Skid (Marc's) log

[skid]

Leg day

Warm up - BW cossack squats, sissy squats (heels on 3" block), and bulgarian split squats. 2 sets of each done supersetted.

Tempo paused squat (3/1/0) - 297lb/135kg-5,5,5, Added 5kg from last week. The tempo down and 1 second pause make these harder than expected.

Hack squat - 50-8,8,8, +50lbs from last week when I just used the weight of the sled - Knees still complaining a bit but 3rd set was best

Spanish squat BW-15,16 - +5-6 reps more than last week. Once I hit 20 will add DB's - Still a quad burner exercise for me

Superset:
Calf raises - 155-20,20,16,15, aiming for 20 each set but gassed out
Planks - 40s x 3 sets - I hate planks but added 10 seconds each set from last week. I could do more but decided to bump only 10 seconds/week since I hate these. Per the program these are supposed to be 20 seconds each set weighted. Maybe next week I'll wear my 100lb vest with one of the 50 pound weights removed. I don't know if that will be too big of a jump but will find out next week.

[skid]

Upper back/Arms

Warm up - Close grip dead hangs- 30 seconds x 3

Pullups - BW-3,7,7,7, Did 5's the first week, 6's last week and adding a rep every workout. 1 set was just warming up.

Wide grip cable rows - 270-12,12,12, +15lbs from last week

Superset:
Straight bar cable pullovers - 115-10,10,10, +15lbs from last week
Leg raises (laying down) - 15,15,15, was doing these hanging before but this was better - shooting for 25 eventually

Superset:
DB shrugs - 95's-15,15,15, +10lbs from last week
EZ bar curls - 80-10,10,10, 3 second eccentric - Same weight as last week trying to do these strict as possible