Skid (Marc's) log

[skid]

An early work out today. Going to have Christmas dinner soon! Having the last of the turkeys we raised on the farm.

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-2
452-1 - Vid
381-5,5,


Comp Bench
Bar-15
155-5
265-1
315-1
357-1 Vid - My right arm isn't as strong as my left - shoulder isn't 100% so dropping 1 set in back offs
304-5,5,


Did some calf raises, GHR's and suitcase ab work too.

[skid]

3" deficit deadlift
Bar-10
155-5
265-5
364-5,5,5,

Romanian deadlift
265-5,5, Did these as mostly a stretch. will bump weight up slowly

Press
Bar-10
155-5
232-1.5 - If at first you don't succeed try try again said someone. Still can't keep my knees locked solid. The only way to fix that is to not show my knees Vid below
194-5,5,5, Still increasing these 2.5kg/week
232-1 press - YouTube

Strict plank style chins and dragon fly ab work - several sets of 5 each

[skid]

SSB Paused Squat
Bar-10
160-5
270-5
330-5,5,5, - Did a 2 second pause - Still going good, will continue to add each week

Close grip paused Bench
Bar-lots
155-5
265-2
320-1
358lb/163kg-1 - Must be a PR. Got my oldest to spot me since he was working out with me. Vid below
304-5,5, Back offs - Just did 2 sets as I decided to do some incline DB work


Paused curls (paused mid way for a 2 count) 30-10,10,10,10,

Incline DB press (50 degree incline) 65's -10,10, paused at bottom to get a good pec stretch

Ab wheel - 1 set of 20

My LP is bound to hit a wall soon, especially with bench. Since I don't have any immediate meet plans I am looking at doing Alex Bromley's Bull Mastiff workout plan. At least the name sounds good LOL. Anyone try it? I don't have a leg curl or leg extension machine but can probably substitute something similar. Link - Bullmastiff | Workout Programs | Boostcamp App | bullmastiff
The only thing that concerns me is the volume. At my age my joints get sore if I do to much volume, but perhaps at lighter weights it might not be an issue.

[skid]

500M row warm up

Squat
Bar-10
155-5
265-5
375-1
425-1
452-1
385-5,5,Back offs - I think I may drop some more weight and do an additional set of backoffs similar to what I did with bench today

Bench
Bar-15
155-5
265-1
315-1
363-1 - vid
308-5,5,
220-12 - left a few reps in the tank but still got a pump


GHR - BW-10,10, - on the second closest setting so really worked the hammies
Suitcase abs - 31 - adding a rep or more each workout
DB Concentration curls - 20-10,10, first time with these so taking it easy.

[skid]

3" block pull
Bar-10
155-5
265-5
375-2
440-1
495-3 - Couple reps in the tank - Vid


Romanian Deadlift
285-5,5, - +22 pounds from last week. Will add 10 kilos every week

OHP
Bar-10
155-3
237-F,F, Hit the wall with these. Change of tactic needed
220-5 - 1st rep strictish, 4 push press - vid
155-10 back off set
https://www.youtube.com/shorts/_JSq37nt0TA

Plank chins - BW-5,5,5,

Candlestick abs - 6,6,6,

[skid]

Missed Friday's workout - But - Got a new piece of equipment for the home gym - A combo leg press hack squat machine. This should give me some options for my Friday leg day. Gym is starting to get crowded now, but my son wants to keep 2 squat racks going as we sometimes have 3-4 lifters going at a time.

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-1
425-1
458-1 - vid
392-5,5,
458-1 squat - YouTube

Comp Bench
Bar-15
155-5
265-1
320-1
369-1 vid
315-4,3, was going to do 2 sets of 4 but didn't want to strain on the second set
220-15 - back off set
369-1 bench - YouTube

Barbell Row
155-10,10,

Did some GHR and ab work too.

[irongeek]

369-1 vid
315-4,3, was going to do 2 sets of 4 but didn't want to strain on the second set

Dang. That's some heavy benching, Skid. 369 is a helluva number!

[skid]

Dang. That's some heavy benching, Skid. 369 is a helluva number!

Thanks Irongeek, that's pretty much a max rep for me currently, and 6 pounds off my comp PR from a few years back

Today,
Deadlift
Bar-10,
155-5
265-5
375-2
440-1
496-3 vid


Romanian Deads
298-5,5, Adding 5kg/week

OH Press
Bar-10
155-2
225-2 - Shitty form - mix of push and strict. Shoulder's a bit sore so dropped weight
188-5,5, Did these strict

Plank style chins - BW-7,7,5 ran out of steam

Candlestick abs - 10,10,10,

[skid]

Programmed and used my new leg press/hack squat machine today. The carriage is very heavy, so heavy in fact that my wife can't even leg press it (not that she's very strong, but still...) much less hack squat it.

Leg press
Carriage-10
50-10
90-10
140-10
180-10
230-10,10,10,

Paused Bench - close grip - wasn't into benching today so didn't push too hard
bar-10
155-5
265-2
309-4,3,3,
220-10

Hack squat - still a few settings to determine. The bottom foot pads/back rest has 5 different angle options.
Carriage-5,5,5, The carriage is heavy enough for now. Will bump the reps higher before adding weight. These are like a sissy squat so they really focus on the quads.

Incline DB press at 50 degrees - long pause/pec stretch at the bottom
65's-10
75's-10,10,10,

DB curls and ab wheel too.

[skid]

Not feeling that great today. I had chicken pox as a kid, and now am susceptical to shingles although I haven't had them in years. Stress brings them on and things have been pretty stressful at work lately so maybe that's it. Had a sore break out over my left eye, saw a doctor and got some anti viral pills. Hopefully goes a way in a few days.

After the squats didn't move very well I decided to deload the rest of the workout. Probably a good thing since the bench felt way heavier than it should have.

Squat
Bar-10
155-5
265-5
375-1
418-1
463-1 vid
397-5,5, These went easier than I thought they would since 463 didn't move very fast
463-1 squat - YouTube

Bench
Bar-15
155-5
265-2
308-1
330-1
275-5,5,

Barbell row
155-10,10,

Did some calf raises, GHR's, and Ab wheel too.