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Thread: Skid (Marc's) log

  1. #1031
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    1,907

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    • starting strength seminar april 2024
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    Quote Originally Posted by cole205 View Post
    Some good benching, like always skid
    Thanks Cole!

    Warm up - 500M row

    Straight into my speed squats today

    Speed squat
    bar-5
    155-5
    220-2
    275 + 60 chains + bands - 3,3,3, - Bands were taut with ~70 pounds/side pull at the top - video last set


    Accessory circuit:
    Hanging knee raise to alternating sides - 12,12,12
    Suitcase abs - 8,8,8,
    Frog stretch - 20 seconds - 1,1,1,
    Last edited by skid; 02-02-2023 at 09:36 PM.

  2. #1032
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Comp Bench
    Bar-20
    155-5
    220-2
    265-1
    308-1
    341-1
    352-1 video -


    Speed Bench
    187 + 40 chains-3,3,3,3,3,3,

    Accessory circuit
    Lat pull down - 180-15, 205-15
    Tricep press down - 115-15, 125-15
    DB lat raise - 15's-20,20,

    Another accessory circuit
    DB incline bench - 50's-15,15,
    Cable row - 205-15,15,
    DB seated tricep extension - 25's 15,15,

  3. #1033
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    Oct 2011
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    Warm up - 500M row

    Worked my way up to near 2rm maxes on squat and deadlift. Meet is 8 days out so these are my last heavy squats and deadlifts until the meet.

    Box squat to 14" box - light tap with ass
    Bar-5
    155-5
    265-2
    375-2
    429-2
    462-2
    474-2 (215kg) video


    Deadlift
    155-5
    265-2
    375-2
    474-2
    496-2 (225kg) video

  4. #1034
    Join Date
    Dec 2016
    Location
    Colorado
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    Good luck at your meet Skid!

  5. #1035
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Quote Originally Posted by cole205 View Post
    Good luck at your meet Skid!
    Thanks Cole! Looks like our meets aren't too far apart. Good luck with yours too!

    Speed Bench
    Bar-20
    155 + 40 chains - 2,2,2,2,2,2,

    Tricep circuit non stop:
    DB Tricep extensions - 35's-5,5, 30's-5,5,5,5,
    Close grip floor press - 265-5,5, 243-5,5,5,5, - Had to drop weight on both as I was getting fatigued going non stop between the two exercises

  6. #1036
    Join Date
    Dec 2022
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    Hey Skid,
    I don't like wishing people luck. Luck is for the unprepared.

    I will be rooting from afar.

    What are your attempts? do you have a scheduled deload leading up to the day of?
    What are your goals for the meet?

  7. #1037
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Quote Originally Posted by lou tuch View Post
    Hey Skid,
    I don't like wishing people luck. Luck is for the unprepared.

    I will be rooting from afar.

    What are your attempts? do you have a scheduled deload leading up to the day of?
    What are your goals for the meet?
    Thanks Lou,
    Because Nationals is a week long event with close to 500 lifters the masters 3 lifters go next Tuesday. Weigh-ins at 06:00, lifting at 08:00. I never lift that early in the day so my numbers may change depending on how warm ups go. Best case scenario my attempts will probably look something like this (in KG):
    Squats 210, 220, 230 Canadian M3 105 record is 230kg/507lb so may try slightly higher if I make 220. Would like to break 500lb in comp.
    Bench 150, 155, 160 - May start/go higher but we'll see how I feel. M3 record is 152.5kg/337lb
    Deadlift 225, 240, 250 - My deadlifts are the worst they have been in the past few years, plus I am inconsistent. Somedays they go good, other days I can hardly break them off the floor. Now sure what to expect, but I know I can do 225. M3 record is 250kg/551lb

    Will definitely take a shot at the total record as well.

    My last heavy days were earlier this week. Everything going forward is light. Today light squats/accessories, tomorrow light bench/accessories, that's it.
    Last edited by skid; 02-09-2023 at 09:37 AM.

  8. #1038
    Join Date
    Dec 2022
    Posts
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    I train @ 6am. When I competed it was around 3pm. So the waiting around is a bit pf a challenge to control my insides. When in doubt about how I may move the weight I will always err on the side of going a little lighter say my 3 rep max as an opener. Especially the fist squat attempt. That first rep for me is the most important and sets me up with a lot of confidence for the rest of the meet.
    As I warm up I know how well the bar speed is. If I feel the explosiveness. Adrenaline works wonders.

  9. #1039
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    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row

    Speed Squat
    Bar-5
    70-5
    100-2
    120-2
    135kg/297lb-2,2,2,2,2,2, Little concerned my back is a bit sore still from deadlifts. Took an Advil and will see what happens
    Vid of 3rd set


    Did some ab work and that's it.

  10. #1040
    Join Date
    Jun 2016
    Location
    Michigan
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    1,312

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    starting strength coach development program
    Good luck on your meet. I look forward to the results!

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