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  1. #701
    Senior Member tom183's Avatar
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    Nice upper session there.

  2. #702
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice upper session there.
    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

  3. #703
    Become Unbreakable Mark!'s Avatar
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    Awesome volume the last few sessions. That's something I really enjoy doing from time to time. Usually on deload or rest type weeks I like to go crazy on volume.
    "Light Weight"

    260's by May

  4. #704
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    Quote Originally Posted by Mark! View Post
    Awesome volume the last few sessions. That's something I really enjoy doing from time to time. Usually on deload or rest type weeks I like to go crazy on volume.
    Cheers Mark! I've occasionally done high volume stuff before but not as often as this (previously I've mainly just done the prescribed sets for the 5/3/1 deload week). I'm enjoying it so far and will probably add it as a volume week once a month from now on. (I'll still keep my Friday tricep GVT session as my skinny arms really need it!)
    Last edited by macdaknife; 12-11-2013 at 10:25 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

  5. #705
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    WEDNESDAY 11 DECEMBER

    Low Bar Squats:

    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg
    10 @ 90kg
    10 @ 100kg - last 2 were slowing down

    Note: all beltless and ATG

    BB Lunges:

    10 @ 40kg
    10 @ 50kg
    10 @ 60kg - last 2 reps either side needed effort

    Leg Extension/Leg Curl Superset:

    10 @ 54kg & 10 @ 46kg
    10 @ 61kg & 10 @ 53kg
    10 @ 68kg & 10 @ 60kg

    Note: 1 second hold and squeeze at the top of each rep

    Calf Raises (Leg Press Machine):

    20 @ 120kg
    17 @ 130kg
    15 @ 120kg

    Note: 1 second hold at full contraction
    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. #706
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by macdaknife View Post
    WEDNESDAY 11 DECEMBER

    Low Bar Squats:

    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg
    10 @ 90kg
    10 @ 100kg - last 2 were slowing down
    Thats just under 5 tonne of weight squatted. Impressive lungs never mind the legs! lol
    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

  7. #707
    Crikey, its a 30 foot ape! Kong's Avatar
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    Killer reps there on the Squats.
    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

  8. #708
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    Quote Originally Posted by Goodwinm View Post
    Thats just under 5 tonne of weight squatted. Impressive lungs never mind the legs! lol
    Quote Originally Posted by Kong View Post
    Killer reps there on the Squats.
    Cheers guys. Unusually, I trained with a partner for this session... deliberately went for volume and not heavy but I still think he's gonna struggle with the football game he had planned for tomorrow! 😅
    Last edited by macdaknife; 12-11-2013 at 06:05 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

  9. #709
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    THURSDAY 12 DECEMBER

    BORs:


    2 10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg
    10 @ 90kg - chalk. getting some upper body momentum.
    3 x 10 @ 80kg

    Kettlebell Kroc Rows:

    33 @ 48kg
    30 @ 48kg
    28 @ 48kg

    Note: used Power Grabs.

    did weaker left side to failure 1st then matched on right side.

    these never fail to get me blowing out of my arse!

    Trap Bar Shrugs:

    20 @ (bar) + 50kg
    20 @ (bar) + 70kg
    20 @ (bar) + 90kg

    Note: don't know how much this bar weighs and neither do the gym staff! 1 of them reckons it might be 40kg.

    2 second hold at the top of each rep.

    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

  10. #710
    Senior Member tom183's Avatar
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    Note: don't know how much this bar weighs and neither do the gym staff! 1 of them reckons it might be 40kg.
    No scales at the gym? FWIW, mine weighs 22.5kg (50 lbs).

  11. #711
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by macdaknife View Post
    THURSDAY 12 DECEMBER

    BORs:


    2 10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg
    10 @ 90kg - chalk. getting some upper body momentum.
    3 x 10 @ 80kg

    Kettlebell Kroc Rows:

    33 @ 48kg
    30 @ 48kg
    28 @ 48kg

    Note: used Power Grabs.

    did weaker left side to failure 1st then matched on right side.

    these never fail to get me blowing out of my arse!

    Trap Bar Shrugs:

    20 @ (bar) + 50kg
    20 @ (bar) + 70kg
    20 @ (bar) + 90kg

    Note: don't know how much this bar weighs and neither do the gym staff! 1 of them reckons it might be 40kg.

    2 second hold at the top of each rep.

