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Thread: Skid (Marc's) log

  1. #1311
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,943

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    • starting strength seminar august 2024
    • starting strength seminar october 2024
    • starting strength seminar december 2024
    Missed friday's workout - was a deload week anyways. Will probably change up my programming soon too. Probably do a heavy single and some lighter back off sets of 5.

    Squat
    Bar-10
    155-5
    265-5
    375-1
    430-5,5, - Didn't bother with a third set.

    Calf raise
    155-30

    Bench
    Bar-10
    155-5
    265-1
    320-3, Didn't feel like doing two more sets at this weight so backed off.
    265-5,5,

    Lat pulldown
    135-10,10, - just did these to stretch out my shoulders from benching.

  2. #1312
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Deadlift - 3" deficit
    Bar-10
    155-5
    265-5
    365-5 - Left a few in the tank


    RDL's - did these 3" deficit too for the ham stretch
    365-5

    Incline Dumbbell bench
    50-10
    105-8,8,

    Chins
    BW-5,5,

    DB 1 arm row
    105-8,8,

    Curls - did a few sets

    Ab wheel - 5 Still very sore in my groin. Must have pulled it bad when I did sprinting a while back.

  3. #1313
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
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    I just received news that I am indeed on the Canadian Powerlifting team, and am good to go to Worlds in South Africa. Sort of bittersweet news for me. I can't take it easy over the summer, and have to focus on training. The competition date for my age and weight class is set for October 6.

    Accessory day
    Leg press
    90-10
    360-5
    450-5
    550-3,3,3, - a couple reps in the tank for these.
    370-5,5, - easy back off sets for volume

    Close grip bench - super setted withleg press
    bar-10
    155-5
    243-5
    293-5,5,5,
    243-5,5, - easy back off sets for volume

    Super setted these 3 exercises below

    Hack squat
    sled-5 - last time I did these my left knee hurt as I strained my acl - felt good today
    20-5,5, - still easy but haven't done these in a while so took it easy

    DB OHP - sitting
    40-10
    75-8,8,

    Lat pull down to tricep press
    135-10
    180-10,10,

  4. #1314
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    693

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    sweet dude, that will be fun. your PL has helped you see the world!

  5. #1315
    Join Date
    Jun 2019
    Posts
    1,948

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    Well deserved, Marc! Keep at it!!

  6. #1316
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,943

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    starting strength coach development program
    Quote Originally Posted by Cole Gorton View Post
    sweet dude, that will be fun. your PL has helped you see the world!
    Quote Originally Posted by Bill Anders View Post
    Well deserved, Marc! Keep at it!!
    Thanks alot guys! Yes, I would likely never travel to these places otherwise Cole!

    New workout:
    I may not follow this exactly to a tee, but will make a few substitutions as I see fit. For example today I put in hack squats over bulgarian split squats.

    Squat
    Bar-10
    155-5
    265-5
    375-1
    452-1@8 supposed to leave a couple reps in the tank which I did - vid below
    375-5,5, back off sets
    342-5,5, lighter back off sets as per program


    Threw in some calf raises - 155-25

    Hack squats
    sled only-12,12, started light on these. Went easy so will add weight for next week

    DB row
    50-8
    95-8,8,8,

    Face pulls
    Red band for 10,15,15,

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