Skid (Marc's) log

[skid]

it appears you made good use of your time.

After 6 months of stagnating in the bench press, I knew I had gained some bench strength with the Hepburn style programming I was doing. Having a week's rest made the lift easier as well since I eliminated any fatigue.

nice lifting in here

Thanks Cole!

8/8

Warm up - 500M row in 1:58

Squat Rehab - 135-5, 225-5,5, 275-5,5, 315-2,2, 365-1,1, 315-2,2, 225-10, - Went real easy on these today. The pain in my quads has disappeared, but I didn't want to re-introduce it by going too heavy in my first squat workout in over a week. Just did a rep or two at the heavier weights, and finished with 225x10. Everything felt pretty good. Starting next Monday I'll start back into my regular workout. I may do another few sets of light weights later in the week.

Press - 135-5, 185-1, 205-4,2, 135-15, - Having not done any OH pressing in a while, I did a few sets with the heaviest weights approaching my normal work sets. Finished with a back off set of 15 to get the blood flow to the muscles. Will resume my normal programming next week.

[skid]

8/8

Went for a trail walk tonight. Legs were a tiny bit sore, but no problem hiking up and down the hills like before. The 10 or so days rest really made a difference on healing up my quads.

Just noticed that I have been logging for exactly one year today. In that time my comp bench has gone from ~295-345, deadlift from 490-550, and squat 417-475.

Goals for the next year of training:
500 squat
600 deadlift
375 bench
275 press

Will I get there? Who knows. I'm around 220 pounds at 5'9" and around 22% body fat so if I can stay the same weight and gain muscle/lose a bit of fat I may have a chance. I don't really want to gain any more weight.

I'll be 54 on the 29th of August and figure I have one more year to really try and max the weights out. After the upcoming year is up I will probably detune quite a bit and start doing more of a maintenance work out and lose perhaps 20-30 pounds of weight. I have sleep apnea and have difficulty sleeping attached to the stupid cpap machine. I didn't have apnea issues until the last year or so when my weight started to climb past 205.

I figure if I drop to 195 or so, and do a more body building type of workout with higher reps and lighter weights my joints will love me more, and it will be the type of workout that I can do for many years to come without beating my body up. But that's for a year from now.

I still have some goals, one of which is the Canadian nationals in February. I have a meet coming up in September for the Western Regionals which is a pre-requisite for the Nationals. Unless I really bomb out I should make the cut. If I get on a good streak with no injuries or other issues, and if I do well at the Nationals, I may even take a stab at the Worlds which are in my hometown of Calgary in June of next year. No matter what happens though, this is my last year of competitive powerlifting, at least at the 220 pound level.

[skid]

8/10

Warm up - 500M in 1:48 - Pushed a little harder than normal on this.

Comp Bench - 335-1, 295-3,3,3,3,3, - After my short break from lifting I dropped a few pounds on my work sets, and did 2 sets less than normal. Bloody hot out today too which sapped some of my strength.

SSB Squats - 235-5,5, - Didn't go anywhere near heavy but still wanted to get a few reps in. Quads felt good, and only some residual soreness in my hamstrings from Tuesday's squat session after not squatting for 10 days. For the first time in a long time it felt good to drive the weights up hard and fast vs going slow due to pain.

Curls - EZ Curl bar + 70 pounds - 5,8, - Haven't done these for a while so went easy.

[skid]

8/11

Warm up - 500M row in 2:01

Deadlift:
475-2 rpe 9
475-1 rpe 9
405-5 rpe 7
First time trying to rate rpe's, so may be a little off. Felt weak and sluggish today, high temps aren't helping.

Incline press at 70 degrees:
185-5 rpe 8
185-6 rpe 8
195-5 rpe 8
205-4 rpe 10

LTE:
70-6 rpe LOL
70-6 too light to rate.
1st time doing these in a long while. Used a very light weight for the first go around. Bothered my left elbow a bit...

[skid]

8/14

Warm up - 500M row in 1:51

Today was my first real training session in a couple of weeks. Rest between all work sets at 3-4 minutes.

Squat - 315-5@8, 405-1@9.5, 335-3@8, 335-3@8, 335-3@9, 315-3@8, 225-10@5, - Still getting the hang of estimating RPE. Have lost some strength over the past two weeks, but at least my leg pain is mostly gone. Trying to keep the intensity below 8. Did a back off set at 225 to get some easy volume and push some blood into my legs. The short rest intervals are likely driving up the RPE.

Close Grip Bench - 275-5@8, 275-5@8, 275-5@7, 275-5@8, 225-10@5, - All sets non-stop reps with no re-setting.

Chin ups with Neutral grip - 5,7,7,7, all at RPE 8 or so, Supine grip 5@8, - Super-setted these with the bench presses

[Oldster]

Good looking stuff, Skid! Didn't realize you were only a few years younger than me. You have some really great goals for the future.

[skid]

Good looking stuff, Skid! Didn't realize you were only a few years younger than me. You have some really great goals for the future.

Thanks for checking in Oldster! With a little luck and some hard work I hope to make those goals reality.

8/16

Warm up row - 500M in 1:52

Time between sets on all exercises at 3-4 minutes rest. Had to deload everything a bit due to taking some time off.

Press - 225-1@8.5, 200-5@9, 190-5@7, 195-5@8, 195-5@8, 195-5@8.5, - Tried to keep the intensity at RPE 8 or so on my work sets.

Stiff leg deadlift - 405-5@9, 405@9, 385@8,

Barbell row - 275-5, 5, 5, Not rating RPE on these as I did these non-stop and holding my breath for all reps. Felt good and went easy.

GHR - BW-10@0, Green and Blue Rogue band - 8@8, 10@8.

[skid]

8/18

Warm up - 500M row in 1:48

Pause Bench - Not comp bench cause I forgot to wear my belt. 2 second pause 3-4 minutes between sets.
335-1@9,- This actually felt quite good with good bar speed.
300-3@8.5,
300-3@8.5,
275-5@8 - Went for as much bar speed as possible with these
275-5@8 - Ditto

SSB Squat - These got easier each set. Quads felt great today with no pain whatsoever. Went for as much bar speed as possible. Pretty soon I'll squat as much as I bench These SSB's are more for quad rehab than anything as the weight is pretty light.
275-5@8,
275-5@7,
275-5@7,
275-5@6,

EZ bar curls - 90-10,10,10,12, - Super-setted these with the SSB's. 3-4 minutes between sets. All strict and stopped at form breakdown.

[Oldster]

Holy crap! That is one helluva a stiff dead! Nice work, old fella!

Your goals are going to be blown away.

[skid]

Thanks for the kind words Oldster, and for being such an all-around cheerful person on this forum!

8/20

Felt tired, sluggish and weak today. In addition I was working in the bush yesterday and took a cedar branch across my left eye. I'm mostly blind in my left eye from a detached retina with complications years ago, so I don't blink for things I can't see. My eye is still hurting and watering from yesterday. I tend to bang my head on the left side a lot

Warm up - 500M row in 2:05 - slow easy pace today. I closed my eyes for most of it and did a pace I felt was easy and comfortable.

Deadlift:
500-1@9,
455-3@8
455-3@8
455-3@8.5
405-5@8

Incline Press at 70 degrees:
190-5@7.5
190-5@7.5
200-5@8
200-5@8

Skipped the LTE's today as I was feeling tired and unmotivated near the end of the session...