Skid (Marc's) Log

[Skid]

Deadlift
Bar-10,
155-5
265-5
375-2
440-1
496-3 vid


Romanian Deads
298-5,5, Adding 5kg/week

OH Press
Bar-10
155-2
225-2 - Shitty form - mix of push and strict. Shoulder's a bit sore so dropped weight
188-5,5, Did these strict

Plank style chins - BW-7,7,5 ran out of steam

Candlestick abs - 10,10,10,

[Skid]

Programmed and used my new leg press/hack squat machine today. The carriage is very heavy, so heavy in fact that my wife can't even leg press it (not that she's very strong, but still...) much less hack squat it.

Leg press
Carriage-10
50-10
90-10
140-10
180-10
230-10,10,10,

Paused Bench - close grip - wasn't into benching today so didn't push too hard
bar-10
155-5
265-2
309-4,3,3,
220-10

Hack squat - still a few settings to determine. The bottom foot pads/back rest has 5 different angle options.
Carriage-5,5,5, The carriage is heavy enough for now. Will bump the reps higher before adding weight. These are like a sissy squat so they really focus on the quads.

Incline DB press at 50 degrees - long pause/pec stretch at the bottom
65's-10
75's-10,10,10,

DB curls and ab wheel too.

[Skid]

Not feeling that great today. I had chicken pox as a kid, and now am susceptical to shingles although I haven't had them in years. Stress brings them on and things have been pretty stressful at work lately so maybe that's it. Had a sore break out over my left eye, saw a doctor and got some anti viral pills. Hopefully goes a way in a few days.

After the squats didn't move very well I decided to deload the rest of the workout. Probably a good thing since the bench felt way heavier than it should have.

Squat
Bar-10
155-5
265-5
375-1
418-1
463-1 vid
397-5,5, These went easier than I thought they would since 463 didn't move very fast


Bench
Bar-15
155-5
265-2
308-1
330-1
275-5,5,

Barbell row
155-10,10,

Did some calf raises, GHR's, and Ab wheel too.

[Skid]

3" deficit deadlifts
Bar-10
155-5
265-5
375-5,5,5,
I think I've found a bit of a groove with deadlifts. Alternating deficits, block pulls and regular deadlifts at 1 variety once each week seems to not burn me out like constantly doing the same variety week after week. The deficits and block pulls are easier than my normal deadlifts; at least at the weights I'm using. This seems to leave me fresh every third week for a heavy normal pull. I'll keep doing this until it stops working.

Romanian Deadlifts (or stiff leg??)
Basically sticking my ass out with almost straight legs and lightly touching off the floor
308-5,5, still pretty easy but I like the stretch.

Press
Bar-10
155-2
220-5 Vid- Did 1 strictish and the rest push press. I'm going to ramp the weight up on one set of push presses weekly.
199-5,5, did these strict


Did some chins and candlestick ab work as well

[Skid]

Leg press
sled only-10
90-10
180-10
250-10,10,10, - will bump these up 20lbs/workout

Hack squat
sled-10,10, - took a couple weeks to get the groove of these. Will start adding weight next workout

Close grip bench - did these in between leg presses and hack squats
Bar-15
155-5
265-2
308-1
352-1- vid
293-5,5,5,
199-12 - was going to rep these out to 20 but got a pain in my R shoulder so stopped early


Incline DB press - super setted these with lat pulldowns below
65's-10
85's-8,8,

Lat pull downs - simulated the angle of the incline bench but pulled instead of pushed
90-10
135-20,25 - Got a real pump in the lats past 20 reps.

Did DB curls and suitcase abs too. Abs still baked from Wednesday's candlesticks.

[Skid]

Squat
Bar-10
155-5
265-5
375-2
425-1
468-1 Vid - Not the best angle for this
402-5,5, These felt strong


Bench
Bar-lots
155-5
265-1
308-1
341-1,1,1, Vid
292-5,5,


BB bent over row
165-10,10, strict

Did GHR's, calf raises and ab wheel too

[MailmanMuscle]

Those singles look legit! Depth looked good, even from that angle, and no doubt about the pause on the bench.

[Skid]

Those singles look legit! Depth looked good, even from that angle, and no doubt about the pause on the bench.

Thanks Mailman! Good to see you on the forums again! Following your latest work!

Deadlift off 3" blocks
155-5
265-3
375-2
485-1
507-3 vid - forgot to chalk and my grip was slippery
518-1


OHP
Bar-10
155-2
226-5 Vid - 1st was strict, last 4 were push press. By strict I'm using the definition of strict where the belt buckle does not drop. Like the type of strict before they dropped the press in the Olympics for being to cheaty I can't seem to keep my knees fully locked!
205-4,5, did these strict using my previous definition.