    DONE!
    3 exercises I haven't done for years!
    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

  12. #712
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    Quote Originally Posted by tom183 View Post
    No scales at the gym? FWIW, mine weighs 22.5kg (50 lbs).
    I don't go into this gym much Tom and I couldn't see any scales nearby... they have got some but they're not the mobile kind and I couldn't be arsed carrying the bar 200 yards to weigh it. it doesn't feel like 40kg... somewhere in between. I'm going to a great gym tomorrow where the owner has 2 trap bars... and he DOES know the weight of them (one is significantly heavier and better balanced (and probably cost a lot more) than the other).
    Last edited by macdaknife; 12-13-2013 at 05:09 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. #713
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    Quote Originally Posted by Goodwinm View Post
    3 exercises I haven't done for years!
    after moving from 5x5 to 5/3/1, I rarely did BORs and started doing DY Rows instead. last couple of months I've been doing the Kroc Rows but didn't see the point of them and DY Rows in the same session. I've definitely noticed an improvement in my DL since I started Kroc Rows.

    Warrior was on the TV the other night (1 of my favourite movies) and if I want traps like Tommy Conlon I gotta get shrugging!
    Last edited by macdaknife; 12-13-2013 at 05:08 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. #714
    fat submariner
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    FRIDAY 13 DECEMBER

    GVT Superset (Skullcrushers + CGBP):

    10 x 10 + 10 @ 35kg

    Note: hands about 6" apart on the bar and upper arms extended at about 45 degrees for the skulls.

    found this hard from set 3 today! really struggled at the end of the CGBP on set 7 so took a couple of minutes between sets after that... 35kg is NOT getting any easier!

    on a plus note my weight has gone down 4lbs this week... all the volume this past week has obviously had an effect along with me trying to eat healthier (1 cup of coffee a day (in the morning... black and without sugar (bleurgh!)), loads of water and no booze (apart from Wednesday when I had a few pints of Guinness to drown my sorrows whilst watching the football), cutting right down on sugar in general and increasing my daily intake of EFAs).

    got a fitness test coming up in just over 3 weeks so need to start running (a little bit)!
    Last edited by macdaknife; 12-13-2013 at 07:13 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. #715
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    after moving from 5x5 to 5/3/1, I rarely did BORs and started doing DY Rows instead. last couple of months I've been doing the Kroc Rows but didn't see the point of them and DY Rows in the same session. I've definitely noticed an improvement in my DL since I started Kroc Rows.

    Warrior was on the TV the other night (1 of my favourite movies) and if I want traps like Tommy Conlon I gotta get shrugging!
    Hardy's Traps are ridiculous in that film! Was very pleasantly suprised when I first saw it. The scene where his Dad's in a state in the Hotel room broke nearly brought a tear to my eye.
    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

  16. #716
    fat submariner
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    Quote Originally Posted by Kong View Post
    Hardy's Traps are ridiculous in that film! Was very pleasantly suprised when I first saw it. The scene where his Dad's in a state in the Hotel room broke nearly brought a tear to my eye.
    Hahaha... I know what you mean! Thought it was a bit smoky at the end.
    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. #717
    Senior Member
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    hahaha we call traps Tommies because of that movie
    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. #718
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    hahaha we call traps Tommies because of that movie
    Hahaha! What about triceps... Bane?
    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. #719
    fat submariner
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    SATURDAY 14 DECEMBER

    Went to Barbell Club at a great local gym run by an ex Royal Navy PTI and deadlift World Champion (Sean Cole) for a coaching session.

    There were 3 local Crossfitters and me (the Crossfitters say that they go to Sean to be taught proper technique rather than just be cheered on).

    We started with hang cleans... I've never even tried any Oly lifts so I started with just the bar (balance!) then moved up to 30kg. The overhead squatting made my hip mobility issues even more apparent so I spent a while working on that... OUCH! Need to do much more of that!!!

    What was apparent is that, although I'm fairly strong, I'm DEFINITELY NOT fast... need A LOT more work on that!

    After the hip mobility work I moved onto squatting... stayed light with the focus on technique and my 'butt wink'. Hips definitely felt better! Worked up to:

    3 @ 120kg
    3 @ 100kg +40kg chains
    3 @ 100kg

    1st time ever using chains and I enjoyed it (another consideration for a garage addition!) and, when I took the chains off for the last set, I was jumping with 100kg... only just talking about this last night Kong! The bar left my shoulder on the 1st rep so had to focus on staying tight with the different movement.

    All in a really good session and I've gone down a notch on my weights belt!
    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. #720
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    SATURDAY 14 DECEMBER

    Went to Barbell Club at a great local gym run by an ex Royal Navy PTI and deadlift World Champion (Sean Cole) for a coaching session.

    There were 3 local Crossfitters and me (the Crossfitters say that they go to Sean to be taught proper technique rather than just be cheered on).

    We started with hang cleans... I've never even tried any Oly lifts so I started with just the bar (balance!) then moved up to 30kg. The overhead squatting made my hip mobility issues even more apparent so I spent a while working on that... OUCH! Need to do much more of that!!!

    What was apparent is that, although I'm fairly strong, I'm DEFINITELY NOT fast... need A LOT more work on that!

    After the hip mobility work I moved onto squatting... stayed light with the focus on technique and my 'butt wink'. Hips definitely felt better! Worked up to:

    3 @ 120kg
    3 @ 100kg +40kg chains
    3 @ 100kg

    1st time ever using chains and I enjoyed it (another consideration for a garage addition!) and, when I took the chains off for the last set, I was jumping with 100kg... only just talking about this last night Kong! The bar left my shoulder on the 1st rep so had to focus on staying tight with the different movement.

    All in a really good session and I've gone down a notch on my weights belt!
    Looks like a fun session! Must be good to be coached and get a professional opinion of your weak points.
    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. #721
    fat submariner
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    Quote Originally Posted by Kong View Post
    Looks like a fun session! Must be good to be coached and get a professional opinion of your weak points.
    Yeah it definitely was Jamie. Learned loads!
    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. #722
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    Quote Originally Posted by tom183 View Post
    No scales at the gym? FWIW, mine weighs 22.5kg (50 lbs).
    Quote Originally Posted by macdaknife View Post
    I don't go into this gym much Tom and I couldn't see any scales nearby... they have got some but they're not the mobile kind and I couldn't be arsed carrying the bar 200 yards to weigh it. it doesn't feel like 40kg... somewhere in between. I'm going to a great gym tomorrow where the owner has 2 trap bars... and he DOES know the weight of them (one is significantly heavier and better balanced (and probably cost a lot more) than the other).
    Meant to say in my last post that, although I wanted to do some trap bar deadlifts today, I spent so much time on the hang cleans and the hip mobility work that I didn't have time.

    Sean's best trap bar definitely weighs 40kg though... next time!
    Last edited by macdaknife; 12-14-2013 at 12:05 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

  23. #723
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by macdaknife View Post
    SATURDAY 14 DECEMBER

    Went to Barbell Club at a great local gym run by an ex Royal Navy PTI and deadlift World Champion (Sean Cole) for a coaching session.

    There were 3 local Crossfitters and me (the Crossfitters say that they go to Sean to be taught proper technique rather than just be cheered on).

    We started with hang cleans... I've never even tried any Oly lifts so I started with just the bar (balance!) then moved up to 30kg. The overhead squatting made my hip mobility issues even more apparent so I spent a while working on that... OUCH! Need to do much more of that!!!

    What was apparent is that, although I'm fairly strong, I'm DEFINITELY NOT fast... need A LOT more work on that!

    After the hip mobility work I moved onto squatting... stayed light with the focus on technique and my 'butt wink'. Hips definitely felt better! Worked up to:

    3 @ 120kg
    3 @ 100kg +40kg chains
    3 @ 100kg

    1st time ever using chains and I enjoyed it (another consideration for a garage addition!) and, when I took the chains off for the last set, I was jumping with 100kg... only just talking about this last night Kong! The bar left my shoulder on the 1st rep so had to focus on staying tight with the different movement.

    All in a really good session and I've gone down a notch on my weights belt!
    Good session there. Gotta be the best way to train with pro's!

    I do really admire olympic weightlfters(ing). Have a had a dabble in the past and it really does improve every area of your fitness!
    Last edited by Goodwinm; 12-15-2013 at 01:50 AM.
    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

  24. #724
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by macdaknife View Post
    SATURDAY 14 DECEMBER

    Went to Barbell Club at a great local gym run by an ex Royal Navy PTI and deadlift World Champion (Sean Cole) for a coaching session.

    There were 3 local Crossfitters and me (the Crossfitters say that they go to Sean to be taught proper technique rather than just be cheered on).
    To me that's the only way to coach. But sadly too many trainers have turned in to cheerleaders these days. There's nothing wrong with a pat on the back when it's deserved but I see so many trainers that are constant cheerleaders rather than being aggressive and working the coach over friend position. I'd rather train with someone who shot straight with me and told me everything I'm doing sucks (as long as it actually does) versus someone who gives me good feedback when I don't deserve it.

    I'm looking to pick up some chains for my garage, a local supply co. has 60lb sets for a good price, I may just have to get them. They're awesome for skull crushers as well.
    "Light Weight"

    260's by May

  25. #725
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    Quote Originally Posted by Goodwinm View Post
    Good session there. Gotta be the best way to train with pro's!

    I do really admire olympic weightlfters(ing). Have a had a dabble in the past and it really does improve every area of your fitness!
    Yes on both counts mate! Like I said, I've never tried it before but can definitely see how beneficial it could be. And the lifting I watched at the last Olympics was just INCREDIBLE!

    The coaching was hugely beneficial too 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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