Mac's Log

[Mac Ward]

Monday - Nov 28.

Age: 43
Height: 6'3"
BW: 215

Squat: 2x5x45, 5x135, 3x225, 2x265, 3x5x290, 3x290 (lost focus at bottom of 4th rep, rocked forward on my toes and dumped), 4x290, 5x290

So, instead of getting the usual 5x5 I got 3 sets of 5 followed by a set of 3, a set of 4, and a set of 5. Punishment for zoning out for a second and dumping - an extra 2 reps.

Press: 2x5x45, 5x95, 3x115, 2x135, 5x5x150

[Mac Ward]

Tuesday - Nov 29.

Age: 43
Height: 6'3"
BW: 215

DL - 2x5x135, 5x225, 3x275, 2x315, 5x355 PR.

Clean & Jerk 3x60, 2x70, 2x75, 2x80, stopped. Took an important phone call that went on for 30 minutes and lost my mojo.

[Mac Ward]

Wednesday - Nov 30.

Squat: 2x5x45, 5x95, 3x135, 2x185, 3x5x235
Bench: 2x5x45, 5x95, 3x135, 2x185, 3x5x220
Pull Up: 3x8@10lbs

[bob g]

It's good to see another geezling posting his log. Er, that didn't sound good. Any how, strong work Mac.

[Michele Knaub]

Glad to see your log, Mac!

[Mac Ward]

It's good to see another geezling posting his log. Er, that didn't sound good. Any how, strong work Mac.

Thanks! I read your blog the other day, and it was what motivated me to start my own. I also realized, hey...I'm not too far from geezer my-damn-self. I kind of like the term, "Geezling".

Glad to see your log, Mac!

Thanks! I've never kept a log online, i have years of logbooks, many on an Excel spreadsheet. This is kind of fun and "puts it out there." See you on Saturday.

[Gillian Mounsey]

I like the word geezling. That will be your new nickname. I am so proud of your progress and hard work. It is great that you are putting your numbers and experience out there. You have grown tremendously over the past 8 months.

Geezling's wife, Gillian

[Mac Ward]

Friday - Dec 2.

Worked out at Jim Steel's place a U Penn. Great folks, Tracy and Jim Steel are tremendous athletes. Feeling under the weather all week, minimal sleep, coughing, hacking, and medicated.

Travelled 4 hours in the car, went inside, hung out for a few minutes and got it on. Nerve wracking to say the least, though Jim said my form is solid.

Squat: 2x5x45, 5x135, 3x225, 2x275, 3x2x325 (PR).
Press: 2x5x45, 5x95, 3x135, 0x155. (two attempts). Gave up. I had hoped for 2x3x170. I know I was getting close to a reset, so I think I am going to take it and go with 2.5 lb jumps from here on out. I did not expect to bomb on my final warm up set though.

I have been sick all week and I am surprised and lucky I was able to perform as well as I did. Due to time constraints I did not get to snatch this week. I will do something tomorrow night or Sunday if I am feeling normal again but I think I need to make the harder decision to rest and get better.

[Les Hahn]

Grats on the squat PR's! What were your starting numbers, how long have you been training?

Also a question not 100% related to the log, what are you flying? :-)

[Mac Ward]

I started SS in April of this year after three years of Crossfit at 6'3" 183lbs.

Starting squat for 3x5 @ 205, bench for 3x5 @ 185, DL 1x5 @ 275, press 3x5 @ 115, PC 5x3@145, snatch 3@105

Current PR's: squat 3x2@325, bench 2x3@245, DL 1x5@355, press 3x2@165, PC & Jerk @ 202 (single), snatch 163 (single) power snatch 150 for 5 singles.

I fly CH-53E helicopters for the Marine Corps. Currently flying a desk in Quantico, expecting orders to New River, NC next summer to get back in the cockpit. I will know for certain in about two weeks.