Mackanno training log

[mackanno]

Well, first of all, I'd like to dispel any rumors that might have circulated, like that about me being in the Space Station, or the other one about being half eaten by a atomic worm.
Nope my dearies. . . I just lost focus for a while,
I can see my last post was on May, 25th, I went AWOL until July 20th, but the return lasted until July 27th . . . and then I got up my butt on September 14th, and started going steady again.
I did not want to post anything until I had done at least two full weeks. It really sucks recognizing how lazy one can be when reading WOs four weeks or more apart.

I restarted with the following weights:

Squat: 100kg
OHP: 52.2kg
Deads: 113.6kg
BP: 59kg
BBR: 52.2kg

I did not add weight until recently to get some vibe and love back, and I think it was a good idea. The sad part is that my relationship with the OHP has been hurt, and I have had to de-load to 47kg since I've been having a lot of trouble lifting the &%@#(& bar 5x5.

So, now the last numbers:

Squat:
5/5/5/5/5 with 104.3kg
Getting better speed, still feels hard, but no too much. Getting about 45 seconds of rest which really make a difference in the performance.

BP:
5/5/5/5/5 with 59kg
Ahh! they felt great! I want to add more but I know slow and steady are the key.


BBR:
5/5/5/5/5 with 56.8kg
Again, not very pleased with the whole thing, but better everytime

Dips:
8,6,6
no weight yet

And thagt's all. I don't know if it the computer or a bug in the site, but one of them is acting up.


Cheers everybody! ! !

[Mouse]

And Flash to Bang Mac is back.

Good to have you posting again - that's almost the whole team back.
Nice to see the 2 main lifts are still over 100kg.

[markg]

Welcome back Mack! You've not lost it mate

[Buffalo150]

Mack-

It's like you never left...

-Bflo

[mackanno]

Awww! I feel the love guys, thanks for the warm welcome. Because it has been so long I will have to do a quick reading of your logs to see what are you up to, I'm sure six months of speed reading will do, (I felt like crap to read your posts while I was in the LM doing nothing)

[mackanno]

OK, Today's WO felt good. Still no adding in some pulls, and keeping resting time at less than 50 seconds. This time I did the Pull-ups before anything under the asumption that they will not interfeere too much with the rest of the WO, and so far it seemed good, I'll do it again for four sessions to really see how it goes. This only for the Pull-ups, Dips don't seem to give a hard time as PUs

Squat:
1x5 with 52.2kg
1x5 with 60kg
5/5/5/5/5 with 107.5kg
Nice and at a good speed. Keeping the heart rate high does the trick. The last set was a bit woobly on the last 3 reps, but i guess I was not focusing properly.

OHP:
First of all, I have to make a correction, . The real weight is 45.2kg not 52.2, I wish I were there but no. Have to bring back the love there.
5/5/5/5/5 with 45.2
They felt very easy and good. I just hope I can start adding soon, I am very puzzled as to why I have lost so much on the OHP. Perhaps I will do the before squats to see if that can help,



DL:
5/5/5 with 117.4kg
Gracious Deads! They made the day again. I had a bit of trouble because for some reason I positioned the legs too close from each other, but at the same time the grip felt much stronger than last time, isn't that weird?


Pull-ups:
4,3,2
Well, two more than last time,so I guess that's good. No medal yet, that will come once I get at least 4,4,4




And with that the Weekend comes, I want to wish a great Thanksgiving for all the canucks, be merry, and have a great weekend everybody

[StevieD]

Nice to see you back into it Mack You take 3 months off and can still OHP 52.2kg? I HATE U. Just kidding. Welcome back

[drummergee]

It's the return of the Mack!

Obscure crappy music reference a bonus, good to have you back mate.

I will catch your numbers one day!

[mackanno]

@StevieD and Drummergee:
Thanks guys! The hunger for health was mightier than my lazy ass, LOL

[mackanno]

@ StevieD: I wrote the wrong weight on the OHP, it's 42.2kg,



Monday WO was done last Sunday since the gym closed for the holiday (they are soo good at finding holidays to close . . . ). Iw was overall quite good. More weight on Squats and BP, no changes on BBR.


