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Thread: Mac's Journal

  1. #951
    fat submariner
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    SATURDAY 26 APRIL

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 3 10 figures of 8

    Low Bar Squats:

    10 @ 70kg
    5 @ 100kg
    3 @ 120kg
    3 @ 140kg - in Converse
    3 @ 140kg - in Do-wins
    F @ 150kg -

    Note: left my Do-wins at home so was lifting in Converse for this coaching session at a local gym... the coach lent me his Do-wins for the last 2 sets.

    150kg was too much... maybe if I hadn't done triples at 140kg. What I did do was all beltless and ATG.
    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

  2. #952
    Train Hardcore!!! muscle_g's Avatar
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    Awesome job!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  3. #953
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    Quote Originally Posted by muscle_g View Post
    Awesome job!!
    Thanks, and thanks from dropping in buddy.
    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. #954
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    What's your opinion on the difference between shoes? I wear oly shoes for oly and a lot of time don't change if I'm squatting. It's definitely easier to sit deep but also I'm not sure I sit back as much
    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. #955
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    Quote Originally Posted by ljosaitis View Post
    What's your opinion on the difference between shoes? I wear oly shoes for oly and a lot of time don't change if I'm squatting. It's definitely easier to sit deep but also I'm not sure I sit back as much
    Oops.... I did actually mean to make a comment on that! Thanks for reminding me!

    As I'm old and stiff, and as I took this up pretty late in my life I guess, I don't find the 'sitting back' part natural, no matter what shoes I'm wearing.

    A coach advised me to buy the Oly shoes for stability as I was squatting in astro-turf football (soccer) training shoes or, sometimes, barefoot. I noticed as soon as I bought them that my feet were solid when squatting in them.

    Another coach asked me to try to squat in the Converse to help get my shins more verticle in the lift. To be honest, I didn't mind squatting in either and, even in the Converse, I don't get my shins fully vertical.

    On Saturday though, the 1st coach watched me squat in the Converse and asked if I wanted to try a set in his Do-wins.

    I did the set in the Converse at 140kg and it felt ok; coach saw, and I felt, a tiny bit of rotation in my foot, but not enough to affect the lift at the weight I was using. The 2nd set at the same weight in the Do-wins though felt completely stable; I felt my foot solidly connected to the floor.

    The upshot is that coach said I may as well squat the way my body works... that is, leaning forward and shins not upright. There's no point in me wearing the Converse to try to counteract that and help me sit back more (which I can't do anyway).

    The Oly shoes, for me, are MUCH more stable for squatting in.
    Last edited by macdaknife; 04-28-2014 at 03:04 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

  6. #956
    Paul killxswitch's Avatar
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    Beltless and atg is serious business.

  7. #957
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    Beltless and atg is serious business.
    I try to do as much as I can beltless and ATG... when I'm all good I usually put the belt on at about 150kg and ATG goes out the window about 160kg. Lots more work required!
    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. #958
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    MONDAY 28 APRIL

    BB Curls:

    30 @ 15kg - warm up

    Note: couldn't be bothered taking the plates off the Oly bar so used an old 1" bar that my son had left some plates on

    Quick Bicep Thrash:

    EZ Bar Matrix 21s @ 30kg

    BB Cheat Curls @ 45kg - 4 4

    EZ Bar Matrix 21s @ 30kg

    BB Cheat Curls @ 45kg - 4 4

    EZ Bar Matrix 21s @ 30kg

    BB Cheat Curls @ 45kg - 4 4

    EZ Bar Matrix 21s @ 30kg

    BB Cheat Curls @ 45kg - 4 4

    Note: wanted to do back and biceps today but had some family stuff going on so just did this 20 minute blast instead.

    haven't done this session is ages... OUCH!!!
    Last edited by macdaknife; 04-28-2014 at 10:08 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

