Mackanno training log

[mackanno]

Friday's Wo. I did faster than usual. It felt good, BP felt quite nice, and BBR with different bar has given me some hope.

Squat:
1x5 with 52.2kg
1x5 with 60kg
5/5/5/5/5 with 112.4kg
Happy with the results, but happier I felt the muscles working hard ob the last two sets. Again, the third set feels the easiest, the fourth started to get the muscles work harder and by the last one I could feel the work. Problems with the nar on sets 1 and 2. Handling the bar in the second set was really crappy, the bar went too low on the back and my wrists started to feel pain. Thought the bar position while resting and sets 3,4,and 5 felt a lot better keeping the bar on top the shoulders.


BP:
5/5/5/5/7 with 64.4kg
Good sets. Decided to do as many possible in the last one, but by the 7th rep I decided to put the bar back on the rack instead of having it in my throat (I somehow feel is a better option . . . ). I feel confident in the progress here.


BBR:
5/5/5/5/5 with 57.7kg
Decided to try doing them with the EZ bar to see if I could have better feeling. It seems to work, wrist position helped and I finally felt some kind of progress. That, plus the psichological ego booster of seing the big plates on the bar, he he he . . .


Dips:
8,8,6
Slowly getting more from this little fellows. No medals yet.


And now back to planting tulip bulbs so her indoors can enjoy them in the spring. Have a great Weekend ! ! !

[StevieD]

Nice progress Mack, your coming back nice and strong, good to see That squat is pretty awesome considering the lay-off you had.

[mackanno]

@ StevieD,
Thanks man, I am sweating on those things!




And now to today's WO

Squat:
1x5 with 52.2kg
1x5 with 60kg
5/4/5/5/5 with 114.6kg
Set #2 was bad. The bar gave trouble again, add to that the time I wasted thinking what was going on made for a lame set and floored. Re-focused, took a mini break and got the rest OK. Will keep the weight for a week or so even if I make the whole 5x5 next time, I don't see the reason to add until the bar issue gets solved.
But all in all, I was happy with the Squats, making muscles work harder always feel good,


OHP:
5/5/5/5/5 with 49.8kg
After the squat thing it was a nice surprise to have all sets done. Last one got me a bit in trouble on the 4th rep, but I was not going to quit so waited for a few seconds and did the last one. This is great because next time I'll graduate to the 15.9kg discs and that is a huge mental feat.


Deads:
5/5/5 with 121.8
I did them but it wasn't a nice thing to see (thank God the gym is usually empty, ). Noises coming from almost both sides was a serious thing to keep in check while going up and down, . I have to keep the same weight next time so I can have my form checked.

Pull-ups

3/3/3
Nahh, I was tired and had to erase set #2 after a exciting 1/8 of rep. I was going to quit but then I realized I would lose an opportunity to do something good out of a bad thing so, again, took a breather and got the sets 2 and 3



In retrospect, this should be called the "take a break WO" but, the important thing is that the whole WO was done.

[Mouse]

It's like you've never been away Mack.
Good numbers again - that Press is working its way back up as well

[mackanno]

Wednesday WO


Squat:
1x5 with 60kg
5/5/5/5/5 with 114.6kg
Took the time to make sure bar was not going to give me trouble. Those few seconds before each set it took me to get a better grip of the bar helped. I had to make longer rest times for the last two sets, at about one minute and got them all good. Still, the bar wants to go down the back and the wrists don't like it (now. . . what if I leave the bar on the rack while I do the sets . . . )


Bench Press:
5/5/5/5/5 with 66.8kg
Ahh! this time the sets were a bit more challenging. I put a disc on the floor on each side of the bench because I feel my feet are not firmly planted on the floor. The experiment helped giving the back a more comfortable feeling ( before I felt it was kind of over stretching ). Two kg make such a difference, I felt them right from the first set, but just pushed ahead. Was going to get a spotter for the last two sets but decided to go solo in an effort two make myself work harder knowing no help would be around. It worked nicely,


Barbell Row:
5/5/5/5/5 with 57.7kg
Same weight and bar than last time. Now I start to feel the sets better. The one thing I don't like is having to lift the bar from a weird place, that is, the curl rack, but I will have to get used to it since the EZ-bar si too small to use in the squat rack.


DIps:
8,8,8
Getting to the 10s slowly, but surely,


After all the WO was done I tried to some pull-ups, managed to do 3,3,2 and I think I will do both, DIps and Pull-ups every WO to improve the numbers in those two rascals.

[Buffalo150]

Mack-

Just grind out those Dips and Pulls...

Make some noise if you have to!

