Mac's Log

[Mac Ward]

Mac, good luck over the next few months. You're an inspiration for many of us.

Thanks, I have not thrown in the towel. 405 is coming!

In other news, water main broke. Saying in the house, "if it's yellow, let it mellow. If its brown, flush it down.".

This sucks.

[djl236]

Sunday, July 1

Squat: 45 2x5, 135x5, 225x3, 315 3x3

Deadlift: 135x3, 225x1, 315x1, 385 3x3

Jog: 800M.

Wanted to do Prowler, but I'm in a heatwave. The 800M run nearly killed me.

Nice. It is hot as shit today.

I like 3x3 too, especially ascending triples.

[Mac Ward]

Tuesday, July 3

Press: 45 2x5, 5x95, 3x135, 155x1, 175x1 (PR), 185x1 (PR), 195x1 (PR) RPE-9, 200x0, 175x3 (RPE-8). Bar path on the AMAP x 175 was so bad that Rip would have had an aneurism. Had I known the press was as big as it was I would have done my warmup differently: 135x3, 165x1, 185x1, 200x1. I would have had it too.

CGB: 45x5, 135x3, 185x1, 225x1, 250x3 (RPE-8), 240x6 (RPE-9).

Circuit: 3 rounds, 10 reps (Push ups, Ring Rows, Banded Tricep Push Downs, Barbell Curls 75lbs). Friends don't tell friends to do ring rows.

[Oldster]

What huge PR's pressing, Mac! What did you do to make a 20lb PR, just attempting singles? That is giant sized.

I like the close grip work too, being my single favorite movement. You are keeping it moving along nicely.

[Mac Ward]

Thanks, Oldster. Jim has not prioritized the press, and I never tested it with him. His programming is simply brilliant, I had no idea that my press had moved along so nicely. I would have pressed 200 with better warm up scheme. I have given a lot of thought to the war ups after my squat miss 10 or so days ago, and have started making bigger jumps. Your post helped with that thought process as well. Tomorrow I am goi g for a PR Deadlift and will use a bigger jump to get there. 450 was the last PR. Warmups will go 135, 225, 315, 405, and then 465 I think.

CGB was a surprise, thought I should have done 265, but second guessed myself. Estimated my 240 as 10%ess than 265.

[djl236]

Nice job dude!

[Mac Ward]

Nice job dude!

Thanks, Dave.

[Mac Ward]

Wednesday, July 4. Happy Independence Day to all my fellow Americans! The United States remains the land of the free and the home of the brave. Others may not think we're perfect, but we know we are.

Squat: 45 2x5, 135x5, 225x3, 275x1, 325 3x1. RPE 8.

Deadlift: 135x3, 225x3, 315x1, 405x1 (no belt- sort of a PR), 475x0 (no belt, I'm an idiot, quit pulling at 2 inches off the deck). Rest 8 minutes 460x1 PR (with belt) RPE 9, 415x5 PR for reps (reverse grip for last two) RPE 10.

Circuit: 2 rounds, 10 reps (GHR, step ups (20" box, 15lbs each hand), Planks (45 seconds), KB swing 1.5 pood)

Prowler: Sprint 4 x 100ft (up and back for 200 ft total). Approx 90 seconds rest between each run. No weight. Did not have a sled - so couldn't do sled pulls. In this heat, I'm not sure it would have mattered.

[Oldster]

Wednesday, July 4. Happy Independence Day to all my fellow Americans! The United States remains the land of the free and the home of the brave. Others may not think we're perfect, but we know we are.

And a Happy Fourth right back atcha! It doesn't get any better than here.

Rest 8 minutes 460x1 PR (with belt) RPE 9, 415x5 PR for reps (reverse grip for last two) RPE 10. [/QUOTE]
Wow! Nice single rep PR and then a 5 rep backdown PR. Fantastic pulling, Mac.

[Mac Ward]

And a Happy Fourth right back atcha! It doesn't get any better than here.

Rest 8 minutes 460x1 PR (with belt) RPE 9, 415x5 PR for reps (reverse grip for last two) RPE 10.

Wow! Nice single rep PR and then a 5 rep backdown PR. Fantastic pulling, Mac.

Thank you, Oldster. I'm hoping this conditioning work is going to trim up the old belly. Then I can drink more beer!!