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Thread: Mac's Journal

  1. #201
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    Nice work again. Are you doing the SLDLs with a double over-hand grip?

  2. #202
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    thanks Jay, and I hoping they will!
    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. #203
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    thanks JC. I use alternate grip as long as I can (usually 5 reps 1 way then swap) then, when my grip is shot, I put the Power Grabs on and use double overhand grip (it's just easier to lock the Power Grabs in that way).
    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. #204
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    WEDNESDAY 21st SEPTEMBER

    Cross Trainer (warm up):
    TABATA


    Front Squats:
    5 x 5 @ 87.5kg (192.5lbs)

    NOTE: 1st time doing these at this weight (found it hard) and 1st time with shoes off… was concentrating on keeping ‘tight’ (thanks Jay) so didn’t really notice a difference but will persevere.

    REALLY had to focus on keeping tight on 4th and 5th sets when I was getting tired; left knee was moving on last rep of 4th set and back was dropping forward on very last rep.


    Bench Press:
    5 x 5 @ 77.5kg

    NOTE: little bit sticky at the end of the 3rd and 4th sets. Didn’t manage to fully lockout the very last rep (but did manage to get it back on the pins myself!).


    DLs:
    1 x 1 @ 170kg (with alternating grip) * Grip PB
    1 x 1 @ 170kg (with Power Grabs and double overhand grip)
    1 x 1 @ 180kg (with Power Grabs and double overhand grip)
    Fail x 2 @ 190kg (with Power Grabs and double overhand grip (tried 2nd time with belt))
    3 x 1 @ 170kg (with Power Grabs and double overhand grip)

    NOTE: was going to do 5 @ 170kg but technique felt there so pushed a little bit harder… 190kg was just too much though (probably as I was still feeling the SLDLs from Monday!).
    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. #205
    Powerlifter/Strongman J L S's Avatar
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    deadlifting last could have also had an effect!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  6. #206
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    Front squats are rising steadily. Thanks for the message btw, I'm doing more beltless lifting at the moment and I'm finding a few core stability issues with the front squats that aren't apparent with back squats.

  7. #207
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    Quote Originally Posted by J L S View Post
    deadlifting last could have also had an effect!
    yeah, I was tired by the end of the squats as it was late. I think I'll have a dedicated deadlift day in future if I want to push 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

  8. #208
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    Quote Originally Posted by J.C. View Post
    Front squats are rising steadily. Thanks for the message btw, I'm doing more beltless lifting at the moment and I'm finding a few core stability issues with the front squats that aren't apparent with back squats.
    I think the rise in weight on the front squats will slow down dramatically as I'm now getting near my current limit.
    no probs... the front squat is definately a different beast!
    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. #209
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    Monday 26th September

    SLDL:
    2 x 10 @ 60kg
    2 x 10 @ 100kg

    DL:
    1 x 5 @ 140kg
    1 x 3 @ 160kg
    1 x 1 @ 170kg
    F @ 170kg (grip)
    1 x 2 @ 160kg (grip gone)

    DB Lateral Raises:
    3 x 21 @ 6kg (7 straight, 7 pronated, 7 supinated)

    DB Front Raises / DB Press / DB Prone Flye:
    1 x 10 @ 10kg / 1 x 10 @ 10kg / 1 x 10 @ 6kg
    1 x 10 @ 10kg / 1 x 10 @ 12.5kg / 1 x 10 @ 6kg
    1 x 10 @ 10kg / 1 x 10 @ 18kg / 1 x 10 @ 6kg

    EZ Bar Overhead Tricep Press superset with EZ Bar Curl:
    1 x 30 @ 20kg & 1 x 30 @ 20kg
    3 x 10 @ 30kg & 3 x 10 @ 30kg

    Rope Pushdowns superset with DB Concentration Curls:
    1 x 10 @ ? & 1 x 10 @ 10kg
    2 x 10 @ ? & 2 x 10 @ 8kg
    Last edited by macdaknife; 10-04-2011 at 04:12 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

  10. #210
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    Really busy at work and only managed 1 workout last week... must try harder!
    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. #211
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    It happens. Just don't make a habit of it! Interesting shoulder workout there. I find my shoulders are one body part where high volume actually works quite well.

