Mackanno training log

[mackanno]

Today was a short WO. I finally convinced my wife to join, and better, got to meet Kib and his lovely wife!
Thanks for the observations on the squat Kib, it was great to have you checking my squat form and the pointers you gave me,

As I mentioned, it was a short WO, BBR and Dips were AWOL, but squats and BP were nice and full.

Squat:
1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 119.2kg
It was a bit different because I went to another gym. It was a cage and what I liked it was the fact you can position the pins in a more comfortable height to lift the bar ( at my usual gym the rack has set pins). Kib pointed a few things regarding the evil bar, so with that in mind I guess the slipping issue will be resolved soon. Second set was not too good, actually I did a mini step on the third rep because I was getting distracted, but after all it was great.


Bench Press:
5/5/5/5/5 with 70.2kg
Couldn't find the 1.1kg plates, but it was actually better because I did them alone. I had my gruppie cheering me all the way, but then I realized she was just trying to hurry me so we could leave the gym soon (ahhh, bad, bad woman!, ).


After the BPs I cut the WO short so her indoors (this slang crack me, ) could have me all to herself for the afternoon. I was very pleased to see her coming with me to the gym, I hope next Friday she will join me again and we'll live happily ever after,

[KIB]

Great to see you two at the gym today, Mack! You looked really powerful on the squat and BP, mate. You have obviously been learning the lifts well.

[mackanno]

Friday's WO.
It started with a nice hard hit on the right foot's pinky on Thursday. It hurt like hell, but not as much as last time when I broke a toe I (I guess it was on the left side that time). Decided to give it a break and went to teh gym on Saturday, late again, plus with a serious case of laziness, .
Too many people, and then the hurting pinky, but it was not too much discomfort, actually it hurts more when walking.


1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 119.2kg
Fourth set was very bad, floored it on the third rep and got me a bit upset. Blamed it on my laziness, took a couple minutes and hit them again. It was a good feeling getting the full 5x5, although still dealing with the bar, but getting it better.


Overhead Press
5/5/5/4/2 with 52.2kg
See last time, but wait! this time I got the feeling it is the grip the one that contributes a good deal to the crappy performance! Have to focus on that, !


Deadlift
5/5/5 with 126kg
Wow ! this puppies felt hard! Gave a nice show with my faces and sounds, I just hope the gym gives me some discount on the fees as a thanks for the musical, . After I was done with the deads I was too


Pull-ups
5/4/4
Better feeling each time

[mackanno]

Monday's WO
The pinky toe seems to be OK. Walking still gives me trouble, but the funny thing is that the blackness of the bruise seems to have a life of its own because one day is in the toe, the next on the upper part of the foot, then it visits the outer side of the toe . . .hmmm, weird. I wiggled the toe again to make sure there is no fracture, and it seems there is none, it only really hurts if I move it away from the toe next to it (as if when you put a towell between them to dry the space in between), so I secured it to the next one.
Had to wait for the rack and then the Monday dread started to take over me, so I am grateful I did the whole WO.

1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 119.2kg
Taking ages between sets, and that was good. Did a step on the first rep of the third set, but was able to recover and did 5 reps more. This was quite a booster because I had the bar during the mess, which meant I can hold it for a while,


Bench Press
5/5/5/5/2 with 75.4kg
Ouch! Heavy s^%#! and to make things "better" I was reluctant to call for a spotter, hence the poor set at the end. I knew it was going to be hard work since the first set. Decided to remove my glasses because they were getting foggy, and you know, it would be difficult to know if the fog was in the glasses or the brain, Oh, I'd like to thank the lower pins on the rack for the help in keeping the bar from ruining my beautiful neck . . .


Barbell Row
5/5/5/5/5 with 75.4kg
This was a very happy moment. All sets were great, and the sets were nice and with rythm.


Dips
10/10/9
Last ones more wish than actual work, but did not run from them.

[Mouse]

Nice numbers Mac.
Good news about meeting KIB and getting some pointers from him.
Is this going to be a regular WO partnership?

[mackanno]

@Mouse,
Thanks for the words Mouse!, Kib's CC is being moved to a brand new building and for a couple of weeks he'll be exploring other CCs, I went to the Kits CC to meet him last week taking advantage he would be there. I go to small hole in the wall kind of gym. I think there is not much difference in the fee, but the advantage of going to a CC like Kib is that has access to all the CCs in town, plus many other things, I decided to go mine because is just 6 blocks from home and my religion (The Lazy Brotherhood) forbids me from walking more than that,
Kib's pointers were a great help sicne usually my gym is empty, just me and a receptionist/trainer.

[mackanno]

Wednesday"s WO
A fair day, in fact better that anticipated. The pinky toe still bothers, mainly when walking, so, when I got to the gym I was a bit pissed about it thinking it would hamper the WO, fortunately I was wrong.


1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 119.2kg
Same weight until the bar thing betters. Took less time between reps this time, but some sets were not my finest. I've ben toying with the idea of seeing how heavy can I go in a rep, but I should focus on the bar first.


Overhead Press:
5/5/5/5/4 with 52.2kg
I figured something out: The bar problem in the squat is having a lot to do with the performance of the OHP. I am back at doing the OHP wihtout the thumbs, making a better feeling of teh bar, however my wrists come tired from strugling with the bar on the squats . . . mmm, this makes sense!, having said that, weight is still an issue, so I'll keep chipping away on this, sigh. . .


