Skid (Marc's) log

[skid]

4/27

Warm up - 500M row in 1:54

Bench - 265-5,5,5,5,5, - Program called for 5x5@75% which for me is 258 pounds so I rounded it up to 265

Press - 165-6,6,6, 135-12, - Program called for 6-8 reps on the first 3 sets, and 10-12 reps on the 4th set. My arms were a little fatigued from the bench press so these were harder than I expected.

Cable press downs - 160-10,12,10,9, - Program called for 3-5 sets of 10-12 reps. I always get a good tricep pump from these...

[skid]

4/28

Squat - 365-5,5, 355-5,5,5, - Plan called for 5x5 at 75% which would be 356 pounds. I rounded up to 365 for the first two sets, but it felt a little heavy so I dropped to 355 for the final 3 sets.

Stiff legged Deadlifts - 320-6,6,6, - Could have gone heavier but haven't done this exercise in a while so started light.

Chins - 5,8,8,8 - did bodyweight and could have done more but again haven't done these in a while so took it easy.

[skid]

5/1

Close grip bench - 315-1, 245-7,7,5, 195-12 - Program called for working up to a 1RM, then using 75% for 3 sets of 5-8 reps, and 60% for 10-12 reps. I still had a little left in me on my 1RM attempt so I raised it by 10 pounds to 325 for calculating the working sets. I could have done 8 reps on all 3 sets but higher rep benching irritates my deltoid and today was no exception. Interesting that my close grip bench maximum weight isn't that far off my normal grip bench press...

Dips - BW-5,5,8,8,8 - Dips are normally verboten for me as they aggravate my shoulders. They are part of the program which called for 5 sets of maximum reps with a 25 minimum rep total for all the sets. I did 34 total. I did however take it really gently the first couple sets, and never really pushed too hard and left a couple reps in the tank each time.

[skid]

5/2

I should mention that this week is the start of my official retirement from work. Not that I'm going to be sitting around or anything as I have a couple of ventures starting up on the side. Mostly to do with farming and vacation rentals. BTW spring has finally come to BC after one of the longest, wettest winters in 50 years. I've got an acre of fruit trees in starting to blossom right now and the beauty and fragrance is intoxicating.

The past few days I've been very busy doing very physical work around my farm. Quite frankly I was quite tired today from doing work I'm not used to doing so much as my previous job was a desk job. As you can surmise, this is leading up to some excuses for my poor lifting today

Warm up - 500M row in 2:11 - I always do rowing before squats or deadlifts as it warms up the old knees and back...

Squat - 285-5,5,5, - This was a light day at 60% of my 1RM. My knees are a bit sore from the work I was doing yesterday (quite a bit of kneeling and working in cramped quarters, running up and down stairs, etc. getting an outbuilding connected to my well) and bothered me a bit on the first two sets. By the third set the pain had gone away. Funny how that works sometimes.

Deadlift - 135-5, 225-3, 315-1, 405-1, 500-F, 405-8, - The program called for working up to a 1RM single followed by a back off set at 75% for AMRAP. Try as I might I couldn't get 500 past my knees. I blame this on being tired and doing other hard work (see, I told you I had some excuses). Despite not lifting 500 I am using 540 as my 1RM as I did 530 in competition a couple weeks ago and felt I had at least another 10-20 pounds in me at the time. Probably a dumb thing to do but I'm like that sometimes...

DB Row - 105-8,10,10, - Even these had me breathing hard. Glad today is over.

[Walter Palmer]

Totally understandable that your lifting would be affected. Impact might linger for a couple of days, actually.

[VikingCellist]

Just a quick greeting, Marc. Spring has been real late here in Bavaria too. I subscribed around your second to last meet. Great log and congrats on your retirement!

[skid]

Totally understandable that your lifting would be affected. Impact might linger for a couple of days, actually.

I get a day off lifting today so hopefully I'll recover a bit in time for Thursday's workout.

Just a quick greeting, Marc. Spring has been real late here in Bavaria too. I subscribed around your second to last meet. Great log and congrats on your retirement!

Thanks Viking! - I sometimes wonder who reads my log...

[skid]

5/4

Warm up - Leisurely row 500M in 2:11

Bench - 285-4,4,4,4,4, - Plan called for 5 sets of 4 at 80% of 1RM. To push myself a little I used 355 as my 1RM so the weight was closer to 85% of my best competition 1RM. Last rep last set was tough.

Press - 170-6,6,6, 145-12, increased weights by 5 and 10 pounds respectively from last week. Did the same amount of reps.

JM Press - Tried this but the bar weight alone irritated my left deltoid so I stopped

Cable press downs - 135-10, 145-12, 165-12,10,

[skid]

5/5 - Second time I'm doing this. Not sure what happened to my first try.

Warm up - 500M row in 1:56

Squat - 380-1, 365-3,4,4, 370-4,4, - Program called for 5 sets of 4 at 80%. 380 felt like my 1RM so I dropped weight to 365 after considering dropping even more to 340. My quads are sore for some reason and aren't getting better. However they seemed to loosen up a bit as the workout wore on. For the 4th/5th sets I added 5 pounds to 370.

Stiff leg deadlift - 335-5,5,5, - I increased 20 pounds from last workout and these still were a bit easy. I probably started too light.

Chins - BW - tried both OH and UH but my right shoulder was hurting for some reason so I didn't want to push things any more. I'm considering taking Advil before my workouts as I lately I have some muscle pain for some reason.

[skid]

5/8

Warm up - Carry 100 pounds up 22 stairs 10 times. I carried two 50 lb boxes of hardwood flooring at a time up to the second floor of our carriage house. The garage has 12 foot ceilings + 14" Ijoists supporting the second floor, so it is a few more stairs than normal to get to there.

Bench - 315-1, 300-2,2,2,2, - Program called for 3x3 or 2x4 at 90%. I tried 315 but have lost some strength and didn't feel I would get 4 doubles so dropped weight to 300.

Incline DB bench press - 65-12,12,12, - Need to get some heavier dumbells sets to work with. Did second notch on bench.

Incline standing press - 175-5,5,5, - Strict press at 70 degree angle. Since the incline DB didn't test me too much I added the standing press to the workout.

Cable press down - 135-12,15,15, 160-10,12, - I would have done something different, but my wife was kicking me off the bench/cage so I went to the cable machine to finish my triceps.