Mackanno training log

by **Buffalo150** on Sat Oct 31, 2009 2:32 am

Mack-

Lots of good work posted.

Make sure you have ample room around you to hit the floor if you're getting a bit dizzy on the DLs. I had that issue a long time ago and bounced off a bench station and the dumbbell rack before I hit the floor.
From that time on HRH has stood behind me, just in case.

-Bflo

by **mackanno** on Sat Oct 31, 2009 10:35 pm

@Mouse,
Thanks man, deads were certainly the highest point of the day!

@Bflo,
Ouch! that was not very romantic, :shock:

. Actually, whenever I feel the dizzines I start looking for those foam mats to bounce a little, now the good thing is that my two neuarons are so far away from each other the chances of them crashing is nil, :lol:

by **mackanno** on Sun Nov 01, 2009 1:33 am

Saturday's WO
Not bad. Got to the gym at a later time again, at noon, and "warmed-up" after digging up a small trench looking for the water shut-off, which is supossed to be the plumber's job. Did not find it so doing the WO right after was a good way to disperse my anger with the guy and the builder who is of no much help.
But enough with the whinning, let's get to the crunchy part,

Squat:
1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 117kg.
Again, felt them hard, and I guess this is the same highest weight that gave me some trouble long time ago, with the difference that this time the full 5x5 gets done. Better form, still a bit of trouble with the bar, and boy, I was tired by the last rep.

Bench Press:
5/5/5/5/4 with 70.6kg
Not a big change in the weight because I loaded the wrong plates. Yet, last set was not in full. Did them alone again, and while it helps by forcing me to either do them or run I am sure the presence of a spotter would've helped finishing all. Still, happy I got them solo.

Barbel Row:
5/5/5/5/5 with 62.1kg
Getting a better feeling and starting to loving them. . . specially with the view great I got to enjoy this time. . . :roll:

Dips:
10/9/7

Pull-ups:
3/3/3

With this, I hope you all have a great weekend!

by **mackanno** on Tue Nov 03, 2009 5:19 am

Monday's WO.
Ok, so what's the deal??? Are November kilos heavier than October's? Because today everything felt awfully heavy.

Squat:
1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 117kg
I had to check the plates to ensure I did not put heavier ones by accident! All sets were a strugle, well, perhaps #3 felt a bit nicer, but still I was like "WTF?!"

Overhead Press:
5/5/2/5/5 with 52kg
Now I'm seriously thinking making these things illegal, arghhh, :twisted:

! ! ! The only "good" ones were the first two sets. 3rd was a complete wash-out, and the last two were done doing the little bounce at the begining of the reps. Nothing decent here and getting pretty pissed about it . . .

Deadlift:
5/5/5 with 126kg.
Deads to the rescue again. Finally something to make me feel I achieved something. I am very happy to see progress. All sets were hard but the feeling of finishing each set was great!

Pull-ups:
3/4/3
Went against the bar with "attitude", getting better grip than usual and while the sets were almost the same as before I felt better performance overall.

by **Mouse** on Tue Nov 03, 2009 9:44 am

mackanno wrote:Monday's WO.
Ok, so what's the deal??? Are November kilos heavier than October's? Because today everything felt awfully heavy.

Yes, it's a well known fact.
Just like Monday WOs always feel heavier than Friday WOs and the first 3 sets are heavier than the last 2 :shock:

by **KIB** on Wed Nov 04, 2009 3:33 am

Nice big sets of DLs, Mack. Great pulls, too. Show that attitude!

by **Buffalo150** on Wed Nov 04, 2009 6:06 am

Mack-

Seems like the heavy gravitational fields have shifted outward from Buffalo.

-Bflo

by **mackanno** on Thu Nov 05, 2009 11:14 pm

@Bflo:
Rats! they got me, :evil:

! Run and save yourself ! ! !, :lol:

@Kib,
Thanks Kib, attitude is the key, but I don't know if high heels will help me with that. . . :lol:

@Mouse,
There is a conspiracy against us, the brave and handsome, :roll:

OK, and now to Wednesday's WO.
Since there was a high chance of feeling the lifts heavy, I decided to add weights, I'd whine about it anyways, so better get on with it. Overall a good WO. Almost avoided the Dips, but then that wpuld mean not doing them until next Monday, which would be a long way so got the will and did them.

Squat:
1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 119.2kg
Wow! Great feat here! I was right, the weight felt as heavy as last time, but I lifted 2.2.kg more. A few cloudy moments but acted quickly to remove them from my mind and get the sets in full. And better news! I didn't have to wait for next day to feel the soreness, it came as soon as I left the bar on the last set,

Bench press:
5/5/5/5/5 with 71.7kg
This time I put the proper plates (that was supposed to be weight last time) and got the full 5x5. Last two sets required a spotter because by the end of the third set I didn't feel safe going solo. And funny thing, as soon as the spotter was there the last two sets felt easier than the previous ones . . . ahhh, mind games, mind games. . . :mrgreen:

Barbell Row:
5/5/5/5/5 with 62.1kg
Good feeling again. back nice and streight. I'm getting a way better work on these and now I finally feel I'm not wasting time here.

Dips,
10,10,9
Got 10s on the first two, but the last one should be more an 8 instead of a nine, I was all woobly and last rep was a real treat to watch and I thought it deserved to be counted as a pity dip,

by **Buffalo150** on Fri Nov 06, 2009 4:11 am

Mack-

Way to dig in.

For all that had work you get to count the "pity Dip".

-Bflo

by **KIB** on Fri Nov 06, 2009 5:13 am

Congrats on the squats, Mack!
The BP is always better with a spotter, huh? It just gets all the doubt out of the way and you can focus on the lift.

by **Mouse** on Fri Nov 06, 2009 10:20 am

Great effort there on the Squats Mack.
What's your bodyweight at the moment?
How far off the 1.5x BW squat are you now?

Great stuff.

by **markg** on Fri Nov 06, 2009 3:46 pm

Well done on getting the early soreness Mack. Sounds like you've got the hang of that one

by **StevieD** on Sun Nov 08, 2009 1:15 am

Not only is that OHP very impressive, your bench press numbers are pretty awe inspiring too, obviously a strong upper body. Nice work!!

by **KIB** on Tue Nov 10, 2009 8:17 am

Hey Mack, we're enjoying Kits CC. Thanks for the tip. You are right: it can get busy there. We're trying M/W/F,usually about 1pm. Want to meet up some time?

by **mackanno** on Wed Nov 11, 2009 12:47 pm

Thanks guys, I enjoyed the soreness . . . hey Mouse,I'm at 96.4kg as of last MOnday, I started at about 87kg, so I will stick with the "original weight" in order to get to the 1.5 MW squat, :roll:

. . . so . . . it would be 130kg . . . and that is scary.

OK, now to some updating. I went last Saturday for Friday's WO since the wife was not feeling well and she "needed" me to build her a birdhouse (hey!, that's a neat excuse!). Didn't go on Monday so next day will be Thursday due to Remembrance Day.

The WO was a weird one. Went at around 2pm again, too many people and even worse, some were using MY rack!, grrr! OHP was last in the line because I ceded the rack and did not get it back until the end. Same weights in all exercises.

Squat:
1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 119.2kg
Good and hard sets, that's it. A bit woobly by the end but able to correct and finish all

Overhead Press:
5/3/5/5/5 with 52kg
. . .

. . .

Deadlift:
5/5/5 with 126kg.
Did some curls between this ones and the squats to give the legs some rest. It was a bit difficult trying to keep bar from going places when I left it on the floor between reps, I guess the floor is not 100% flat in the area I had to do them. The ego booster was doing the deads at the same time one "bad boy" dude was doing his deads with some 30kg, ahhh that was great!. He was acting like a big piece of s*&%

Pull-ups:
4,4,4
surprisingly "easy" to do them! I'm getting a better feeling here, and now that I started this post talking about my weight, it seems I'm doing them with an "extra 10kg", :lol: