Skid (Marc's) log

[skid]

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,

[skid]

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

[skid]

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

[skid]

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,

[skid]

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,

[skid]

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,

[skid]

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,

[skid]

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,

[skid]

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

[skid]

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