Skid (Marc's) log

[skid]

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

[skid]

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.

[skid]

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

[skid]

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

[skid]

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.

[Bill Anders]

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!

[skid]

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

[skid]

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

[skid]

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

[skid]

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