Plank pullups - BW-6,5,7,

Candlestick abs - 10,10,10, - getting better/stricter at these as my abs get stronger

[MailmanMuscle]

Those singles look legit! Depth looked good, even from that angle, and no doubt about the pause on the bench.

Thanks Mailman! Good to see you on the forums again! Following your latest work!

My man! Glad to find a familiar face. Looks like you’re crushing it.

[Skid]

My man! Glad to find a familiar face. Looks like you’re crushing it.

Thanks man!
At some point in the not too distant future, like you, I will likely go train for more physique than pure powerlifting. This probably is my last year of heavy lifting then will start to take it easier on my body and joints. I'd like to get down to a healthy 200 lbs. That's going to take a lot of will power.

Leg Press
Sled-10
90-10
180-10
270-10,10,10,


Hack squat - These really isolate the quads. Looking forward to pushing the weights up with these
Sled-5
50-10,10, Doesn't seem like much weight but the sled alone is probably around 200 lbs


Close grip bench - Did these between legpress/hacksquats
Bar-10
155-5
265-2
330-1,1,1, Singles - Vid
265-8,8, repped out


Lat pull downs
160-21,20

DB Press
65-15,15 - Instead of going heavier repped these out a bit. Stopped a few reps from failure

Did some DB curls and suitcase abs too.

Going forward I probably won't post anymore leg press or hack squat videos, as they are accessory lifts.

[MailmanMuscle]

That LP/HS is in your house/garage? That set up is fantastic.

[Skid]

That LP/HS is in your house/garage? That set up is fantastic.

Thanks Mailman! Yes in my basement. I live out in the country so there are no nearby gyms. I would like to get a combo leg extension leg curl machine too but am running out of room. We have two squat racks too because my kids have friends over so it can get crowded. Maybe they will move out someday!

Welp, signed up for another meet. BC provincials in mid March. My youngest son and a nephew will be competing as well.

Squats
Bar-10
155-5
265-5
375-2 Added knee sleeves here
430-1
473-1 Vid
407-5,5, Back off sets


Comp Bench
Bar-lots
155-5
265-2
308-1
346-1,1,1, vid 1st set
291-3,3,3, went for speed on these


Did rows, ab wheel, GHR and calf raises too

[hector]

@Skid , that’s awesome! What are your goals for the meet?

[Skid]

@Skid , that’s awesome! What are your goals for the meet?

Thanks Hector, I'm always hoping for a 500lb squat in comp. We'll see!

[MailmanMuscle]

Welp, signed up for another meet. BC provincials in mid March. My youngest son and a nephew will be competing as well.

That’s what I’m talking about!

[Skid]

That’s what I’m talking about!

Deadlifts - This week was normal deadlifts which I now do once every 3 weeks.
Bar-10 - stretch
155-5
265-3
375-1
440-1
507-3 vid Last rep seemed the quickest and easiest.
485-1 - Counting this as a rep but just loaded the weights onto my rack for easy unloading


Romanian/Stiffleg deadlifts
330-5,5,

Press
Bar-10
155-2
232-5 Vid - 1st rep was strictish, the rest were push press
199-4,4, - dropped weight from last week as I was a bit tired after deadlifts


Plank Chins BW-7,6,7,

Dragon Flags Abs - 10,10,10, - form gets better every week

[cole]

This probably is my last year of heavy lifting then will start to take it easier on my body and joints.

Ill believe it when I see it Mr International Powerlifter!

[hector]

@Skid , that’s awesome! What are your goals for the meet?

Thanks Hector, I'm always hoping for a 500lb squat in comp. We'll see!

B M F!!!!!!!!!!!

[Skid]

B M F!!!!!!!!!!!

Hector, I'm so old I have no idea what that means!

Ill believe it when I see it Mr International Powerlifter!

I know, I know, I've said I'm done competing before. I'm starting to feel it in my bones now. Maybe I'll be like @MailmanMuscle and start bodybuilding now! I don't want to scare anyone posing in a bikini bottom though

Leg press
Sled -10
90-5
180-5
270-5
300-10,10,10,

Hack squat
Sled-5
70-10,10,

Close grip bench - did these between sets of leg press/hack squat
B-10
155-5
265-2
308-1
335-1,1,1,

Incline DB press - super setted these with lat pull down
65-10
85-12,12,

Lat pull down at same angle as incline DB press
135-10
180-20, 18

Did DB concentration curls and suitcase abs too

Geez, I need to lose some weight. My gut is really sticking out. Despite trying to eat clean I can't seem to cut weight. I guess I'll have to cut down to 2 slices of pie after supper

[MailmanMuscle]

I know, I know, I've said I'm done competing before. I'm starting to feel it in my bones now. Maybe I'll be like @MailmanMuscle and start bodybuilding now! I don't want to scare anyone posing in a bikini bottom though

This is actually my baseline goal for the contest - don’t scare anyone or embarrass myself.