Skid (Marc's) log

[skid]

like joint sore or muscle sore?

A little of both - Yesterday still a bit sore but seemed ok today.

Week 3 Day 4

Low bar squat - 415-3,3,3, - Squatting 3 times per week with different variants - +15lbs from last week - still a couple reps in the tank.

Super setted these:
Spoto Bench - 265-5,5,5,5 +10 lbs still easy
1 leg leg press - 90-6,6,6,6, +20lbs Right leg still much stronger than left
Sitting calf raise - 115-20,20,20,

Super setted:
cable face pulls - 100-10,10,10,
cable front raises - 35-10,10,10,

[skid]

Week 4 Day 1

High bar squat
365-5,5,5, +5kg from last week, still a few reps in the tank.

Bulgarian split squat - 80-5,5,5 each leg + 10lbs from last week - these make me breathe harder than regular squats

Comp Bench
305-6,6,6, + 2.5kg from last week rpe 8.5

Incline bench - 250-6,6,6, +2.5kg from last week - rpe 8

Leg curl - 115-10,10,10,

Did some DB arm curls too.

[skid]

Week 4 Day 2
Pendlay Rows - 265-8,8,8,

1 arm DB rows - 118-8,8,8, each arm

Close grip bench - 290-5,5,5, SS'd with
Sitting DB front raises - 20-11,11,11,

DB lat raises - 20-11,11,11, SS'd with
EZ bar behind the neck tricep extensions- 90-10,10,10, &
Wide/Neutral grip cable lat pull downs - 150-8,8,8,

Weird that the tricep extensions didn't bother my elbows much today. I went into them expecting to hurt.

[skid]

Week 4 : Day 3 - I'm used to going harder & heavier on deadlifts for a single heavy set. Normally I lift heavy 1 week than do a lighter or easier variant the next week to recover as I couldn't go hard two or three weeks in a row. Now I am going with lighter weights, leaving a couple reps in the tank, and doing more sets/volume. Plus I am doing the same with rack pulls the same workout. We'll see how that works out come competition time.

Deadlift - 450-3,3,3, + 10lbs from last week - RPE 8

Block pulls from below knee - 475-3,3,3, +20lbs from last week - RPE 8 - Did 465 for a set but it seemed a bit too light

SSB squats - 315-5,5,5, + 20lbs RPE 8 - I need to push harder so added 20lbs. Still went well. My left leg must be contributing more now.

Leg curls - 120-10,10,10, SS'd with
Back extensions - BW+30lb - 10,10,10, My back felt great until these. No joint pain just slightly sore lumbar muscles

[Cole Gorton]

I'm used to going harder & heavier on deadlifts for a single heavy set. Normally I lift heavy 1 week than do a lighter or easier variant the next week to recover as I couldn't go hard two or three weeks in a row.

yeah, ive been brainstroming some ways to program my pulls this way. i feel like it will be necessary for long term, slow but steady progress. a limit set of pulls every week is draining. almost more psycologically than anthing.

thats a pretty good 3x3 day of pulling though skid

[skid]

yeah, ive been brainstroming some ways to program my pulls this way. i feel like it will be necessary for long term, slow but steady progress. a limit set of pulls every week is draining. almost more psycologically than anthing.

If I deadlift limit sets or close to it, after a few weeks I get weaker. Overloading the central nervous system is a thing. I've proven this to my self several times. And like you say, going into a max effort deadlift session is psychologically difficult as well.

I recall reading Eddie Hall said he could only deadlift heavy every 10-12 days, as that's how long it took his CNS to recover. And that's using hypobaric chambers and all other sorts of recovery methods that us normal people don't have access to. So I settled on every two weeks going heavy. I'm now trying to leave a couple reps in the tank but still keep the weight climbing. I'm at 450 now with a couple reps in the tank but my 3RM before comp usually gets to around 500. Like I said the proof will be in the competition results.

[skid]

Week 4 day 4
Disappointed - Was really looking forward to pushing my low bar squats up, but both knees were too sore to even do a plate each side. It just hurts to bend my knees close to parallel. I did an exercise last workout that probably contributed to or caused it and it wasn't squats, leg curls or deadlifts. I'm hoping things will feel better in a couple of days. Next week is a deload week anyways.

Low bar - none
1 legged leg press - same issue

Spoto bench - 275-3,3,3, these seemed too easy so added another 15, 290-3,3,3, still rpe 8ish - My comp bench hasn't changed much in years, ok maybe went down a little. Trying to push it back up to 170kg/375lbs or so. I'm doing over the prescribed volume but think I can handle it, at least so far.

Cable face pulls with double rope - 100-12,12,12 SS'd with
Cable delt raises - back facing cable, cable pulled through legs and then up 35-12,12,12,

[skid]

Week 5 Day 1 Deload week

High bar squat - tried a BW squat and knees are still too sore to squat
Bulgarian split squat - didn't even try.

Comp Bench - Despite being a deload week I feel quite fresh, considering I haven't been been pushing too hard on these yet. Decided to work up to a heavy single.
265-2
310-1
330-1
350-1
365lb/165kg-1 - Had to work for this but feel pretty good about it considering I haven't done anything less than 5 reps for a couple of months now, maybe longer.
245-6,6, Did these as that what was programmed for today - deload


Incline bench
200-6,6, these were a deload as well

I was ready to stop here but decided to try a few very light leg extensios and leg curls. These went not too bad and I slowly bumped up the weight but stopped well shy of normal workout weights. Still, I took what my body would give me without making things worse hopefully.

After completing a few sets of leg curls/leg extensions I thought I'd try the leg press since my knees felt a bit loosened up. Did just the sled for 10 reps a couple times then worked up to 90 pounds. Still very light but this was encouraging and hopefully I can continue to build on these.

[skid]

Today was a continuation of deload week, but a busy day so I only did a 2 exercises out of the 6 scheduled.

Pendlay Row - 220-8,8, deloaded these and dropped the 3rd set as programmed

Close grip bench - 295-5,5,5,5,5, Was supposed to deload these too, but bumped up the weight from last week by 5 lbs and did 3 extra sets. Had a rep or two in the tank for my last set. My thoughts are that the only exercises that really need a deload are whole body movements like squats and deadlifts, and maybe Pendays rows LOL.

Did DB hammer curls and regular curls too just for fun between sets of bench.

[skid]

Week 5 Day 3 - Deload continued

Deadlift 420-3,3,3,

Block pulls - 440-3,3,3,

Deadlifts went easy, no issues. Tried some leg presses/leg extensions with light weights but both my knees were clicking and painful so I didn't push things. Not sure what to do about that. I don't even know for sure why I'm having issues but think it was either from really cantilevered back extensions on my GHR, or some very tight Inzer knee sleeves that I was trying out. I'm now leaning to the knee sleeves as causing the issues.