Squat:
1x5 with 52.2kg
1x5 with 60kg
5/5/5/5/5 with 110kg
Ahh! the 110kg benchmark again! Quite happy with this. Last set was tricky, but got them all. I don't know if add next wednesday or stick with it for the week. I have been having trouble with the bar slidding down after the third set. It's bothersome because I have to deal with the hands ending in an uncomfortable position and trying to find a better one while going down. I guess I will have to get used to having the bar lower in my back, that will also help wih balance.


Bench Press:
5/5/5/5/5 with 61kg
Back to the big wheels, YEY! ! ! The feeling was good. Last set was not as heavy as I thought, so I feel confident a spotter is not needed yet. Now, what I did in the last few times is to do as many reps as possible in the last set. Perhaps that tricked the muscles more was coming so when the last set was only 5 it was not too hard for them. Next time I will repeat the max reps thing and we'll go from there.


Barbel Row:
5/5/5/5/5 with 56.8kg
. . . nahh, this thing is not cooperative, ! I will see some vids on posture, perhaps I am doing something wrong.


Dips:
8,8,4
Good news is I got two sets at 8. Bad news: I got the same overall dips than last time.


In a nother topic, I watched an interview with Mike Tyson yesterday. I will definetly watch the documentary, he has grown so much internally, it makes you think what can you do to better yourself as human being.

[Mouse]

Looking good Mack.
Nice squats and bench.

[Buffalo150]

Mack-

You're a Squat machine...always were.

-Bflo

[mackanno]

NIce day today. Kind of overcast and rainy, but going to the gym felt good. Forgot to do the Pull-ups and OHP before the Squat, and they were both difficult, however we prevailed and the whole WO was done.

Squat:
1x5 with 52.2kg
1x5 with 60kg
5/5/5/5/5 with 110kg
same weight as last time. I noticed how two days off make the next WO a bit harder, it shouldn't be that much, but I guess is just my lasy side whining, I don't see another reason.


OHP:
5/5/5/5/5 with 47.6kg
Getting the feeling step by step. I tried not to rest too much after the Squats, and I guess I should do it for about three munutes to let the batteries charge a bit more. The last set was barely there, making all kinds of faces and noises, luckily the last ones coming only from my mouth,


Deadlift:
5/5/5 with 119.6kg
This lovelies are always a joy to do. I am tired, sweaty and thinking I won't make a single set, and then Somehow deads show me there always that little bit of energy ready to do the sets. . . that or perhaps I was a happy donkey in my past life and the deads remind me of how nice life was in the country (yeah, I don't understand that myself either, )


Pull-ups:
4,3,2
Sma as last time


and now back to the wifie why, why, why ? ? ? ! ! !

[KIB]

Great to see you tearing it up as though you never left, Mack! Nice big squats and everything else improving smoothly.

Hey, our gym (Mount Pleasant) is closing for two weeks from Oct 25 while they move into the new 1 Kingsway building (finally ready, only 2 years behind schedule). My wife and I are looking for another Community Center gym for two weeks and I heard Kitsilano is pretty good. Is that where you work out?

and now back to the wifie why, why, why ? ? ? ! ! !

[mackanno]

@Kib,
I go to a gym on W Broadway at Blenheim called Westside gym. It's 5 blocks from home and "cozy" (as in small). When I go, at around 9ish in the morning is almost empty (I feel like the squat rack should bear my name since I rarely see people using it, )
You might want take a look and go just for the weeks Mount Pleasant does the move, (it will be soo sweet to have a new gym!)
Kits CC gym is near my house too. I like it and used to go long time ago, but it is usually busy, even on hours people should be working, and it's a shame because I would be paying almost the same I am now, but with the advantages of being able to use any other CC Gym and the swimming pools (now I'm angry!). If you go to either one, let me know, we could meet there!