ Bar Spider Curls:

    9 @ 27.5kg
    5 @ 27.5kg
    7 @ 25kg
    7 @ 22.5kg

    Note: X140 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

  16. #916
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    THURSDAY 1 APRIL

    DB Incline Bench:

    3 10 @ 25lbs
    10 @ 35lbs
    10 @ 40lbs
    10 @ 45lbs
    10 @ 50lbs
    10 @ 55lbs
    6 @ 60lbs
    11 @ 50lbs

    Note: X041 tempo

    DB Flat Bench:

    10 @ 35lbs
    10 @ 40lbs
    10 @ 45lbs
    10 @ 50lbs

    Note: X041 tempo

    DB Flyes:

    10 @ 25lbs
    10 @ 25lbs
    10 @ 25lbs

    Note: 4110 tempo

    elbows parallel with ears at bottom

    Arnold Press:

    10 @ 35lbs
    9 @ 40lbs
    6 @ 35lbs

    Note: X030 tempo

    DB Skulls:

    14 @ 55lbs
    13 @ 55lbs
    12 @ 55lbs

    Note: 30X1 tempo

    pullover style

    this workout is in pounds as I was onboard an American ship:

    http://en.m.wikipedia.org/wiki/USS_Cole_(DDG-67)

    great experience (the ship... not necessarily the workout)!
    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. #917
    Senior Member tom183's Avatar
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    Good to hear the hip is handling the squatting.

  18. #918
    Crikey, its a 30 foot ape! Kong's Avatar
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    Some solid work as usual bud!
    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

  19. #919
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Good to hear the hip is handling the squatting.
    Quote Originally Posted by Kong View Post
    Some solid work as usual bud!
    Thanks guys. Need to build up squatting strength again but not been getting into the gym as much as I'd like recently and won't be doing anything for a couple of weeks as I had the snip yesterday so it's feet up on the couch for me!
    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. #920
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    TUESDAY 8 APRIL

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    5 10 @ 70kg

    Seated Press:

    10 @ 20kg
    5 10 @ 40kg

    CGBP:

    10 @ 40kg
    3 10 @ 60kg
    8+2 @ 60kg
    7+3 @ 60kg

    DB Tricep Extensions:

    10 @ 7.5kg
    10 @ 10kg
    5 10 @ 15kg

    Note: don't know what these are called but saw Mike O'Hearn doing them on a YouTube video; they were done on an incline bench with elbows up and flared back with the DBs starting and stopping on the chest... obviously Mike O'Hearn was using significantly more weight than me!

    ^^EDIT: these were Tate Presses. Thanks Tom!^^

    1st workout since I had my vasectomy on Friday so volume and nothing too heavy... want to get working on my squat again!
    Last edited by macdaknife; 04-09-2014 at 04:04 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

  21. #921
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    Nice to read a workout that doesn't require so much math from me haha
    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.

  22. #922
    Senior Member tom183's Avatar
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    Note: don't know what these are called but saw Mike O'Hearn doing them on a YouTube video; they were done on an incline bench with elbows up and flared back with the DBs starting and stopping on the chest
    A tate press perhaps?

    http://www.youtube.com/watch?v=MJJwvJ9i7Mo

  23. #923
    fat submariner
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    Quote Originally Posted by tom183 View Post
    That was it Tom, thanks.
    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. #924
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    Nice to read a workout that doesn't require so much math from me haha
    Hahaha! Now you know how I feel reading all the journals from your side of the pond!
    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. #925
    fat submariner
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    THURSDAY 10 APRIL

    Chest Supported BB Rows:

    10 @ 20kg
    10 @ 70kg
    5 x 10 @ 80kg

    Note: under arm grip and 1 second hold at the top of each rep

    Chest Supported Prone DB Flyes:

    5 x 10 @ 5kg

    Note: straight arms, shoulder blades together then 1 second hold at the top

    Standing BB Shrugs:

    5 x 20 @ 100kg

    Note: 1 second hold at the top

    in hindsight, I probably should've done seated DB Shrugs, as my vasectomy was only 6 days ago... everything felt a bit 'close' so I moved to wide grip from set 2!

    BB Curls :

    30 @ 20kg - fast

    DB Hammer Curls:

    5 @ 15kg - Pfft!
    5 x 10 @ 10kg

    Note: X130 tempo

    DB Spider Curls:

    8 @ 10kg - left arm!
    5 x 10 @ 7.5kg

    Note: X130 tempo

    left arm was struggling on the last couple of reps for the last 3 sets

    BB Fat Gripz Curls:

    5 @ 30kg
    6 @ 27.5kg
    4 @ 25kg
    6 @ 22.5kg
    7 @ 20kg

    Note: X140 tempo

    arms are WEAK!
    Last edited by macdaknife; 04-10-2014 at 09:19 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

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