  12. #212
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    Quote Originally Posted by J.C. View Post
    It happens. Just don't make a habit of it! Interesting shoulder workout there. I find my shoulders are one body part where high volume actually works quite well.
    I haven't done any isolating shoulder or arm stuff for ages so I was definitely pumped after that! Know what you mean though, that's the same shoulder workout I have always enjoyed... a GVT on the shoulders is good too.
    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. #213
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    MONDAY 3rd OCTOBER

    Run (warm up):
    15-20 minutes (wasn’t timing it)

    NOTE: whilst recovering from a broken foot I’ve only managed to jog (lightly) 4 times in the last 5 months. Before that I was trying to put weight on so this is actually the 1st time in 16 months that I have actually ran… happy!

    Front Squats:
    5 x 5 @ 90kg (198lbs) * PB!

    NOTE: left knee moving slightly on very last rep.

    SLDLs SS with Calf Raises (leg press machine):
    1 x 10 @ 100kg & 1 x 15 @ 135kg
    2 x 10 @ 110kg & 2 x 15 @ 135kg

    SLDLs (FINISHER):
    1 x 10 @ 135kg

    NOTE: S**T… that was STILL hard! Really had to fight to lockout the last 2 reps… so an improvement on last time!

    Used power grabs on last set as grip was going (but didn’t have to adjust grip mid-set this time ).

    Lying L-Flyes (left shoulder only):
    3 x 15 @ 2.5kg

    Bench Press SS with Bent Over Rows:
    5 x 5 @ 80kg * PB! & 5 x 5 @ 75kg

    NOTE: bench felt smooth throughout except on the very last rep.

    need to concentrate on bringing the shoulder blades together on the Rows!
    Last edited by macdaknife; 10-11-2011 at 10:02 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. #214
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    1st workout for a week and it was very late in the evening (finished around midnight) so I was tired... but it turned out to be a good session that I was very happy with.

    bodyweight is 191lbs at the moment... need to keep off the booze and work on the gut a bit!
    Last edited by macdaknife; 10-04-2011 at 04:34 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

  15. #215
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    Great session, you're moving into some good numbers now Mac. Solid PRs mate. If you're doing front squats then keep up with the SLDLs. I knew a guy once who plateaued on his back squat, switched to front squats and sldls for a bit and then smashed through his old numbers just by breaking it down into quad and ham movements.

    Quote Originally Posted by macdaknife View Post
    bodyweight is 191lbs at the moment... need to keep off the booze and work on the gut a bit!
    I know the feeling... fortunately I can count on being young to keep me trim for now. It will catch up with me though, I know it.
    Last edited by J.C.; 10-04-2011 at 10:27 AM.

  16. #216
    Powerlifter/Strongman J L S's Avatar
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    getting better!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  17. #217
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    Quote Originally Posted by J.C. View Post
    Great session, you're moving into some good numbers now Mac. Solid PRs mate. If you're doing front squats then keep up with the SLDLs. I knew a guy once who plateaued on his back squat, switched to front squats and sldls for a bit and then smashed through his old numbers just by breaking it down into quad and ham movements.
    Cheers JC



    Quote Originally Posted by J.C. View Post
    I know the feeling... fortunately I can count on being young to keep me trim for now. It will catch up with me though, I know it.
    Thanks for pointing out that I'm old!
    Last edited by macdaknife; 10-04-2011 at 03:12 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

  18. #218
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    Quote Originally Posted by J L S View Post
    getting better!
    Cheers Jay
    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. #219
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    WEDNESDAY 5th OCTOBER

    Run (warm up):
    12 minutes

    NOTE: same run as Monday evening (timed it this time).

    Front Squats:
    5 x 5 @ 92.5kg (203.5lbs) *PB!

