Skid (Marc's) log

[skid]

Accessory day

Leg press
0-10
90-5
180-5
270-5
360-5
450-10,10,10,

Close grip bench - Spoto Style - super setted with leg press
bar-10
155-5
242-1
277-5,5,5,5,5,

DB OHP
75's-8,8,10 - stopped a rep or two from failure on last set. Still going up a rep each week. Once I hit 10 on all 3 sets will raise to 85's

Lat pull down - ordered a set of pull down bars that have various grip width's and a neutral full palm grip. Cheap from Temu and excellent quality. Did the widest grip today. Will rotate through all 5.
225-15,15,15,

EZ bar curls
100-10,10, tired by the time I got to these

[skid]

Squats - My oldest borrowed my Titan knee sleeves for a comp he had last weekend on Vancouver Island. He still wasn't back yet as he was making a mini holiday out of the trip. I went to put on my old SBD's and found they don't fit anymore?? Apparently my calves have grown over the last 8 months or so since I couldn't slide them over my calves. Since I planned on going heavy I'll push this workout off until he returns.

Bench
Bar-10
155-5
265-2
315 + 50lbs drop off weights - 3,3,3, - 365lb negative on the 1st rep - vid below
265 + 110lbs drop off weights - 1,1,1, - 375lb negative on the 1st rep - since I didn't squat spent a little more time on benching


Tricep press downs
125-20,17

[skid]

Did yesterday's squats today
Bar-10
155-5
265-5
375-1
420-5,5,5, vid below


Did a few calf raises too

[skid]

Block deadlift of 3" blocks
bar-10
155-5
265-5
375-1
440-1
508-5 vid - may be dropping to triples soon. This was tough, but maybe tired from squatting heavy yesterday too.


RDL's - did a back off set to stretch my back out after the block pulls.
337-5

DB incline (slight) bench
75-10
120-8,6,5, - vid - hit a wall on these after the 1st set.


Chins
BW-5,5,6, getting weaker on these.

DB rows
120-8,8,

DB curls - did standing, sitting on incline bench, and preacher style

[skid]

Everything felt really heavy today - may need a deload soon.

Leg press
Sled-10
90-5
180-5
270-3
450-1
500-7,7,7, Felt really heavy, left a rep or two in the tank. Wasn't going to do a 3rd set but steeled up and did it. Will work to get to ten over the next couple weeks unless I take a deload

Close grip bench - super setted these with the leg press
bar-10
155-5
220-5
282-5,5,5,5,5,

DB OHP
75-6,10,5, All over the place rep wise with these. Should have warmed up with a lighter weight first. Ran out of gas last set, but taking short rests.

Lat cable pull down - super setted these with the OHP
180-10
225-10,10,

Skipped the curls today - too tired.

[skid]

Squats
Bar-10
155-5
265-5
375-1
425-5,5,5, Vid of 2nd set - I filmed the first set from the back and my depth seemed high, so I filmed from the side to get a better view of depth


Calf raises
90-12

Bench
Bar-15
155-5
265-2
320-3,3,3, - Used 50 pound drop off weights for first rep so 370 negative - vid below - I'm near the end of progression on these. Will have to come up with something new programming wise.
225-10 - finisher set to get a few reps and unwind my delts


Cable tricep press downs
90-10
135-10,12,

[skid]

Deadlifts
Bar-10
155-5
265-3
375-3
475-5 vid


Incline DB press - Small incline
50-10
120's-8,6,7, Left a rep in the tank for all sets - vid


Chins
BW-6,6, - These bother my R shoulder for some reason - maybe a good reason to stop doing them but that would be a cop out.

BB rows
155-10,10, - did these strict since the weight wasn't too heavy

[skid]

Accessory Day

Leg press
sled-10
180-5
360-5 Adding 2 wheels each side at a time so warm ups don't take so long
430-8 - Thought this was 500 but forgot to load one side - seemed light for 500...
500-8,8,10, Working for these!

Close grip bench - super setted with leg press
Bar-10
155-5
242-5
288-5,5,5,5,5

Sitting DB OHP - super setted these with lat pull downs
40-10
65-10,10,10, 1st time doing these this way for many years. Thought it would be harder than standing - might be easier.

Cable lat pull down - bought some new attachments of various widths with a neutral angle. Feels much better on my shoulders
180-10
235-12,12,12

[skid]

As soon as I started to warm up for squats I knew today would be a tough workout. I pushed pretty hard last week and was probably due for a deload. Today my body said yes, you need a deload.

I'm trying to stay in competition shape because I may be selected for the Canadian team for Worlds again which is being held in October in South Africa. I'll find out hopefully soon. Regardless this will be my last year of competing. It's too much commitment, and frankly is taking too much out of me. I have a full time job, and a farm on the side, so the energy I spend lifting heavy weights and the recovery process doesn't leave me with enough energy to do everything.

Squat
Bar-10
155-5
265-5
375-1
430-5 - I probably could have cranked out another couple of sets, but felt very burnt out and decided not to push things - Vid of 1st set below


Calf raise 155-25

Bench
Bar-10
155-5
265-1 - Similar to squats this just felt too heavy. I stopped here despite having planned to go higher
155-10,10, - Just did a couple of light sets to keep mobile

Lat pull down
135-10,10, these were super easy too.

Deadlifts on Wednesday will likely be a big deload as well. Might as well maximize recovery.

[skid]

Deload Continues, took off 30-40% of normal workload

Deadlift
Bar-10
155-5
265-5,5, Nice and easy

DB Incline bench
40-10
65-10,10,

Lat pull down (instead of chins) - Note the weights aren't accurate due to the pulley system. maybe 60% of indicated weight.
135-10
270-10,10,

BB Row
155-8,8,

DB Curls - standing, sitting, preacher - 1 set of each with light weights