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Thread: Mac's Journal

  1. #926
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good stuff mate. I probably wouldn't be training if i'd recently had that procedure so good on you haha.
    Last edited by Kong; 04-10-2014 at 10:10 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

  2. #927
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good stuff mate. I probably wouldn't be training if i'd recently had that procedure so good on you haha.
    cheers Jamie... all feels ok just now mate just wary of overdoing anything! will probably try some (light) sqauts next week to see how they feel... itching to get back at it!
    Last edited by macdaknife; 04-10-2014 at 10:57 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

  3. #928
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    MONDAY 14 APRIL

    Bench:

    3 20 @ 20kg
    5 @ 40kg
    5 @ 50kg
    6 @ 60kg - lost count!
    5 @ 70kg
    5 @ 80kg - starting to slow
    5 @ 90kg - slow!
    1 @ 100kg
    4 @ 90kg
    5 @ 80kg - speed ok again
    15 @ 70kg - 1st 10 fast

    Note: comp grip

    JM Press:

    3 20 @ 20kg
    10 @ 30kg
    10 @ 40kg
    0 @ 50kg - Hahaha!
    6 @ 40kg
    6 @ 35kg
    11 @ 30kg

    Note: X030 tempo

    1st time trying these

    another volume session... I'm done!

    gonna try some light squats tomorrow (10 days after my vasectomy)... wish me luck!
    Last edited by macdaknife; 04-14-2014 at 04:30 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

  4. #929
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    What the heck is a JB 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.

  5. #930
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    What the heck is a JB Press??
    Typo corrected... should've read JM Press
    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. #931
    fat submariner
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    TUESDAY 15 APRIL

    Goblet Squat Hip Rotations:

    3 10 figures of 8 - these had me blowing!

    Low Bar Squats:

    3 20 @ 20kg - loosen up

    5 @ 25kg
    5 @ 32.5kg
    5 @ 40kg
    5 @ 42.5kg
    5 @ 50kg
    5 @ 55kg

    5 x 10 @ 32.5kg

    Note: did this with a mate who is getting back into training after not doing anything for a while. he's taking it very slowly with the weight to ensure he doesn't pick up any silly injuries and that suited me fine as this was my first time squatting since my vasectomy 10 days ago.

    this was Cycle 3 of a 5/3/1 variation that my mate is doing with a BBB 5 sets on the end. all felt fine with me soooo...

    Low Bar Squats:

    5 @ 70kg
    5 @ 100kg
    5 @ 120kg (264lbs)

    Note: all beltless and ATG.

    everything felt heavy this evening and 120kg for 5 was hard going but groin and hip felt fine... time to start hitting it again!
    Last edited by macdaknife; 04-15-2014 at 03:07 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

  7. #932
    Senior Member tom183's Avatar
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    Nice work. What did you think of the JM presses?

  8. #933
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice work. What did you think of the JM presses?
    Cheers Tom. I enjoyed the JM Presses and will definitely do a lot more of them to hopefully get some meat on my pathetic arms!

    Bit confused about the proper form for them though... I've seen a few videos on YouTube with them but with 2 different styles; one has the upper arms moving and the shoulders rolling whilst the way I did them was with the upper arms fixed and the shoulders completely isolated from the movement. Which is right? I guess I could probably move more weight the first way but that's not the point.
    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. #934
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    In my opinion, the easiest way to describe JMs are as if you were doing them in a smith machine.. elbows go toward your feet so the bar can move straight up and down.
    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.

  10. #935
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    In my opinion, the easiest way to describe JMs are as if you were doing them in a smith machine.. elbows go toward your feet so the bar can move straight up and down.
    in this video JM Blakely's elbows are moving a little bit but he talks about keeping them up to keep the shoulders out of the movement (in another, older vid, he says it doesn't matter too much if you do them 'wrong' as they'll still do the job).

    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. #936
    fat submariner
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    THURSDAY 17 APRIL

    BW Pullups:

    6+5+4+4

    Note: X030 tempo

    DY Rows:

    10 @ 70kg
    5 x 10 @ 80kg

    Note: X130 tempo

    BB Shrugs:

    5 20 @ 100kg

    Note: X110 tempo

    Chest Supported Incline Prone Flyes:

    5 10 @ 5kg

    Note: shoulder blades together then X120 tempo with straight arms

    BB Curls:

    30 @ 20kg

    DB Hammer Curls:

    7 @ 15kg - Pfft!
    3 10 @ 10kg

    Note: X140 tempo

    slight discomfort in right forearm

    Incline DB Curls:

    3 10 @ 10kg

    Note: X140 tempo

    left arm going on last 2 reps

    DB Spider Curls:

    3 10 @ 7.5kg

    Note: X130 tempo

    assistance required for left arm on last 2 reps of 2nd and 3rd sets

    BB Curls:

    30 @ 20kg

    --PWO shake--

    Slam Man:

    1 Tabata

    Ab Wheel Rollouts:

    10+10+10

    Note: face and chest to 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

  12. #937
    fat submariner
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    FRIDAY 18 APRIL

    Skullcrushers superset with CGBP:

    3 10 & 10 @ 20kg - warm up
    10 x 10 & 10 @ 30kg - GVT

    Note: the GVT took 15 minutes. haven't done this for a while... triceps fried!!!
    Last edited by macdaknife; 04-18-2014 at 05:45 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. #938
    fat submariner
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    MONDAY 21 APRIL

    Trap Bar Deadlifts (followed friend's 5/3/1 again):

    5 @ 30kg
    5 @ 40kg
    3 @ 50kg
    3 @ 57.5kg
    3 @ 65kg
    40 @ 72.5kg - had more in me but couldn't breathe!!!

