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

Mac Oneill 09-28-2010 08:01 PM

Re: Mac's getting filthy jacked!
 
[B]09-28-10[/B]
Deadlift - 5@185#, 5@225#, 5@240#

[B]WOD[/B]
5 Rounds for time:

11 Pull ups
13 Burpees

[B]Time = 7:05[/B]

Mac Oneill 09-29-2010 10:06 AM

Re: Mac's getting filthy jacked!
 
[B]09-29-10[/B]
Back Squat - 5@185#, 5@215#, 5@235#
I can't believe how heavy all of these sets felt. I think it was yesterdays Deadlifting.

[B]WOD[/B]
AMRAP in 15min:

8 Deadlifts 135/85lb
10 Knees-to-elbows (knees MUST touch elbows for RX)
12 Pushups, hands release

[B]Rounds = 7[/B]
My chest and shoulders burnt out quick from the burpees yesterday.

Flexed Arm Hang - 1x43s

Mac Oneill 10-03-2010 12:06 AM

Re: Mac's getting filthy jacked!
 
[B]09-30-10[/B]
Push Press - 5@135#, 5@145#, 6@155#

DB Push Jerk - 12@50#, 6@60#

Power Clean - 2x4@135#, 4@145#, 4@155#

DB Thruster - 8@40#, 8@45#, 8#45#

Front Raises/Side Raises/DB Shrug(Superset) 8@30/30/90, 8@40/40/100, 8@30/30/90

Mac Oneill 10-03-2010 12:09 AM

Re: Mac's getting filthy jacked!
 
[B]10-01-10[/B]
Front Squat - 5@145#, 5@165#, 5@185#

[B]WOD[/B]
For Time:

100 - 44# KB Swings
*Do 10 Push ups, 10 Sit ups, 10 Squats every time you set down the KB or change hands

[B]Time = 6:34[/B]
Switched hands 3 times.

Flexed Arm Hang - 1x43s

Mac Oneill 10-05-2010 01:10 PM

Re: Mac's getting filthy jacked!
 
[B]10-5-10[/B]
Deadlift - 5@225#, 5@235#, [B]7@250# (PR for 5)[/B]

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

95# Overhead Squat
C2B Pull ups

[B]Time = 6:45[/B]

Hollow Rocks - 1x60s

Mac Oneill 10-08-2010 09:30 AM

Re: Mac's getting filthy jacked!
 
[B]10-07-10[/B]
Push Press - 3@135#, 3@150#, [B]5@165#(PR)[/B]

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

52# Right Arm KB Snatch
52# Left Arm KB Snatch
Hand Release Push Ups

[B]Time = 7:53[/B]
Beat my old time by almost exactly 4 minutes.

Glute-Ham Bridge - 1x60s, 1x45s, 1x30s

Mac Oneill 10-09-2010 08:56 AM

Re: Mac's getting filthy jacked!
 
[B]10-09-10[/B]
Front Squat - 3@155#, 3@175#, [B]6@195#(PR)[/B]

[B]WOD[/B]
8 Rounds for time:

100m Run
8 Burpees

[B]Time = 7:32[/B]

Mac Oneill 10-12-2010 08:32 PM

Re: Mac's getting filthy jacked!
 
[B]10-12-10[/B]
Deadlift - 5@225#, 3@255#, 2@275#

[B]WOD[/B]
15-12-9-6-3:

HSPU
C2B Pull ups

[B]Time = 18:32[/B]

I really just need to work on my handstand push ups everyday, otherwise I'm going to keep having problems with these workouts.

Mac Oneill 10-13-2010 09:21 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;854719][B]10-12-10[/B]
Deadlift - 5@225#, 3@255#, 2@275#

[B]WOD[/B]
15-12-9-6-3:

HSPU
C2B Pull ups

[B]Time = 18:32[/B]

I really just need to work on my handstand push ups everyday, otherwise I'm going to keep having problems with these workouts.[/QUOTE]

That Deadlift was a PR for a single.

Mac Oneill 10-13-2010 09:28 AM

Re: Mac's getting filthy jacked!
 
[B]10-13-10[/B]
Back Squat - 5@225#, 3@245#, [B]3@265#(PR)[/B]
That has to be a PR on the Back Squat. I lost my list of maxes so I'm not 100%, but I'll go back through the log soon and post a list of maxes for quick reference.

