Power Macro Review……….

As of May 20^th, on my 60^th birthday I will be entering the next phase, the next area of specificity of my annual plan. Yep, we will start the Endurance Macro; more running, additional cardio circuits and more reps with lighter weights. Not only do you need to be strong, you need tenacity, you need the endurance to finish if you’re ever gonna’ gain on that Last 10 Pounds.  

So let’s see what we got from that Power Macro. If you remember I was going for Workout Density, e.g. how much weight you could move in a fixed time period. The focal points of my Power Macro workouts were based on the following primary routines;

• Triple Pec Superset
•  Drop Set Smith Box Squat with Pull Up

These routines were completed at the front end of each workout session following a 10 minute warm up specific to upper or lower splits. Generally the routines were completed in about 20 minutes. After completing these primary routines, any number of supplemental exercises were added to fill out the workout session; an additional 30 to 60 minutes. The actual routines are listed in previous blog entries. And the results from my first Power Macro are;

Upper Body (Triple Pec Superset)
Exercise	Sets	Reps	Total Weight Moved
Guillotine Press	8	8	11,200   (175*64)
Elevated Pushup	8	9	----------
Row	8	8	1080   (115*64)
These 3 exercises completed as a superset; Press, Pushup, Row. There is a 1 minute walk on a treadmill plus setup for next set, e.g. 1 min 15 sec rest. Calculated Press 1RM – 219.

Lower Body (Drop Set Smith Box Squat with Pull Up)
Exercise	Sets	Reps	Total Weight Moved
Heavy Squat	4	8	7,520    (235*32)
Drop Set Squat	4	12	6,480    (135*48)   14,000 Total
Pull Up	4	8	----------
These 3 exercises completed as a superset; Squat, Drop Set Squat and Pull Up. There is approximately 2 to 3 minute rest between sets to allow heart rate to settle out. This set is like an extended Sprint; very, very whole body. All squats are Box Squats. Calculated Squat 1RM – 294.

Also realize that there were some changes in the middle of this macro that were not planned, but consciously made. The most relevant was switching from a non-counterweighted smith to free weights or standard barbell back squats. On the smith in Korea, where we had started this macro, we were up to a 125 Kg (275 lbs) working weight. When I made the switch, it was like starting over and we only made it back to a 235 lbs working weight. 235 lbs X 8 for 4 sets of box squats is still pretty darn good for a 60 year old, not to mention super setting in a second drop set of squats plus the pull ups. Yes, even though there was a change there was still progression.  And as noted above, the lower body work routines were more like doing a sprint than a heavy lift.

Anyway, whatever the numbers may be, they are now documented as a baseline for next year and as a challenge for anyone that reads this. Get-R-Done!!!!

Measurements………..  

We’ll start out with weight. We’re up to 191 lbs, WOW!!! We started out in December at 185. And in fact my December 2014 weight was 5 pounds heavier than it was in June 2014 when I broke my foot. OK, since my last endurance like training period, my Japanese adventures with running and injury, a period that spanned 10 months, I’ve gained 11 pounds. And yes, there is some fat gain, especially considering my ‘See Food’ diet plan. But just how much fat was gained? The latest skin folds are;

Skinfolds
Pec	9	Calculated BF = 13.9 Realistic BF (+4) = 18 to 20
Ab	12
Thigh	14
Body fat calc is from ExRx and is Age Corrected to 60. Yes I have gained fat, 3 to 5% in the last year.

What about the other measurements? For this we are going to use the notes I collected from reading Your Muscular Potential by Casey Butt, PhD. Now remember, Dr. Butts used 19 to 25 year olds as a basis for his algorithms; I’m 60.

	5’9” Average Joe (15% BF)	5’9” Mark Jennings (Realistic BF)	5’9” Chiseled Athlete (10% BF)
Chest	38.7”	42.5	45.5”
Bicep	13.1”	15	16.7”
Forearm	12.1”	12	13.3”
Neck	15.3”	15.5	16.3“
Waist	33.5”	37	30.3”
Hips	41.0”	41	38.0”
Thigh	22.1”	24	24.8“
Calf	14.3”	16	16.4“
Torso Shape	Inverted V à	Rectangular à	Positive V à

Power Macro Thoughts…………..

  

The hardest part of this first Power Macro was holding back on the cardio, e.g. those morning runs. In Korea, before we started dividing the year into specific activities, Power, Endurance and Sculpting, I felt really bad about missing a run due to poor weather, etc… It was driving me nuts. And when we got into this first Macro, there were a couple of mornings I got all dressed up for a run then remembered……it’s a day off. Go figure.

I was a bit disappointed on my final weight for the squat. I have hoisted heavier in the past. However, the thing I need to keep reminding myself of is previously I did not squat as deeply, they were more 1/4 or 1/3 squats. The box squats kept me honest as far getting down to thighs parallel to the deck. And with that said, there is a noticeable improvement in quad definition and mass. Based on this, ‘deeper squats equals better definition”, next year, the next Power Macro, the plan is not so much about additional weight, but an even deeper squat at the same weight.

I was also a bit disappointed with the wide grip guillotine bench press. I thought I would see better pec development in the mirror; there may be a bit of improved definition along the outside edge but it’s marginal. During the triple pec supersets, there is a nice chest pump from the bench press followed by a set of pushups, maybe a ‘D’ cup, but nothing that lasted.

Between pull ups, defining the lats, the Arnold presses, lateral raises and the laying revers flies to get better definition in the deltoids, there is a noticeable improvement in the entire shoulder girdle; more width and depth plus better definition in the upper back.

And the man pooch and love handles, well they’re still there, taunting me, telling me that I need to work harder and ditch the ‘See Food’ diet plan. Bottom line; old school digestive aids (HCL and enzymes) are not a replacement for dedication and hard work. Sorry Vince Gironda, old school is no match for age, genetics and gluttony.  

Conclusion……….

I feel this first Power Macro was successful, but it’s time to move on. I’ve documented what works and what is marginal. Next year, the next cycle, we’ll go after those weak areas. Gota’ stay committed to gain on those Last 10 Pounds.

MMJennings