Mac's Log

[Diana]

[QUOTE=jenica;483823Our dinner conversations probably sound ridiculous to non-lifters.[/QUOTE]

2nd that.

[Mac Ward]

Sunday, July 15

Squats: 45 5x2, 135x5, 225x3, 315x1, 355 3x1. RPE 9,8,7. 325x5 RPE 9. Probably had 1 more. I need to keep working on my warm up scheme. Because 355 was easier each rep, my warm up isn't optimal.

RDL: 135x3, 225x3, 275 w/50lb chainsx3, 300 w/chains x5 RPE 8.

Conditioning:

100ft lengths.

5 backward/forward x115lbs. Should have been 135. Will continue to add weight.

Prowler: 6x 20lbs. Will add weight. Getting better in general.

[djl236]

FWIW, my warm up is almost always:
45x10
135x5
185x3
225x2
315x1

Maybe it'll work for you too, maybe it won't.

Good squats today.

[Mac Ward]

FWIW, my warm up is almost always:
45x10
135x5
185x3
225x2
315x1

Maybe it'll work for you too, maybe it won't.

Good squats today.

Thanks. I'll keep it in mind. I don't have any problems with the plate jumps, but after 315 I think I need to better examine what I'm doing. I actually think the warm up should have looked like this:

45 2x5, 135x5, 225x3, 295x1-2, 325x1.

I'll figure it out.

[Matt Reynolds]

I like your thoughts on the warm up. I think I would have gone - Bar x 2x5-10, 135x5, 225x3, 275x2, 315x1, 335x1, 355x1, 1, 1.

[Oldster]

I actually think the warm up should have looked like this:

45 2x5, 135x5, 225x3, 295x1-2, 325x1.

I'll figure it out.

Yep, you'll figure it out. You have the rest of your lifting life to do it! I think we've talked about this, I like big jumps in the squat, personally. 135x1, 225x1, 315x1, 405x1, etc. Just not in my benches!

Maybe a call tomorrow. Just got home tonight.

[Mac Ward]

Tuesday, July 17

Press: 45x10, 95x5, 135x3, 160x1, 180 3x3 PR for reps RPE 9.

CGB: (Paused first rep of every set) 135x5, 185x3, 225x2, 255x1, 270x3 PR for reps RPE 9.

Accessory Work:

3 Rounds of 12 reps each: Push Ups, Body Rows, Banded Tricep Pushdowns, 65lb EZ Bar Curls No rest. Getting better at this. I hate doing it though.

[yorick]

Tuesday, July 17

Press: 45x10, 95x5, 135x3, 160x1, 180 3x3 PR for reps RPE 9.

CGB: (Paused first rep of every set) 135x5, 185x3, 225x2, 255x1, 270x3 PR for reps RPE 9.

Accessory Work:

3 Rounds of 12 reps each: Push Ups, Body Rows, Banded Tricep Pushdowns, 65lb EZ Bar Curls No rest. Getting better at this. I hate doing it though.

When you say no rest, that means you didn't rest between the rounds at all, right?

Also, those are some great close grip bench numbers.

[Mac Ward]

When you say no rest, that means you didn't rest between the rounds at all, right?

No rest between any movement or rounds. Just moved through the four stations. I didn't go CrossFit retard, just moved through each station.

Also, those are some great close grip bench numbers.

Thanks!

[yorick]

Thanks for the info. Keep up the awesome work you are doing.