Bench Press - 5@135#, 5@155#, 5@175#, 5@195#, 4@215#, 2@225#
I really wanted to hit 225# for 3-5 reps and set a PR but I'm pretty sure I did to many sets leading up to it. Next time I'm going set it up better and I should be able to hit it for at least 3.

Incline DB Bench - 12@50#, 10@50#, 10@50#
I probably should have spent more time in the gym, but I just feel myself lacking motivation lately...

Mac Oneill 10-14-2010 06:29 PM

Re: Mac's getting filthy jacked!
 
[B]10-14-10[/B]
Push Press - 5@145#, 3@165#, [B]4@185#(PR)[/B]

[B]WOD[/B]
5 Rounds for time:

6 - 135# Hang Cleans
7 - Burpees

[B]Time = 3:47[/B]

Side Plank with 20 Leg Raises each side.

Mac Oneill 10-15-2010 10:01 AM

Re: Mac's getting filthy jacked!
 
[B]10-15-10[/B]
Front Squat - 5@165#, 3@185#, [B]3@205#(PR)[/B]
Settin PRs like erryday, that's whats up!

[B]WOD[/B]
4 Rounds for time:

7 - 95# Hanging Power Snatches
5 - Pull ups
10 - Push ups
15 - Squats

[B]Time = 6:26[/B]

3 Minute Hollow Rock/ Superman Circuit

Mac Oneill 10-20-2010 12:29 PM

Re: Mac's getting filthy jacked!
 
[B]10-19-10[/B]
Deadlift - 5@135#, 5@225#, 3@255#, 1@275#, [B]1@297#(PR)[/B], 1@315(Fail), 1@315(Fail)

[B]WOD[/B]
The WOD was supposed to be

5 Rounds for time:
7 - BW Front Squats
7 - HSPUs
7 - Burpees

But I over estimated my ability to Front Squat 180lbs. I started with 175, but by the 2nd round I had to drop down to 155. At that point I was so thrashed I managed a measly [B]4 rounds in something like 17:20[/B]

Mac Oneill 10-20-2010 12:36 PM

Re: Mac's getting filthy jacked!
 
[B]10-20-10[/B]
Back Squat - 5@135#, 3@225#, 1@255#, 1@275#(Match PR) 1@295#(Fail), 1@295#(Fail)

I really wanted to put up 295. I got out of the hole on the 2nd attempt but just couldn't stand it up. I was having trouble keeping the weight on my heels and it was just a couple ****ty attempts. It seems like the crushing my legs with the front squats yesterday really hindered the lift. I probably could have gotten up with 280 or 285 but I figured if I hit those numbers first I wouldn't have gotten 295. Either way I didnt get it and hopefully I'll try again soon and hit it.

Mac Oneill 10-22-2010 07:10 AM

Re: Mac's getting filthy jacked!
 
[B]10-21-10[/B]
Push Press - 4@135#, 2@155#, 1@175#, 1@197#, 1@207#(Fail), [B]1@207#(PR)[/B]
I ran out of time to continue testing my max, but I really think I could have gone heavier. The 207 just went up so easy on the 2nd attempt.

[B]WOD[/B]
15-12-9:

115# SDLHP
Chest Clap Push Ups
Double Unders

[B]Time = 7:20[/B]

L-Sit on Rings - 1x15s, 1x25s, 1x10s

Mac Oneill 10-22-2010 10:28 AM

Re: Mac's getting filthy jacked!
 
[B]10-22-10[/B]

[B]Front Squat[/B] - 3@135#, 1@185#, 1@205#, 1@225#, 1@235#(Fail), [B]1@235#(PR),[/B] 1@240#(Fail)

[B]WOD[/B]
[B]Josh[/B]

21 - 95# OHS
42 - Pull ups
15 - 95# OHS
30 - Pull ups
9 - 95# OHS
18 Pull ups

[B]Time = 11:50[/B]

Mac Oneill 10-24-2010 07:12 PM

Re: Mac's getting filthy jacked!
 
[B]10-23-10[/B]

Bench Press - 10@135#, 10@155#, 8@175#, 6@195#

Bent Over Row - 12@95#, 10@115#, 10@135#, 8@145#

Mac Oneill 10-24-2010 07:14 PM

Re: Mac's getting filthy jacked!
 