  9. #959
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    On that note about vertical shins.. to be less Goggins-like most people have to work a lot on opening up their groin. Dunno what you do for mobility about this now so I thought I'd ask.
    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. #960
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    On that note about vertical shins.. to be less Goggins-like most people have to work a lot on opening up their groin. Dunno what you do for mobility about this now so I thought I'd ask.
    TBH mate, until recently, I didn't do anything additional for hip mobility. Now, after taking advice from the same coach, I always do hip specific stretching and hip scoring stuff as well as those Goblet Squat Hip Rotations before I squat or deadlift. My mobility is now better than it was believe it or not, but there's plenty of room for improvement!
    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. #961
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    TUESDAY 29 APRIL

    Speed Bench:

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

    Bottom Position Bench:

    5 @ 60kg
    5 @ 70kg
    5 @ 80kg - 5th rep quite slow
    3 @ 90kg - 3rd rep slow
    1 @ 95kg - very slow!
    F @ 97.5kg
    1 @ 90kg
    5 @ 80kg
    10.5 @ 70kg (put the bar back on the hooks at the end)

    Dips:

    10 (BW only)
    10 (+10kg)
    10 (+15kg)
    10 (+15kg)

    Note: 1st time with the dip belt in over 3 years!!!

    JM Press:

    10 @ 40kg
    6 @ 40kg
    6 @ 40kg
    6 @ 40kg

    Note: triceps blown!
    Last edited by macdaknife; 04-30-2014 at 08:53 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

  12. #962
    fat submariner
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    THURSDAY 1 MAY

    Goblet Squat Hip Rotations:

    3 10 figures of 8

    (& other hip mobility/scoring stuff)

    DL:

    10 @ 70kg
    5 @ 100kg
    3 @ 120kg
    3 @ 140kg
    3 @ 160kg
    1 @ 180kg
    1 @ 200kg
    1 @ 215kg - felt heavy but went up smoothly enough
    F @ 225kg - went to mid shin
    -- add reverse No.3 Small Blue Bands --
    F @ 225kg - done!

    Note: beltless

    2nd time DLing with a straight bar in 2 months (last time was 5 weeks ago). Did do 1 session last week with my mate's trap bar.

    was gonna do other stuff but took a while ove the DLs... might try to get another session in later today.
    Last edited by macdaknife; 05-01-2014 at 06:33 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. #963
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    Keep hitting it hard, man!

  14. #964
    Paul killxswitch's Avatar
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    Man, so close to a PR. Keep after it, 225 will be yours soon.

  15. #965
    fat submariner
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    Quote Originally Posted by Alinshop View Post
    Keep hitting it hard, man!
    Quote Originally Posted by killxswitch View Post
    Man, so close to a PR. Keep after it, 225 will be yours soon.
    Thanks fellas!

    Kills, after I first pulled 220kg my next thought was 225kg, but this was actually the 1st time I've ever attempted it... I realised that 225kg was JUST below the benchmark figure of 500lbs, so I went straight for 230kg. I've attempted 230kg a few times in the last few months and had it to my knees a couple of times... it'll come!
    Last edited by macdaknife; 05-01-2014 at 04:00 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

  16. #966
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    THURSDAY 1 MAY (ROUND 2)

    Standing DB Curls:

    3 12 @ 5kg

    Note: fast

    BB Fat Gripz Curls:

    30 @ 20kg

    Note: fast

    BW Chinups:

    6 + 5 + 5 + 4

    Note: X140 tempo

    DB Hammer Curls:

    4 x 10 @ 10kg

    Note: X130 tempo

    last couple of times with these I've started with a set on the 15kg DBs but they've got worse each time with discomfort in my right forearm... tonight I picked up the 15kg DBs and put them straight back down again! The pain is the top half of the curl and it is about halfway along the upper part of my right forearm (as you look down at it)... my left (weaker) arm is fine. I can feel my grip going in my right hand by the end of the set, but my grip is fine when pulling. Any advice greatly appreciated.

    DB Incline Curls:

    3 10 @ 10kg

    Note: X140 tempo

    a tiny bit of discomfort on the right side at the top of these when fully supinated and squeezing... no pain.

