Skid (Marc's) Log

[Skid]

Thanks @cole !

Did a light workout today:

Bench
Bar-10
155-10
220-10
242-10,10,

OH Press
Bar-5
155-5,5,

Lat pulldown
90-10
135-10
180-10,10,

DB curl
30-10,10,

[Skid]

Squat - It's been a week now since my meet so doing some squats to prevent DOMS if waited too much longer. Will try to figure out my future programming this weekend.
Bar-10
155-5
220-5
265-5
330-5
375-2

[Skid]

Warm up - 500M row

Started the Calgary Barbell 16 week powerlifting program today.
https://liftvault.com/programs/powerlif ... eadsheets/

If I go to worlds, that meet is ~ 16 weeks out so this program should work well timing wise. For now I will follow it closely, but I may substitute some accessory exercises, or do less work than programmed as it is a 4 day a week program with deadlifts twice a week. I have to be careful with deadlifts as I burn out quickly on those. We'll see how it goes...

Starting with light weights so that is good. I like a program I can ease into

Squat - 3 minutes rest between sets
KG/LB
Bar-10
70/155-5
120/265-3
140/308-7,7,7,7

Comp Bench - 2 minutes rest between sets
bar-10
70/155-5
102.5/225-7,7,7,7,

OH Press
Bar-10
60/132-8,8,8,

BB bent over row
70/155-12,12,12

GHR
Bodyweight-12,12,

[Skid]

Deadlift
KG/LB
70/155-5
120/265-2
153/337-7,7,7,7,

3 count pause bench
Bar-10
70-155-5
93/205-5,5,5, easy peasy

SSB paused squat
bar-5
72/158-5
122/270-2
135/297-5,5,5,

Incline DB row
35-8
50-8
65-8,8,8,

[Skid]

Pin Squat - set pins just below comp depth. Rested weight on pins each rep then picked it up
KG/LBS
Bar-10
70/155-5
120/265-3
138/303-6,6,6,

Spoto Bench - stopped bar an inch away from chest each rep. I forgot how difficult that is!
Bar-10
70/155-5
110/242-3
128/281-6,6,6, Going for RPE 8. Exceeded rpe 8 on last set probably 9

DB row
45-10
65-10
85-10,10,10,

Bird dogs - 10,10, didn't find these useful. too easy, not sure if I'll continue with these

Suitcase abs - 15,15, - these are more of an ab challenge for me.

[cole]

I like bryce krawkoswzwzkski so ill be interested to see how the program goes

[Skid]

I like bryce krawkoswzwzkski so ill be interested to see how the program goes

Wow, you even spelled his name right . It seems like a good program, lots of variety but totally powerlifting focussed. It's actually harder than it looks at first glance.

[Skid]

2 count pause deadlift
KG/LBs
70/155-5
120/265-2
143/315-6,6,6,

T&G Bench
Bar-10
70/155-5
95/209-10,10,10,10,

Romanian DL - Deadlift overload! My R hip isn't liking all this deadlifting. This was pretty light though
70/155-5
90/198- 8,8,8,

Bench grip Chinups - BW-5,5,5,
Dips BW-5,5,5, - Haven't done dips or chins for a while so starting in easy on both of these

[Skid]

Week 2
Warm up - 500M row

Squat - working set at 70% 1RM
KG/LB
Bar-10
70/155-5
120/265-3
148/325-6,6,6,6, Went well, tried to push as fast as possible out of the hole. A few reps left in the tank each set

Calf raise - not part of the program but good for my feet
70/155-12,12,

Comp Bench - Again 70% of 1RM same as squats
Bar-12
70/155-5
108/238-6,6,6,6, - Same as squats went easy, a few reps in the tank each set

OH Press
Bar-10
65/144-8,8,8, RPE 7ish

Barbell Row
75/165- 8,8,8,

GHR
BW-12,12,12

DB Curls - not part of program but did these between sets of squats/bench
30-10,10,10,10, easy peasy

[Skid]

Deadlift - @70% of 1RM
KG/LBG
70/155-5
120/265-3
160/353-6,6,6,6, Happy with these, although not too heavy these were just right leaving a few reps in the tank. Back and R hip feel good so far.

3 count paused bench @ 60% 1RM
bar-12
70/155-5
95/210-6,6,6, Seemed too easy despite adding 2.5kg more than programmed. Will bump up my training max in the program.

Paused SSB Squat - No sleeves
Bar-5
72.5/169-5
112.5/246-2
132.5/291-6,6,6, While the bench was too easy, this was a little too hard. May have to change my SSB training max down in the program.

Incline DB row
50-8
75-8,8,8,8, Will add weight to these for next time.