[B]10-24-10[/B]

[B]Squat Snatch [/B]-1@95#, 1@115#, 1@135#, 1@145#, lots of failed reps at 155#, [B]1@150#(PR)[/B], more failed reps at 155#...I think I lost focus and just was having a few technique issues overall...

Mac Oneill 10-27-2010 08:44 AM

Re: Mac's getting filthy jacked!
 
[B]10-26-10[/B]
[B]Press[/B] - 5@95#, 3@115#, 1@135#, 1@155#, [B]1@165#(PR)[/B], 1@170#(Fail)

That was like a 30# PR...AWESOME!

[B]WOD[/B]
7 Rounds for time:

7 - 45# Thrusters
7 - C2B Pull Ups

[B]Time = 6:39[/B]

Glute-Ham Raises - 2x5

Mac Oneill 10-27-2010 08:47 AM

Re: Mac's getting filthy jacked!
 
[B]10-27-10[/B]
Bench Press - 10@135#, 5@155#, 5@185#, 5@205#

Incline DB Press - 8@50#, 5@65#, 5@70#, 5@75#

Close Grip Bench - 5@155#, 5@165#

Hang Clean/Dip(Superset) - 3x5/10@135#/BW

Mac Oneill 10-28-2010 07:01 PM

Re: Mac's getting filthy jacked!
 
[B]10-28-10[/B]
[B]Back Squat[/B] - 5@135#, 3@225#, 1@245#, 1@265#, 1@285#, [B]1@295#(PR)[/B], 1@305#(Fail)

20# PR right there!

[B]WOD[/B]
AMRAP in 7 Minutes:

3 - 95# Squat Snatches
10 - 20" Box Jumps

[B]Rounds = 7 Rounds +1 Snatch[/B]

I should have had at least 8 rounds here. For some reason I kept loosing the bar forward in the begining, but as I got into the workout I kept the bar close and stopped failing reps all together. There's always next time!

Mac Oneill 10-29-2010 04:06 PM

Re: Mac's getting filthy jacked!
 
[B]10-29-10[/B]
20 Minute Snatch Practice - 95#, 115#, 135#

[B]WOD[/B]
3 Rounds for time

Bear Crawl 100'
Broad Jump 100'

*Perform 3 Burpees every 5 Broad Jumps
[B]
Time = 10:34[/B]
Superman Holds - 1x60s, 1x45s, 1x30s

Mac Oneill 10-31-2010 04:47 PM

Re: Mac's getting filthy jacked!
 
[B]10-30-10[/B]

[B]Amazing Grace Halloween Fund Raiser[/B]

For Time:

30 - 135# Clean and Jerks

[B]Time = 4:39(PR)[/B]

PRed my Grace time by 20 seconds while raising money for breast cancer in the stormtrooper costume.

Mac Oneill 10-31-2010 04:50 PM

Re: Mac's getting filthy jacked!
 
[B]10-31-10[/B]


[B]WOD[/B]
Alternating rounds for time of:

5-4-3-2-1: 135# Squat Snatch
1-2-3-4-5: Muscle Ups

[B]Time = 12:11[/B]
I wasn't in any shape to be doing this workout. 6th day of working out in a row and everything was really hard and painful.

Mac Oneill 11-01-2010 04:16 PM

Re: Mac's getting filthy jacked!
 
[B]11-01-10[/B]

[B]Rest Day[/B]

Here is a quick post of some of my maxes before starting the new Westside Barbell Strength Cycle at my affiliate. Most of these numbers are very recent, but some of my WOD times are old and need to be retested. This will be any easy reference when I do retest them though.

