Skid (Marc's) log

[skid]

2nd workout today - back on schedule!

Warm up - 500M row

Comp Bench
130kg-5,5,5,5, at rpe 8-9

DB bench
95-8,8,8,8,

Didn't do the tricep extensions as they irritate my elbow.

[skid]

Did this workout within 36 hours of my last bench day so I wasn't fully recovered. Still, everything went not too bad...

Warm up - 500M row

Comp Bench
155kg-1@9.5 (could have done more weight, but another rep might have been a struggle)


T@G bench
125kg-7,7, at rpe 8
120kg-9,9,7 at rpe 8

OH Press
75kg-10,10,10, at rpe 8-9

Dips
BW-6,10 at rpe easy
10kg-10,10, at rpe 7-8

[Meshuggah]

Strong Work!

[skid]

Strong Work!

Thanks Shug! I wish Saturday's squat session was as strong, but it was a shit show as 410 felt like 500. A combination of fatigue and nagging injuries that refuse to get better. I considered pulling out of Worlds because I won't be near my best, but will go just for the experience.

Today:

500M row warmup

Slingshot bench - Not part of the program, but did it anyways to get a feel for heavier weights. Felt easy...
170kg-1@ rpe 8

Comp Bench - Now reducing volume and increasing intensity.
135kg-2 @ rpe 6
140kg-2 @ rpe 8
137.5kg-2 @ rpe 7

T&G incline press at 45 degrees - Took a narrower grip than my flat bench as it seems easier on my shoulders.
100kg-6@6.5
105kg-6@7

[skid]

Missed yesterday's workout due to a 48 hour flu. Slept all day yesterday. Lost 5 pounds in a couple days. Feel better today so I did the main lifts of yesterday's and today's workouts.

500 meter row warm up

Comp Bench
130kg-4@7.5, 4@8,
125kg-4@7

Deadlift
205kg-1@6
215kg-1@6.5
200kg-3@7, 3@8,
195kg-3@8

2 Count paused squat
155-2@8
150-2@7, 2@7.5

[skid]

Warm up - 500 meter row

Comp Bench
145kg-1@8
120kg-5@7
100kg-9,9,9,@7

Close grip bench paused
110kg-8,8,@7

OH Press - strict
75kg-8,8,@7

[skid]

Warm up - 500M row

Squat - Have left knee, right ankle, and plantar fasciitis pain, as well as no appetite and still some stomach upset. Squats continue to suffer, Meet is 3 weeks out...
170kg-1@6
185-1@8.5
165-3,3,3,@7-8ish

[skid]

500M row warm up

Comp Bench - rpe 8 range
140kg-2,
145-2,
142.5-2,2,

Incline T&G bench at 45 degree angle - rpe 8 range
110kg-6,6,

[DeanT]

Squat - Have left knee, right ankle, and plantar fasciitis pain,

I fought plantar fasciitis on my right foot for the past year. I found that Kuru (name brand of shoes found online) have really fixed that problem for me. I have only worn those shoes (except for lifting) and it is pretty much gone for me. I get lots and lots of knee pain too...3 surgeries on one knee and the other one hurts because I favor the multi time injured one. The only thing that helps me is knee sleeves...I have a set for lifting of course but I have another set that I wear all the time...they are more elastic and they stay up amazingly well (the brand is Uflex). Finally, I hot tub nearly every night. I put jets on the bottom of my feet and on both knees. This does more for me than anything else. 20 minutes of water jets on what hurts every day is pretty good therapy. Keeps me under the bar even when I didn't think it would be possible.

Best of luck and I hope some of this may help you.

[skid]

Thanks for the ideas Dean! I've been fighting plantar fasciitis for the past few years on and off. When I spend too much time on my feet I pay the price. I've found that good supportive shoes are absolutely necessary. Stretching my calves both ways helps too; I'm looking into getting a used calf raise machine since it helps so much.