JAM's Log

[JAM]

Also realized MyFitnessPal has the wrong macros for oatmeal. Basically half. So my macros I've been eating for the past two weeks are wrong.

[JAM]

Beltless Squats: 45x5x2,135x5,225x5,275x3,305x3,315x3
325x3@7
335x3@8
345x3@9 PR by default

Press: 45x5x2,95x5,135x5
175x4@7.5
180x4@8.5
185x4@9 yucky

Chins: 10,5,8

[JAM]

Workout at CCSC with Mac Ward

Comp Squat: 45x5x2,135x5,225x5,315x2,375x1,415x1
435x1
450x1 PR!!!
460x0 Lost tightness at bottom and sunk too deep. Never recovered the rep.

Comp Bench: 45x5x2,135x5,225x3,275x1
295x1
320x1 PR!
325x1 PR!!!

Comp Deadlift: 135x5,225x5,315x2,405x1,485x1
500x1
520x0 Mac told me I pussed out and quit on the rep. He was correct; I quit. I got pretty pissed off at myself.
520x0 I ground on this one for 5 seconds at the knee, but couldn't finish it.

If this was a meet, the total would have been 1275 at BW of 218. I don't powerlift, and have no plans to anytime soon, so this is just for reference.

Trip report and summary of the cycle below......

[JAM]

Heather and I traveled to Crystal Coast Strength and Conditioning, this weekend, to train with (rather get coached by) Mac Ward. The drive itself was fairly long, but completely worth it.

I got a few form tweaks on my squat, bench, deadlift, and could tell a difference almost immediately. I was a little worried that my form was so far from the SS model that I would have to reset a touch, but that was not the case. I hit PRs on my tests (except DL).

Most of the coaching effort went into Heather, although the tweaks to her form were not as drastic as I had anticipated. Getting extremely tight, and learning to work very hard, were the focus of her coaching. I watched Mac and tried to absorb as much as I could, both to help Heather in the future, and so I could see the results of cues for my own lifting.

Mac and Gillian were extremely hospitable and generous. We ate a few meals with them, and got to shoot the shit about training and non-training subjects. I enjoyed hanging out with them.

My most sincere thanks to Mac Ward and the folks at CCSC. I highly recommend them for coaching and programming.

Also got to meet Josh and Shelly Wells, two trainers at CCSC who have a long history with SS and Rip. Both were extremely kind and professional, and were a pleasure to meet.

[JAM]

Report on the results of the last 3 month cycle with Mac. The "pre" numbers were all the best performance from random training days prior to Oct, and were not performed on the same day. This "post" numbers are from the dedicated test at CCSC. I believe this adds to the significance of the comparison.

Squat: 430 ----> 450
Bench: 305 (T&G) ----> 325 paused
Deadlift: 495 ----> 500

I technically hit a 515 deadlift in training a few weeks back, but was unable to replicate during the test. I pussed out on the 1st 520 attempt, and ran out of steam on a 2nd 520 attempt.

I'm pretty happy with the result. I hope all of this report generates additional business for Mac and CCSC. Seriously, call them up if you need some programming and coaching help. You will not be disappointed.

My next cycle will have more emphasis on press and chins, since I don't have an interest in Powerlifiting.

[Mac Ward]

Josh - if every client were as knowledgable and dedicated as you, I would quit my day job.

You and your bride were a pleasure to spend time with.

A sincere thank you for the kind words.

[djl236]

Nice numbers. Mac and Gillian are great people.

[JAM]

Recovery Week

Comp Squat: 345x4@7,365x4@8,375x4@9
Comp Bench: 245x4@7,255x4@8,265x4@9
Chins: BWx5, +10lbs x 8,8

Legs felt like jello today. Used the new stance/feet position (obviously). Also tried working on getting my knees further out and locked into position early. I can do this, but it slows down the rep....when I try to speed up the rep, I get sloppy. I'll probably start using TUBOW in my warmups for the next few weeks while I try to lock in these adjustments.

Heather squatted 115x5 x 3 tonight for a sets-across PR. And pressed, and deadlifted.

[JAM]

Recovery week continued....

Beltless Squats:
315x4
325x4
335x4
345x4@9

Press:
170x4
180x4
190x4@8.5

Chins: BWx11,5,10

Used TUBOW on squats up tp 325x4. Press had more in the tank, but I was distracted.....my 19 year old niece was beat up by her boyfriend yesterday and I have been on the phone a lot with my brother (neice's father) and my younger sister, trying to hash out some plans. Anybody know a hit man in Chicago?

[JAM]

Recovery week.....

Deadlift: (no belt)
405x4
420x4
435x4@8.5

CGBP:
230x4
240x4
250x4@8.5

Press: (no belt)
150x8
160x8
170x7@10 whoops

Fighting for space today, so I called it when I got to RPE @ 8.5. Deadlift felt kind of sluggish.