    NOTE: back was dropping forward on last 3 reps of last set.


    Bench Press:
    5 x 5 @ 82.5kg * PB!

    NOTE: last set was a bit of a fight… but I managed it!


    DLs:
    5 x 1 @ 170kg (with alternating grip) * PB! (Grip)

    NOTE: forgot gloves and Power Grabs this evening and no chalk in this gym… didn’t quite manage to lockout 3rd rep as the weight was slipping through my sweaty grip! Wrapped some tissue paper around the bar for the 4th and 5th reps.

    Best I’ve managed without wraps/Power Grabs
    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. #220
    fat submariner
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    managed 2 runs and 5 PBs in the last 3 days... HAPPY!
    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. #221
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    That's great. You're on a roll at the moment!

  22. #222
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    Quote Originally Posted by J.C. View Post
    That's great. You're on a roll at the moment!
    Thanks JC, it does seem that way. Hopefully it'll continue for a while longer!
    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. #223
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    TUESDAY 11th OCTOBER

    Run (warm up):
    Annual fitness test (2.4km (1.5mile) run) – 11 minutes 16 seconds – PASS

    NOTE: after not running for 16 months I managed 2 runs of about this distance last week (maybe slightly more) and went for the test today… it was over 3 minutes slower than my best ever time but I passed it with nearly a minute and a half to spare, lapping 4 people who were much younger than me in the process (1 of them twice!).

    Front Squats:
    5 x 5 @ 97.5kg (214.5lbs) * PB!

    NOTE: ok, this was a PB but it was a real struggle; my back was dropping on the 1st rep though I managed to focus on keeping tight to finish the set. I put my belt on for the last 2 sets but didn’t feel that I was quite getting to parallel on the last 3 sets.

    Do I persevere (and hopefully improve) with this weight or drop down a bit in weight to keep the technique more strict? Any advice gratefully received.

    RDLs SS with Calf Raises (leg press machine):
    1 x 10 @ 100kg & 1 x 15 @ 145kg
    2 x 10 @ 120kg & 2 x 15 @ 145kg

    NOTE: was going to go for a finishing set of 140kg for a new PB but my lower back was screaming NO, so I didn’t.

    Calves are feeling better all the time! Hopefully I’ll soon be back to where I was a year ago.

    Bench Press:
    2 x 5 @ 87.5kg
    1 x 4 @ 87.5kg
    1 x 5 @ @ 85kg
    1 x 4 @ @ 85kg

    NOTE: went for another PB but it was too much! Will work at this.

    Dorian Yates Rows:
    5 x 5 @ 80kg

    NOTE: read a thread about Rows the other day and there was a link to these so I thought I’d try something different.
    Last edited by macdaknife; 10-11-2011 at 10:23 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. #224
    Powerlifter/Strongman J L S's Avatar
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    nice work with these front squats! consistency is key! depends how bad the form was or how much it was breaking down!

    id say stick with it one more session and if the next one is a ball buster and feels horrible drop it down and re work back up!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  25. #225
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    Great work on the fitness test! Good to know you've got that in the bank.

    Quote Originally Posted by macdaknife View Post
    Front Squats:
    5 x 5 @ 97.5kg (214.5lbs) * PB!

    NOTE: ok, this was a PB but it was a real struggle; my back was dropping on the 1st rep though I managed to focus on keeping tight to finish the set. I put my belt on for the last 2 sets but didn’t feel that I was quite getting to parallel on the last 3 sets.

    Do I persevere (and hopefully improve) with this weight or drop down a bit in weight to keep the technique more strict? Any advice gratefully received.
    Nah, push it on up mate! You're so close to 100kg. I'd say go for it, even if you don't manage all the reps. Then maybe keep it there for a few sessions. That's my downfall, to always push things, but you're so close to such a good milestone. I'd try and get 3 decent sets, and then if you only get 2-3 reps on the final sets, then that's fine. The systemic stress of 3 hard sets is probably better than 5 easy sets anyway.

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