Skid (Marc's) Log

[Skid]

No row today - R hip is sore so trying not to stress it

Bench
Bar-20
177-10
243-5
282-3
320-3,3,
309-3 - dropped weight for last set - I'm doing an aggressive bench program and didn't know if I would get a 3rd rep on 320.

Circuit 1
Bench grip BB row - 188-10,10,
Lat pull down - 270-10,10,
Lying tricep extension with easy curl bar - 110-10,10,

Circuit 2
Cable cross body tricep extension 50-12,12
Straight arm band pull-aparts red band - 15,15,
DB curl - 40's-12,12,

[Skid]

Same workout more or less as last Monday

Warm up - 500M row

Squat
Bar-10
155-5
265-1
315-6
353-4
385-8,8,8, - Last week of 8's, going to 6's next week

Calf raise
199-12,12,

GHR - Yellow band-11,11,

Suitcase abs - 26
Frog stretch - ~30 seconds - good for the hips
Hanging Knee raise - 16

[Skid]

Warm up - 500M row

Bench
bar-20
172-10
242-5
287-5,5,5,

DB incline bench
45-10
95-10

DB delt raise
10-10
15-16

Tricep push down
145-12,12

Face pulls (black band) - 12,12,

EZ bar curl
110-8,8,

[Skid]

Warm up - 500 meter row

Deadlift
155-5
265-1
330-1
385-4
440-2
491-2 - Video
385-8


Power shrugs
385-8,10

Stiff leg deadlift
275-5,5,

BB Row
275-5,5,

Chin ups
BW+25-6,5,

Good morning
210-5,5,

Ab wheel-12,12,

[Skid]

elt a bit tired today so focused only on the important stuff.

Bench - This is the end of a 6 week cycle which called for a heavy single as a test for the next cycle. I was programmed for a bit more weight, but since I failed this weight 2 weeks ago and had difficulty with completing all the reps in the subsequent day's training I cut back the weight. The weight seemed appropriate...
Bar-10
175-5
242-2
282-1
320-1
359-1 video - heavy single - My youngest boy (just turned 15) spotted me
282-5 Back off set


Bench grip BB row
200-10,10, strict

Went through the motions on the following. Didn't really try hard.

Extra wide grip OH Chin ups - 5,5,

DB Standing tricep extensions - 35-5,5,

[Skid]

Long day;Transferred all the turkeys into their new coop and run today, then drove down to Vancouver to pick up my daughter and all her stuff from university.

Warm up - Usual rowing machine

Squat
Bar-5
155-5
265-2
320-6
375-3
408lb - 6,6,6,

Followed up with calf raises, GHR, suitcase abs and frog (hip) stretches

[Skid]

I'm starting my next cycle of bench training this coming Sunday, so today was a light maintenance/screw-around day with no real objective in mind.

Warm up - Usual 500M row

Bench
Bar-12
155-5
265-5,5,5, long pauses on chest concentrated on driving the weight off my chest and up as fast as possible.

Overhead press - Haven't done these in what must be a year or so
Bar-10
155-5,5,5, - I didn't try pushing things too hard so stopped with 4-5 reps in the tank

DB incline press
65-12,12, - I have been doing incline DB presses so perhaps these have helped maintain strength in the OHP

DB delt raise
15-10
20-10

[Skid]

Warm up - Rowing machine

Deadlift
155-5
265-1
330-1
397-4
447-2
502-2 - Video - felt heavy, have to remember to keep my knees locked at the top
397-9


Power Shrug
397-10,10,

Stiff leg deadlift
287-5,5,

BB row
287-5,5,

Chinups - underhand grip
BW +35 - 5,5,

Good mornings
220-5,5,

Ab wheel - 15

[Skid]

Bench day - Back is a bit sore and I'm fatigued from splitting and stacking ~ 2 cords of wood over the last couple days from some trees I knocked down a few weeks ago. I guess I'm not as young as I used to be. The mind is willing but the body isn't!

