Skid (Marc's) log

[skid]

Went for a mountain bike ride yesterday with my two youngest kids. My youngest set the pace and I'm glad he didn't go much faster as it was a good cardio test for me. It was about 35 minutes of uphill work, and then maybe 10-15 minutes of downhill back to the starting point. Another beautiful fall day here in the PNW!

Squat - 160kg(352lb)-5,5,5,5,5, Last set was the easiest for some reason. 5 minute rests.

Bench - 115kg(253lb)-5,5,5,5,5, These went easy. I comp paused the last rep of each set and went for bar speed T&G for the rest. 3 minute rests except for one 5 minute rest where I was working on my dirt bike and lost track of time.

Chins - 15kg(33lbs)-7,6, ss'd with -
Side delt raise to ceiling - 10-10, 15-10,

AB wheel-10,10, paused at the end of the stroke, ss'd with -
DB Calf raises - L-30-10,12, R-BW-10,12,

GHR - Red and blue bands-10,10, ss's with -
DB Curls - 50-8, 40-6, 30-8, done one set after another, just pausing to change weights.

Injury status:
Lower back tweak - slight soreness but not an injury anymore - will drop from list
Left plantar fasciitis/ankle - Slowly and I mean slowly getting better - did unassisted calf raises today so getting stronger
Elbows - slight soreness but not an injury anymore - will drop from list
Left middle delt - Will see later this week when I do some pressing, but definitely getting stronger.

[skid]

SGDL - 190kg(418lbs)-5,5, - 1st set was @9, the second was bone on bone @10. Can feel it in my hamstrings. E1rm-480lbs +10 from last week.

Bench - 77.5-8, 92.5-6, 107.5-4,4, 125kg (275lbs)-3,3, Comp paused the last two sets

Weighted crunch 50-10,10, slight pause at the top

Sumo DL 155kg (341lbs)-2,0 - Snatch grip's took it all out of me. I knew warming up that these weren't going to go well. Slightly tweaked my left knee too so called it...

BB Calf raise - 80kg-10,12, ss'd with -
DB Rows - 120-8,10, for some reason these felt really strong today.

Press 87.5kg(192.5lbs) - 5,4, getting tired at this point and didn't even try the last rep of the second set. ss'd with -
Cable curls - 115-12,12,

[skid]

Kind of a messed up workout today. Several long interruptions, etc. Lost interest near the end...

Hands free SSB Squat - 140kg (308lbs)-8,8,8, - These went fairly well

T&G Bench - 122.5kg (270lbs) - 9, Amrap @8.5-9ish E1rm-351lbs - Getting back up there!

EZ Bar Curl - 140-10,10, lifted up fast and with some English, lowered slowly

Leg raise - red blue bands -10 with each

DB Press - 75's-7,6, - Left arm still weaker than R. Right had a few reps left.

BB Row - 105kg (231lb) - 5,6, Could have pushed these harder for more reps but lost interest at this point.

I have to give a shout out to Innerstrength Products here in Canada. I ordered a set of competition fractional weights to complete my comp set and they had sold out. I had noted to Ryan the owner before that when they came in I wanted a set, but he forgot about that and had sold all his inventory. I reminded him of that and he sent me a free set which I received yesterday. I got 4-1kg plates, and 2-0.5kg plates which was kind of cool. I then ordered a red slingshot from him 8-)

[skid]

Squat - 175kg(385lbs) - 3,3,3,3, - 4-6 minute rests

Comp Bench - 131kg(288lbs) - 3,3,3,3, - 3 minute rests
T&G Bench - 123kg(271lbs) - 6,6,6, - 3 minute rests

Chins - 15kg plate (33lbs) - 7,6, no better than last week. - ss'd with
DB Delt raises to side and ceiling - 10-10, 15-10

Ab wheel - 10,10, - ss'd with
Calf raises - left-35-10,10, Right - BW-10,10,

GHR - Green Band - 8,10 - ss'd with
DB curls - 50-10, 40-8, 30-10, about 10 seconds between sets while I exchanged weights. My cardio for the week

Made a mistake when I said I received my fractional plates. I got 2-0.25kg plates, and 4-0.5kg plates, not 2-0.5 and 4-1.0 plates

Weekly injury update -
Right ankle and right plantar fasciitis(not left as I noted last week) - glacially slow improvement, but better
Left shoulder middle delt - a little better, still somewhat weaker than Right shoulder

[skid]

SGDL - 195kg(429lbs)-4, I've reached the end of my LP on these. E1RM of 480lbs unchanged from last week. Will drop these now and do regular deadlifts going forward.

