Training Log: Kyle MacDonald

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   Feb 27, 2012
Been thinking about starting a log for a while now so time to get at it.

Today was the last day of my third week of my first cycle of the 5-3-1 program.  Enjoying this program very much, last winter was my first effort at weight training and although I improved my PR's nicely felt I was like a fish out of water.

Spent all summer concentrating on throwing and no time in gym just working on reps.  Got a late start this winter to my training thanks to starting new business.  Plan on not stopping the weights this year just might switch from 4 days week down to 2 or 3 days a week plus 3 days throwing.

Anyways todays workout:

Back Squats,

135x5
160x5
190x5
225x5 (extra set cause of bad math) (idiot)
235x5
260x3
315x5
340x1 (for fun)

Hang Snatch 135x5x5

First time doing a snatch type exercise and loved it

Leg curls 70x5x10

Leg Extensions 70x5x10

Good mornings 115x5x10

First cycle of 5-3-1 going to skip my deload week and get right into my next cycle.

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Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Topic: Training Log: Kyle MacDonald Posted: 2/27/12 at 1:30pm
	Feb 27, 2012 Been thinking about starting a log for a while now so time to get at it. Today was the last day of my third week of my first cycle of the 5-3-1 program. Enjoying this program very much, last winter was my first effort at weight training and although I improved my PR's nicely felt I was like a fish out of water. Spent all summer concentrating on throwing and no time in gym just working on reps. Got a late start this winter to my training thanks to starting new business. Plan on not stopping the weights this year just might switch from 4 days week down to 2 or 3 days a week plus 3 days throwing. Anyways todays workout: Back Squats, 135x5 160x5 190x5 225x5 (extra set cause of bad math) (idiot) 235x5 260x3 315x5 340x1 (for fun) Hang Snatch 135x5x5 First time doing a snatch type exercise and loved it Leg curls 70x5x10 Leg Extensions 70x5x10 Good mornings 115x5x10 First cycle of 5-3-1 going to skip my deload week and get right into my next cycle.

C. Smith Members Profile Send Private Message Find Members Posts Add to Buddy List Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443	Post Options Post Reply Quote C. Smith Report Post Thanks(1) Quote Reply Posted: 2/28/12 at 7:10am
	Welcome!.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 2/28/12 at 3:59pm
	Tuesday Feb 28, 2012 Overhead press 65x5 80x5 100x5 120x5 130x5 135x11 135x6 Db incline 50x5x10 Db rows 60x5x10 Tri extensions 30x5x10 Db curls 40x5x10

swollenknuck Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/20/09 Location: Canada Status: Offline Points: 395	Post Options Post Reply Quote swollenknuck Report Post Thanks(0) Quote Reply Posted: 2/28/12 at 4:58pm
	Hey Kyle, Welcome to the logs, your numbers are looking good, have you done any throwing yet this year and are you doing any other games before Comox/Victoria? Thanks Ray
	Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 2/29/12 at 1:28am
	Thanks Ray, no living in the great white north means no throwing yet, and the schools here want me to carry 2 million insurance just to use there gyms. Comox and Vic will be my opening weekend and I am looking very forward to it, I had a great time last year.

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(0) Quote Reply Posted: 3/01/12 at 1:06am
	Hey hecker :) Looking good.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/01/12 at 5:06pm
	March 1, 2012 Dead lifts 135x5 185x5 215x5 265x5 280x5 300x8 345x1 375x1 400x1 415x1 PB Leg curl 65X5X10 Leg extensions 75x5x10 DB side bends 60x5x10

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(0) Quote Reply Posted: 3/02/12 at 12:50am
	Oooh. Look who's on the PR train early.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/03/12 at 11:48am
	March 3 2012 Bench press 115x5 135x5 155x5 180x5 190x5 205x8 225x3 235x1 240x1 had more but my spotter left to watch Dora the explorer LOL db bench 60x5x10 Db shrugs 70x5x10 power cleans 135x5x5 whiskey time baby!

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/04/12 at 4:55pm
	March 4, 2012 Back squats 135x5 185x5 225x5 280x5 295x5 315x7 Hang Snatch 135x5x5 Leg curl 70x5x10 Leg extensions 80x5x10 good mornings 135x5x10

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/06/12 at 3:58pm
	March 6, 2012 Overhead press 8x80 6x95 5x115 3x130 3x135 8x145 3x165 Db incline 50x5x10 Db rows 70x5x10 Tri Extensions 30x5x10 Db curls 40x5x10

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(0) Quote Reply Posted: 3/07/12 at 10:28am


Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/08/12 at 4:59pm
	March 8, 2012 Deadlift 135x5 185x5 215x5 280x3 300x3 315x10 Leg curls 70x5x10 Leg extensions 90x5x10 Db side bends 70x5x10 Enjoying 5-3-1 program alot, gives a guy like me with very little knowledge in the gym a lot of focus. Knowing what exercises and weights I need to do each time means I have a great level of anticipation for each workout. Thanks Sean!

