Skid (Marc's) log

[Browndog]

Skid...

out-fuqing-standing!!!

[Yurkunas]

Meet results:
Despite some misgivings about competing, I had a successful meet. I went 9 for 9, set a national bench record, and slightly increased my national total record. Although this was a provincial meet, they had national level judges, so my lifts will count as national records.

Masters 3, 105kg - British Columbia provincial meet

Squat (weights in KG's):
190 - didn't know what to expect based on my last few weeks of training so opened light
200 - This weight seemed to move better than my opener
210 - This was a bit of a strain, but I had more in the tank

Bench - Competition is always harder than training. The start command came after several seconds of holding, and the press command seemed really long in coming too.
150 - felt light and moved fast
155 - Again, this moved fast - the commentator said it moved like baby weights LOL
161 - The previous national record was 160 (not 155 like I mentioned above) so the minimum increase was 1kg which is what I added. I got 1 red light from a side judge but the lift counted. Again, I had a bit more in the tank

Deadlift
210 - I was going to open with 200 but the warm ups felt pretty good so I did 210. Surprisingly (based on my previous weeks of training) this moved pretty easy.
225 - Because 210 went easy I bumped to 225. This went well too.
237.5 - The provincial record was 235 so I bumped it up a bit. Had to work for this but got it.

Total = 608.5 - This increased my national total record by 3.5 KG's. I now hold all the provincial records for my age/weight class too. Pretty happy with that considering I was thinking of not even competing due to injury and poor training results from the previous few weeks.

Had to bump these numbers to another page!
Great job and congrats on the records in your class!

[irongeek]

Wow, Skid! Fantastic numbers - national records even.
I'm very impressed!

Congratulations!

[skid]

Outstanding all around, Marc!

Take a well-deserved break.

One hell of a job Skid! Congratulations!

Terrific lifting, Marc! Congratulations. Maybe you should be training with Mitchell Hooper.

Skid...

out-fuqing-standing!!!

Had to bump these numbers to another page!
Great job and congrats on the records in your class!

Wow, Skid! Fantastic numbers - national records even.
I'm very impressed!

Congratulations!

Thanks guys. Much appreciated!

I actually don't feel sore or anything from the meet. My portion of the meet was Friday night (it went right through to Sunday with around 200 lifters in total), so I was thinking of doing some light lifting today. I had a couple beers so decided not to, but will likely do some light training tomorrow.

[skid]

Did a light workout today:

Bench
Bar-10
155-10
220-10
242-10,10,

OH Press
Bar-5
155-5,5,

Lat pulldown
90-10
135-10
180-10,10,

DB curl
30-10,10,

[skid]

Squat - It's been a week now since my meet so doing some squats to prevent DOMS if waited too much longer. Will try to figure out my future programming this weekend.
Bar-10
155-5
220-5
265-5
330-5
375-2

[skid]

Warm up - 500M row

Started the Calgary Barbell 16 week powerlifting program today. Calgary Barbell 16 Week + 8 Week Program Spreadsheets (2023) - Lift Vault

If I go to worlds, that meet is ~ 16 weeks out so this program should work well timing wise. For now I will follow it closely, but I may substitute some accessory exercises, or do less work than programmed as it is a 4 day a week program with deadlifts twice a week. I have to be careful with deadlifts as I burn out quickly on those. We'll see how it goes...

Starting with light weights so that is good. I like a program I can ease into

Squat - 3 minutes rest between sets
KG/LB
Bar-10
70/155-5
120/265-3
140/308-7,7,7,7

Comp Bench - 2 minutes rest between sets
bar-10
70/155-5
102.5/225-7,7,7,7,

OH Press
Bar-10
60/132-8,8,8,

BB bent over row
70/155-12,12,12

GHR
Bodyweight-12,12,

[skid]

Deadlift
KG/LB
70/155-5
120/265-2
153/337-7,7,7,7,

3 count pause bench
Bar-10
70-155-5
93/205-5,5,5, easy peasy

SSB paused squat
bar-5
72/158-5
122/270-2
135/297-5,5,5,

Incline DB row
35-8
50-8
65-8,8,8,

[skid]

Pin Squat - set pins just below comp depth. Rested weight on pins each rep then picked it up
KG/LBS
Bar-10
70/155-5
120/265-3
138/303-6,6,6,

Spoto Bench - stopped bar an inch away from chest each rep. I forgot how difficult that is!
Bar-10
70/155-5
110/242-3
128/281-6,6,6, Going for RPE 8. Exceeded rpe 8 on last set probably 9

DB row
45-10
65-10
85-10,10,10,

Bird dogs - 10,10, didn't find these useful, too easy, not sure if I'll continue with these

Suitcase abs - 15,15, - these are more of an ab challenge for me.

[skid]

2 count pause deadlift
KG/LBs
70/155-5
120/265-2
143/315-6,6,6,

T&G Bench
Bar-10
70/155-5
95/209-10,10,10,10,

Romanian DL - Deadlift overload! My R hip isn't liking all this deadlifting. This was pretty light though
70/155-5
90/198- 8,8,8,

Bench grip Chinups - BW-5,5,5,
Dips BW-5,5,5, - Haven't done dips or chins for a while so starting in easy on both of these