Skid (Marc's) Log

[Skid]

Congrats on the medaling,

Thanks @Renascent

Well, I spent a week in Istanbul on my way home. Saw the amazing architecture there (Hague Sophia, etc.) and got back late Saturday night. Never did get over my illness and even last night almost vomited in bed

Was supposed to work today, but used a sick day to try to get back into this time zone and eat some of the foods I normally eat. Felt good enough late in the day to do the first workout I've done since competing. Took things real easy...

Warm up - 500M row

I don't really have a training plan yet, so just did some light work to get my muscles going again.

SSB squat
Bar-10
160-5
270-5,5,5, - Did these all really deep. Felt good

Bulgarian Split squat - First time doing these. Took a bit of getting used to where/how to place my rear foot. Weight felt light
BW-5 (each side)
20-5 Used dumbbells for these
30-5

Bench - Medium grip (between my comp grip and close grip)
Bar-10
155-5
220-5
265-5,5,5, These were harder than anticipated - My bench really falls off fast when I don't train.

Incline DB press
40-10
65-10,10,10, These went easy

Superset:
DB curls - 30-10,10,
Ab wheel from knees - 5,5,
GHR - BW-10,10,

[Skid]

I did the Calgary barbell program for the past 16 weeks. Was asked on the other forum as to whether I will keep using it. I had decent results but I'm a bit of a program jumper. I'll come up with a plan in the next week or so.

I bought a powerlifting program from Mitch Hooper (worlds strongest man) and it looks interesting. The program requires a leg press machine which I don't have so that may affect whether I do it or not. I just may buy a machine though, we'll see...

Warm up - 500M row

No program yet, just doing the basics for now.

Deadlift - things felt a little creaky today. Weight felt heavy but moved OK
155-5
265-3
375-2
440-1
375-5

Bench
Bar-10
155-5
265-3
330-1
352-1
286-3,3,
155-10,12, did these Spoto style

[Skid]

Still messing around...

Squat
Bar-10
155-5
265-8,8,8, - Was going to go for 12 but am still working my way back after a 2 week layoff. On the plus side I feel a lot better now.

Bench
Bar-10
132-5
199-10,12,12, These went better than the squats

BW Chins
Overhand - 5,5,
Underhand - 5,5,

DB incline press
40-10,
65-12,12,12,

BW GHR - 10,10,

DB curls - 35-12,12,12

[Skid]

Deadlift
155-5
265-5
375-5,5,5,

OH Press
Bar-10
133-8,8,8, Easy peasy

Bench Grip BB row to chest
Bar-10
155-10

DB Bench
75-10
85-12,12

DB Delt raises
10-10
15-10,10,

Incline bench DB curls
30-10,10,

[Skid]

While competing in Mongolia, my wife and I made good friends with another Canadian competitor and his wife. He competed in both Classic and Equipped and said he had a couple of bench shirts that were too big for him but that might fit me. He sent them to me and I received them yesterday. Inside was another surprise for me.

I found out I finished 3rd in GL points (a system the IPF uses to determine the best lifters) for all Masters 3 lifters no matter their weight. I even beat the fellow that took gold in my weight class because I was lighter than him and he only beat me by a small margin. I got a really nice framed medal with best lifter 3rd place. It's the nicest award I've ever received.

My new friend attended the awards banquet at the end of the meet. I was going to attend as well, but my flight out was cancelled so I had to leave a day early and miss the dinner. He collected the prize for me and sent it with the bench shirts. His wife even sent a gift for my wife. We rode camels there and my wife told her she regretted not buying a camel stuffy at the time, so she bought one for my wife later on. Such nice people!

Anyways, I'll try the shirts on this weekend and see if they fit. Maybe I'll try equipped lifting as well...

Today:

Paused Squat - 265-5,5,5, buried these and paused for a 2 count, lifted on 3

Chain squat - 330 + 36 chains - 5,5,5,

Close grip bench - 220-10,10,10, few reps in the tank left

Chins BW - OH-6,6, UH-6,6,

[Hardartery]

While competing in Mongolia, my wife and I made good friends with another Canadian competitor and his wife. He competed in both Classic and Equipped and said he had a couple of bench shirts that were too big for him but that might fit me. He sent them to me and I received them yesterday. Inside was another surprise for me.

I found out I finished 3rd in GL points (a system the IPF uses to determine the best lifters) for all Masters 3 lifters no matter their weight. I even beat the fellow that took gold in my weight class because I was lighter than him and he only beat me by a small margin. I got a really nice framed medal with best lifter 3rd place. It's the nicest award I've ever received.

My new friend attended the awards banquet at the end of the meet. I was going to attend as well, but my flight out was cancelled so I had to leave a day early and miss the dinner. He collected the prize for me and sent it with the bench shirts. His wife even sent a gift for my wife. We rode camels there and my wife told her she regretted not buying a camel stuffy at the time, so she bought one for my wife later on. Such nice people!

Anyways, I'll try the shirts on this weekend and see if they fit. Maybe I'll try equipped lifting as well...

