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Thread: Skid (Marc's) log

  1. #1381
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    I purchased both powerbuilding and powerlifting peaking programs from Mitch Hoopers website. Both are 12 week programs. For now I'm going to run the powerbuilding program until I decide whether to compete in the future or not. We have Canadian Nationals in late February and I have the deadlift and total record and am tied with and just a kilogram off the bench record. Hmmm. I can do the powerbuilding program until the first week of December and then move into the powerlifting peaking program if I decide to compete.

    Powerbuilding Block 1/Day 1 of 5 (hope I can keep up!!): Won't include warm ups - minimum 2 reps in the tank on everything - taking it easy as I haven't done these exercises for a while.

    Cable rope face pulls - 90-10,10,

    Cable external rotation 5 - 10,10,

    Incline bench at 40 degrees
    200-8,8,8,

    BB OHP
    135-8,8,8,

    Bent over row
    155-10,10,10,

    Seated cable row
    180-10,10,10,

    DB Hammer curl - 30-12,12,12,12 super setted with -
    DB tricep extensions - 25-12,12,12,12 - We'll see what my elbows say tomorrow about these.

    EZ curl bar concentration curls - 70-12,12,12 - super setted with -
    straight bar cable tricep extensions - 65-12,12,12, i'll definately have tricep DOMS tomorrow

    Must say I got a good pump in my arms from this

  2. #1382
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    Apr 2012
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    I'm guessing Hooper's programs are solid. He has been on a serious streak in Strongman, he's almost becoming annoying.
    Stay Strong!!

  3. #1383
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    Quote Originally Posted by Meshuggah View Post
    I'm guessing Hooper's programs are solid. He has been on a serious streak in Strongman, he's almost becoming annoying.
    Stay Strong!!
    Thanks Shug! Considering he's got a solid educational background in athletics as well as being the world's strongest man (and other titles) he probably has some good training advice and programs. I'll find out! By the way he has a lot of free stuff on his website to download as well.

    Day 2 - After yesterday's workout I thought my elbows would be sore and I would have serious tricep DOMS, but no elbow pain at all and only minor soreness. Hooper builds warm ups into his programs so the first two exercises prime the muscles being used for the day.

    Single leg glute bridges - BW-10,10, - super-setted with
    Spanish squats - BW-10,10,

    Squats
    375-3 - was supposed to be 6 but my left knee was a bit painful so didn't want to push it
    330-6,6, - dropped weight and everything felt better. Still noted I was pushing much harder with my right leg to compensate for my sore left knee.

    Leg press
    230-8,8,8, - a light weight for me but again want my knee to heal and not get worse so just working through the range of motion and trying to push equally with both legs

    DB walking lunges
    2-5lb dumbbells - did 3 sets of 10 each leg. The unilateral work was good so I couldn't favor my R leg.

    Leg extensions - 70-12,12,12 - supersetted with
    leg curls - 70-12,12,12

    Rowing - 8-20 second sprints with 10 seconds rest inbetween - set the rower at 6 - covered 750 meters

    Still going light with everything. Will bump up the weights in the coming weeks if my body holds together

  4. #1384
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    Oct 2011
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    Day 3
    Took today off work today to pour some concrete since the weather was nice. Was a little tired going into the work out but it was an easy day.

    Shoulder taps and bear crawls to warm up

    Pendlay rows - 200-10,10,10,

    Lat pull downs - 140-10,10,10,

    Dumbbell incline bench @30 degrees
    85's-12,12,12,12

    DB flies - 30-12,12

    DB lat raises and front raises supersetted - 10-10,10,10, each

    The program called for bike sprints but since I don't have a stationary bike I did rows again - set resistance to 7 and did 8 sets of 20 second sprints with 10 seconds rest in between each set. Covered 755 Meters

    Will miss tomorrow's deadlift workout as I am volunteering to help set up the weights for a meet. 2 hour drive after work to get to Abbotsford, set up then drive back home. My two boys are helping as well. Will do the deadlift workout Saturday and miss Saturday's "aisthetic" workout. Oh well, there's always next week.
    Last edited by skid; 10-24-2024 at 09:26 PM.

  5. #1385
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    Oct 2011
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    I ended up getting time to work out before helping set up at the meet in Abbotsford Friday.

    Friday:
    Single leg KB Romanian deadlift - 20-8,8, supersetted with
    Back extensions - BW-10,10,

    Deadlift
    375-6,6, Getting back into things - few reps in the tank

    Romanian deadlift
    265-8,8,

    Single leg BB good mornings - Bar-8,8, These were very hard to balance.

    DB lunges - carried two 15lb Dumbbells - 10,10, Was supposed to superset these with sled push but ran out of time. Need to go find my prowler out in the back 40.