[B]Squat Snatch [/B]
150# 1RM

[B]Bench Press[/B]
225# 2RM
215# 4RM
210# 5RM

[B]Incline Bench[/B]
190# 1RM (Not recently tested)
180# 3RM

[B]Back Squat[/B]
235# 5RM
265# 3RM
295# 1RM

[B]Deadlift[/B]
297# 1RM
260# 3RM
250# 7RM

[B]Front Squat[/B]
195# 6RM
205# 3RM
235# 1RM

[B]Press[/B]
165# 1RM

[B]Push Press[/B]
165# 5RM
185# 4RM
207# 1RM

[B]Push Jerk[/B]
200# 1RM (Not recently tested)

[B]Power Clean[/B]
200# 1RM

[B]Weighted Pull up[/B]
80# 1RM (Not recently tested)

[B]Weighted Ring Dip[/B]
55# 3RM (Not recently tested)

[B]Box Jump[/B]
45.25in (Not recently tested)

[B]Fight Gone Bad[/B]
307

[B]Randy[/B]
9:44 (Not recently tested)

[B]Karen[/B]
10:37 (Not recently tested)

[B]Helen[/B]
11:11 (Not recently tested)

[B]Grace[/B]
4:39

[B]Josh[/B]
11:50

[B]Jeremy[/B]
6:03 (Not recently tested)

[B]30 Muscle Ups[/B]
8:30 (Not recently tested)

[B]Erin[/B]
23:30 (Not recently tested)

[B]Angie[/B]
26:21 (Not recently tested)

[B]Lynne[/B]
141 Reps (Not recently tested)

[B]Nicole[/B]
6 Rounds (Not recently tested)
70 Pull ups

Mac Oneill 11-03-2010 01:03 PM

Re: Mac's getting filthy jacked!
 
[B]11-02-10[/B]
[B]Back Squat[/B] - 5@135#, 3@225#, 1@245#, 1@265#, 1@275#, 1@295#

[B]WOD[/B]
4 Rounds for time:

Row 10 Calories
10 Toes to Bar
10 Squat Jumps

[B]Time = 7:01[/B]

Glute Ham Bridge - 1x60s, 1x45s, 1x30s

Mac Oneill 11-03-2010 01:06 PM

Re: Mac's getting filthy jacked!
 
[B]11-03-10[/B]
[B]Dynamic Effort Press[/B] - 8x3 on the minute at 85#(50% 1RM)

[B]Bent Over Rows[/B] - 4x8@135#

[B]Close Grip Bench[/B] - 8@135#, 8@155#, 6@175#, 8@155#

[B]DB Row[/B] - 3x8@65#

[B]Bar Dips[/B] - 3x12

Mac Oneill 11-05-2010 11:17 AM

Re: Mac's getting filthy jacked!
 
[B]11-4-10[/B]

[B]Push Jerk[/B] - 5@95#, 2@135#, 1@155#, 1@185#, 1@205#, [B]1@215#(PR), [/B]1@225#(Fail), 1@225#(Fail)
I should've nailed the 225 but I think PJs get in my head a little.

[B]WOD[/B]
AMRAP in 10 Minutes:

5 - 135# Squat Cleans
7 - HSPU

[B]Rounds = 3 + 3 HSPU[/B]

Mac Oneill 11-05-2010 11:24 AM

Re: Mac's getting filthy jacked!
 
[B]11-5-10[/B]

[B]DE Deadlift[/B] - 12x2@150#(50% 1RM) 1 Minute Rest Between Sets

[B]WOD[/B]
For Time:

20 - 95# Thrusters
20 - 95# SDLHP
20 - 95# Push Jerks
20 - 95# OHS
20 - 95# Front Squats
*Every minute on the minute perform 4 burpees.

[B]Time = 11:52[/B]

Mac Oneill 11-08-2010 04:46 PM

Re: Mac's getting filthy jacked!
 
[B]11-06-10[/B]

[B]Bench Press[/B] - 10@135#, 10@155#, 10@175#

[B]Incline 1 and a 1/2 rep Bench[/B] - 5@135#, 4@135#, 4@135#

[B]Peck Deck[/B] - 3x10@90/100/110

[B]Skull Crusher/ Close Grip (Superset) [/B] - 12@65#, 12@65#, 10@65#

[B]Pushdowns[/B] - 3x12@60/70/80

[B]Barbell Curls[/B] - 10@85#, 5@95#, 5@75#

[B]DB Curls[/B] - 3x12@25/30/35

[B]Hammer Curls[/B] - 3x12@25/30/35

Mac Oneill 11-09-2010 02:18 PM

Re: Mac's getting filthy jacked!
 