-Bflo

[KIB]

Great progress on the OHP, Mack. I'm thinking you're going to blow past me in a week or two.
Looks like you're fixing the bar position on the squats. Good work!
What's going on with the BBR in the squat rack or on the curl rack? You're not lifting it from the floor?

I somehow feel is a better option

[mackanno]

Crap! I forgot to write Friday's WO. Will it later, overall it was good.

[mackanno]

OK, so first Friday's


1x5 with 60kg
5/5/5/5/5 with 114.6kg
Good feeling with the bar, still not 100%, but better.


Overhead Press:
5/5/4/3/5 with 52kg
Arghhh! 3rd and 4th sets quite bad. Was about to quit the last set, but afte r a couple of minutes of deliberation I decided not to take the chicken way. At least I finished with a full fifth set. . . but still crappy lifts,


Deadlift:
5/5/5 with 121.4kg
I have to see if this a PR, I don't remember this weight even for a rep. After checking Bflo's link to deads I did them leaving the bar on the floor for every rep, and boy it feels different! quite nice, easier on the wrists and all the action going on, (I was just touching the floor with the discs on every rep).


Pull-ups:
4,3,3
Nice, slow but going at them. I forgot the dips.

[mackanno]

And now today's WO.
Overall a good one, just squats a bit defying ( ), but all good. Remembered to do some Pull-ups so I hope they will improve sooner.

Squat:
5/5/5/5/5 with 117kg
Yay! ! ! I think this my al time high. While all sets were done in full I know form was not 100% there. Bar gave trouble again, mainly on the third set, which was very uncomfortable, but I was not going to do only 4 reps here, grew some nuts (there are tons of horse chestnut around, ) and got it in full. Had some trouble keeping the feet on the floor on a couple of reps on 4th, and 5th sets, but nothing to make me floor. This time I really feel my butt working, .


Bench Press:
5/5/5/5/5 with 69kg.
After getting the squats done I thought I would need some help on the BP, did the first three sets alone, then there were the last two. Now, the thinking was like this: "if I wait for the trainer on the Gym to be free it will be a long time, hence I will cool down, so I better do the last two sets by myself . . . and do them right . . ."


Barbell Row:
5/5/5/5/5 with 59.9kg
On this ones Kib got me thinking about the bar on the floor. I've always started the sets from the rack, but this time I did them from the floor and voila! They felt way nicer, . It's weird, and I don't know how things worked this time, but there was a very noticeable improvement, thanks Kib, !


Dips:
10,10,6
Had to do as much as possible due to some eye candy next to me,


Pull-ups:
3,3,3
At least I did something. . .

[KIB]

5/5/5/5/5 with 117kg

Well done, Mack! That's really great, man. Show's that you didn't lose much strength while you were away!
Did I tell you to return the bar to the floor between BBR reps? If I did, I'm glad to have helped.

[mackanno]

@Kib,
Yep, you showed me the light, !


Skipped Wednesday WO since the last two days were dry and it was excellent to do a lot of leaf sweeping. I coul've gone on the afternoon, but the wifie was not feeling well and I stayed with with her in bed a couple of hours before we went to see U2. Great concert, but even greater was her behaving like a true fan (not like last time when she really screwed the concert by tripping midconcert, ending up in the emergency room).

I'll try to go later today.

[rere]

Ahhh Mackanno how are you? Sorry I missed you.
Hope all is well.
Happy lifting.

[mackanno]

Thursday WO
This time all felt harder to do. Perhaps going at 2pm had something to do or jumping and shouting for two hours on Wednesday after spending a couple hours sweeping and picking up leaves tired me? oh hell, the thing is I did the routine and that's the important part. Started off with OHP to see if that would of help in getting more juice from them, but nope,

Overhead Press:
1x5 with 44.2kg
5/5/5/4/2 with 52kg
Good news: I got the first three sets in full
Bad news: The last two sets were the crappiest in a long time, . Was not able to do the reps straight, had to do the bouncing thing and it all was a mess.



Squat:
1x5 with 44.2kg
5/5/5/5/5 with 117kg
This babies were also hard. Bar position was not so bad, and as in the last tie, I felt the muscles working and I liked it. Not perfect form so weight will stay the same next time. I was really tired, so finishing the last set was a relief



Deadlift:
5/5/5 with 123.6kg
For sure my heaviest and quite happy I got them all. Leaving the bar on the floor for each rep makes a huge difference. All sets felt good, but at the end I was feeling a bit dizzy,


Pull-ups:
IOU . . .

[Mouse]

Good effort on the deads Mack - 3x5 - after those big squats as well.