Skid (Marc's) Log
Moderator: Chebass88
- Skid
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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,
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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
Bar-10
155-5
220-5
265-5
330-5
375-2
- Skid
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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,
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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,
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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.
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.
-
- Registered User
- Posts: 2892
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Skid (Marc's) Log
I like bryce krawkoswzwzkski so ill be interested to see how the program goes
- Skid
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
- Skid
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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.
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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,
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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.
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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,
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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,
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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,
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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.
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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.
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
- Registered User
- Posts: 1811
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
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
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