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Thread: Skid (Marc's) log

  1. #371
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    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    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

  2. #372
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    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.

  3. #373
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    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

  4. #374
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    Lots of work each session, skid! Should be fun watching your progression in 2018!

  5. #375
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    Quote Originally Posted by Oldster View Post
    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

  6. #376
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    Quote Originally Posted by skid View Post
    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.

  7. #377
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    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,

  8. #378
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    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

  9. #379
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    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

  10. #380
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    starting strength coach development program
    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

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