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Thread: Skid (Marc's) log

  1. #1081
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    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    Quote Originally Posted by irongeek View Post
    Squats are really getting strong! Good work!
    Thanks Irongeek!

    Bench
    bar-10
    172-10
    242-5
    282-3
    320-2
    359-F - Supposed to be 4 singles - just didn't have the strength tonight. Dropped weight
    352-1 - dropped weight each subsequent set.
    341-1
    330-1

    Did DB incline bench, delt raises, tricep press downs, face pulls and some curls to round things out.

  2. #1082
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    Oct 2011
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    No rowing tonight as I was tired and in a hurry.

    Deadlift - Back has been sore the past couple days from farm and occupational work. Didn't notice it with the deadlifts.
    155-5
    265-2
    375-4 - supposed to do 4 sets but only did one
    425-2
    485-2
    375-8

    Was going to stop at deadlifts but strangely felt better so carried on.

    Power shrugs
    375-10,10,

    Stiff leg deadlift
    265-5,5,

    BB row
    265-5,5,

    Chins
    +25-5,5,

    Good mornings
    200-5,5, good hamstring stretch,

    Ab wheel - 10, 10,

  3. #1083
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    Oct 2011
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    No row today - R hip is sore so trying not to stress it

    Bench
    Bar-20
    177-10
    243-5
    282-3
    320-3,3,
    309-3 - dropped weight for last set - I'm doing an aggressive bench program and didn't know if I would get a 3rd rep on 320.

    Circuit 1
    Bench grip BB row - 188-10,10,
    Lat pull down - 270-10,10,
    Lying tricep extension with easy curl bar - 110-10,10,

    Circuit 2
    Cable cross body tricep extension 50-12,12,
    Straight arm band pull-aparts red band - 15,15,
    DB curl - 40's-12,12,
    Last edited by skid; 04-16-2023 at 08:49 PM.

  4. #1084
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Same workout more or less as last Monday

    Warm up - 500M row

    Squat
    Bar-10
    155-5
    265-1
    315-6
    353-4
    385-8,8,8, - Last week of 8's, going to 6's next week

    Calf raise
    199-12,12,

    GHR - Yellow band-11,11,

    Suitcase abs - 26
    Frog stretch - ~30 seconds - good for the hips
    Hanging Knee raise - 16

  5. #1085
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    Oct 2011
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    Warm up - 500M row

    Bench
    bar-20
    172-10
    242-5
    287-5,5,5,

    DB incline bench
    45-10
    95-10

    DB delt raise
    10-10
    15-16

    Tricep push down
    145-12,12

    Face pulls (black band) - 12,12,

    EZ bar curl
    110-8,8,

  6. #1086
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    Oct 2011
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    Warm up - 500 meter row

    Deadlift
    155-5
    265-1
    330-1
    385-4
    440-2
    491-2 - Video
    385-8


    Power shrugs
    385-8,10

    Stiff leg deadlift
    275-5,5,

    BB Row
    275-5,5,

    Chin ups
    BW+25-6,5,

    Good morning
    210-5,5,

    Ab wheel-12,12,

  7. #1087
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    Oct 2011
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    Felt a bit tired today so focused only on the important stuff.

    Bench - This is the end of a 6 week cycle which called for a heavy single as a test for the next cycle. I was programmed for a bit more weight, but since I failed this weight 2 weeks ago and had difficulty with completing all the reps in the subsequent day's training I cut back the weight. The weight seemed appropriate...
    Bar-10
    175-5
    242-2
    282-1
    320-1
    359-1 video - heavy single - My youngest boy (just turned 15) spotted me
    282-5 Back off set


    Bench grip BB row
    200-10,10, strict

    Went through the motions on the following. Didn't really try hard.

    Extra wide grip OH Chin ups - 5,5,

    DB Standing tricep extensions - 35-5,5,

  8. #1088
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    Oct 2011
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    Long day;Transferred all the turkeys into their new coop and run today, then drove down to Vancouver to pick up my daughter and all her stuff from university.

    Warm up - Usual rowing machine

    Squat
    Bar-5
    155-5
    265-2
    320-6
    375-3
    408lb - 6,6,6,

    Followed up with calf raises, GHR, suitcase abs and frog (hip) stretches
    Last edited by skid; 04-24-2023 at 08:55 PM.

  9. #1089
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    Oct 2011
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    Paradise Valley, BC
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    I'm starting my next cycle of bench training this coming Sunday, so today was a light maintenance/screw-around day with no real objective in mind.

    Warm up - Usual 500M row

    Bench
    Bar-12
    155-5
    265-5,5,5, long pauses on chest concentrated on driving the weight off my chest and up as fast as possible.

    Overhead press - Haven't done these in what must be a year or so
    Bar-10
    155-5,5,5, - I didn't try pushing things too hard so stopped with 4-5 reps in the tank

    DB incline press
    65-12,12, - I have been doing incline DB presses so perhaps these have helped maintain strength in the OHP

    DB delt raise
    15-10
    20-10
    Last edited by skid; 04-26-2023 at 10:54 PM.

  10. #1090
    Join Date
    Oct 2011
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    starting strength coach development program
    Warm up - Rowing machine

    Deadlift
    155-5
    265-1
    330-1
    397-4
    447-2
    502-2 - Video - felt heavy, have to remember to keep my knees locked at the top
    397-9


    Power Shrug
    397-10,10,

    Stiff leg deadlift
    287-5,5,

    BB row
    287-5,5,

    Chinups - underhand grip
    BW +35 - 5,5,

    Good mornings
    220-5,5,

    Ab wheel - 15

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