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Thread: Skid (Marc's) log

  1. #1311
    Join Date
    Oct 2011
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    Paradise Valley, BC
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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
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    Oct 2011
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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
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    Oct 2011
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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
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    Dec 2016
    Location
    Colorado
    Posts
    714

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

  5. #1315
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    Jun 2019
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    1,964

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    Well deserved, Marc! Keep at it!!

  6. #1316
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    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,

  7. #1317
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    Oct 2011
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    Comp Bench
    320-1
    265-6,6,

    Temp Comp bench - 3 seconds down, 1 second pause
    220-6,6,

    RDL's
    Bar-6
    155-5
    265-5
    285-8
    305-8

    DB Incline bench at 40 degrees
    45-10
    65-12,12,12

    Lat pull down
    205-10,10,10,

    DB curls seated - 30-12,12,12,12,

  8. #1318
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    Oct 2011
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    Paradise Valley, BC
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    SSB Squat - program called for high bar but I like SSB's better. Didn't bother with knee sleeves.
    Bar-10
    160-5
    270-2
    315-7,7,

    SSB tempo squat with 1 second pause (3/1/0) Substituted SSB over high bar again
    245-7,7, - actually liked these, however I can feel my hammies a bit. Will likely have some hammie DOMS tomorrow

    Wide grip 3 second pause bench - went full legal grip which is 3 fingers wider than my normal comp bench
    Bar-10
    155-5
    243-4,3,3,3 - was supposed to be all 3's

    1 arm DB rows
    50-5
    105-10,10,10,

    Leg press
    180-12
    270-12,12,12,12, last set seemed the easiest - several reps in the tank for these

    Lat pull down
    160-10
    210-12,12,12,

    Wow, long work out 1:45 minutes or so. Too much resting maybe...

  9. #1319
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    I ordered a combo leg curl/leg extension machine. I looked into plate loaded and stack machines and decided on the stack machine even though the are 3 times the price. The plate loaded just don't have a consistant weight throughout the movement.

    Today - all sets were done with 2-4 reps left in the tank.

    Deadlift
    Skipped the heavy single - just didn't have the mindset today for a 520 deadlift. Probably need to lower my deadlift training max, although the follow up sets weren't too bad
    Bar-10
    155-5
    265-3
    375-1
    430-6,6,

    Paused deadlift
    320-6,6,

    Close grip paused bench
    230-8,8,
    310-8,8,

    Chins - BW-5,5,5,

    GHR- BW-9,10,12 - Haven't done these in a while

    Tricep press down
    115-15,15,15,15, last couple sets were tricep burners

  10. #1320
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    starting strength coach development program
    Squat
    Bar-10
    155-5
    265-5 Added belt
    375-1
    458-1 - Added knee sleeves - Est rpe 8 - vid below
    407-4,4, rpe 8
    365-4,4, rpe 6


    Hack Squat
    sled-5
    sled + 30 - 12,12, These are a good finisher - can really feel those in my quads. Either my sled alone is really heavy or I'm weak with these as 30 pounds felt heavy.

    Chest supported DB row on inclined bench (both arms at same time)
    35-12
    65-8,8,10 - First time with these - will go 10 pounds heavier next week

    Face pulls with red band - 12, 12,12,

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