[B]11-9-10[/B]
[B]Back Squat[/B] - 5@135#, 2@225#, 1@245#, 1@265#, 1@285#, 1@305#(Fail), [B]1@305#(PR)[/B], 1@305#

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

Run 400m
15 - 95# Thrusters

[B]Time = 10:16[/B]

Good Mornings - 2x15@45#

Mac Oneill 11-10-2010 01:37 PM

Re: Mac's getting filthy jacked!
 
[B]11-10-10[/B]
[B]DE Press[/B] - 8x3@90#

[B]Strict Pull Ups[/B] - 4x5

[B]Bench Press[/B] - 12@135#, 10@155#, 10@155#

[B]Cable Row[/B] - 3x12@120

[B]Lat Pull Down[/B] - 3x12@140

Mac Oneill 11-12-2010 10:29 AM

Re: Mac's getting filthy jacked!
 
[B]11-11-10[/B]

[B]Push Jerk[/B] - 5@95#, 3@135#, 1@185#, 1@205#, 1@215#(Match PR), 2x1@225#(Fail)

[B]WOD[/B]
AMRAP in 10 Minutes:

5 - 95# OHS
20 - Double Unders

[B]Rounds = 7 + 5 OHS[/B]

[B]Tabata Push Ups (6 Rounds)[/B] - 13, 10, 8, 7, 6, 6

Mac Oneill 11-12-2010 10:31 AM

Re: Mac's getting filthy jacked!
 
[B]11-12-10[/B]

[B]DE Deadlift[/B] - 12x2@160#

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

21 - 95# SDLHP
10 Burpees

[B]Time = 5:46[/B]

[B]Throwdowns[/B] - 2x25

Mac Oneill 11-16-2010 02:08 PM

Re: Mac's getting filthy jacked!
 
[B]11-16-10[/B]

[B]DE Push Press[/B] - 8x3@105#

[B]WOD[/B]
5 Rounds for time:

5 - HSPUs
10 - 24" Box Jumps
20 - Reverse Single Unders

[B]Time = 5:36[/B]

[B]Ring Row[/B] - 1x17, 1x10

Mac Oneill 11-17-2010 01:44 PM

Re: Mac's getting filthy jacked!
 
[B]11-17-10[/B]

Deadlift - 5@135#, 2@225#, 2@245#, 1@265#, 1@285#, 3x1@305#(Fail), 1@265#

Really disapointed, I had planned on coming in the gym and ripping 305 off the floor but it just didnt happen. I got it off the ground but I felt my form slipping so I set it back down. I'd rather not take the chance with DLs, it's not worth screwing my back up for a ****ty looking deadlift.

Mac Oneill 11-22-2010 01:36 PM

Re: Mac's getting filthy jacked!
 
[B]11-18-10[/B]

[B]DE Front Squat[/B] - 10x2@120#

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

95# Power Snatch
Burpees

[B]Time = 9:10[/B]

Back Extension - 1x5@35#, 1x8@35#

Mac Oneill 11-22-2010 01:39 PM

Re: Mac's getting filthy jacked!
 
[B]11-19-10[/B]

[B]Press[/B] - 5@95#, 2@135#, 1@150#, 3x1@155#(Fail), 2x1@145#

[B]WOD[/B]
AMRAP in 10 Minutes:

5 - 135# Deadlifts
7 - Diamond Push Ups
9 - Pull Ups

[B]Rounds = 7 + 3 Pull Ups[/B]

Planks - 1x60s, 1x45s, 1x30s

Mac Oneill 11-24-2010 12:57 PM

Re: Mac's getting filthy jacked!
 
[B]11-23-10[/B]

[B]DE Push Press[/B] - 8x3@115#

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

50 - Double Unders
10 - C2B Pull Ups
10 - Chest Clap Push Ups

[B]Time = 9:44[/B]
This could have very easily gone a lot fast, but my diet has been crap and by crap I mean I haven't been able to get much of any calories at all the past few days.

[B]Glute-Ham Bridge[/B] - 1x60s, 1x45s, 1x30s

Mac Oneill 11-24-2010 01:01 PM

Re: Mac's getting filthy jacked!
 
[B]11-14-10[/B]

[B]20 Minutes of Rope Climbing Work[/B]

[B]WOD[/B]
AMRAP in 20 Minutes:

10 - Cal Row
12 - Squats
10 - 95# Push Press

[B]Rounds = 10 + 7 Squats[/B]


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