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Thread: Skid (Marc's) log

  1. #1171
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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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    Pin Squats - Pins set at bottom of squat
    Prescription - Work up to a set of 3 at RPE 8, then 1 set of 4 at rpe 9, then a set of 4 fatigue set where 5% is taken off.
    Bar-10
    70-5
    120-3
    170-3
    190/428-3 @ RPE 8.5
    175/385-4 @ 8 - dropped a bit too much weight maybe
    170/375-4 @ 7.5

    Close grip bench - moved hands in approx 4 inches from normal comp grip.
    Prescription - work up to a set of 3 at RPE 9 then take away 5% and do another 2 sets of 3
    Bar-10
    70-5
    120-3
    145/319-3
    140/308-3,3 - A lttle less than 5% but whatever

    Feet up bench
    Prescription - Work up to a set of 5 at RPE 9 then take away 5% and do another set of 5
    140/308-5,5, - These were harder than expected with no leg drive

  2. #1172
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    2ct pause deadlift - Pause just off the ground
    Prescription - work up to a set of 3 at RPE 8, then a set of 5 at RPE9, then take off 5% for 2 sets of 5
    70-5
    120-3
    170-2
    195/429-3 - RPE 8
    180/396-5 - RPE 9 - breathing hard like a mofo!
    170/375-5 -5% and easier, but stopped at 1 set as it was late, it's been a long week, and I'm tired

    Bench
    Prescription - work up to a set of 5 at RPE 8, then 3 more sets at the same weight
    Bar-5
    70-5
    120-3
    140/308-5,5, - called it at 2 sets as my left forearm was bothering me, and I'm fatigued from benching yesterday.

  3. #1173
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    Oct 2011
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    Week13

    Squat
    Prescription - work up to a set of 2 at RPE 8, then estimate 1RM and then do 6 sets of 5 at 68% of that
    Bar-10
    70-5
    120-3
    170-2
    203/447-2 @RPE 7.5 - Maybe could have done 3 more, 2 for sure. Estimated 1RM at 228kg/501lb - vid below - my son took it from a weird angle cause my other boy was in the rack beside me
    160/352-5,5,5,5,5,5,
    https://www.youtube.com/shorts/zRiTlwW7Dbc

    Comp Bench
    Prescription same as squat
    Bar-15
    70-5
    120-2
    150/330-2 ~ RPE 6.5 undershot the RPE by a bit
    155/341-2 @ rpe 8.5 - estimated 1RM 170kg/374lb - This seems too high, but I'll take it if true - vid below
    120/265-5,5,5,5,5,5,

  4. #1174
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    Oct 2011
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    Deadlift
    Prescription - Work up to a set of 2 at rpe 8, estimate 1RM, then 6 sets of 5 at 68%
    70-5
    120-3
    170-2
    220/485-2 @8 Estimated 1RM is 247kg/543lbs - vid below
    170/375-5,5,5,5,5, Didn't do the 6th set as my back was getting sore


    2ct pause bench
    Prescription - Work up to a set of 5 at RPE8, then 2 more sets of 5
    Bar-10
    70-5
    120-2
    140/308-4,4,4, - To keep RPE in range on the 1st set stopped at 4, and repeated twice. Fatigued from benching yesterday + a long day at work today.

    Skipped the accessory high bar squats - A bit burnt out

  5. #1175
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    Dec 2016
    Location
    Colorado
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    how are you holding up with all this volume and back to back training days? you are strong as hell right now

  6. #1176
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    Quote Originally Posted by Cole Gorton View Post
    how are you holding up with all this volume and back to back training days? you are strong as hell right now
    The volume has been about all I can take, and that's with me not doing some of the programmed accessory lifts. Definitely an advanced program geared for a competitive powerlifter. If I wanted to put on more weight and muscle, I could easily put on 10-15 pounds over the 4 months doing this program. My appetite is crazy. I just need to get more sleep.

    After this week the volume drops rapidly and intensity increases. I'll be doing low rep/high weights preparing me for worlds, but not approaching a 1RM max effort. Hopefully I'll get some CNS recovery from all the volume as well.

  7. #1177
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    Pin squat - pins set at bottom of squat
    Prescription - work up to a set of 2 at rpe8, then 1 set of 5 at rpe9, then drop 5% for another set of 5
    Bar-10
    70-5
    120-5
    170-2
    200/440-2 over shot rpe a little
    170/375-5, dropped too much weight, but whatever
    160/352-5 - still dropped another 5% - these went easy

    Close grip bench - 4 inches in from my comp grip
    Prescription - work up to a set of 2 at rpe 9, then back off 5% for another set of 2
    Bar-10
    70-5
    120-3
    150/330-2 maybe rpe 7
    155/341-2 hit rpe 9
    150/330-2 harder this time

    Feet up bench
    Prescription - set of 5 at rpe9 then take 5% off for another set of 5
    145/319-5
    140/308-4 hit rpe 9 on the 4th rep so stopped there.

  8. #1178
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    2 count pause deadlift - Paused just off the ground
    Prescription - Work up to a set of 2 at RPE 8, then 3 sets of 4 at rpe 8 1st set
    70-5
    120-4
    170-2
    205/442-2 - Probably RPE 9
    185/408-4 - Probably rpe9 again - dropped 5 kg's
    180/397-4,4, - Seemed to get easier as I got into the groove

    T&G bench
    Prescription - 4 sets of 4 reps with the 1st set being rpe 8 (each subsequent set gets a bit harder)
    Bar-10
    70-5
    120-3
    150/330-4,4,4,4,

  9. #1179
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    Squat
    Prescription - Work up to a single at RPE8, determine 1RM, then 4 sets of 4 at 72% of 1RM
    Bar-10
    70-5
    120-3
    170-2
    190-1
    210/463-1 at RPE 8 - est 1 RM is 227KG - Felt good, but depth borderline - vid below - If you don't like groovin to 70's music turn the volume down
    168/370-4,4,4,4,


    Bench
    Prescription - same as squats, but go to RPE 9 instead of 8
    Bar-10
    70-5
    120-2
    140-1
    162.5/358-1@ RPE9 - Est 1RM - 170kg - vid below
    125-4,4,4,4,4,


    Skipped the accessory OHP - Just felt a small twinge in my R shoulder doing the heavy single BP - You can see it in the video.

  10. #1180
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    Dec 2016
    Location
    Colorado
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    starting strength coach development program
    id say good on depth. its gonna depend on your judges though. you will know after the first attempt if you need to go deeper or not. damn good work man, you hold up to all that volume better than I would

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