Skid (Marc's) Log

[Hardartery]

Warm up - 500M row

Squat specific warm up circuit:
Copenhagen squeeze - 5,5,5, - fairly advanced exercise - caused some discomfort in my healing groin
Decline sit up - 12,12,12,
DB pullover/squat - 40-7,7,7

Box squat - never done these before so didn't know how heavy to go. Was going for A 2 rep max so went up cautiously. 3 minutes rest between sets.
Bar-5
155-5
265-2
375-2
408-2
430-2
454-2
463-2 - video below
474-1 - 463 went pretty good so I felt 474 could double but I stopped at 1 as 2 reps was probably borderline and I didn't want to dump the bar sitting down.


Accessory circuit:
Hip thrust - 195-10,10,10,
Reverse hyper - green rogue band - 10,10,10,
Kneeling band crunches - 20 second hold - 1,1,1,

Sumo Deadlift
155-5
265-2
375-2 - I've never done these "heavy" before and my hip flexibility isn't the best with my groin issues. Was supposed to go for a 2rep max but 375 with these felt heavy enough so I stopped there.

You are generally expected to actually pause on the box and relax the hips momentarily. It looked easy enough though. These are a thing that can blow up fast (I got to 600 lbs back in the day), but IME only help if that addresses the weakness. For me it did not.

[Skid]

You are generally expected to actually pause on the box and relax the hips momentarily. It looked easy enough though. These are a thing that can blow up fast (I got to 600 lbs back in the day), but IME only help if that addresses the weakness. For me it did not.

Yeah I was prepared to sit, but my programming was just to lightly touch my butt to the bench for whatever reason. Not sure why, as like you say it really is not much different than squatting normally except trying to maneuver my butt over the bench.

[Hardartery]

You are generally expected to actually pause on the box and relax the hips momentarily. It looked easy enough though. These are a thing that can blow up fast (I got to 600 lbs back in the day), but IME only help if that addresses the weakness. For me it did not.

Yeah I was prepared to sit, but my programming was just to lightly touch my butt to the bench for whatever reason. Not sure why, as like you say it really is not much different than squatting normally except trying to maneuver my butt over the bench.

That whole sitting back thing seems iffy at first, I agree. Seems like a test of faith more than anything else.

[Skid]

Warm up - 500M row

Bench specific warm up circuit with 35 lb DB's. 1 minute rest between circuits:
Reverse grip DB bench - 5,5,5
Neutral grip DB bench - 5,5,5
Normal grip DB bench - 5,5,5
Reverse to Normal DB bench - 5,5,5,

Pull Circuit - 6 minutes steady no rest between exercises:
Lat pulldown - 135-6
DB row - 65-6 each arm

Speed bench press - fast eccentric and concentric - should have lowered the chains a bit since they didn't drop much weight at the bottom. Lots of tension on the bands.
Bar-5
155-5
188-1
188 + yellow bands + 36 chains - 2,2,2,2,2,2,2,2 - 1 minute rest between sets
Last set

[Skid]

Warm up - 500 M row

Squat specific warm up circuit
Step ups to 12" box with two 50lb DB's - 20,20,20,
Leg curls - Heavy Purple band - 8,8,8,

Speed Squats - lots of tension on the blue bands, hoping they didn't snap
Bar + blue bands (BB's)-5
70 + BB's - 5
265 + BB's 2,2,2,2,2,2,
Last set


SSB good mornings
1st rep - 6 second pause, subsequent reps 3 second eccentric, short rest between sets
Bar-4
117-4
139-4,4,4,

Hanging knee raise to chest - traction after the good mornings!
4,4,4,4,4,4,

Cool down circuit:
Single leg hyper (no weight) - 20,20,20,
Kneeling ab crunch (two purple bands) - 20,20,20,

[Skid]

arm up - 500M row

Bench warm up circuit:
Bench press bar only - 15,15,15,15,
Horizontal cable row - 135-15,15,15,15,

Speed bench - My comp is just over a week away. Speed bench is supposed to prime me for heavy lifting - we'll see!
165-2,2,2,2,2,2,

12 minute accessory circuit:
Supine floor flies - 20-8
Single arm DB rotator - 10-8
DB chaotic shrugs - 65-8 (need shorter bands)

[cole]

Good luck Skid!