[Skid]

Pin Squat @ 70% 1RM
kg/Lb
Bar-5
70/155-5
120/265-3
148/325-5,5,5, - Felt good, moved well

Spoto Bench @70% 1RM
Bar-10
70/155-5
110/242-3
130/286-5,5,5,

DB row
65-10
95-10,10,10,

Suitcase Abs - 15,15,15,

DB curls
35-10,10,10,

[Skid]

Paused deadlift -
70/155-5
120/265-2
148/325-5,5,5,

T&G Bench
Bar-12
70/155-5
105/231-10,10,10, - did a narrower grip on these.

Romanian Deadlift
70/155-5
100/220-8,8,8,

Chins/dips - did two sets of BW for 6 reps. Could do more but they bother my R shoulder and my shoulder is mostly happy right now and I don't want to affect that. I probably won't keep these up. I may substitute lat pull downs and tricep press downs instead as they don't bother my shoulder.

[Skid]

Week 3
Warm up - 500M row

Squat - 73% of 1RM
Bar-10
70/155-5
120/265-5
153/337-6,6,6,6,

Comp Bench - 73% as well
bar-12
70/155-6
115/264-6,6,6,6,

OH Press
Bar-8
50/110-5
70/155-7,7,7,

BB Row
80/177-8,8,8,

GHR - Red band - 10,10,10,

DB Curls - Did these while resting between sets
30-10
35-10,10,10,

[Skid]

Deadlift @ 73%
165/363-6,6,6,6,

3 Count pause bench
105/231-4,4,4,4,

SSB Paused Squat
140/308-4,4,4

Incline DB row
85-8,8,8,8,

[Skid]

Pin Squats
Bar-5
70/155-5
120/265-2
143/315-6,6,6,

Spoto Bench
Bar-5
70/155-5
120/265-2
135/297-4,4,4,

DB Row
65-8
95-8,8,8

Suitcase Abs - 20,20,20,

[Skid]

Was tired, and definitely didn't feel like working out today.

2 count pause deadlift - paused right off the floor
70/155-5
120/265-2
165/363-5,5,5, - while hard these went better than I thought they would.

Touch and go bench
Bar-12
70/155-5
110/242-8,8,8,

Skipped the Romanian deadlifts today

Chin ups BW-5,5,5,

Cable French presses - just trying these so went light
45-10,10,
55-10

[Skid]

Week 4
On Sunday we climbed the sea to summit trail which is about a kilometer of elevation. My son recorded 14000 steps on his phone. I was a bit tired and sore still yesterday so pushed the workout to today. Interesting enough the soreness in my quads has mostly disappeared. I did lots of 1 legged squats climbing up rocks and other obstacles.

Warm up - 500M row

Squats - 75% of training max
Bar-10
70/155-5
120/265-2
160/352-5,5,5,5,5,

Calf raises - 70/155-10

Comp Bench - 75% of training max
bar-12
70/155-5
120/265-5,5,5,5,5,

OH Press
Bar-10
73/160-7,7,7,

BB row
Bar-8
83/183-8,8,8,

GHR with yellow band - 10,10,10,

DB curl (while resting between other sets)
30-10
35-10
40-10

[Skid]

Deadlift
70/155-5
120/265-2
170/375-5,5,5,5,5,

3 count pause bench
bar-10
70/155-5
113/249-5,5,5,5,5, since this felt light I increased the pause to a 5 count on the last 3 sets

SSB Pause Squats
Bar-5
70/155-5
100/220-2
135/297-5,5,5,

DB incline row - All this rowing is growing my lats. The paused bench seemed much easier as my lats seem to be taking some weight
75-8
95-8,8,

Also, yesterday in my log I mentioned the soreness in my legs had mostly disappeared, I meant the chronic soreness, not the soreness from the climb. I think all the "reps" I did climbing helped with my quad soreness.

[Skid]

Pin Squat
Bar-5
70/155-5
120/265-5
153/337-5,5,5, - Surprised that these went fairly easily. Had a few reps in the tank

Spoto Bench
Bar-10
70/155-5
110/242-2
130/286-6,6,6, Unlike the squat these were 9's. I stopped and paused at my sticking point 2 inches off my chest.

DB rows
105-8,8, Getting late so stopped at two sets. Tired too, as it's been a long week. Didn't bother with abs.

[Skid]

Week 5
Warm up - 500M row

Squat
bar-10
70/155-5
120/265-3
160/352-1
175/385-3,3,3 - 80% of training max
150/330-5,5, 65% of training max back off sets

Comp Bench
Bar-10
70/155-5
110/242-2
135/297-3,3,3,3, - 80% of training max
113/249-5,5, - 65% of training max

Stiff leg deadlift
70/155-9
80/176-9,9,9, - did these as more of a stretch - stayed light as I haven't done these in a while

Side planks - 30 seconds each side - 1,1, - Just did 2 sets, again new exercise so I don't want to push hard just yet