Today:

Paused Squat - 265-5,5,5, buried these and paused for a 2 count, lifted on 3

Chain squat - 330 + 36 chains - 5,5,5,

Close grip bench - 220-10,10,10, few reps in the tank left

Chins BW - OH-6,6, UH-6,6,

Very nice. It's nice to have a little hardware to be nostalgic about.

[houzi]

Nice people! I really want to try try equipped benching, it looks very fun, compared to equipped squatting which just looks uncomfortable!

[Skid]

Very nice. It's nice to have a little hardware to be nostalgic about.

Usually you get trinkets, but this one is nice.

Nice people! I really want to try try equipped benching, it looks very fun, compared to equipped squatting which just looks uncomfortable!

I've never tried either, but will get my boys to pull the shirt on this weekend and give it a go assuming I can make it fit. My son tried it on (about the same size as me upper body) and he said it actually hurts. He couldn't even pull his arms back to his chest no matter how hard he tried. Need about 300 more pounds maybe to get depth

Still haven't fully landed on a workout plan going forward, but for the next two months will be doing higher rep more power-building types of workouts. At least that's the plan now.

Starting in January I'll start on a powerlifting program to get me in shape for provincials in March, then probably going to do Nationals again in Sept. Then maybe head to South Africa for Worlds in Oct if I can qualify again. That all assumes no one stronger than me bumps me out.

Today - felt a bit out of sorts and weak today. Also, had some spicy asian soup a couple hours before my workout. Regretted that once I started the deficit deadlifts.

3" Deficit deadlifts
265-8,8,8, - Starting all these exercises fairly light. Will work up slowly

3" Block pulls
375-5,5,5, intended to do 8's but 5 felt enough. Haven't done these since I don't know when (many years). Didn't really feel easier than regular deadlifts.

Incline bench @ 40 degrees incline
199-8,8,8, At least these went easy - 3-4 reps in the tank

1 Arm row
75-12
85-12

Bent over rear delt flies - Ist time doing these - They activated my sore neck muscle which has been dormant for a few years. Now its sore again
10-10
15-10

[houzi]

I've never tried either, but will get my boys to pull the shirt on this weekend and give it a go assuming I can make it fit. My son tried it on (about the same size as me upper body) and he said it actually hurts. He couldn't even pull his arms back to his chest no matter how hard he tried. Need about 300 more pounds maybe to get depth



Also, had some spicy asian soup a couple hours before my workout. Regretted that once I started the deficit deadlifts.

I know that bench shirts can really bite into the skin, and that it takes a while to get used to. I guess get some practice in with board presses or something.
Im considering purchasing a maddog black slingshot, its not a bench shirt but at least I can put it on and off by myself since I lift alone.


As for the asian soup.... yeah I learned that lesson when I first began living here in China: be very mindful of what I eat if I intend to train later in the day!

[Skid]

I know that bench shirts can really bite into the skin, and that it takes a while to get used to. I guess get some practice in with board presses or something.
Im considering purchasing a maddog black slingshot, its not a bench shirt but at least I can put it on and off by myself since I lift alone.
As for the asian soup.... yeah I learned that lesson when I first began living here in China: be very mindful of what I eat if I intend to train later in the day!

That's the one thing that doesn't appeal to me about equipped lifting - Needing someone else to help you put the gear on. I normally work out alone too. I guess you can get a larger shirt that you can put on yourself. That's what the guy who sent the shirts to me does, but they're less effective that way.

Re: China - Where do you live? I've been to China twice on business - Both times to Hangzhou and Beijing with a short stop in Hong Kong - I managed to see a few sites when there. Rode the bullet train from Hangzhou to Beijing which was a cool experience.

[houzi]

I know that bench shirts can really bite into the skin, and that it takes a while to get used to. I guess get some practice in with board presses or something.
Im considering purchasing a maddog black slingshot, its not a bench shirt but at least I can put it on and off by myself since I lift alone.
As for the asian soup.... yeah I learned that lesson when I first began living here in China: be very mindful of what I eat if I intend to train later in the day!

That's the one thing that doesn't appeal to me about equipped lifting - Needing someone else to help you put the gear on. I normally work out alone too. I guess you can get a larger shirt that you can put on yourself. That's what the guy who sent the shirts to me does, but they're less effective that way.

Re: China - Where do you live? I've been to China twice on business - Both times to Hangzhou and Beijing with a short stop in Hong Kong - I managed to see a few sites when there. Rode the bullet train from Hangzhou to Beijing which was a cool experience.

I live down in Yunnan province, which is in the south west. Its not too cold in winter, not too hot in summer! We avoid the humidity due to the altitutude.

[Skid]

Warm up - 500M row

Squat
Bar-10
155-5
265-12,12,12 - few reps in reserve but still cardio. Will keep with 12's but start bumping the weight up each week.

