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Thread: Skid (Marc's) log

  1. #1241
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar jume 2024
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    3" deficit deadlifts
    Bar-10
    155-5
    265-5
    375-5,5,5,
    I think I've found a bit of a groove with deadlifts. Alternating deficits, block pulls and regular deadlifts at 1 variety once each week seems to not burn me out like constantly doing the same variety week after week. The deficits and block pulls are easier than my normal deadlifts; at least at the weights I'm using. This seems to leave me fresh every third week for a heavy normal pull. I'll keep doing this until it stops working.

    Romanian Deadlifts (or stiff leg??)
    Basically sticking my ass out with almost straight legs and lightly touching off the floor
    308-5,5, still pretty easy but I like the stretch.

    Press
    Bar-10
    155-2
    220-5 Vid- Did 1 strictish and the rest push press. I'm going to ramp the weight up on one set of push presses weekly.
    199-5,5, did these strict
    220-5 push press - YouTube

    Did some chins and candlestick ab work as well

  2. #1242
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    Oct 2011
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    Leg press
    sled only-10
    90-10
    180-10
    250-10,10,10, - will bump these up 20lbs/workout

    Hack squat
    sled-10,10, - took a couple weeks to get the groove of these. Will start adding weight next workout

    Close grip bench - did these in between leg presses and hack squats
    Bar-15
    155-5
    265-2
    308-1
    352-1- vid
    293-5,5,5,
    199-12 - was going to rep these out to 20 but got a pain in my R shoulder so stopped early
    352-1 bench - YouTube

    Incline DB press - super setted these with lat pulldowns below
    65's-10
    85's-8,8,

    Lat pull downs - simulated the angle of the incline bench but pulled instead of pushed
    90-10
    135-20,25 - Got a real pump in the lats past 20 reps.

    Did DB curls and suitcase abs too. Abs still baked from Wednesday's candlesticks.

  3. #1243
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    Squat
    Bar-10
    155-5
    265-5
    375-2
    425-1
    468-1 Vid
    402-5,5,
    468-1 squat - YouTube

    Bench
    Bar-lots
    155-5
    265-1
    308-1
    341-1,1,1, Vid
    292-5,5,
    341-1 comp bench - YouTube

    BB bent over row
    165-10,10, strict

    Did GHR's, calf raises and ab wheel too

  4. #1244
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    Oct 2011
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    Deadlift off 3" blocks
    155-5
    265-3
    375-2
    485-1
    507-3 vid - forgot to chalk and my grip was slippery
    518-1
    507-3 pull off 3" blocks - YouTube

    OHP
    Bar-10
    155-2
    226-5 Vid - 1st was strict, last 4 were push press. By strict I'm using the definition of strict where the belt buckle does not drop. Like the type of strict before they dropped the press in the Olympics for being to cheaty I can't seem to keep my knees fully locked!
    205-4,5, did these strict using my previous definition.
    226-5 push press 1st rep strictish - YouTube

    Plank pullups - BW-6,5,7,

    Candlestick abs - 10,10,10, - getting better/stricter at these as my abs get stronger

  5. #1245
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    Leg Press
    Sled-10
    90-10
    180-10
    270-10,10,10,


    Hack squat - These really isolate the quads. Looking forward to pushing the weights up with these
    Sled-5
    50-10,10, Doesn't seem like much weight but the sled alone is probably around 200 lbs


    Close grip bench - Did these between legpress/hacksquats
    Bar-10
    155-5
    265-2
    330-1,1,1, Singles - Vid
    265-8,8, repped out


    Lat pull downs
    160-21,20

    DB Press
    65-15,15 - Instead of going heavier repped these out a bit. Stopped a few reps from failure

    Did some DB curls and suitcase abs too.

    Going forward I probably won't post anymore leg press or hack squat videos, as they are accessory lifts.
    Last edited by skid; 01-26-2024 at 09:42 PM.

  6. #1246
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    I did love those press/squat machines back during my cardio junkie days. They were a great heavy "lift" during the winter months to get the strength up before losing it all during the warmer months. That and I really had no desire to head over to the racks and hang out with the meatheads. I still don't, which is why I lift in my garage.

    Keep at it!

  7. #1247
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    Quote Originally Posted by Bill Anders View Post
    I did love those press/squat machines back during my cardio junkie days. They were a great heavy "lift" during the winter months to get the strength up before losing it all during the warmer months. That and I really had no desire to head over to the racks and hang out with the meatheads. I still don't, which is why I lift in my garage.

    Keep at it!
    Awesome Bill! I dont miss commercial gyms either.
    Welp, signed up for another meet. BC provincials in mid March. My son and a nephew will be competing as well.

    Squats
    Bar-10
    155-5
    265-5
    375-2 Added knee sleeves here
    430-1
    473-1 Vid
    407-5,5, Back off sets


    Comp Bench
    Bar-lots
    155-5
    265-2
    308-1
    346-1,1,1, vid 1st set
    291-3,3,3, went for speed on these


    Did rows, ab wheel, GHR and calf raises too

  8. #1248
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    Oct 2011
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    Deadlifts - This week was normal deadlifts which I now do once every 3 weeks.
    Bar-10 - stretch
    155-5
    265-3
    375-1
    440-1
    507-3 vid Last rep seemed the quickest and easiest.
    485-1 - Counting this as a rep but just loaded the weights onto my rack for easy unloading


    Romanian/Stiffleg deadlifts
    330-5,5,

    Press
    Bar-10
    155-2
    232-5 Vid - 1st rep was strictish, the rest were push press
    199-4,4, - dropped weight from last week as I was a bit tired after deadlifts


    Plank Chins BW-7,6,7,

    Dragon Flags Abs - 10,10,10, - form gets better every week

  9. #1249
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    Oct 2011
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    Leg press
    Sled -10
    90-5
    180-5
    270-5
    300-10,10,10,

    Hack squat
    Sled-5
    70-10,10,

    Close grip bench - did these between sets of leg press/hack squat
    B-10
    155-5
    265-2
    308-1
    335-1,1,1,

    Incline DB press - super setted these with lat pull down
    65-10
    85-12,12,

    Lat pull down at same angle as incline DB press
    135-10
    180-20, 18

    Did DB concentration curls and suitcase abs too

  10. #1250
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    Oct 2011
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    starting strength coach development program
    Squat
    Bar-10
    155-5
    265-5
    375-2
    440-1
    480-1 vid
    414-5,5, These went well. Had a couple reps to spare


    Comp Bench
    Bar-lots
    155-5
    265-2
    308-1
    352-1,1,1, Vid of 1st set - Messed up on my video title.
    297-3,3,3, - reps left in the tank for these


    Strict BB rows
    188-10,10,

    Did GHR, Ab wheel and calf raises too

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