Mackanno training log

[rere]

Come back soon Mackanno.

[Buffalo150]

First Myscat...

Now Mack...

Come back ya'all.

-Bflo

[KIB]

I had a PM from Mack. He has been out of town and crazy busy but he hasn't quit yet. I expect we'll see him back with a big post about what he's been up to.

Don't prove me wrong, Mack!

[mackanno]

And we are back ! ! ! Hell yeah!
First of all, Thanks all of you guys for your posts, I must say I this more than a month away in the woods has been nothing but lame. Up until the end of February I got another bug, plus the gout. Oh man . . . what terrible month February was).
Then on holidays. Interestingly, I did more WOs there than at home, but due to the bunch of weeks doing nothing, plus the equipment and resort's rules, not to mention the hangovers courtesy to the always evil "all-inclusive" temptation, I de-loaded on everything.
We came back last week to a very busy week closing on a new house and getting the taxes ready for milking, being me the cow and the goverment the milkman, as usual , I finally got the balls to get to the gym today, but I was very close about not going, I guess my lazy side was getting hyped.

As I mentioned earlier, De-laoding was in order, plus a decision to do 3 sets on the squat for this week only and then back to the 5x5. I decided to do a very low de-load instead of a heavier de-load and the full 5x5.

So, after almost 40 days today's numbers are as follows:


Squat:
1x5 with 43kg
1x5 with 62.4kg
5/5/5 with 117kg
mmm. . . well, the good news is I managed the three sets, the bad news is -only- managed the three sets, I got a great reminder of how hard squats really are. The warm-ups were a breeze, and I thought "well, nothing changed", yeah, right!


Bench Press:
2x5 with 29.4kg
5x5 with 57.2kg
Quite surprised, and happy with these numbers! After the squat awakening it was a nice thing to see how fast the BP went. I will add next time for sure.


Barbell Row:
2x5 with empty bar
5x5 with 52.2kg
Not bad, considering two things: 1) I'm not exactly a BBR fan. 2) Eye candy right in front of me . . .


Dips:
8,8,5 with 4.5kg
YEY ! ! ! This little ones made the day. Again, with my iron medal and all. Quite happy to see how dips went


And now my dear children, time to go to bed. I will get up to date on all your logs to see how you all have been doing. I promise I will not rant when I see your progress while I was AWOL.

[Mouse]

Great to see you back Mac - i've missed those cheeky chops.

3x5 with 117 for squats is great on your return.
I seem to have hit a wall on 115 at the moment - 11 weeks back in with 1 more week to go before a week's holiday - starting to think I need the rest.

[Buffalo150]

Mack-

Welcome back...

I would love to "come back" to a 257 Squat.

Maybe some day when I grow up...

-Bflo

[KIB]

Great return, Mack! Those squats are a real reminder of how far you've come and what you're getting ready to hit from here.
If you're not keen on the BBR, how about switching to Hang Cleans with the goal of moving on to Power Cleans? I've just switched to Hang Cleans and the movement is really nice once you get it, but you've got to study the videos and lessons and practice at home. Lots of hips. I like it much more than the BBR.
Well done on those dips, too! When you say "medal", is the plate hanging around your neck? Or pinned to your chest?

[mackanno]

Thanks guys, your words make me cry of joy,


@Bflo,
Remember you are still a child,

@Mouse,
But your deads are scary man!

@Kib,
The Hang Cleans sound a good idea. Those BBR just suck big time,


And speaking of things that suck, today's pull-ups were some kind of a record breaking thing: 1/3 of one. . . more on the WO's post later

[mackanno]

Arghhh ! ! !
First, I forget to update the log, then I miss a WO.
Hell, well let's try to fix this.

OK, the WO for March 25 was a nice one. All exercises felt good, but the squat still at 3x5 only


Squat:
1x5 with 43kg
1x5 with 62.4kg
5/5/5 with 117kg
Nothing to talk about on this. Still doing 3x5. They feel good and the last ones give me some challenge, which I like.


