Skid (Marc's) log

[skid]

2 count pause squat
Bar-5
70-5
120-4
170-1
193/425-2 - Top set
173/381-2,2, -5%

Comp Bench
bar-10
70-5
125/275-4,4,4,4,4,4,

Close grip bench
140/308-3,3, - rpe 9ish - I'm dropping volume on all lifts next week. Starting to get sore muscles everywhere. To much volume for this old man. Going in the hot tub tonight for sure.

Skipped deadlifts as they are also programmed for tomorrow

Cable pull downs - worked up to 315-5

[skid]

The past few weeks I've been skipping this fourth workout of the week. Figured I better push myself. Also next week is a bit of a programmed deload, so hopefully I'll get some recovery.

2 count pause deadlift
70-5
120-3
170/375-2
190/418-2
195/429-2
200/440-2 These went better than expected. Supposed to stop at RPE 9 but I probably could have gone up a bit more. I made sure I did a long count too (1 thousand 1, 1 thousand 2).

Banded bench - Bands added an estimated 100 extra pounds at lockout, maybe +30 at the chest
Bar-5 (plus bands)
70-5
100/220-7,7,

Skipped OH press

DB row - worked up to 100lbs

[skid]

Week 11 - Programmed deload - reduction in intensity and volume - last week of this training block

Squat
Bar-10
70-5
120-4
170-3
183/403-3,3,3,
164-361-4,4,

Comp Bench
Bar-10
70-5
120-4
140/308-3,3,3,
125/275-4,4,

BB Row
Bar-5
70-5
100/220-5,5,5,

GHR - BW-10,10,

[skid]

Turned 60 today. To me this is a significant milestone as far as age goes. Marks the beginning of old age. Contemplating retirement, qualifying for old age pension and senior discounts LOL. I guess I'm not young anymore...

Deadlift
70-5
120-4
170-3
200/440-3,3,3, Felt kind of heavy today. Some fatigue carried over
183/403-4,4,

Pin bench at chest
Bar-6
70-5
120-3
138/304-3,3,3,3,

Skipped the accessory squats - I'm more worried about staying fresh and fully recovering between workouts

Bench grip cable row
270-8,8,8,

[Bill Anders]

And a hell of a beast at 60! Well done, Marc!!!

Enjoy those discounts (you've earned them) and don't be afraid of retirement. You keep busy enough in other realms that you won't wither away.

Keep at it!

[Cole Gorton]

happy birthday sir!

[skid]

Thanks Bill and Cole!

2 count pause squat - Program was to hit RPE 8 for 2 sets
Bar-10
70-5
120-3
170-1
180/396-3,3,

Comp Bench
Bar-10
70-5
120-2
130/286-3,3,3,3,3, - felt light and moved well

Close grip pause bench - moved hands about 4 inches in from my comp grip
145/320-2,2,

Skipped the accessory deadlifts as I will be doing more deadlifts tomorrow - saving my energy

Cable pull downs
Worked up to a couple of heavy, near body weight sets of 8.

[skid]

2 count pause deadlifts
205/451-2,2,

Banded bench
110/242 + yellow band-6,6, yellow band est. +30 at chest and +100 at lockout

Did some DB OH press and rows too

[skid]

Warm up - 500M row

Week 12 - New/final training block of 4 weeks. I said that volume would drop but for the first two weeks it's still right up there. However the intensity has dropped. And the volume work follows a low rep high intensity first set.

Squat
Bar-10
70-5
120-3
170-2
190/418-3 - Estimate RPE at between 7-8. Est 1RM is 225kg/495lbs. Getting close to my goal of 500+ pounds in competition.
150/330-5,5,5,5,5,5, 65% of 1RM - went easy

Bench
Bar-10
70-5
120-3
148/325-3 Surprised at how easy this went - Estimated RPE 8. Estimated 1RM is 166kg/365lbs
110/242-5,5,5,5,5,5,5, same as squats used around 65% 1RM - seemed light, moved my grip from wide to narrow for some variety.

OH DB Press - worked up to 75's for sets of 6 - going easy as I don't want any injuries or strains on a non comp exercise.

GHR - BW-10 Prehab

[skid]

Deadlift - Prescription - Work up to a triple at RPE 8, then 6 sets of 5 at 65% of estimated 1RM - Getting good at junior high math again!
70-5
120-3
170-2
205/451-3 - Call it RPE 7.5 - Est 1RM - 241kg/530lb
160/352-5,5,5,5,5,5, - These went very fast and easy. 2-3 minutes between sets

2 count pause bench - Prescription - Work up to a set of 4 at RPE 9, then take off 5% and do 2 more sets
Bar-10
70-5
120-3
143/315-4 - RPE 9.5 - Some fatigue from all the bench work yesterday.
133/293-4,4, - Took off a little more than 5% because I overshot the first set.

Skipped the accessory high bar squat - Did enough yesterday.