Skid (Marc's) log

[skid]

Warm up - 500M row

Activation -
Scapular pushup - 10,10
X band walk with blue band - 10,10,
Plyo-pushup BW-8,8,8,8,

Medium grip pause bench @ 65%1RM
240-5,5,5,5,5

1 arm landmine press @rpe8
90+bar-8,8,8,8, each arm

Incline Powell raise @rpe7
10-12,12,12, each arm

Seated rope face pull 80 total
90-10,20,20,15,15,

Bent over reverse dumbbell fly
20-12,12
25-12

[skid]

Warm up - 500M row

Band Pull aparts - 10,10, red band

Squat at 75% of 1RM
360-4,4,4,4,4,4,

Paused Deadlift @ 57.5 of 1RM
330-6,6,6,6,

1 arm landmine row using end of bar
100+bar-8,8,8, at rpe8

Split squat with rear leg elevated
90-10,10,10 each leg

Weighted plank
10-1min,1min,1min.

[skid]

500M row

Scapular Pushup - 10,10,

Comp Bench
265-5,5, @ 72.5% of 1RM
275-5,5,5, @ 75% of 1RM

2 Board Comp Bench
265-6@rpe6
285-6@rpe7
300-6@rpe8

2.1.2. Tempo DB Bench
55-10,10,10, @rpe8

Body Row with Bench Grip
10,12,13,

Cable Tricep Ext with Palms up
90-10,15,15

Band Pull aparts (80)
20,20,20,20 red band

[Oldster]

Lots of work each session, skid! Should be fun watching your progression in 2018!

[skid]

Lots of work each session, skid! Should be fun watching your progression in 2018!

Lots of work and lots of variety. Long workouts though...

Warm up - 500M row

Glute raise - 10,10 each leg

Deadlift @ 75% of 1RM
435-5,5,5,5,5, 1st set is always the hardest for me with deadlifts

Rack pull from knee
500-6@7
575-6@8

Beltless high bar squat ATG @62.5% of 1RM
295-7,7,7

Neutral grip pullup BW+5%
12.5-6,6,7,@rpe8

Reverse grip BB Curl
75-10,10,8,9 @rpe8

[Oldster]

Lots of work and lots of variety. Long workouts though...

Yeah, over the past 30 years or so, I've learned I don't do as well with long WOs. Love them, don't get me wrong. But I just don't recover as well as I could. So I keep them relatively brief, but intense.

Shows how different lifters are. Everything works, and nothing works.

[skid]

Warm-up - 500M row

Scapular Pushup - 10,10

X band walk - 10,10.

Plyo pushup - 8,8,8,8,

Medium Grip Comp Bench @ 70% of 1RM
260-4,4,4,4,4,

Landmine 1 arm press @ rpe8
100-8,8,8,8 each arm

Incline Powell raise @rpe7
10-12 each arm,
20-12,12,12 each arm

Rope face pull (80 total)
100-20,20,20,20

Reverse bent-over DB fly @rpe7
25-12
35-12,12,

[skid]

500M row warm up in 2:02

Band Pull apart - red band/blue band - 10, 10

Squat - 77.5% of 1RM
370-5,5,5,5,5

1 Count pause deadlift - 60% of 1RM
345-6,6,6,6

1 arm landmine row - grip sleeve part of bar
110+bar - 8,8,8, each arm@ rpe 8

Split squat with rear leg elevated
110-10,10,10 each leg

Weighted Plank - 1 minute hold
25-1m,1m,1m

[skid]

500M row 2:01

Scapular Pushup - 10,10,

Comp Bench
285-4,4,4,4,4,4 @ 77.5% of 1RM

2 Board Comp Bench
285-5@rpe6
315-5,5,@rpe9

2.1.2. Tempo DB Bench
65-8,8,8, @rpe8

Body Row with Bench Grip
12,12,12

Cable Tricep Ext with Palms up
100-15,15,15

Band Pull aparts (80)
20,20,20,20 red band

[skid]

Warm up - 500M row in 1:58

Glute raise - 10,10 each leg

Deadlift with 77.5% of 1RM
445-4,4,4,4,

Rack pull from knee at RPE 7,8,
540-5 @7
590-5 @8

Beltless ATG SSB squat with 65% of 1RM
310-6,6,6,

Neutral grip pull up with BW+10%
25-5,6,7,

Reverse grip curl @RPE 8
85-8,8,

Hammer Curl - Don't much care for the reverse grip curls as programmed so did the last set doing hammer curls
45-8