    Note: my mate has been doing these with the Fat Gripz on but my hand was slipping on that last set so took them off after the 12th rep

    Trap Bar Deadlifts:

    3 @ 80kg
    3 @ 100kg
    3 @ 130kg - chalk
    1 @ 150kg
    1 @ 170kg
    1 @ 190kg
    1 @ 210kg - belt on
    F @ 230kg - got carried away!
    20 @ 130kg - beltless. BLOWING!!!

    Note: I think this was only the second time pulling in the last 6 weeks and the first time since my vasectomy just over 2 weeks ago... wasn't really expecting to get 230kg so I am happy with this session.
    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. #939
    Senior Member tom183's Avatar
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    Nice lifts, mate. Huge upper session the other day.

  15. #940
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice lifts, mate. Huge upper session the other day.
    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

  16. #941
    fat submariner
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    TUESDAY 22 APRIL

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    5 @ 80kg - starting to slow at 80kg again
    5 @ 90kg - very slow
    1 @ 100kg
    (add reverse bands)
    5 @ 100kg
    3 @ 110kg
    3 @ 110kg
    3 @ 110kg - last rep a real fight!

    DB Chest Press (supinated at the top):

    10 @ 10kg
    10 @ 15kg
    10 @ 20kg
    10 @ 20kg
    10 @ 20kg

    Note: X131 tempo

    these were done like this:



    (^^I don't look like that guy!^^)

    JM Press:

    10 @ 30kg
    5 @ 40kg
    6 @ 40kg
    4 @ 40kg
    6 @ 35kg

    Note: 31X0 tempo

    JM Presses worse than last week but I did press more this week beforehand

    DONE!
    Last edited by macdaknife; 04-22-2014 at 07:27 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. #942
    fat submariner
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    WEDNESDAY 23 APRIL

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    Low Bar Squats:

    10 @ 40kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg
    10 @ 90kg
    10 @ 100kg
    5 @ 110kg
    5 @ 120kg
    --add No 3 Small Blue Bands--
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg

    Note: all beltless and ATG

    just playing around with the bands for those last 3 sets... think I prefer going heavier and using the bands reversed to work the bottom end more.

    got the wife in the garage before this session too; she did 3 sets of 8 Clean and Press and 5 sets of 10 ATG Squats with just the bar before 3 sets of 10 on the Ab Wheel... well done her!
    Last edited by macdaknife; 04-23-2014 at 07:16 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

  18. #943
    fat submariner
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    THURSDAY 24 APRIL

    BW Pullups:

    4 + 4 + 4 + 4

    Note: X141 tempo

    DY Rows:

    10 @ 70kg
    10 @ 80kg
    3 10 @ 90kg

    Note: shoulder blades together then X131 tempo

    BB Shrugs:

    5 20 @ 100kg

    Note: 1 second hold at the top

    Chest Supported Incline DB Rows:

    3 10 @ 20kg

    Note: X130 tempo

    Chest Supported Incline Prone Flyes:

    3 10 @ 5kg

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

    BB Curls:

    30 @ 20kg

    DB Hammer Curls:

    6 @ 15kg - worse than last time!
    3 10 @ 10kg

    Note: X130 tempo

    Incline DB Curls:

    2 10 @ 10kg
    7+3 @ 10kg

    Note: X140 tempo

    DB Spider Curls:

    3 10 @ 7.5kg

    Note: X130 tempo

    BB Curls:

    30 @ 20kg
    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. #944
    Paul killxswitch's Avatar
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    Bi's gotta be blown up after all that bro.

  20. #945
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    Bi's gotta be blown up after all that bro.
    Yeah a bit... need to get much stronger in my skinny arms though!
    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. #946
    fat submariner
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    FRIDAY 25 APRIL

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    5 @ 80kg
    5 @ 90kg - slowing
    3 @ 100kg - slow!
    1 @ 105kg - bit of a fight!
    F @ 110kg - been a while since I've attempted this weight
    -- add reverse No.3 Small Blue Bands --
    1/2 @ 110kg - bottom position back up to pegs
    5 @ 110kg
    5 @ 115kg - first 4 fast then had to take 2 breaths!
    1 @ 120kg
    -- remove bands --
    5 @ 85kg

    Supinated DB Press:

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

    Note: X131 tempo

    JM Press:

    6 @ 40kg
    6 @ 40kg
    6 @ 40kg - last rep a struggle
    6 @ 40kg - last rep again!

    Note: 41X1 tempo

    fried!
    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. #947
    Crikey, its a 30 foot ape! Kong's Avatar
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    Some great work being done lately mate...you healed up now?
    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

  23. #948
    fat submariner
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    Quote Originally Posted by Kong View Post
    Some great work being done lately mate...you healed up now?
    Cheers Jamie! Yep, everything's healed up mate, thanks. Now trying to get numbers back up... I enjoy trying to push for a new PR but everyone gets frustrated when trying to work back to where you've already been.
    Last edited by macdaknife; 04-25-2014 at 12:13 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

  24. #949
    Senior Member tom183's Avatar
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    Nice work, mate. I can certainly relate to arms being a lagging bodypart.

  25. #950
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice work, mate. I can certainly relate to arms being a lagging bodypart.
    Thanks Tom... I'd be happy if I could curl your numbers though 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

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