Comp bench - Starting my new 6 week cycle which should take me right into my next competition.
Bar-12
161-10
231-5
271-3
304-2
341-1,1,1,1,

Bench grip barbell row (non stop/strict)
176-10,10,

Ultra wide grip OH chinups-6,6,

Lying tricep extensions with EZ curl bar
110-10,10,

DB curls
35-12,
40-10,

[Skid]

Warm up - usual 500M row

Squat
Bar-5
155-5
265-2
315-6
385-2
435-5,2,5, Mis-grooved the second set and said screw it to repeating , video last set


Calf raise
199-10,12,

GHR with yellow band - 10,8,

Suitcase abs - 30 (failure)

Frog stretch - 30 seconds

Hanging knee raise to chest - 25 (failure)

[Hardartery]

Warm up - usual 500M row

Squat

435-5,2,5, Mis-grooved the second set and said screw it to repeating , video last set

Nice!

[Skid]

Thanks @Hardartery

Warm up - 500M row

Bench ( 3 count pause)
bar-10
160-10
242-5
272-3
304-3,3,3,

Overhead Press - 2nd week doing these
bar-5
165-5,5, + 5kg from last week. Will add 5kg/week until things get difficult, likely next 2-3 weeks

DB incline press
40-10
75-12,12,

DB delt raise
20-10,10,

[Skid]

Warm up - 500M row

Bench
Bar-10
160-10
232-5
272-5,5,5,

OH Press - Moved this from Thursday to Sunday to even out my pressing day workload better
Bar-5
177-5,5,

Bench grip barbell row
183-10,10,

Wide grip overhand chins
BW-7,7,

Lying tricep extensions
115-10,10,

DB curls
40-10,
45-10,

[Skid]

Warm up - 500M row

Squat - Had a poor showing today. Legs were sore, I felt and was weak for some reason and was a little light headed after some of the lighter warm ups.
Bar-10
155-5
265-3
315-5
385-2
430-1 - getting worried as these felt heavy
462-1,1, - These were supposed to be 3 sets of 4 but no way today. These singles were near 100% effort
352-1 - thought I'd do a set of 5 or so but ran out of strength entirely
155-10 - Did these ass to grass and beltless. Kinda felt good to do these.

Not sure what the issue today was with squats. Kind of concerning 5 weeks out from my meet. However I've been doing a lot of physical work on the farm and at work so maybe that's taking away from my training. Maybe I'm sick too since I don't normally get light headed/dizzy on warm ups. I think I will add a light squat day before deadlifts on Thursday just to keep in the groove as maybe a week between squats is too much.

Calf raise
155-15

GHR with yellow band - 10,10,

Suitcase abs - 31 (failure)

Frog stretch - 30 seconds

[Skid]

I gave some thought to my lack of strength and energy squatting yesterday. At my age (turning 60 in August) I'm probably not getting enough recovery. Between my job and tasks I need do on the farm, these are things I pretty much have to do so no choice there. With regards to training, I'm doing a fair bit of accessory work. With 5 weeks to go before my meet, it's time to drop everything except for the main lifts to allow for maximal recovery. Going forward to my meet my training will be something like this:
Sunday - Bench
Monday - Squats
Wednesday - Bench
Thursday - light speed squats with chains, Deadlift

[Skid]

Bench - Still shedding fatigue - Tired, didn't feel like working out today. Nice that I'm only doing 1 exercise so it went quick
Bar-10
165-10
242-5
275-3
315-2
352-1 - Was supposed to do 4 singles at this weight but the first moved too slow so dropped 10kg
330-1,1,1,

[cole]

you were hitting it pretty hard for multiple sets in a row. i like your new setup though

[Skid]

Speed squats
Bar-5
155-5
200 + 40 chains - 3,3,3,3,3,

Deadlift
155-5
265-2
330-2
396-2
440-2

[Skid]

you were hitting it pretty hard for multiple sets in a row. i like your new setup though

Yeah, burnt myself out I think. Cutting back on the volume and weights a bit until I get some momentum going again. Hopefully real soon LOL

[Skid]

Comp Bench - Medium day
Bar-12,
165-10
242-5
275-3
315-3,3,3,