Bench - 80-8, 100-6,6, 112.5-5,5, 120-4,4, 130(286lbs)-3,3,3,

Weighted crunch 30lbs -10,10, dropped weight on these and did a pause at the top.

Hex bar dead lift - 158kg (347lbs)-5,5, 1st time using my new hex bar. Weights were light and everything felt good with this lift. 347 felt very easy and I will be using this weekly as my second deadlift variation going forward.

BB Calf raise - 85kg -10,10, ss'd with
DB rows - 120lbs-10,10,

Press - 70kg-5,5, went light with these as I was getting fatigued. ss'd with
Cable curls 135-4 (stopped these at 4 reps as they bothered my right elbow) , DB curl - 35-15

[AdamBlalock]

How do you like training with hex bar? I noticed you said your are using it as a deadlift variation; are you using a conventional set-up, stiff-leg, RDL, etc.? In the past when I have used it I have always felt it was a combo movement, somewhere between a squat and deadlift.

[skid]

Hey Adam,
Its the first time I've used the bar and I like the mechanics of it. Of all the deadlift types, it seems to me that I could lift the heaviest weights from the floor using the hex.

I video'd the lift and noticed a little too much rocking movement front and back at the top so I will concentrate on being tighter at the top.


I've been doing Snatch grip deadlifts for a while because I felt I needed a break from heavier deadlifts due to some nagging injuries. I started light with them and LP'd them to the point where I stopped making weekly gains doing them once per week.

Going forward I will be training conventional deadlifts as my main lift. I tried Sumo but it just feels wrong to me. I will add hex bar deadlifts as a secondary deadlift which I will likely do higher reps with, up to 8 reps or so. At least that's what I think I may do. My programming is in flux right now while I try to decide what to do next...

[skid]

SSB squats - 145kg(319lbs) - 7,8,8, -did these hands free trying to simulate a front squat as much as possible. I've been LP'ing these now for a few weeks and they are starting to get hard. Last set was the best.

Bench 130kg(286lbs)-7 amrap set. Might have had 1 more in me but didn't want to fail. E1rm - 157kg(347lbs)

Slingshot bench - 150kg-1, 160kg-1 - Tried out my new slingshot. Tied my comp max from earlier this year.

Didn't bother with any accessories. I'm at a bit of a crossroads training wise. I'm not sure what to do going forward but will give it some thought over the weekend. My daughter turned 14, started training again, is old enough now and wants to do a comp in the new year. Should I join her in training for a meet?

[skid]

Squat - 186kg(409lbs) - 1,1,1, - First time in a while that I've squatted more than 400. They moved fairly well and everything felt good.
Last set:


T&G Bench:
145kg(319lbs)-2 thought it felt heavier than it should of and a 3rd rep would be a grind. Mis-loaded upwards by 5kg.
140kg(308lbs)-3,3, Moved fairly well...


Did some light accessories (GHR, chins, curls), but scaled these back to allow better recovery. I feel pretty fresh after this workout

[skid]

Deadlifts - 200-1, 225kg(495lbs)-1, 175(385lbs)-5 - This is the first time I've deadlifted conventionally in 5-6 months. Came off the floor ok, but I struggled at the knees and completed the lift with shitty form. I can see I need to do some rack pulls to improve the lockout, or maybe just train conventionally for a while.


Bench - 82.5-7, 100-6,6, 115-5,5, 130-3,3, 150kg(330lbs)-1,1, - By the time I got to 150 I was getting a little tired. Struggled a bit with the last two singles. Was hot in the garage today so maybe NSFW


Hex bar deadlift - 167-3, 197(433lbs)-3,3, - OK, now that I'm putting some weight on the bar, my new hex bar's knurling is too aggressive. I'm going to have to sand it down or something. Used straps for the top sets. The mechanics of this lift should help my conventional DL lockout as I can really feel my feet pushing into the floor.