starting strength gym
Page 102 of 127 FirstFirst ... 25292100101102103104112 ... LastLast
Results 1,011 to 1,020 of 1262

Thread: Skid (Marc's) log

  1. #1011
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Warm up - 500M row

    More warm up (circuit)
    Step ups to 12 inch block - 20lb-10,10,10,10,10, each leg
    Band pull thru's with 125lb green band - 8,8,8,8,8

    Speed squat
    bar-10
    155-5
    265-3
    265 + 60 chains - 3,3,3,3,3,3, ~45 seconds rest between each set.
    last set


    Accessory circuit
    Hanging knee raise - 6 to each side - 1,1,1,
    suitcase abs - 8,8,8,
    Frog stretch - 20 seconds-1,1,1,

  2. #1012
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Workout specific warm up circuit:
    DB bench press - 35's-25,25,25,25
    Lat pull down - 135-25,25,25,25
    Banded tricep extension - 25,25,25,25 - These fried my triceps

    Feet up tempo bench
    bar-10
    155-5
    220-8,8,8,8,8,8, - last sets went easier than the 1st few as my triceps recovered from the band work

    Accessory circuit:
    Body weight rows -10, 10
    Tricep kick backs - 15-10,10, - should have went a little heavier with these but my triceps were tired.
    Face pulls - 15,15

  3. #1013
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up - 500M row

    More warm up circuit:
    12" box step ups - each leg - 10,10,10,10,10,
    Band pull thru's - 10,10,10,10,10

    SSB squat
    Bar-10
    159-5
    269-3
    379-2,2,2,2,2,2, last set video


    Conventional Deadlift - actually felt good today
    155-5
    265-3
    378 + red band -3,3,3
    422 + red band - 3, video


    Hanging knee raise - 30
    GHR - 10,10, bodyweight

  4. #1014
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up circuit:
    DB bench - 35-25,25,25,25,
    Seated Cable row - 135-25,25,25,25
    DB skull crushers - 20-25,25,25,25,

    Bench
    Bar-10
    155-5
    265-1
    287-5,5,5,5,5,5,5,

    Accessory circuit (all at 3+3 tempo):
    Cable lat pulldowns - 180-10,10,
    Side laying tricep extension - 20-12, 25-12
    DB Single arm lat raise - 15-12,12,

  5. #1015
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up - 500M row
    Quick and relatively easy workout today which is good as I haven't slept well the past two nights and work has been physically demanding.

    Workout specific warm up circuit
    12' box step ups (each leg) - 10,10,10,10,10,
    Band pull thru's - 10,10,10,10,10,

    Speed squat - 45 seconds between worksets
    Bar-10
    155-5
    276-1
    276 + 40 chains - 3,3,3,3,3,3,
    last set video


    Accessory circuit:
    Hanging knee raise to alternating sides - 12,12,12,
    Suitcase sit-up - 6,6,6,
    Frog stretch 20 seconds - 1,1,1,

  6. #1016
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up - 500M row

    Same as yesterday, a nice easy workout to end the week. Doing heavy squats/deadlifts Monday, heavy bench Tuesday, Thursday/Friday are the light and dynamic days, at least until today.

    Workout specific circuit:
    DB bench press (neutral grip)- 40's - 25,25,25,25,
    Cable pull down to forehead (bench grip) - 135-25,25,25,25,
    Cross body tricep extension (thumbs in) - red band - 25,25,25,25,

    Speed bench, 1 count pause on chest
    bar-10
    155-5
    135 + 40 chains - 3,3,3,3,3,3,3,3,3,3,maybe 30 seconds rest between sets - I could have done all 30 reps in one set, but was concentrating on moving the bar as fast as possible

    Accessory circuit:
    Incline bench chest supported DB row - 85-10,10,
    Cable tricep pushdown - 90-10, 115-10,10,
    Bent over rear DB fly's - 10-20, 15-20,20,

  7. #1017
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up - 500M row

    Workout specific warmup circuit:
    12" box step ups - 10,10,10,10,10,
    Heavy band pull thru's - 10,10,10,10,10,

    SSB squat
    bar-5
    159-5
    269-3
    385-2,2,2,2,2, video last set -


    Comp squat
    265-1
    375-1
    440-1

    Deadlift
    155-5
    265-1
    380 + yellow band-3
    406 + yellow band-2
    430 + yellow band -2 video - Should have put it back down but I racked it to take the weights off


    hanging knee to chest - 20,20,

  8. #1018
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up - 500M row

    Workout specific pre-fatigue circuit
    DB bench with reverse grip - 65's-12,12,12,12
    DB row to hip - 75-12,12,12,12,12
    Cable tricep press down with wide grip - 115-12,12,12,12,

    Narrow grip tempo bench
    155-5
    243-6,6,6,6,6,6,6,6, - arms were pretty smoked after these and the earlier DB bench presses - video


    Accessory circuit
    DB row to stomach - 95-10,10,10,
    Lying tricep extensions (1 arm at a time) - 25-10,10,10,
    Band pull-aparts at forehead level - red band-15,15,15,

  9. #1019
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up - 500M row

    Workout specific warmup circuit:
    12" box step ups - 10,10,10,10,10,
    Heavy band pull thru's - 10,10,10,10,10,

    Speed Squats - 45 seconds rest between sets
    Bar-8
    155-5
    265-3
    275 + 60 chains - 3,3,3,3,3, 1st set felt creaky, got better as the sets progressed
    Last set video:


    Accessory circuit:
    Hanging knee raise to sides of chest (6 each side) - 3 sets
    Suitcase abs - 6,6,6,
    Frog stretch - 20 seconds -3 sets

  10. #1020
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    starting strength coach development program
    Warm up - 500M row

    Bench pre-fatigue circuit:
    DB bench neutral grip - 65's-12,12,12,12
    Lat pull down wide grip - 180-12,12,12,12
    1 arm band tricep press down - yellow band - 12,12,12,12

    5 count eccentric bench
    Bar-5
    155-3
    275-3,3,3,3,3,3,
    Video


    Accessory circuit (all smooth tempo)
    Lat narrow grip pulldown to 6" in front of chest - 160-12,12,12,
    Incline prone tricep kickbacks - 20-12,12,12
    Side delt raise - paused at top then 5 count eccentric - 20-12,12,12

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •