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Thread: Skid (Marc's) log

  1. #391
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    • starting strength seminar december 2024
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    Warm up - 500M row in 1:58

    Scapular push up - 10,10,

    Comp Bench @ 82.5% of 1RM
    305-2,2,2,2,

    Medium grip 1 board press @ 73% of 1RM
    275-6, seemed too light
    295-6,6,

    Neutral grip lat pulldown @rpe8
    270-8,8,8,8,

    DB floor press - to exhaustion
    55-25,25,

    Tricep push down
    180-10,10,10

    Band Pullaparts
    20,20,20

    Last set of comp Bench

  2. #392
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    Lookin' strong, man!

  3. #393
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    Thanks again Oldster!

    Warm up - 500M row - 2:02

    Glute raise - 10, 10, each leg

    Deadlift
    460-1@80%
    490-1@85%
    530-1@92%
    420-4,4,@72.5%

    530-1


    1 second pause squat@65% of 1RM
    345-3,3,3,3,

    Pendlay rows
    255-5,5,5,5,5

    Curls - dumbbell variations
    35-10,10,10,10,

    Reverse hypers
    12,12,12 with bands

  4. #394
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    Warmup - 500M row

    Scapular Pushup-10,10

    Pin press at chest level - 75% of 1RM
    275-4,4,4,4,4,

    Press variations:
    70 degree incline barbell press
    155-10
    165-10
    Seated DB press
    55-10,10,

    Shoulder Pre-hab stuff:

    DB Lat raise
    Front-20-10, 25-10
    Side - 20-10, 25-10,

    Face pulls
    135-20,20,20,

    Band pull-aparts
    Red-20
    Blue-20,20,

  5. #395
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    Warm up - 500M row

    X band walk
    Red band - 10,10 each leg

    Comp Squat
    415-3,3, - Bar speed dropped a bit on the 2nd set last rep so dropped 10 pounds
    405-3
    365-5,5,

    Last heavy set:



    Deadlift - Every minute on the minute (forgot to pause these)
    420-12 singles

    Chest supported row
    185-10
    205-10
    215-10,10,

    Split squat
    90-10,15, each leg

    Weighted plank - one minute holds - hate these...
    35-1,1,1,

  6. #396
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    Holy moly, what a dead and squat! That deadlift looked like it surrendered the moment you gave it the merest of tugs. And your squat, man, you should have ground out a set of 20!

  7. #397
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    Thanks Oldster! You certainly have a way with words.

    Warm up - 500M row

    Activation - Scapular Push up - 10,10,

    Comp Bench- @90% 1RM
    330-1, Should have been for 2 but it felt too heavy. Dropped 10 pounds
    320-2, Felt "easy", added 10 pounds
    330-2, went ok, see video...
    305-3,3,3, @ 82.5% 1RM

    330-2


    3 second pause, soft touch bench @73% 1RM
    265-4,4,4,4,

    Neutral grip lat pulldowns
    305-8,8,8,8,

    DB floor press
    65-20,25

    Tricep press down
    135-10,10,
    145-10

    Band Pull-aparts
    Blue band-20,20,20,

  8. #398
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    Quote Originally Posted by skid View Post
    Thanks Oldster! You certainly have a way with words.
    Mostly innuendo, distortion, and compete fabrications. Except about your lifting!

    Good and strong looking reps. Man, you must be broad across the chest. A grip that wide would have my rotators screaming like prepubescent school girls! My grip is about where it appears the smooth on your bar is, with my elbows pretty tight.

  9. #399
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    Oldster, I grip the bar with my ring fingers on the rings. I can go another couple inches narrower without dropping much if any weight, but I feel comfortable at the rings. If I grip narrow and went heavy like you I would squeal too!

    Warm up - 500M row

    Single leg glute raise - 10,10, each leg

    Deadlift - Lower back was bothering me a bit already before I started.
    445-3@77.5%, - Seemed to go well
    475-3@82.5%, - Went well but pulled something under my left rib cage
    515-2@87.5-90%, - Supposed to be 3, but between my achy lower back, sore ribz, and going full out at 90@% I didn't try for a third
    430-5,5,@75% - Debated even doing these. Second set went better than the first

    4 second down tempo squat (4.0.0)
    300-4,4,4,4,@62.5% Used SSB.

    Rows - skipped due to sore back
    DB Curls - 35-10,10,10,10, Never miss curls
    Hypers - Skipped due to sore back

  10. #400
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    starting strength coach development program
    Funny how different our structures are, isn't it?

    Man, whatta tug on a day you weren't feeling well!

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