Skid (Marc's) log

[Cole Gorton]

that squat was deep too! nice

[skid]

that squat was deep too! nice

Thanks Cole, have to make sure I sink them!

Comp Bench
Bar-15
155-5
265-1
325-1
285-5
275-5

Tempo bench with pause (3/1/0)
243-5,5,

RDL
Bar-10
155-5
265-5
315-8
286-8

Incline DB press (bench at 50 degrees)
40-10
75-12,12,12,

Lat pull down (super setted with DB press)
90-10
225-10,10,10,

Seat incline curls (bench at 60 degrees)
35-9,10,10,

[skid]

Forgot to post yesterday:

SSB paused squats
Bar-10
155-5
265-3
335-6,6,

SSB Tempo paused Squats (3/1/0)
270-6,6,

Wide grip Bench - 3 second pause just barely touching chest
Bar-10
155-5
243-3,3,3,

Super setted all three of these below:

Leg press
180-5
300-12,12,12

Lat Pulldown
225-12,12,12

1 arm row
50-10
105-10,10,10,

[skid]

This is day 4 of my second week into this program - This might be too much of a program for an old man like me. I'm feeling tired all the time, no energy. I've been off all week too, but busy around the farm so maybe that's contributing to my tiredness. I'll give it 1 more week, but may have to start cutting volume.

Deadlift
Bar-10
155-5
265-3
375-1
465-1
520 - got to my knees but my body just said no more. Will need to drop my training max as I'm too tired at the end of the week. I know my body and previously would only deadlift heavy every 3rd week. This program calls for it every week so I will cut back on the heavy singles
385-5,5, These went well with 3 reps in the tank

Paused Deadlift
335-5,5, Again 3 reps in the tank

Close grip bench paused
Bar-10
155-5
250-7,7,
227-7,7,

Chin ups
BW-6,6,6,

GHR
BW-12,12,12

Tricep press downs
90-15
115-15,15,12,13, Went to failure last 2 sets

[skid]

Same as Saturday felt drained and tired today. I'll give the program this week now that I'm back at work in a cool office setting vs outside doing farm stuff. Hopefully I'll get some energy back

Squat
Bar-10
155-5
265-3
375-1
451-1 - Top single - this felt very difficult - could maybe do 1 more rep
355 - 5,5, At least the program considers RPE so it dropped the weight substantially for my drop off sets - probably rpe 7
320-5,5, these went easy - rpe 5 ish

Calf raises - 155-30

Hack squats
Sled-5
50-12,12,12

1 arm cable row
90-10,10,10, Nice variation

Face pulls
Red band-12,12,12,

[skid]

Comp Bench
Bar-10
155-5
265-1
330-1
265-6,6,

Tempo paused bench (3/1/0)
220-6,6,

RDL
Bar-5
155-5
265-5
320-8
290-8

Incline DB press - bench at 60 degrees
40-10
75-12,12,12

Lat pull down
130-10
240-10,10,10,

Incline bench DB curl
30-10,10,10,10,

[skid]

SSB paused squat
Bar-10
160-5
250-5
290-7,7,

SSB tempo squat (3/1/0)
225-7,7,

Wide grip bench with 3 count pause
Bar-10
155-5
242-6,6,6,

1 arm cable row
90-10,10,10,

Leg press
180-8
340-12,12,12,12

Lat pull downs
240-10,10,10,10,

[skid]

Deadlift
Bar-10
155-5
265-3
375-1
465-1
507-1 vid
397-6,6,


Paused deadlift
320-6,6,

Paused close grip bench
Bar-15
155-5
243-8
220-8
210-8,8,

Chins
BW-7,7,7,

GHR with yellow band - 12,12,12,

Tricep press down - 135-12,12,12,10 - to failure last set

[skid]

Squat
Bar-10
155-5
265-3
375-1
453-1 Heavy single - went better than last week
408-4,4, - couple reps in the tank for sure
375-4,4, easy peasy

Calf raise - 155-30

Hack squat
sled-5
70-12,12,

1 arm cable row - chest supported
100-8,8,8,

Face pulls
Yellow band-12,12,12

[skid]

Comp bench
bar-15
155-5
265-2
336-1 heavy single
287-5,5,

Tempo paused bench (3/1/0)
243-5,5,

RDL
Bar-10
155-7
265-5
330-8
298-8

Incline DB bench
45-10
85-12,12,12,

Lat pull down
180-10
250-10,10,10,

Bicep curls incline bench
30-12,10,8, ran out of gas at the end