    Today:
    Dumbbell hip thrust 40-10,10, supersetted with
    Dumbbell T's 10-10,10, alternating sides each rep - did 10/side each set

    DB lat raise - 15-12,12,

    Rear delt raise - 15-15,15, super setted with
    DB shrugs - 55's-15,15,

    Alternating DB curls - 35-10,10, supersetted with
    Hanging leg raise BW-15,15,

    Overhand BB curl Bar-15,15 supersetted with
    Dips BW-15,15 - took some BW off by standing on a box - did maybe 3/4 of my BW as I need to ease in to these and don't want to mess up my shoulders.

    leg extension - 70-15,15 supersetted with (my left knee felt pretty good here. Noticed it just a bit)
    BB calf raise - 155-15,15,

    Incline Treadmill - set incline and speed at 3- was supposed to do 40 minutes at 120-140 BPM heart rate. Did 20 minutes at 110-115 HR. I need to set up a monitor or something as it's boring staring at a wall.

    First week completed - Didn't push hard on anything to start but can now start working my way up and as I feel more comfortable with these new exercises. It's nice to do something different.

  6. #1386
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    Oct 2011
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    Week 2 Day 1 - a bit tired today.
    Cable face pull - 115-10,10, done with
    Cable external rotation - 15-10,10,

    Incline bench at 30 degrees - 210-8,8,8,

    OHP - 145-8,8,8,

    Bent over BB row - 165-10,10,10,

    Sitting cable row - 215-10,10,10,

    DB hammer curl - 35-12,12,12,12 done with
    DB tricep extension - 25-12,12,12,12 - Again, my elbows don't like these.

    EZ bar curls - 70-12,12,12 done with
    Tricep cable extensions - 65-12,12,12,

  7. #1387
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    Oct 2011
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    Week 2 day 2 - Was supposed to work out yesterday but caught a cold. Went to bed early. Feel better today but nowhere near 100%.

    Single leg glute bridge - BW-10,10 Can still feel my R hamstring - hope these help... done with
    Spanish squats BW-10,10,

    Squats - 355-6,6,6, These were harder than they should have been.

    Leg press - 320-8,8,8, Left knee still sore - maybe at 85% healed - still getting better every week which is good

    DB walking lunges - 20's each hand -10,10,10, each leg alternating steps

    Leg Curl - 85-12,12, done with
    Leg extensions 85-12,12, Adding weight which is good.

    Row sprints - 8-20 sprints with 10 seconds rest between - set dial at 8, covered 860 meters

  8. #1388
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    Oct 2011
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    Day 3 - still have a cold, dry coughing like crazy until I got some cough medicine.

    Shoulder taps - 10, 10, each side done with
    Bear crawls - 20M x 2

    Pendlay rows - 210-10,10,10,

    Lat pull downs - close grip - 135-10,10,10,

    DB Incline bench at 30 degrees - 90's-12,12,12,12 was working for the last couple sets - good pec stretch

    DB flies - 35-12,12, will keep adding weight

    DB lat raise - 10-12,12,12 done with
    DB front raise - 10-12,12,12

    Row sprints - dial at 9 - 8-20 second sprints with 10 seconds rest - 848 meters travelled

  9. #1389
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    Oct 2011
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    Busy day today - messed around all day changing the starter on my tractor - had to remove the loader to get access, then found a wire broken on the starter relay under the dash and fized that, then replaced the battery as well. Starts good now! Then checked out my oldest boys' new 1BR condo he just bought. Prices in the Vancouver area are crazy unbelievable now. Got home for a late workout...

    Single leg RDL with kettlebell - 25-10,10, ss'd with
    Back extension on my GHR - BW-10,10,

    Deadlift - 396-6,6,

    RDL - 287-8,8,

    BB Single leg good mornings - Bar-10,10, each leg - found the secret to balancing these.

    DB lunges - 25 each hand - 10,10,10,

    Again missed the sled pushes - too dark out, and I still have to find it.

  10. #1390
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    starting strength coach development program
    Dumbbell hip thrusts - 50-10,10, SS'd with
    DB t's - 15-10,10,

    DB Lat raise - 15-12,12,12,12

    DB rear delt flies - 20-15,15,15, SS'd with
    DB shrugs - 50-15,15,15,

    Alternating DB curl - 35-10,10,10, SS'd with
    Hanging leg raise - BW-17,17,

    Reverse BB curls - 55-15,15,15, SS'd with
    Dips 3/4 BW-15,15,15

    Leg extension 85-15,15,15, Good pump here! - SS'd with
    Calf raises 200-15,15,15,

    Incline tread mill - 20 Minutes at 115 Heart rate. Set incline at 4 and speed at 3.2.

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