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(0) Quote Reply Posted: 3/09/12 at 6:38am
	Even a broken clock is right twice a day, buddy. :) Looking strong.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/10/12 at 1:36pm
	March 10,2012 Bench press 115x5 135x5 155x5 190x3 205x3 215x8 215x6 DB bench 50x5x10 DB Shrugs 70x5x10 Tri ext. 30x5x10 need to go heavier way to easy

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(0) Quote Reply Posted: 3/11/12 at 3:57am
	You want it easy, dude. Never strain on accessory work. Go up 5# and keep on rolling.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/11/12 at 5:17pm
	March 11, 2012 Squats 135x5 185x5 225x5 295x3 315x3 335x6 Hang snatch 145x5x5 Leg curls 70x5x12 Leg extensions 10x5x15

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/12/12 at 12:37pm
	Got my hammer boots done today can't wait to get out and use them! but alas its f'n snowing again!

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/13/12 at 6:27pm
	March 13, 2012 Overhead press 80x5 95x5 115x5 120x5 135x3 150x10 170x3 Pr for reps Db incline 50x5x10 Db rows 80x5x10 Db tri's 40x5x10 Db curls 40x5x10

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/15/12 at 12:15pm
	March 15, 2012 Deadlifts 135x5 185x5 215x5 265x5 300x3 315x10 was supposed to be 335 but I was looking at last week 385x2 435x1 450x0 get mad and do it! 450x1 thats more like it, PR DB leg curls 70x4x12, 70x20 Db extensions 100x5x15 Db side bends 70x4x10, 90x10 I love mid afternoon workouts!

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(0) Quote Reply Posted: 3/15/12 at 1:25pm
	Oooh. Making PR deadlifts on the 2nd attempt is badass.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/18/12 at 3:26am
	March 17, 2012 Bench Press 115x5 135x5 155x5 185x5 205x3 230x6 245x1 255x1 PR 265x1 PR 270x1 PR wow didn't think I had this 275x0 failing with no spotter is hard on my fat ass belly, like rolling over giant speed bump Db bench 50x5x10 Db shrugs 80x5x10 Db tris 40x5x10 Super happy with my week so far! Squats today and then de load. Had hoped to start my throws training outside this week but we've gotten another 30cm of snow in past two days. Getting really fed up with reading about throwing instead of throwing!

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(1) Quote Reply Posted: 3/18/12 at 3:44am
	That's some big, big PR action. If you'd gone straight to 275 from the 265, bet it would have gone.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/18/12 at 5:39pm
	March 18, 2012 Squats 135x5 185x5 225x5 280x5 315x3 350x6 hang snatch 135x5x5 Db leg curls 70x5x12 Db leg extensions 100x5x10 Started this week feling really good but had a real late start tonight and now looking forward to my de load week, just didn't feel real strong tonight.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/20/12 at 6:02pm
	March 20, 2012 De load week Military Press bar x 10 80x2x5 90x2x5 100x2x5 Db incline 30x5x10 Db rows 40x5x10 Tri ext's 30x5x10 Db curls 30x5x10

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/22/12 at 6:13pm
	March 22, 2012 De load week Deads 135x5 160x2x5 200x2x5 245x2x5 leg curls 50x5x10 leg extensions 70x5x10 short and sweet today, not enough sleep last night

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/27/12 at 5:24pm
	March 27, 2012 Aftter my de load week turned into no load week thanks to a leaky roof at our restaurant and visiiting friends finaly back in the basement and back to work. Start of 3rd cycle of 531 Over head press 80x5 90x5 100x5 105x5 125x5 140x11 Db incline 50x5x10 Db rows 80x5x10 Db tri extensions 40x5x10 Db curls 40x5x10 Lovimg it! weathers improving should be throwing soon!

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/29/12 at 6:02pm
	March 29, 2012 Eldest Daughters birthday! Happy fourth to my Kenzie girl! Dead lifts 160x5 200x5 240x5 265x5 305x5 345x10 rep PR! Leg curls 80x5x10 Leg extensions 110x5x10 Side bends 70x5x10 Stoked with the 10 reps went in committed for 8 and felt real good, kept going for the extra 2!

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(0) Quote Reply Posted: 3/30/12 at 1:46am
	Nice. As some friendly advice, I'm going to suggest putting a hard lock on 8 or 10 reps as a max for AMRAP on deads and maybe even squats. Even if you have a couple in the tank, leave it there. Those are the exercises you can do damage with if you get sloppy.

Kyle Mac Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 2/02/12 Location: Canada Status: Offline Points: 153	Post Options Post Reply Quote Kyle Mac Report Post Thanks(0) Quote Reply Posted: 3/30/12 at 2:30am
	Thanks Sean, you had mentioned to me before about capping out at 10 reps during your own workouts also. Was just not sure of where I would be with reps during this cycle as I had jumped up my training max by quite abit.