Overhead Press
2x5 empty bar
5x5 with 52.5kg
I love them! Yeah baby! De-load, but feeling them real nice. I got into a weird male "who's the man" thing with a guy doing BP. I don't like him, but he was doing solid BPs some 12kg more than what I do. The thing is he was showing off his sets, but then I was showing off my OHPs, lifting them like "it's sooo easy to lift 52.2kg", And finishing the last reps leaving the bar a few seconds up.


Deadlift
2x5 with 61.2kg
2x5 with 114.5kg
The first set went quite good, but on the second I grab the bar with regular grip and on the second rep the bar slid and dropped. I went back to mixed grip and re-did the full set. Nothing bad happened, just the tips of the fingers were a bit sanded and tender for teh next two days, but that's it.


Pull-ups
Just ONE! with 4.5kg, but it was shameful! Man, oh man! I just did not have the energy to do them,



So, after this WO, I missed Fridays' and Monday's. I am under big pressure from my lovely wife to finish painting the new house or face doing it with all the furniture inside which is a F^%@ng drag. So I'm getting some nice shoulder workouts. Today's WO was pretty lame, I was in a hurry to take the wife to the docs,
The good thing is she gave a nice cake for my birthday Yesterday and I am happy!

[Mouse]

The good thing is she gave a nice cake for my birthday Yesterday and I am happy!

You kept that quiet - HAPPY BIRTHDAY Mac

(hope her indoors is doing ok)

[mackanno]

I am 25 years old again Mouse, but this time with 14 years of experience,

The good thing is she gave a nice cake for my birthday Yesterday and I am happy!

You kept that quiet - HAPPY BIRTHDAY Mac

(hope her indoors is doing ok)

( I guess I used a really weird sentence, like what? she's having a baby cake?! WTF?!, , )

[KIB]

( I guess I used a really weird sentence, like what? she's having a baby cake?! WTF?!, , )

!
Happy Birthday, Mack!
I hope Mouse gives you an explanation of that sentence some time.
It is NOT what you think, although you are very justified in thinking it

[mackanno]

Thanks Kib!

I'll wait for Mouse's explanation,

All last week has been too hectic. Trying to do all the paint work before we start moving things in. This week will be the same, jeez! This move is really giving me a lot of work!

[rere]

Arghhh ! ! !
First, I forget to update the log, then I miss a WO.
Hell, well let's try to fix this.

OK, the WO for March 25 was a nice one. All exercises felt good, but the squat still at 3x5 only


Squat:
1x5 with 43kg
1x5 with 62.4kg
5/5/5 with 117kg
Nothing to talk about on this. Still doing 3x5. They feel good and the last ones give me some challenge, which I like.


Overhead Press
2x5 empty bar
5x5 with 52.5kg
I love them! Yeah baby! De-load, but feeling them real nice. I got into a weird male "who's the man" thing with a guy doing BP. I don't like him, but he was doing solid BPs some 12kg more than what I do. The thing is he was showing off his sets, but then I was showing off my OHPs, lifting them like "it's sooo easy to lift 52.2kg", And finishing the last reps leaving the bar a few seconds up.


Deadlift
2x5 with 61.2kg
2x5 with 114.5kg
The first set went quite good, but on the second I grab the bar with regular grip and on the second rep the bar slid and dropped. I went back to mixed grip and re-did the full set. Nothing bad happened, just the tips of the fingers were a bit sanded and tender for teh next two days, but that's it.


Pull-ups
Just ONE! with 4.5kg, but it was shameful! Man, oh man! I just did not have the energy to do them,



So, after this WO, I missed Fridays' and Monday's. I am under big pressure from my lovely wife to finish painting the new house or face doing it with all the furniture inside which is a F^%@ng drag. So I'm getting some nice shoulder workouts. Today's WO was pretty lame, I was in a hurry to take the wife to the docs,
The good thing is she gave a nice cake for my birthday Yesterday and I am happy!

Nice Squat Mackanno. Happy b-day as well.

[markg]

Hey Mack, are you doing the new once-a-month routine these days or you still too busy at home to skwat!