Bench
Bar-10
155-5
265-1
308-1
Added bench shirt - First time trying this
308-1 - Went down 2-3 inches - need more weight
375-1,1, Went down maybe 1/2 way range of motion - Felt weird and not sure I like it. Shirt needs to be broken in so may do this each week and adding more weight.
Took off shirt
205-12,12,12,12, - Added 5 pounds from last week and another set. several reps in the tank. Will add 5 pounds/week and stay at 12's

Chins
Bw-5,5, Arms were tired from all the benching. Did a few tricep pushdowns too. Called it a day as it was getting late.

[Skid]

Deadlifts
155-5
265-3
330-1
385-5,5,5, Just another deadlift day,

OH Press
Bar-10
110-5
155-1
200-1, didn't feel too bad, haven't done anything heavy in a long time so will increment these up
160-5,5,5,

Bench grip BB row to chest - benching in reverse
160-10,10, already warmed up from DL's so went right into these.

DB bench
85-12
95-12

DB Curls
35-10
40-10

[Skid]

Tired - Pushed yesterday's workout into today

Paused SSB squat
Bar-10
160-5
270-5,5,5, Easy, several reps in the tank

Bench
Bar-10
155-5
265-2
315-1
Added shirt - lowered to 2 board height (set safeties there):
375-1
397-1
419-1 vid below
Removed shirt, put on sling shot:
375-1 - did full range of motion - touched chest
Removed sling shot
Close grip:
227-10,10,12 - Did these non-stop for the pump



Chins - Did overhand grip BW-7,7,7,

[houzi]

Tired - Pushed yesterday's workout into today

Paused SSB squat
Bar-10
160-5
270-5,5,5, Easy, several reps in the tank

Bench
Bar-10
155-5
265-2
315-1
Added shirt - lowered to 2 board height (set safeties there):
375-1
397-1
419-1 vid below
Removed shirt, put on sling shot:
375-1 - did full range of motion - touched chest
Removed sling shot
Close grip:
227-10,10,12 - Did these non-stop for the pump



Chins - Did overhand grip BW-7,7,7,

That 419 looked pretty smooth! Road to 500 starts here!

[Skid]

Thanks @houzi ! - I'm not sure how far I'll go with equipped. But will see if I can touch my chest at some point. Will do a couple of equipped benches on Fridays for now.

Warm up - 500M row

Well, I thought I'd give lighter weights and higher volume a run, but same as previous times all that volume got me was soreness in my joints. Notably my R shoulder and R hip. I've got old joints and shouldn't wear them out more than necessary.

I'm cutting volume and increasing intensity for now. I'll see how 1 heavy set and a couple of back off sets go. I get some volume with just warm ups Plus I'll do a couple of accessory exercises as well.

Warm up - 500M row

Squat
Bar-10
155-5
265-5
330-2
375-1
420-1
330-5,5, Easy enough - I'll titrate up from here

Bench
Bar-10
155-5
265-2
320-1
380-1 - used slingshot for this
265-5,5, - Took a medium grip, between comp and close. Will vary my grip as I go.

Cable delt raise -10,10, - forget the weight

DB curl on incline bench - 30-12,12,

Ab wheel-10

[Skid]

Block pull Deadlift 3" block - I'm only going to deadlift once/week, alternating block pulls, deficits, and regular each week. At least that's the plan for now. Built myself some blocks last weekend
Bar-10
155-5
265-3
375-3
440-3
485-3 Vid below


OH Press
Bar-10
155-2
200-1 - strict
220-1 - not quite strict
160-5,5,

BW Chins - 8,8, - Worked out with my daughter and she did 9 strict no kip for 3 sets!

DB bench
50's for 10
95's for 12,12,

EZ bar curl - 100-10

Suit case abs - 15

[Skid]

Warm up - 500M row

SSB 2 count pause squat
bar-10
160-5
225-2
285-5,5,5,

Close grip bench
Bar-10
155-5
265-2
325-1
Added bench shirt - set safeties just above a 2 board press - Tried the smaller of the two shirts at my friend's recommendations. It really dug into my triceps. Don't know if I could ever get the bar to my chest. I haven't tried pulling though, just letting the weight come down. It really feels tight on the chest. Weird feeling and I don't really know what I'm doing.
375-1
420-1
440-1 - Vid below
Removed shirt, resumed close grip
265-5,5,


Ab wheel - 10,10,

DB curls - did a few

[Skid]

Simple workout today as I was running late
Squats
Bar-10
155-5
265-5
375-2
425-1
340-5,5,

Bench
Bar-12
155-5
265-2
325-1
385-1 - Used my blue slingshot for this one rep
270-5,5,

[Skid]

Deadlift
155-5
265-5
330-2
397-5,5,5,

OHP
bar-10
132-5
200-1
220-1 cheated a bit for this
165-5,5,5,
I haven't done much pressing since for me it doesn't really carry over to my benching. Since I'm in an "off season" i'll continue to drive this upward. I'm a ways off from where my press was previously, although my bench is near its all time highs.

Chins
BW-9,9, - pulling my fat body up! I need to start a cut or do some cardio or something!

Incline bench
155-5
220-5,5,

BB row
155-5
200-5,5,

Ab wheel-10