[Skid]

Thanks @cole

Warm up - 250M row

Now 6 days out from my comp where I hope to qualify for Nationals. As luck has it I caught a nasty cold late Friday and by Saturday was quite sick. I've been putting in lots of OT at work, plus working out 4x/week took its toll I guess. Feeling slightly better today so hopefully be somewhere near back to normal by Sunday.

More warm up:
single leg extensions - 10,10,10,
blue band pull throughs - 10,10,10,

Speed Squats: Hip joints feel creaky and painful from the cold but by the 6th set were feeling a bit better.
Bar-5
155-5
275-2,2,2,2,2,2,

Speed deadlifts
155-5
265-1
315-2,2,2,2 same as squats 4th set felt the best.

Accessory circuit:
Twisting knee raise - 10,10,10,
Suitcase abs - 10,10,10,
Frog stretch - 10 second hold x 3 each side

[Skid]

Warm up - 500M row

DB bench press warm up circuit with 40's - do all 20, rest 45 seconds, then repeat:
reverse grip - 5
neutral grip - 5
normal grip - 5
reverse to normal at top - 5

Pull circuit - 6 minute timer non stop:
Cable close grip pull down - 135-8
DB row - 65 - 8

Speed bench - with yellow bands and 1 set of chains (36lbs). 45 second timer between sets, fast descent, faster ascent
bar-5
121-2
121 + bands/chains - 2,2,2,2,2,2,2,2,

[Skid]

Meet Results:

I competed last Sunday and despite being quite sick and fatigued met my goal of a qualifying total for Nationals in the M3 age and 105kg weight class.
In KG:
Squat - 180, 210 (fail due to depth), 215
Bench - 140, 150, 155 (failed)
DL - 200, 225, 235 (failed)
Total - 590kg
I know I can do more, but with only 1 month prep, recovering from a groin pull, working a 60 hour week just prior to the meet, and being quite sick with a nasty cold I figured I did OK. The important thing is I qualified, and now have 3 months to prepare for Nationals.

Today:
500M row warm up

For some reason I have a painful lower back on the left side. I was a bit sore from the meet, but its gotten worse all week. Figured just sitting around wasn't getting it any better so did a light workout.

Workout specific warmup - 12 minutes non stop:
Poliquin step ups - 25 lb DB's each hand - 10
Band pull thru's - black band - 10

Speed Squat
Bar-5
110-5
155-5
187-2
187 + 36 chains - 3,3,3,3,3,3,3,3, - 45 seconds rest between sets

Snatch grip Deadlift
155-5
220-2,2,2,2, 45 seconds rest between sets

Accessory circuit - 3 rounds non-stop:
Hanging knee raise with twist - 10 (these felt great on my back in the dead hang position)
suitcase sit up - 10
tactical frog - 20 second hold

[Hardartery]

Meet Results:

I competed last Sunday and despite being quite sick and fatigued met my goal of a qualifying total for Nationals in the M3 age and 105kg weight class.
In KG:
Squat - 180, 210 (fail due to depth), 215
Bench - 140, 150, 155 (failed)
DL - 200, 225, 235 (failed)
Total - 590kg
I know I can do more, but with only 1 month prep, recovering from a groin pull, working a 60 hour week just prior to the meet, and being quite sick with a nasty cold I figured I did OK. The important thing is I qualified, and now have 3 months to prepare for Nationals.

Today:
500M row warm up

For some reason I have a painful lower back on the left side. I was a bit sore from the meet, but its gotten worse all week. Figured just sitting around wasn't getting it any better so did a light workout.

Workout specific warmup - 12 minutes non stop:
Poliquin step ups - 25 lb DB's each hand - 10
Band pull thru's - black band - 10

Speed Squat
Bar-5
110-5
155-5
187-2
187 + 36 chains - 3,3,3,3,3,3,3,3, - 45 seconds rest between sets

Snatch grip Deadlift
155-5
220-2,2,2,2, 45 seconds rest between sets

Accessory circuit - 3 rounds non-stop:
Hanging knee raise with twist - 10 (these felt great on my back in the dead hang position)
suitcase sit up - 10
tactical frog - 20 second hold

Good job on the meet! Hopefully the back changes it's mind soon.

[JohnHelton]

Congrats on qualifying!

[cole]

Good job skid

[Skid]

Thanks @Hardartery , @JohnHelton , and @cole ! I've got 3 months to really get my act together and train for Nationals which luckily is just 1 hour away from me in Vancouver. I've got to work through a sore back currently and try to prevent any further injuries or set backs. I really have to prevent being stupid and knowing when to stop before I hurt myself. Below is a good example...