Deadlift
5/5/5 with 128.2kg
MoFos! They felt great! Another show for the other person around today. All sets solid, enjoying every single rep, and thinking next time I should bring some tape to put on the base of the fingers to avoid the calluses from growing,


Pull-ups:
5/4/4/

[drummergee]

hey mate, just back from an enforced break and staring at your numbers in awe as ever, not quite sure about the OHP without the thumbs, they give me hell but why is wrist sore from squat, I thought the idea was weight was carried across top of shoulders and hands basically stabalised?

anyway top work, although how a man from The Lazy Brotherhood has these numbers... I demand an enquiry!

[mackanno]

Hey Drummergee, what a nice surprise! Welcome back mate!
You are regarding the wrist/squat thing. In theory the bar should rest on the shoulder area, and the hand are there just to keep tabs on it, but I've been having a hell of trouble keeping the bar in place, I'm actually thinking on having some Velcro sewn to my shoulders and glued to the bar in hopes it will keep the bar in place, . In the meantime I will experimant doing the OHP first and see how it goes.


And now to Today's WO.
Mondays, oh Mondays . . . so sluggish and miserable . . . Got to the gym with the honest intent on avoiding doing anything at all. It started "good" since there was this guy on the squat rack, so after 10 minutes of hard decission making I start setting the bench for the BP, but then the guy was done so went back to the squat rack and 25 minutes after I arrived to the gym I finally started the WO. Now, my laziness got me thinking: "OK. . . so you don't want to do anything, right? then why not add weight to the squat? This way you can blame the new weight for being such a Koala"
After all, the WO came out fine, very tired and skipping the Dips, but with a smile on my face.


Squat
1x5 with 43kg
1x5 with 61.6kg
5/5/5/5/5 with 121.4kg PR
YEY ! ! Sooooo pleased the 120 frontier has finally been taken! Playing mind games really worked out. All sets were hard, had to rest for a minute between sets and ended all drained, but got this babies, I had a good grip on the third and fourth sets, the rest nope, specially the last one which gave a hard time with the bar (but I got to have a "soothing bar roll", ). Even with the bar slidding I kept the centre of gravity in check.


Bench Press
5/5/5/5/4 with 75.4kg
Spotter this time. I was pretty much done after the squats so I was not going to play stupid again. Rested for few minutes and started the BPs. All sets felt hard, but the spotter was a good sport and cheered me up to do the work. I like this guy, he's a trainer and is always looking for a chance to give some pointers.


Barbell Row

5/5/5/5/5 with 66.7kg
First fo all, I wrote a wrong number on the last BBR. I wish my lifts were at 75.4kg, but the correct weight is the above one.
Getting better at this thing. Good form, feeling all nice and tight. The last set a bit challenging, but I was not going to chicken out after having done all the previous ones.

[Buffalo150]

Mack-

Nicely done, crossing the 120 Rubicon for 5x5 is great work.

-Bflo

[Mouse]

Solid effort on the 120s Mack - a great PR

[mackanno]

Wednesday's WO

This was an exciting day in many aspects. Changed OHP to the beginning and the result was very good. Squats gave a run for the money, and ended up winning with an extra 3 reps. Deads pretty good. The cherry on top was more an "in your face" thing with this some guy that takes over half the gym when he's around. No pull-ups again, but next time they will be there for sure.


Squat
1x5 with 43kg
1x5 with 61.6kg
5/5/5/3/5/5 with 121.4kg
Floored on the fourth set thanks to thinking about lunch when I was in the hole for teh 4th rep. When I "woke-up" it was too late and the legs said "sorry". Rested for a minute or so and did teh fifth set. After this guilt started to bug me and decided to go another set as punishment. The good thing is I made it, the downside was I felt like a virgin again the next day,


Overhead Press:
5/5/5/5/5 with 52.2kg
I took a lot of time making sure gri was good and firm. Doing them first made a great difference on the wrists. I will add some wrist exercises to strengthen them because now I knoe they are weak.


Dead Lift:
5/5/5 with 130.6kg
Ahhh! Great accomplishment, Feeling things new to me . . .

[Mouse]

Dead Lift:
5/5/5 with 130.6kg
Ahhh! Great accomplishment, Feeling things new to me . . .

Top banana Mac
That .6kg makes it even more special

[mackanno]

@ Mouse,
The .6 was the heaviest part, luckily I kept my Jedi focus to deal with it,


And now to today's WO

All the glory of last squats stayed home this time, , BP and BBR helped making the WO more decent, I guess looking at candy doesn't realy help when the bar is on your back . . .


1x5 with 43kg
1x5 with 61.6kg
5/4/5/5/3 with 121.4kg
Thing in my mind at the bottom of the 5th rep on teh second set: "mmm, that looks nice . . . shit! I flored!", and with this I lost rythm on the set, . Even after taking a small break the last set was lame, the bar sliding, and the reigh arm getting a bad posture did not help either. Oh well, I have the weekend to meditate on the weakness of the flesh.


Bench Press
5/5/5/5/5 with 75.4kg
Spotter from the third set on. The right arm was a bit sore for the bar on the squat, but concentration showed me tings can be done. I was whinning to the trainer about how poor I felt the BPs were going, and he said they were good, specially after the squat so I felt special,



Barbell Row
5/5/5/5/5 with 68.9k
Getting more weight. The easy bar look funny with the big plates and when a mate asked what I was doing with them I just said "some warm-up curls"


Dips:
10/10/10
Next time the medals come out!


And with this I wish you all a great weekend!

[Mouse]

You partying with KIB?