Skid (Marc's) Log

[Skid]

Block deadlift of 3" blocks
bar-10
155-5
265-5
375-1
440-1
508-5 vid - may be dropping to triples soon. This was tough, but maybe tired from squatting heavy yesterday too.


RDL's - did a back off set to stretch my back out after the block pulls.
337-5

DB incline (slight) bench
75-10
120-8,6,5, - vid - hit a wall on these after the 1st set.


Chins
BW-5,5,6, getting weaker on these.

DB rows
120-8,8,

DB curls - did standing, sitting on incline bench, and preacher style

[MailmanMuscle]

DB incline (slight) bench
75-10
120-8,6,5, - vid - hit a wall on these after the 1st set.


Chins
BW-5,5,6, getting weaker on these.

Have you done, or considered doing these, before the deadlifts?

[Skid]

Have you done, or considered doing these, before the deadlifts?

Never - Just habit I guess, doing the heaviest stuff first. May give that a try next week.

Everything felt really heavy today - may need a deload soon.

Leg press
Sled-10
90-5
180-5
270-3
450-1
500-7,7,7, Felt really heavy, left a rep or two in the tank. Wasn't going to do a 3rd set but steeled up and did it. Will work to get to ten over the next couple weeks unless I take a deload

Close grip bench - super setted these with the leg press
bar-10
155-5
220-5
282-5,5,5,5,5,

DB OHP
75-6,10,5, All over the place rep wise with these. Should have warmed up with a lighter weight first. Ran out of gas last set, but taking short rests.

Lat cable pull down - super setted these with the OHP
180-10
225-10,10,

Skipped the curls today - too tired.

[Skid]

Squats
Bar-10
155-5
265-5
375-1
425-5,5,5, Vid of 2nd set - I filmed the first set from the back and my depth seemed high, so I filmed from the side to get a better view of depth


Calf raises
90-12

Bench
Bar-15
155-5
265-2
320-3,3,3, - Used 50 pound drop off weights for first rep so 370 negative - vid below - I'm near the end of progression on these. Will have to come up with something new programming wise.
225-10 - finisher set to get a few reps and unwind my delts


Cable tricep press downs
90-10
135-10,12,

[cole]

Good work as always skid

[Skid]

Good work as always skid

Thanks @cole

Deadlifts
Bar-10
155-5
265-3
375-3
475-5 vid


Incline DB press - Small incline
50-10
120's-8,6,7, Left a rep in the tank for all sets - vid


Chins
BW-6,6, - These bother my R shoulder for some reason - maybe a good reason to stop doing them but that would be a cop out.

BB rows
155-10,10, - did these strict since the weight wasn't too heavy

[Skid]

Accessory Day

Leg press
sled-10
180-5
360-5 Adding 2 wheels each side at a time so warm ups don't take so long
430-8 - Thought this was 500 but forgot to load one side - seemed light for 500...
500-8,8,10, Working for these!

Close grip bench - super setted with leg press
Bar-10
155-5
242-5
288-5,5,5,5,5

Sitting DB OHP - super setted these with lat pull downs
40-10
65-10,10,10, 1st time doing these this way for many years. Thought it would be harder than standing - might be easier.

Cable lat pull down - bought some new attachments of various widths with a neutral angle. Feels much better on my shoulders
180-10
235-12,12,12

[Clearwater47]

Yeah, seated DB OHP definitely feels a bit easier. Must be because of the back support.

What kind of attachments did you get? I got some MAG attachments a few years ago and really like those. Feels weird to use a 'normal' lat pulldown bar for me now. The more neutral grips just feel more natural.

[Skid]

What kind of attachments did you get? I got some MAG attachments a few years ago and really like those. Feels weird to use a 'normal' lat pulldown bar for me now. The more neutral grips just feel more natural.

Got a set of 5 of this style - but from another supplier. Can't seem to link it because the text is too long.
https://fitnessnutrition.ca/products/vi ... 5oQAvD_BwE

As soon as I started to warm up for squats I knew today would be a tough workout. I pushed pretty hard last week and was probably due for a deload. Today my body said yes, you need a deload.

I'm trying to stay in competition shape because I may be selected for the Canadian team for Worlds again which is being held in October in South Africa. I'll find out hopefully soon. Regardless this will be my last year of competing. It's too much commitment, and frankly is taking too much out of me. I have a full time job, and a farm on the side, so the energy I spend lifting heavy weights and the recovery process doesn't leave me with enough energy to do everything.

