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Thread: Skid (Marc's) log

  1. #1051
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    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar april 2024
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    Warm up - 500M row

    For the near future I'm just going to train twice/week, and see where things go from there. Still taking things easy as I get back into training and re-introducing some lifts I haven't done in a while.

    Deadlifts
    155-5
    265-2
    375-1
    440-1
    375-3,3,3, Paused these 1 inch off the ground

    Close grip bench
    bar-10
    155-5
    243-8,8,8,

    DB flies
    30-10
    50-10,10,

    BW Chins
    Overhand grip - 5,5,
    Underhand grip - 5,5,

    DB incline bench at 40 degrees
    50's-15
    65's-15,15,

    Ab wheel - 8,8,

  2. #1052
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    Warm up - 500M row

    Squats - feeling a bit achy today. Got better once I got warmed up. Still getting back in the groove of training
    Bar-5
    155-5
    265-2
    330-1
    397-3, 4, was only planning a single and a couple back off sets of 5, but this didn't feel too bad. Didn't do back off sets.

    Calf raise
    155-10,10, doing these again as I'm starting to feel a hint of plantar fasciitis coming back with all the walking in steel toed boots I'm doing at work.

    Comp Bench
    Bar-10
    155-5
    265-2
    315-2
    265-5,5,5,

    Cable row (super-setted these with the bench)
    135-10
    180-10
    250-10,10,10,

    SSB squat
    165-15,15, - did these ATG

    Super sets
    DB Tricep extensions 30-12, 35-8,
    DB curls 30-12, 35-12,

    More supersets
    Suitcase abs -15,15,
    DB Scarecrows - 5-10,10-10

  3. #1053
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    Warm up - 500M row

    Dimel deadlift - Going to alternate these weekly with regular heavier deadlifts. Paused mid shin for 1 second or so.
    155-5
    265-5
    375-5,5,

    Lite bench with close grip
    Bar-10
    155-5
    243-10,10,10,

    BW Chin ups - adding a rep per week
    Over hand grip - 6,6,
    Underhand - 6,6,

    Flies
    30-10,
    50-10,10,

    DB incline bench at 40 degree incline
    50-10,
    75-15,10 ran out of energy last set

    Ab wheel -10,10,

  4. #1054
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    Oct 2011
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    Warm up - 500M row

    Squat
    Bar-10
    155-5
    265-2
    330-2
    397-2
    441-1
    352-5,5,

    calf raise
    155-10,10, pause at the top

    Bench
    Bar-10
    155-5
    265-2
    320-1
    353-3 Used blue slingshot for this set only
    270-5,5,5,

    Cable row - super setted these with the bench presses above
    180-10
    225-10
    270-10,10,10,

    SSB Squat ATG
    175-10,10, Am going to move these to my Thursday workout

    DB Lu raises
    5's-10
    10's-15

    Suitcase abs (super setted these with the Lu raises above) - 20,20,

    Cut a couple accessories out as the workout was taking too long.

  5. #1055
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    Warm up - 500M row

    Deadlift
    155-5
    265-3
    375-1
    463-1 - Heavy single
    419-3,3, - back offs

    Light bench day - close grip
    bar-10
    155-5
    249-10,10,10,

    Chinups - super setted with bench above
    OH grip - 7,7,
    UH grip - 7,7,

    SSB squat - beltless, sleeveless, shoeless, ATG
    bar-5
    175-15,15,

    DB flies - supersetted with the squats above
    35-5
    55-10,10,

    DB incline bench at 40 degree incline
    50-5
    75-15,15,

    Ab wheel - 12,12, - supersetted with DB bench above

    With all these supersets managed to complete the workout in 1 hour 10 minutes.

  6. #1056
    Join Date
    Dec 2022
    Posts
    100

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    have you changed your workout format since competing?
    what's next for you? competing sometime this year?

  7. #1057
    Join Date
    Jan 2023
    Location
    North Texas
    Posts
    209

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    Nice squats and deadlifts. I had a 23 year old workout with me today. The kid pulled 705 pretty easily! To be 23 again!

    When is your next meet?

  8. #1058
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    Quote Originally Posted by lou tuch View Post
    have you changed your workout format since competing?
    what's next for you? competing sometime this year?
    Yeah, I'm getting away from conjugate training as I respond better to more traditional training. Despite doing well in my last meet I know I can do more. I'm increasing intensity as well but will be doing it in waves where I increase weights up to max then over load with slingshots/drop off weights, then drop down to a de-load then start the wave over. I haven't really figured things out fully though and I could change my mind.

    I might compete in the BC provincial meet coming up in June, and still making a decision to compete at IPF master's worlds in Mongolia in October.

    Quote Originally Posted by Jerry R View Post
    Nice squats and deadlifts. I had a 23 year old workout with me today. The kid pulled 705 pretty easily! To be 23 again!

    When is your next meet?
    Ahh yes to be young again My 23 year old boy is stronger than me in all lifts, and his 15 year old brother is catching up, so that keeps me motivated!

  9. #1059
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    Jan 2023
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    North Texas
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    Too bad I am 3 times and 1 year older than 23! I have shoes and underwear older than 23! LOL

  10. #1060
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    Oct 2011
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    Paradise Valley, BC
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    starting strength coach development program
    Spent some time today deciding on whether to compete in the provincial meet coming up in June, and the IPF worlds meet in Mongolia in October. Decided to go for both! Next I had to determine my training plan for the June meet which is only 12 or so weeks out. At my last meet I performed poorly on bench, so going forward will give the bench its own training day on Sunday, and then work another bench session into Thursday's deadlift day. That will allow me to focus on squats and accessories on Mondays. Today was the first day of my bench focused day.

    Warm up - 500M row

    Comp bench
    Bar-20
    155-10
    220-5
    265-3
    290-2
    326-1,1,1,1, - Getting some additional intensity here which I felt I lacked previously when training for the National meet.
    365-1 - Finished with a single with the blue slingshot. Getting my brain used to heavier weights.

    Bench grip BB row
    155-10,10,10,10,

    Lat pull downs
    90-10
    180-10
    205-12,12

    Lying tricep ext with EZ curl bar - super-setted with lat pull downs above
    40-10, - used a dumbbell for these
    90-10,10,10

    Accessory circuit:
    DB curls - 30-10, 35-10,10,
    Cross body tricep extensions - 25-15, 35-15,15,
    Band pull aparts - red band - 10, 15,15,

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