Skid (Marc's) log

[skid]

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

[Oldster]

Lookin' strong, man!

[skid]

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

[skid]

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,

[skid]

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,

[Oldster]

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!

[skid]

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,

[Oldster]

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.

[skid]

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

[Oldster]

Funny how different our structures are, isn't it?

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