Skid (Marc's) log

[skid]

10/2

Warm up - 500M row in 1:58

Squat - 395-1@9, 330-5,5,5,5, all at RPE 8. Heavy singles continue to suck, but the work sets are progressing slowly. Probably cause I started light...

Bench - 325-1@9, 270-4,4,4,4, all at RPE 8

DB Incline Press at high (70 degree) incline - 65-10 @6, 85-7@8, 85-9@9, 85-10@9 - It's hard for me to curl both of these to my shoulders and I need to twist them into position which is hard on the wrists. I set a piece of 3/4 plywood on my safeties at shoulder height and put the DB's where I could grab them easily. Good idea, but the plywood is a little precarious. I'll improve on this idea as the DB's want to roll off the plywood, and the plywood can't take much more loading without breaking.

[skid]

10/3

A little tired for today's workout again. I had a busy morning with my hydro project nearing completion (more on that below). In case people are wondering about my programming, I am now getting personal programming from Jordan at Barbell Medicine.

500M row in 2:05.5

Deadlift - 475-1@8.5, 395-5,5,5,5, all at RPE 8 - The sets of 5 might have been RPE 7.5ish

Press - 190-4@7, 195-4@8, 205-4@9, 205-4@8.5 - My right shoulder bothered me a bit from incline DB pressing yesterday and the rotational torque that a dumbbell can dish out. I narrowed my grip a bit which helped.

Split Squat - BW-10, 20-10, 40-10, 50-10, This was quite the crack fest for my knees. I'm going easy with these weight wise as I need to be careful with these as my knees don't feel that stable. They are getting more comfortable as I go but I definitely have to ease into these.

For people reading my log and wondering what I've been doing cutting rebar, mixing cement, breaking off forms, etc., this is what I've been busy with over the last month and a bit. Actually this is the culmination of several years...



I've still got some work to do, but today was the first test run...

[skid]

10/5

Warm up - 500M row in 1:55.5

SSB Squat
335-5@8,
345-4@8,
365-4@9,
365-4@9.5

Close Grip Bench
275-4@7,
285-4@8,
295-4@9,
295-4@9.5

DB Press
55-10@easy
65-8@8
65-10@9
65-10@9

[skid]

10/6

Warm up - 500M row in 2:04

Rack pull
425-4@7
445-4@8
475-4@9
475-4@9.5

Bench with Blue Bands (90 pounds tension at lockout)
215-4@7
235-4@8
245-4@9
245-4@9

Pendlay Rows
165-10@7
185-10@8
205-10@9
205-10@9

[skid]

10/9

Warm up - 500M row in 2:01

Comp Squat - Squats felt good today. Everything went fairly easily. Did a 455# hold prior to the singles so the heavy singles would feel lighter. I sometimes get a little intimidated by the heavy weights when I first walk them out so the 455 makes the 405 seem lighter.
405-1@8.5
415-1@9
340-5@8, 5@8, 5@8, 5@9

Comp Bench - Similar to squats everything felt good. 330 felt heavy off the racks but went easy.
305-1@7,
330-1@9,
275-4@8, 4@8, 4@8, 4@8

DB High Incline Press - Shoulders were happy today. No issues.
65-10@easy,
85-8@8, 10@9, 10@9

[skid]

10/10

warm up - 500M row in 1:58

Jordan checked my log and advised me to keep my singles to RPE 8 as they were creeping up to 9. Everything felt heavy today as it was one of those days...

Deadlift - I did 475 last week at RPE 8.5. Today 455 felt almost as heavy. I did increase my sets of 5 by 5 pounds though.
455-1@8
400-5@8, 5@8, 5@8, 5@8

Press - Dropped weight from last week
195-4@8 Should have been RPE 7
200-4@8.5
200-4@9
195-4@9

Split Squat - Tried a few at BW but my knees weren't having it.

[skid]

10/12

500M row in 2:01

SSB Squats -
330-4@7
345-4@8
360-4@9, 4@9, 4@9

Close Grip Bench -
280-4@7
290-4@8
300-4@9
300-4@9.5
295-4@9 (had to back off in weight slightly to keep RPE in the desired range)

Dumbbell Press - I don't have much of a heavy dumbbell selection so to increase intensity I lower my rest time. A little too much on my 4th set as I couldn't get 10 reps
55-10@easy
65-8@8
65-10@9
65-8@9
65-10@9

[Oldster]

Impressive! How long before your comp and where are you looking for your openers to be?

What a great OHP!

[skid]

Thanks Oldster!

My next planned meet is in February so I've got some time to prepare. Ideally I'd like to open with a 425 squat, a 325 bench, and a 500 pound Deadlift. I've got a ways to go to get there though as those are 20/10/20 pounds over my openers now.

[skid]

10/13

Warm up - 500M row in 2:02

Rack pull mid-shin (45's 4 inches off the floor)
425-4@7
450-4@8
480-4@9, 4@9, 4@9.5

Bench with bands (90+ pounds tension at lockout, ~20 at chest)
220-4@7
240-4@8
250-4@9, 4@9, 4@9

Pendlay Rows
170-10@easy
190-10@7.5
210-10@8, 10@9, 10@9