Skid (Marc's) log Skid (Marc's) log - Page 103

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  1. #1021
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    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    Warm up - 500m row

    More warm up
    Poliquin step ups 80-10,10,10,10,
    Heavy band standing crunches - 10,10,10,10,

    SSB squat
    Bar-10
    159-5
    269-2
    335-1
    401-2,2,2,2, Last set video


    Deadlift with yellow band (65+ pounds at top of pull)
    155-5
    265-3
    330-1
    396-2
    418-2
    440-2 video


    Hanging knee raise - 20,20,

  2. #1022
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    Dec 2022
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    look very strong...sucks trying to re- rack the dl with the bands.

  3. #1023
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    Dupe
    Last edited by skid; 01-24-2023 at 08:27 PM. Reason: Duplicate

  4. #1024
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    Quote Originally Posted by lou tuch View Post
    look very strong...sucks trying to re- rack the dl with the bands.
    Thanks Lou, Yeah fighting the bands but at least it's easier to unload the weights

    Exactly 3 weeks out from when I compete at Nationals...

    Warm up - 500M row

    Pre-fatigue circuit:
    DB bench - 75's-12,12,12,12,
    Lat pull down to chin - 225-12,12,12,12,
    DB fold-ins - 40's-12,12,12,12

    Tempo Bench, pause last rep
    Bar-10
    155-5
    265-1
    298-3,3,3,3,3,3,3, video - camera isn't quite level...


    Accessory circuit
    DB incline chest supported rear fly's - 20-12,12,12
    Tricep press down - 140-12,12,12,
    DB incline chest supported Y raises - 10-12,12,12 - lightest weight but hardest exercise today.

  5. #1025
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    Warm up - 500M row

    Quick/Easy workout today

    More warm up (circuit):
    Poliquin step ups with 90lbs - 10,10,10,10,
    Heavy band standing crunches - 10,10,10,10,

    Speed squat
    Bar-6
    155-5
    275-1
    275 + 40 chains + black bands - 3,3,3, video last set


    Accessory circuit:
    Hanging knee raise alternating to each side - 12,12,12
    Suitcase abs - 6,6,6,
    frog stretch 20 seconds - 1,1,1,

  6. #1026
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    Oct 2011
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    Warm up - 500M row

    Felt a bit sick today with a headache. Hopefully over this soon.

    Bench specific warm up circuit:
    DB bench - 40's-25,25,25,25
    DB stiff arm pullover - 45-20,20,20,20,
    DB Incline bench supported tricep kickbacks - 20's-25,25,25,25

    Light weight speed bench paused reps
    165 + 30 chain - 3,3,3,3,3,3,3,3,

    Accessory circuit
    BB row with bench grip - 155-8, 199-8,8,
    Incline DB fold-ins 3x3 tempo - 30's-10, 40's-10,10,
    DB rear fly's - 30's-20,20,

  7. #1027
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    Oct 2011
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    Warm up - 500M row

    Bar-5
    155-5
    265-2
    330-1
    375-1
    407-2
    462-1 - video,
    330-5


    Deadlift
    155-5
    265-3
    375-1
    419-2 with yellow band
    463-2 - not happy with how difficult this was but it is what it is - video


    Hanging knees to chest - 25,25,

  8. #1028
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    Dec 2022
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    I'm sure you know this. some crazy torque from the left arm underhand grip pulling you on the dl. You probably don't feel it if you have been pulling this way.

    years ago I saw a lifter in a meet tear his bicep tendon. Since then I used the 'Hook'. My thumbs are speaking to me since.

  9. #1029
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    Quote Originally Posted by lou tuch View Post
    I'm sure you know this. some crazy torque from the left arm underhand grip pulling you on the dl. You probably don't feel it if you have been pulling this way.

    years ago I saw a lifter in a meet tear his bicep tendon. Since then I used the 'Hook'. My thumbs are speaking to me since.
    Yeah, been pulling that way forever. I do lots of curls for the girls so hopefully that will prevent any issues

    Warm up - 500M row

    Went directly in bench today
    Bar-10
    155-5
    265-2
    309-2
    331-2 - a little too heavy to do 5 sets of so dropped weight
    326-2 - still too heavy
    321-2 - still too heavy?
    315-2,2, narrowed my grip a bit and the last set moved well so added a few pounds back on
    321-2 Went well
    Video 326

    Video last set of 321 with narrower grip


    Did some tricep accessories and comp grip rows too.

  10. #1030
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    Dec 2016
    Location
    Colorado
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    409

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    starting strength coach development program
    Some good benching, like always skid

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