    DB Preacher Curls:

    10 @ 7.5kg
    2 x 10 @ 10kg

    Note: X140 tempo

    BB Fat Gripz Curls:

    30 @ 20kg

    Note: X020 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

  17. #967
    Senior Member tom183's Avatar
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    Strong DLing nonetheless, mate. Are you against using a belt (ie; don't class it as raw lifting) or do you not use one for another reason?

  18. #968
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Strong DLing nonetheless, mate. Are you against using a belt (ie; don't class it as raw lifting) or do you not use one for another reason?
    Thanks Tom!

    Definitely not against the belt mate, I just didn't put it on yesterday. I usually start wearing it around the 180kg mark but, as I normally feel like I lift better without it, and for a bit of a change, I went without for the whole session yesterday... just to see how it felt really.
    Last edited by macdaknife; 05-02-2014 at 02:32 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

  19. #969
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    FRIDAY 2 MAY

    Bench:

    3 20 @ 20kg
    10 @ 40kg
    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg - last 3 reps slowing
    5 @ 90kg
    2 @ 100kg - expected more
    -- add reverse No.2 Super Mini Red Bands --
    5 @ 100kg
    5 @ 105kg - added elbow sleeves
    5 @ 110kg - last rep a real fight

    Note: was hoping to do a bit more before adding the bands but I have been hitting the triceps fairly regularly in the last couple of weeks so I guess I shouldn't be too sruprised!

    DB Bench:

    3 10 @ 20kg

    Note: X131 tempo and supinated at the top

    JM Press:

    8 @ 40kg
    3 7 @ 40kg

    Note: 41X1 tempo to failure

    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

  20. #970
    Train Hardcore!!! muscle_g's Avatar
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    Nice benching!! Liking the volume
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  21. #971
    fat submariner
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    Quote Originally Posted by muscle_g View Post
    Nice benching!! Liking the volume
    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

  22. #972
    fat submariner
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    SUNDAY 4 MAY

    Low Bar Squats:

    3 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    5 @ 80kg
    5 @ 100kg
    5 @ 120kg
    3 @ 140kg - belt on - hard going!
    3 @ 140kg
    3 @ 140kg
    -- add reverse No.3 Small Blue Bands --
    3 @ 150kg
    3 @ 160kg - last rep a real fight!
    -- remove bands --
    10 @ 100kg - belt off

    Note: had thoughts of doing 5x5 @ 140kg but that was definitely NOT happening... depth and strength just not there above 120kg this evening

    Ab Wheel Rollouts:

    10 + 10 + 10
    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. #973
    Paul killxswitch's Avatar
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    A triple at 160kg w/bands is serious work! Nice job.

  24. #974
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    A triple at 160kg w/bands is serious work! Nice job.
    Thanks Kills. The bands were reversed though mate so I wasn't lifting against them (only tried that once and I didn't like it). They were helping me at the bottom... I like doing that after my squat session to help with the lower end at a heavier weight.
    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. #975
    fat submariner
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    MONDAY 5 MAY

    EZ Bar Curls superset with EZ Bar Skullcrushers:

    50 @ 10kg & 50 @ 10kg
    40 @ 15kg & 40 @ 15kg
    30 @ 20kg & 30 @ 20kg
    20 @ 25kg & 20 @ 25kg
    10 @ 30kg & 10 @ 30kg
    5 @ 35kg & 5 @ 35kg
    5 @ 35kg & 5 @ 35kg
    10 @ 30kg & 10 @ 30kg
    20 @ 25kg & 20 @ 25kg
    30 @ 20kg & 30 @ 20kg
    40 @ 15kg & 40 @ 15kg
    50 @ 10kg & 50 @ 10kg

    Note: ok, this was my mate's bright idea (think he read it online somewhere) and, whilst I could've gone a little bit heavier on the curls and definitely more on the skulls, this was 620 reps of HARD work and my arms are ruined!

    on the EZ bar curls, I kept a narrow grip and didn't feel any pain or discomfort at all in my right forearm.
    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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