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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 01-20-2011 02:50 PM

Re: Mac's getting filthy jacked!
 
[B]01-20-11[/B]

[B]Front Squats[/B] - 5@135#, 3x5@165#

[B]Bench Press[/B] - 5@135#, 3x5@180#

[B]Deadlift[/B] - 5@135#, 5@225#

Mac Oneill 01-25-2011 07:11 AM

Re: Mac's getting filthy jacked!
 
[B]01-21-11[/B]

[B]Power Clean[/B] - 2x3@135#, 3@155#, 3@185#, 1@205#(Fail)

[B]WOD[/B]
21-15-9:

Air Squat Box Jump (24")
Kipping Handstand Push Ups

[B]Time = 11:36[/B]

My hip flared up bad last night and was causing me a lot of discomfort so I took it pretty easy on the WOD and for the most part backed off on the Power Cleans.

Mac Oneill 01-25-2011 07:19 AM

Re: Mac's getting filthy jacked!
 
[B]01-24-11[/B]

[B]Bench Press[/B] - 12@135#, 8@185#, 6@205#, [B]4@225#(PR)[/B]
Bench Press feels really strong and I managed to PR 225 even with the work sets before it. Next time I hit the Bench I'm going to do a light warm up and just see how many times I can rep out 225. This is exciting because a few months ago I couldn't do it more than twice.

[B]Incline DB Bench[/B] - 10@65#, 8@70#, 6@75#, 4@80#

[B]Peck Deck[/B] - 10@100#, 10@110#, 10@120#, 10@130#

[B]Dips[/B] - 15, 8, 6, 5

[B]Push Downs[/B] - 12@60#, 8@80#, 4@100#

[B]Close Grip Bench[/B] - 8@135#, 6@135#, 5@135#

[B]Machine Kick Backs[/B] - 3x10@25#

[B]Awkward Ab Machine[/B] - 3x10@100#

[B]Deadhang Toes to Bar[/B] - 3x10

Mac Oneill 01-26-2011 07:46 AM

Re: Mac's getting filthy jacked!
 
[B]01-25-11[/B]

[B]Back Squat[/B] - 8@135#, 5@185#, 3x5@230#

[B]Press[/B] - 10@45#, 5@95#, 3x5@125#

[B]Power Clean[/B] - 5x3@145#

[B]GHD Sit Up[/B] - 1x15

[B]Deadhang Toes to Bar[/B] - 2x10

Mac Oneill 01-28-2011 06:48 AM

Re: Mac's getting filthy jacked!
 
[B]01-27-11[/B]

[B]Front Squat[/B] - 10@45#, 5@95#, 5@135#, 3@155#, 3x5@170#

[B]Bench Press[/B] - 10@135#, 3x5@185#

[B]Deadlift[/B] - 8@135#, 5@185#, 5@230#

[B]Pendlay Row[/B] - 3x10@135#

[B]Wide Grip Pull Ups[/B] - 1x5, 1x3, 1x3

[B]Dips[/B] - 1x15, 1x10

Mac Oneill 02-03-2011 03:23 PM

Re: Mac's getting filthy jacked!
 
[B]01-28-10[/B]

[B]Wide Grip Pull Ups[/B] - 9, 6, 5

[B]DB Shoulder Press[/B] - 5@65#, 5@70#, 3@75#

[B]Lat Pull Down[/B] - 3x10@140#

[B]Cable Row[/B] - 3x10@120#

[B]Front Raises/ Side Raises/ Rear Delt Flies (Superset)[/B] - 3x10@30#/25#/10#

[B]Barbell Shrugs[/B] - 4x10@185#

[B]Barbell Curls[/B] - 3x10@65#

[B]Reverse EZ Bar Curls[/B] - 3x10@35#

Mac Oneill 02-03-2011 03:25 PM

Re: Mac's getting filthy jacked!
 
[B]01-30-11[/B]

[B]Overhead Squat[/B] - 5@135#, 5@155#, [B]1@185#(PR?)[/B]
Never really max on OHS so this may be a PR. I didn't hit it very hard...had a foggy hangover

[B]WOD[/B]
3 Rounds for Time:

10 - Wall Walks
10 - Toes to Bar
20 - 24" Box Jumps

[B]Time = 16:48[/B]

Mac Oneill 02-03-2011 03:28 PM

Re: Mac's getting filthy jacked!
 
[B]02-03-11[/B]

[B]Back Squat[/B] - 8@135#, 5@185#, 3x5@235#

[B]Press[/B] - 10@45#, 5@95#, 3x5@130#

[B]Power Clean[/B] - 3@135#, 5x3@150#

[B]Wide Grip Pull Ups[/B] - 1x10, 1x6, 1x5

Mac Oneill 02-07-2011 06:54 AM

Re: Mac's getting filthy jacked!
 
[B]02-04-11[/B]

2 hours of basketball

Mac Oneill 02-07-2011 06:56 AM

Re: Mac's getting filthy jacked!
 
[B]02-05-11[/B]

[B]Front Squat[/B] - 10@45#, 5@95#, 5@135#, 3@155#, 3x5@175#

[B]Bench Press[/B] - 10@135#, 3x5@190#

[B]Deadlift[/B] - 8@135#, 5@185#, 5@235#

[B]Dips[/B] - 1x20, 1x15, 1x10


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