Skid (Marc's) log

[skid]

2/9 - am workout

Bench - 320-1,1, - 260-2,2,2,2,2, - Worked up to 320 for a couple of heavy singles - felt heavy too. Program called for 5 sets of 2 reps at 260. I'm probably screwing up the programming by doing the heavy singles when the program doesn't call for it, but I'm stupid like that sometimes.

1 arm rows with kettle bell - 123-5,5,5 - Went for speed on the concentric portion. Tried both dead stops and non stops

Tricep push downs - 90-60 reps, - alternated from rope push downs to bar pushdowns every ten reps. had both set up so basically non stop pump on the triceps. Will add more weight next time. Arms still feel pumped 2 hours later...

[skid]

2/9 - pm workout

instead of taking 2.5 hours to complete my workout today I split it in two

Squat - 395-5,5,4,5,5 - After the second set I had to deal with some issues and came back after 20 minutes or so and cooled off at bit so stopped at 4 reps. The last two sets were somewhat rushed as I had to hurry to pick my daughter up at gymnastics on time.

[skid]

2/11 am workout - Still have a cold with chest congestion after almost two weeks.

Warm up - concept rower 300 meters - super easy warmup...

Press - 185-1, 205-1, 235-f,1, 245-2, 190-5,5,5, - worked up to a 235 single, tried strict and failed, press 2.0 got it up. Did a double 245 push press, then followed up with 3 sets of 5 at 190.

Standing incline press - 185-3,3,5 - Incline at 70 degrees. First time doing this and the bar path was a little wonky on the first two sets. Will add weight as I get used to this as it should be higher than a pure vertical press.

Chins +25lbs - 8,7,7 - haven't done these for a few workouts so felt good to do.

,

[skid]

2/11 PM workout - I'm going to split these into single days going forward...

Kettlebell swing warm-up - 70-10, 123-8,10,10, - Tweaked my back a little on the first set of heavy bells. Will wear my belt going forward for these.

Light Deadlift - 420-5,5,5,5,5 - Used belt and straps, will go strapless over under grip for the heavy deadlift days.

Glute Ham raises - 8,10,10 - Used orange band (15lbs tension I believe). Will go heavier next time.

Shrugs - 315-13,13,12, - Started unloading the deadlift bar and thought why not...

[skid]

2/13

Did I mention I signed up for another meet in April?

Upper body still sore from Saturday's press day. My legs are always sore now...

Warm up - 500 meter row in 2:05

Bench - 276-6,6,6,6,6 - Last volume bench day until meet...

Bench OL - 405-1,1,1 - Damn that feels heavy... Pick up the bar and hold for 8 seconds

Squat - 375-2,2,2,2,2, - "Easy" squat day - Still felt heavy and hard. My legs and groin are perpetually sore. One more volume day later this week and then the intensity starts to rise...

Firing up the hot tub for a soak tonight...

[Bryan Dobson]

2/13

Did I mention I signed up for another meet in April?

Upper body still sore from Saturday's press day. My legs are always sore now...

Warm up - 500 meter row in 2:05

Bench - 276-6,6,6,6,6 - Last volume bench day until meet...

Bench OL - 405-1,1,1 - Damn that feels heavy... Pick up the bar and hold for 8 seconds

Squat - 375-2,2,2,2,2, - "Easy" squat day - Still felt heavy and hard. My legs and groin are perpetually sore. One more volume day later this week and then the intensity starts to rise...

Firing up the hot tub for a soak tonight...

Yeah when you first start you think.."these easy days are too easy" that changes of course.

[Bryan Dobson]

Also good to here you have a meet planned.

[skid]

Bryan, yes there are no easy days anymore... My wife is also doing the Dr. Squat program after doing the Candito intermediate, and she says she hates Dr. Squat (doesn't even know him) as it is much harder than the Candito program. I concur with her...

2/15

After 15 days still haven't recovered my voice yet and have some upper chest congestion and a dry hacking cough, but don't want to go on antibiotics or my tendons will curl up and die. To top it off I put a couple of frozen chimichangas in the fridge at work yesterday and didn't eat them until today after they had thawed. Loosened up my bowels a bit...

Warm up - 500M row in 1:55

Kettle Bell swings - 123-10,10, - like last week these caused a little lower back tweaking/tiredness prior to my deadlifts. I'm still on the fence whether to keep doing these.

Deathlifts - 445-6,6,6,6,6, - This is the most deadlift volume I've ever done. All done with belt and opposite grip. Lightly tapped and go'd all reps and sets. I felt if I set it down completely I would never get it back up...

Presses - 215-3,2,3, - I think 215 for 3 is a PR for me. I may have Sumo'd the 3rd rep but didn't bend my knees

Standing incline press - 185-5,4,3, - Pretty much tired at this point. This version makes the presses strict.

I may go back after dinner and do a few chins if I feel up to it.

[Bryan Dobson]

Good job getting all the reps.

[skid]

2/18

Today was a bust. The light bench went ok, but the squats felt like I put 1 wheel to many on. I've had a lingering cold and laryngitis for 18 days now so went to see a doctor Thursday and was put on amoxillin for 5 days. In addition my 8 year old son came home from school yesterday with a bad headache and a high fever. He was running around the house last night at 12 and 3am saying something was chasing him which freaked me out. I looked up the symptoms and it appears he may have been a bit delirious with the fever. This morning the fever is gone but he remembers the events of last night. Suffice to say I didn't get a good sleep.

Bench - 265-2,2,2,2,2, - 315-1,1, - Went for CAT on the concentric of the bench. Did a couple heavy singles after for intensity.

Squat - 405-2, 400-1, 385-2,1, Called it quits - Rx called for 400 for 5 sets of six reps. I initially put 405 on as I can usually add a few pounds to the Rx and 4 wheels was easy to load. Absolutely died on these. I'm blaming it on antibiotics and poor sleep. The good news is my voice is starting to come back.