Skid (Marc's) log

[skid]

I'm on week four of my program. Week 4 comp videos:


Deadlift at 445 - 4th set of 4


Bench at 285 - 6th set of 4


Squat at 370 - 5th set of 5

[Meshuggah]

Strong stuff my friend!

[Oldster]

Strong stuff my friend!

Concur!

[skid]

Thanks Shug and Oldster!

Warmup - 500M row in 2:01

Scapular Pushup - 10,10,
X-band walk - Red band - 10,10, each leg
Plyo pushup - 8,8,8,8,

Medium grip comp press @75% of 1RM
275-3,3,3,3,3,

1 arm land mine press
Bar+110 - 8,8,8,8, each arm

Incline Powell raise
10-12
20-12,12,

Cable Face Pull
110-20,20,20,20,

Bent over reverse DB fly
35-12
45-12,12,

[skid]

Warm up - 500M row in 2:09

X-band walk - 10,10, each leg with red band

Squat @82.5% of 1RM
395-3,3,3

Squat @ 65% of 1RM
315-6,6,

1 second Pause Deadlift on 1 minute intervals @65% of 1RM
375-15 singles

Wide grip seated cable row @ rpe-8
270-10,10,10,10,

DB split squat @rpe8
90-15,15, each leg

Weighted plank for 1 minute holds
25-1,1,1,

[skid]

Warm up - 500M row in 2:01

Scapular pushup - 10,10,

Comp Bench
315-2@85% of 1RM
295-3,3,3,@80% of 1RM

3 second pause bench
255-4,4,4,4,@70% of 1RM

Neutral grip cable lat pull-down
270-8,8,8,8,

DB floor press
55-15,17,

Straight bar tricep cable press-down
160-10,10,10,

Band pull-aparts
20,20,20 - red band

Ab wheel rollouts from knees
5,7,

[skid]

Warm up - 500M row - 2:02

Glute raise - 10, 10, each leg

Deadlift
425-3@75% of 1RM
460-3@80% of 1RM
500-3@87.5 of 1RM - last rep was the best form wise; have to remember to keep driving up with my legs...

Deadlift volume
405-5,5, at 70% of 1RM

Tempo Squat 4.0.0. @ 60% of 1RM
285-4,4,4,4,

Explosive Pendlay row @ rpe 6
225-5,5, seemed a bit light...
245-5,5,

Incline bench DB curls
35-10,10,10,12,

Reverse hypers - did these on my GHR with bands
Orange -10,
red - 12,12,12,

[skid]

This week's comp lifts. These are the last sets of each exercise...

500x3 deadlift - Form wasn't very good. I need to keep pushing with my legs instead of letting my back take over once I get the bar past my knees.


295x3 Bench - Need to pause longer at the bottom...


395x3 squat - Still dive bombing a bit. Need to stay tighter on the way down.

[skid]

Warm up - 500M row in 2:04

Scapular Pushup - 10,10,

Comp Bench @70% of 1RM
265-5,5,5,

Tempo Bench 4.0.0 (4 seconds descent) @ 72.5% of 1RM
275-3,3,3, - 1st time doing these - harder than I thought they would be...

Seated dumbbell press
55-10,10,10,10 each arm

Lateral DB raise
20-10,10,10,10,

Cable Face pull
100-20
110-20
120-20

[skid]

Warm up - 500M row

X band walk - 10,10 each leg with red band

Squat
370-4@77.5% of 1RM
395-3@82.5%
415-2@87.5%
335-6,6,@70%

1 second Pause Deadlift @ 67.5 of 1RM - 1 Every minute on the minute
405-12

Chest supported BB row
225-6,6,6,6,6, @ rpe8

DB Split Squat
90-12, 15, each leg @ rpe6

Weighted plank 1 minute hold
25-1,1,1,

Squat Video last heavy set: 415-2