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Thread: Skid (Marc's) log

  1. #1161
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar april 2024
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    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

  2. #1162
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    Oct 2011
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    Paradise Valley, BC
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    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

  3. #1163
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    Oct 2011
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    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,

  4. #1164
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    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,
    Last edited by skid; 08-29-2023 at 08:20 PM.

  5. #1165
    Join Date
    Jun 2019
    Posts
    1,900

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    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!

  6. #1166
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    669

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    happy birthday sir!

  7. #1167
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    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.

  8. #1168
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    Oct 2011
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    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

  9. #1169
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    Oct 2011
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    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

  10. #1170
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    Oct 2011
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    Paradise Valley, BC
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    starting strength coach development program
    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.

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