Skid (Marc's) log

[skid]

5/23

Warm up 500M row in 2.11

Squat - 405-1, 385-1,1,1,1,1, - legs are always sore. Tried rolling them out with the rolling pin thingy last night but no improvement. I'm losing strength in squats...

Rack deadlift - 475-4, 425-8, - 2-3 inches below the knees starting position.

BB Rows - 235-8,8,

[skid]

5/25

Bench - 275-4,4,4,5,5,4, - Program called for 6 sets of 4 or 5 sets of 5. Did 4's initially as higher reps at heavier weights causes my left shoulder to pinch. These all went fairly easily with a couple reps left in the tank each time. Did an extra rep for a couple of sets because everything felt good.

Press - 185-5,5,5, 160-11, - Added 10 pounds but dropped a rep from last time for the heavy sets, added 5 pounds and 1 rep for the back off set.

Tricep cable press downs - 180-10,10,10, - The program calls for mixing up the tricep exercises but I keep doing the same stuff. Tried OH tricep extensions but they didn't feel right.

[skid]

5/26

Today was the dreaded squat day. If you've been reading my log you know how sucky they've been for quite some time. To optimize my workout I made sure I had a good sleep and actually slept in an extra hour. I had a good 3 egg and toast breakfast, and for lunch grilled myself a couple lamb chops with fresh asparagus from the garden (nothing like garden fresh asparagus sautéed in butter) and a super greens salad. Waited 2-3 hours and then started my workout.

Warmup - 500M row in 1:50 - Good start to the workout as I had some energy

Squat - 365-5,5,5,5,5, - Program called for 5x5 or 6x4 at 80%. Although I worked for every rep, my squats went quite well today, especially as compared to the previous squat workouts lately. I used 455 as my 1RM, rested 5 minutes for the 1st few sets and then 7 and 8 minutes to complete.

Stiff legged deadlift - 385-3,5,5, - Added 20 pounds from last time. 1 set was with my squat shoes on, subsequent sets were in socks.

Chins - BW- 8,8, 25#-5,5, - alternated OH and UH grips.

GHR - 5,8, - Green band

[skid]

5/29

Close grip bench - 315-1,1,1,1,1,2, 275-5, 245-10, - program called for 95% of 1RM for 6x1 or 3x2. Wasn't sure about the 3x2 so did 5 singles which didn't feel too bad so I did a double on the last set. Two descending sets of AMRAP followed. I left a couple reps on the table for each back off set as my left shoulder was starting to pinch on the last couple reps of each set. Used 3 minutes rest between each set for the singles, 4 and 5 minutes for the AMRAP sets.

Dips - 25-6,7,6,8,5, - Dips felt fine on the shoulders. Again max 3 minutes rest between sets as I needed to hurry things a bit for an appointment.

May do some light presses tonight although they are not part of the program.

[skid]

5/30

Warm up - 500M row in 1:57

Light Squat - 315-5,5,5, - Program called for 3x5 at 70%. For me there is no such thing as a light squat but these went well today even though I have some pain in my quads. The triple shot of expresso at Starbucks before my workout seemed to help too

Deadlift - 500-2, 455-5, - Program called for 2-3 reps at 95% of 1RM and 3-6 reps at 85%. Should have tried for a triple but since its been a while where I've pulled 500 in a workout I was happy with a double.

BB Row - 275-5,5,6, - Didn't set the weight down and used a little body English...

Curls - Hammer - 35-10, EX Curl bar - 95-10,10,11, - Curls felt good today after a warm up with the hammer DB curls.

GHR - BW-10, Blue band - 10,10, Nice wrap up to a good workout!

[skid]

6/1

Bench - 295-4,4,4,4,4, - Program called for 85% of 1RM for 5 sets of 4. Went pretty easy actually except for the 5th set where I had to work a bit for the final rep. No grind though...

OH Press - 195-4,4,4, - 165-10, - Program called for 3 sets of 3-5 reps followed by one set of 10-12 reps.Was a little fatigued for these because of the prior bench work.

Cable press downs - 180-10,11,12, - Always good for a tricep pump.

[skid]

6/2

Warm up - Forgot to do...

Squat - 385-2,2,3,3,3,3,2, - Supposed to do 6 sets of 3. Did an extra set to get the volume (18) in. Weight felt heavier than it should have.

Stiff leg deadlift - 405-4,4,4, - After the squats these felt light.

Chins - BW - OH-10,8, UH-9,8,

[skid]

6/6

Just one de-load workout this week as I am entered into the BC IPF Provincial powerlifting meet this weekend. I didn't really want to compete again so soon, especially as I'm not too happy with my squats. However if I decide to compete in the Nationals, the Provincial meet is a prerequisite. I can fairly easily meet the minimum standard (502.5kg minimum total) for the National meet for a Master's II 105kg lifter.

The Nationals are being held in Calgary next year in February and the IPF Worlds will be in Calgary in June. Calgary is my home town and my Mom and brother live there so there are several good reasons to go.

Squats - 365-3,3,3, - Did 3 sets of 3 at 75% of my 1RM of 475. Still some pain in my quads. Bar speed was not as fast as I would have liked, but went up best in the last two sets.

Bench - 265-3,3,3, - Did 3 sets of 3 at 75% of my 1RM of 345. Did competition pause. Went up easy and fast.

I wanted to do some more, especially presses, but decided to stick with the program and take it easy.


Warm up - 500M row in 1:49


Squat - 365-3,3,3,

[skid]

6/10

Competed in the BC IPF provincial's today and made a couple PR's. A brief summary from memory below...

Class - Master 2, 105kg

Weight - 101.x kg/223.x lbs

Squat - Best lift was 205kg/452lbs - I did 10kg more at my meet in May, but am still happy with this considering the soreness issues I've been having with my quads. Judging was extremely strict...

Bench - Tied my best comp bench with a 152.5kg/336lb lift. Red lighted my second attempt by lifting my head.

Deadlift - Made a new PR with a 250kg/551lb pull. My previous best was 240.

Total - 607.5kg/1339lb for a PR increase of 7.5kg over my previous best of 600kg. New provincial total record as well for my class.

[skid]

Yesterday's competition was a long busy day. 1.5 hour drive to the event, I coached a lifter in the morning flights (my flight was in the afternoon), and my wife competed as well so there were quite a few distractions with coaching, weighing in and equipment checks while coaching, and watching my wife while I was warming up (she was in the opposite flight). My son is competing today.

Squats - went 3 for 3. I started light to make sure I got the lift, and finished with a 205kg/452lb. I may have been able to squeak out a few more pounds but the bar went up pretty slow. Video of final 205kg/452lb squat -



Bench - went 2 out of 3. Looking at the bar speed, it went pretty slow so I don't think I had any more in me. Video of final 152.5kg/336lb bench -



Deadlift - In previous contests I have always felt I should have done more, so I opened at 480 just to make sure I got the lift, went to 530 for the second which tied my previous PR, and then went to 551 for a new PR. I still might have had another 10-20 pounds in me but am pretty satisfied with the lift. Video of final 250kg/551lb deadlift -



The next step to the Nationals in Calgary are the Western Canadian regionals held in Winterpeg in September. Will make a decision in the next week or so to see if I really want to do this.