Skid (Marc's) log

[skid]

3" Deficit Deadlift
Bar-10
155-5
265-5
385-5,5,5, Vid if 1st set


Romanian/Stiffleg Deadlift
341-5,5,

Press
Bar-10
155-2
237-5 - Push press - Vid
205-5,5, Strict - Vid
237-5 push press - YouTube
205-5 press - YouTube

Plank Chins
BW+10lbs-5,5,5,

Dragon Flag abs - These weren't my best.
9,9,9,

[skid]

Leg press
0-10
90-5
180-5
270-5
360-10,10,10,

Hack squat
0-5
90-10,10, Both these and the leg press are getting hard.

Close grip bench - did these between leg presses and hack squats
Bar-15
155-5
265-2
342-1,1,1, Vid second set
287-5,5,


Incline DB press
65-10
85-15,15,

Lat pull downs at same angle as Incline press
90-10
135-10
180-17,17,

DB Concentration curls
25-15,15,

Suitcase abs - 28 - abs were fried from Dragon flags I guess. Had to take a couple of brief pauses to hit 28.

[skid]

Squat
Bar-10
155-5
265-5
375-2
440-1
485-1 - vid
420-5,5, vid - second set was harder than the first, maybe a rep in the tank
485-1 squat - YouTube
420-5 squat - YouTube

Comp Bench
Bar-lots
155-5
265-1
315-1
357-1,1, Vid 1st set
357-1 comp bench - YouTube
308-5,5, - I meant to load 130kg/286lbs and do some crisp sets of 5. Loaded 140kg/308lbs and wondered why they seemed harder than they should. Didn't realize until I was finished that I had put more weight on the bar than I intended.

Did some GHR's & calf raises as well.

I need to think about progressing my bench as I seem to be stuck around the 165kg/363lb weight range for the past 6 months or so. My meet is 5 weeks out. Squat and deadlift are still moving up so happy with those.

[skid]

Block pull off 3" blocks
Bar-10
155-5
265-3
375-2
462-1
240.5kg/529lbs-3 Vid


Romanian/Stiff leg deadlift
353-5,5, - adding 5kg/11lbs week, still going well

I'm dropping the OH press work for now since my meet is getting close and for me it doesn't seem to add to my bench.

DB Bench
35-10
65-10
105-10,10,10, vid - Although not as heavy as I normally bench with a barbell, these work the chest differently and possibly better as they want to pull the chest apart so to speak. I can definately feel these in the pec's. We'll see if it does anything for my comp bench.


Finished up with some tricep push downs mixed with DB curls for the girls for an arm pump.

[skid]

My Right hip has been bugging me for the past few weeks. It feels a lot better between workouts, but hurts again after doing squats/deads or other leg work. Since Friday is an accessory day I will take today off from leg work and see if I can allow my hip to heal up before more heavy squats and deadlifts next week.

Close grip bench
Bar-lots
155-5
265-3
308-3,3,5, - Did these non stop to chest
220-12,10,10, Did these Spoto style stopping 2 inches or so above my chest, non stop constant tension

Tried a few dips but my shoulders started to disagree so stopped

DB rows
65-10
95-10,10,

Did some behind the neck cable tricep extensions and DB curls too

[skid]

Hip felt pretty good today. Beautiful spring day out here. Went for a long walk with the wife and then some yard clean up. Could feel the hip a bit after all that time on my feet.

Squat
Bar-10
155-5
265-5
375-2
446-1
490-1 vid - Went well
425-5,3, Vid of the 5 which was an 8.5; On the second set I didn't want to do any thing closer to 9 to save grinding on my hip so stopped at 3 reps
375-5 - back off set



Bench
bar-lots
155-5
265-1
315-1
363-1 vid
315-3,3,3, Did these tempo style non stop no rest at top or bottom
243-12 - back off set


Played around with the JM press with light weights. Seems like this exercise could cause elbow aids for me. Worked up to 90 pounds and stopped there. Didn't really feel it in my triceps, but will give it another chance later on. It's always good to start light on a new exercise anyways.

Did some calf raises and GHR's too.

[skid]

We hired a new planner at work today and it was my job to train him into our system. I looked at him and noted he seemed pretty swole. We got talking and he is a powerlifter too. We're going to get along good I can tell 8-)

Anyways we got discussing bench and he said he only did dumbbells for a year after stalling around 315. Working up to 125lb dumbbells for 8-10+ reps. He started using a barbell again and found he was in the 385 range after that, and because he had packed on more muscle with DB's found that increasing that up to 405 wasn't too hard.

I think I will do more DB work going forward!

Deadlifts - Not feeling 100% today. Headache all day, a sore muscle under my right rib cage (had this before), and not so great sleep last night. Anyways my deadlift didn't go quite as well as I wanted today so those are my excuses. Still not too bad of a day anyways.
Bar-10
155-5
265-3
375-1
463-1
240.5kg/529-2 Vid - I certainly made these look hard, didn't get my 3rd rep, but still nearing PR territory so I can't be too disappointed

485-1 Hey, got to count this as I took off 20 kilos so I could lift it onto the rack to take the 25 kilo weights off.

Romanian/Stiffleg deadlifts
364-5,5, - For some reason I really like doing these. Probably because they aren't super heavy.

DB Bench
65-10
120-5,5, - Vid below - I really hate these hexagon dumbbells. They have the goofy tapered and poorly knurled handles, and are larger in diameter than my steel dumbbells. Plus the edges of the hexagon are somewhat sharp and I dug one into my right nipple on the first set. I going to sell these.
85-15 back off set


DB 1 arm rows
85-10
120-8

Did some cable tricep pushdowns too as a finisher.

[skid]

Leg press
sled-5
90-5
180-5
270-5
360-5
410-10,10,10,

Hack squat
Sled-5
110-10,10,

Mixing up my bench now - Monday comp, Wednesday DB's, Today narrow and wide grip

Extreme narrow grip bench - middle finger on the smooth
265-5,5,5, few reps in the tank - new exercise so started easy

Extreme wide grip - Max comp width - index on the rings
Worked up to 308 for a few sets of 3 - again a few reps in the tank

Lat pull down
180-16,16,

[skid]

3 weeks out from my meet. Just doing comp lifts at high intensity and low volume to start dropping fatigue

Squat
Bar-10
155-5
265-3
375-1
451-1
500.5 Lb/227.5kg-1 PR! - Vid below. Felt this moved pretty well. 235kg/517lbs gets me a National record if I can do it in my meet. It looks at least possible.
441lb/200.5kg-3,3, Second vid - Had at least a couple reps in the tank for the first set, less for the second






Bench - Saw a video about optimum grip for bench which they said is twice your collar bone length. For me, that puts my index finger on the rings which is maximum legal grip in IPF. Figured I'd give it a try
Bar-lots
155-5
265-1
320-1
369-Fail - Came pretty close but couldn't lock it out. I figured I might as well test it at what I thought my maximum bench would be using my normal grip. Went back to my normal grip for the rest of the workout.
353-1,1, - dropped weight a little since I did a pretty good grind trying to get 369
320-3,3,

[T_M]

Congrats on the squat PR! That's some serious "old man strength"!