Squat
Bar-10
155-5
265-5
375-1
430-5 - I probably could have cranked out another couple of sets, but felt very burnt out and decided not to push things - Vid of 1st set below


Calf raise 155-25

Bench
Bar-10
155-5
265-1 - Similar to squats this just felt too heavy. I stopped here despite having planned to go higher
155-10,10, - Just did a couple of light sets to keep mobile

Lat pull down
135-10,10, these were super easy too.

Deadlifts on Wednesday will likely be a big deload as well. Might as well maximize recovery.

[Skid]

Deload Continues, took off 30-40% of normal workload

Deadlift
Bar-10
155-5
265-5,5, Nice and easy

DB Incline bench
40-10
65-10,10,

Lat pull down (instead of chins) - Note the weights aren't accurate due to the pulley system. maybe 60% of indicated weight.
135-10
270-10,10,

BB Row
155-8,8,

DB Curls - standing, sitting, preacher - 1 set of each with light weights

[Skid]

Missed friday's workout - was a deload week anyways. Will probably change up my programming soon too. Probably do a heavy single and some lighter back off sets of 5.

Squat
Bar-10
155-5
265-5
375-1
430-5,5, - Didn't bother with a third set.

Calf raise
155-30

Bench
Bar-10
155-5
265-1
320-3, Didn't feel like doing two more sets at this weight so backed off.
265-5,5,

Lat pulldown
135-10,10, - just did these to stretch out my shoulders from benching.

[MailmanMuscle]

Have you heard any news about Worlds yet?

[Skid]

Have you heard any news about Worlds yet?

No, nothing yet. Hopefully by month end.

Deadlift - 3" deficit
Bar-10
155-5
265-5
365-5 - Left a few in the tank


RDL's - did these 3" deficit too for the ham stretch
365-5

Incline Dumbbell bench
50-10
105-8,8,

Chins
BW-5,5,

DB 1 arm row
105-8,8,

Curls - did a few sets

Ab wheel - 5 Still very sore in my groin. Must have pulled it bad when I did sprinting a while back.

[Skid]

I just received news that I am indeed on the Canadian Powerlifting team, and am good to go to Worlds in South Africa. Sort of bittersweet news for me. I can't take it easy over the summer, and have to focus on training. The competition date for my age and weight class is set for October 6.

Accessory day
Leg press
90-10
360-5
450-5
550-3,3,3, - a couple reps in the tank for these.
370-5,5, - easy back off sets for volume

Close grip bench - super setted withleg press
bar-10
155-5
243-5
293-5,5,5,
243-5,5, - easy back off sets for volume

Super setted these 3 exercises below

Hack squat
sled-5 - last time I did these my left knee hurt as I strained my acl - felt good today
20-5,5, - still easy but haven't done these in a while so took it easy

DB OHP - sitting
40-10
75-8,8,

Lat pull down to tricep press
135-10
180-10,10,

[Clearwater47]

Congrats! South Africa should be fun.

[Skid]

Congrats! South Africa should be fun.

Thanks @Clearwater47 ! Since I'll be going that far I'll plan a vacation around it.

Did some Google sluething today. I found a program that should fit well with my objectives and preferred way of training. Will start this Monday

https://liftvault.com/programs/powerlif ... #more-8749

My meet just happens to be 15 week out as well so the timing should be good. I may substitute a few exercises in/out as well. Seriously considering buying a leg extension/leg curl machne a well.

[lheugh]

If you'd like some holiday-related input (I am South African) I'd be happy to assist!

[JohnHelton]

Congrats, Skid! That is amazing!

[Skid]

If you'd like some holiday-related input (I am South African) I'd be happy to assist!

@lheugh I'd love to hear some suggestions!

Thanks @JohnHelton !

[Hardartery]

I just received news that I am indeed on the Canadian Powerlifting team, and am good to go to Worlds in South Africa. Sort of bittersweet news for me. I can't take it easy over the summer, and have to focus on training. The competition date for my age and weight class is set for October 6.

Accessory day
Leg press
90-10
360-5
450-5
550-3,3,3, - a couple reps in the tank for these.
370-5,5, - easy back off sets for volume

Close grip bench - super setted withleg press
bar-10
155-5
243-5
293-5,5,5,
243-5,5, - easy back off sets for volume

Super setted these 3 exercises below

Hack squat
sled-5 - last time I did these my left knee hurt as I strained my acl - felt good today
20-5,5, - still easy but haven't done these in a while so took it easy

DB OHP - sitting
40-10
75-8,8,

Lat pull down to tricep press
135-10
180-10,10,

Sweet. I haven't been to S Africa yet but I have heard that it's quite nice.