T-MacK FITNESS

A HUNDRED REASONS

Been working on my squats so hard this year and it was rewarded with finally getting 95kg back squat up after many failures. So I thought let's go for the big hundy and one attempt and I'm in the 100 club. What a day.

Followed up with an 80kg front squat PB.

Great week testing. Great end to a hard year of graft.

Bring on 2025 training. But a couple months off now.

New PBs

Deadlift 121kg (+1 from PB, +11 from April this year)
Sumo Deadlift 110kg (+10 on PB)
Back Squat (+7kg PB, +12kg from April)
Front Squat (+9kg PB)

GRIND

That's what's been happening in the real world, so sorry social media. But here's the 2024 update.

18 months since my last PB in the conventional deadlift. Ni**le after ni**le. Last tested my max in April this year and it was at 110kg. Cue 8 months of grinding just to get as close to 120kg as possible. When 115 went up, I thought....f**k it, go for the 1kg PB. And in a moment all of the work was rewarded. 121 complete. It's been tough if I'm honest, 2 shoulder issues, a foot problem and my knee in recent weeks, but it's all worth it in the end.

Oh and my sumo deadlift got a 10kg add on as well.

Today I'm buzzing.

Squats on Friday. Bring it on.

TWO WEEKS IN

End of week 2 of my training block. Been a bit of a slap in the face getting back into full on big 3 training.

All reps completed so far. Stick to the programming, where possible, and smash these 2024 goals to get me closer to the end goal.

Videos are of today's top sets of back and front squats. Felt weaker today but that's the ebb and flow of training (and the natural cycle of being a woman).

Looking forward to week 3 already.

RETURN OF THE MACK

First day. Back on a training plan for the big 3.

Had to come back with the deadlifts. I was absolutely buzzing and focused this morning to start things off.

Time to get my PR numbers back and then see where we go from there.

Primary Lifts:

Conventional Deadlift 8x3
Sets 1-4 60%
5-6 65%
7-8 75%

Sumo 4x5
1 65%
2 70%
3 75%
4 80%

Squats coming up at the weekend. 💪

FIRST GOAL OF 2024 ACCOMPLISHED

And who would have thought it would have been running related.

2024 Run Frimley 10km complete. Great morning in the sunshine with my buddy .

https://frimleyhealthcharity.enthuse.com/pf/theo-mackenzie

Enjoyed the challenge and will be continuing with a 5k each week as have enjoyed the outside time.

But time to focus back on the lifting goals. The weight won't lift itself.

NOT DONE MUCH RUNNING RECENTLY....

So I injured my foot....walking....about 5 weeks ago, which has limited my running. Since I got back from Madrid I've done none.

Hoping to get back to it Monday with a little help from Karen at Nautilus Physiotherapy. Ultrasound and Electrical Stimulation Therapy hoping to speed the recovery process up.

Only 3 weeks until the 10k so need to get back into the swing of it sharpish!

MADRID & UBEDA

A week ago my buddy got married. It was the finale to a lovely week in Spain. Shame about the weather....it rained everyday!

Two days in Madrid taking in the sights and then 5 days in Ubeda enjoying some time with family and friends.

I have just about recovered having been back at work for a whole week.

Note to self. You cannot live in Spain, they don't do 5am alarms or 9pm bed times.

A DIFFERENT KIND OF PB

Ran my first ever sub 30 minute 5k today and would have run it faster, if not for a dog at 4k who decided to provide a little obstacle for me to do a roly poly over. Swipe right for damage.

Had a lot of people asking what on earth I am doing with all this running.

So since New Year's Eve I have hit 3 runs a week, not missed one. All in aid of participating in a 10k "fun" run booked on May 5th.

Many, who know me, know that I am no fan of running BUT sometimes we have to do things that challenge us. This, mentally and physically, has been a challenge but I am feeling the benefits.

I won't be quitting the power lifting any time soon though...but maybe there is room for both.

10 weeks to go. A few more kilometres to add yet.