Well I paid for the last workout with an extremely sore back/piriformis muscle. Could hardly bend over and put my socks on in the morning. Was in pretty good pain the past couple days but today felt a bit better. My son showed me a couple stretches today which really helped. Helped enough that I could do a lite upper body workout today.

Warm up circuit (no rest between exercises):
DB bench press 35-20,20,20,
DB row - 35-20,20,20,

More warm up (10 minute timer non-stop)
reverse grip pulldown - 180-6
Rolling tricep extensions - 20-6

Speed bench with chains and bands
133 + yellow bands + 36lb chains - 2,2,2,2,2,2,2,2

Felt a couple twangs and twinges in my back but hopefully didn't affect my recovery. I'll do a few stretches tonight too.

[Skid]

Worked outside today on my beehives on my day off. Armored up the stand where I keep them to keep the bears out. My back felt stiff and sore in the cold. Didn't know how the workout would go today.

Warm up - 250M row - felt a bit uncomfortable on my back so stopped early.

Leg warm up circuit (12 minutes non stop):
Poliquin step up - 25lb DB's-10
Band pull through's - heavy purple band - 10

Speed Squat
Bar-5
155-5
199-3
199 + 36 chains - 3,3,3,3,3,3,

Accessory circuit:
Hanging knee raise - 10,10,10, (these bothered me a bit but not enough to stop)
Suitcase sit ups - 10,10,10,
Tactical frog - 20 second holds - 1,1,1,

We'll see how I feel tomorrow. Hopefully no issues. I did some stretching after the workout to unscrew my back

[Skid]

Day 1 - training for Nationals - 12 weeks out

Warm up - 500M row

Workout specific warm up circuit:
DB bench - vary hand position from set to set - 35's-25,25,25,25
Cable lat pull-down - 135-25,25,25,25
DB tricep kick backs - 20-18, 15-20, 10-25,25, had to drop weight on these to get 25.

Speed bench
Bar-10
145-3
145 + yellow band + 1 chain - 3,3,3,3,3,3,3,3,3,3, vary grip width though-out. Bands were taut

Accessory circuit:
Snatch grip row - 155-10,12,12,
Narrow grip bench - 220-10,10,8 - gassed out on these
Side DB raises - 10-12,15,15,

[Skid]

Warm up - 500M row

Workout specific warm up circuit (12 minutes non stop):
Poliquin step ups 30 lb DB's -10,
Band pull thru's - heavy purple band - 10

Beltless Speed squat:
bar-5
155-5
210-3
210 + 36 chains - 3,3,3,3,3,3,3,3, 45 seconds rest between sets

Beltless Snatch grip deadlift (45 seconds rest)
155-5
245-2,2,2,2,

Accessory circuit no rest between exercises:
hanging knee raise with twist - 16,16,16,
Suitcase abs - 16,12,10, abs gave out on second sets
Tactical frog stretch - 20 second hold x 3

My back is 95%+ and groin seems to be healed, so everything is looking good going forward.

[cole]

My back is 95%+ and groin seems to be healed, so everything is looking good going forward.

good news!

[Skid]

Thanks @cole

Missed my workout yesterday so did it today.

Warm up circuit
DB bench press (varying grips each set) 30-25, 35,25, 40-20, 35-25
Cable Lat pull down 90-25, 115-25,25,25,
Banded tricep pushdown (palms down) - red band-25,25,25,25

Narrow grip bench (1/2" in from center smooth section)
Bar-5
155-5
198-5
209-5
215-5
220-5
225-5,5, Weights felt good and all lifts went fast

Accessory circuit:
Incline bench chest supported DB rows - 25-25,30,35
Incline bench chest supported DB tricep kickbacks - 10-25,30,30
Banded face pulls - red band-35, yellow band - 35,40

[Skid]

Warm up - 500M row

Circuit
Leg extension - f'd around with bands - unsatisfactory - perhaps a Xmas present coming up?
Leg curl - Same as above
Reverse hypers - Basically did leg swings

Box squat - 14 inch height - first time doing these with full sit. Harder than expected considering the weight
bar-5
155-3
265-2
304 - 2,2,2,2,2,2,
last set:


Sumo deadlift
155-5
265-2
298-8,8,8, - cardio
370-2 - These felt heavy, but when finished I lifted it onto the rack conventional and it felt just as heavy that way.

Hanging knee to chest from dead hang - 30 non stop