Skid (Marc's) log

[skid]

SSB hands-free squats - 150kg(330lbs)-8,8,8, Last set was getting hard!

T&G bench - 132.5kg(292lbs)-7, AMRAP set @9

Eccentric Bench 352/292lbs - 1/3, 1/3, 1/3, Lowered the first rep slowly until the weight dumped, then did 3 normal T&G reps. I started these relatively light just below my 1rm.


DB Curl-Press - 30-10, 40-10,10, - quite like these as they are a natural lifting movement. Went light and easy as this is mostly a rehab exercise.

BB calf raise - bar-10, 70kg-10,10, - My right ankle and arch are starting to feel much better and strength is returning. Kept these light as above since this is rehab only.

[skid]

I no longer will keep an injury update. While I have some minor aches and pains and weakness in my right foot/ankle, there is really nothing preventing me from doing the competition lifts.

My 14 year old daughter just signed up for her first meet in January which got me thinking of competing again as well. I may consider doing a meet in February. We'll see how the training goes as the sign up date is mid December.

Squat - Worked up to some heavy singles to establish a real 1rm.
190-1
195-1,
200kg (440)-1, Felt pretty good. Had a bit more in me, but that was enough for today.
175kg(385lbs)-3, easy back off set.


2 count paused bench
137.5kg(302lbs)-2,2,2,

T&G bench
127.5kg(280lbs)-5,5,5,

GHR - BW-10,10,10,

DB curl-press - I really like this exercise. Presses were done as explosively as possible.
30-8,
40-8,
50-8,8,

[skid]

Deadlift
220kg(484lbs)-1,
200(440lbs)-3,


Bench
137.5kg(302lbs)-3,3, Did a comp pause on the third rep

Hex bar deadlift
224kg(492lbs)-1,
194kg(427lbs)-5

Chins - did a few body weight but they bothered my elbows

DB Curl to press
55-7,8,

[skid]

Hands Free SSB Squat - 155kg(341lbs)-8,8,8, - I've been adding 5kg/week to this lift for quite a few weeks. It seems to feel about the same every week so I must be getting stronger. Maybe I should LP everything again!

T&G bench - 145kg(319lbs)-4, I may have gotten 1 more but I didn't want to fail.

Eccentric/Comp Bench - 368/308-3,3, 1st rep was the eccentric.


AB wheel-10,10, ss'd with
BB Calf raise - 155-10,10,

BB Press - 155-10,10, ss'd with
EZ bar curls - 120-10,10,

[skid]

Squat - 168kg(370lbs)-5,5,5,5, - Squats are feeling good. I may LP these weekly going forward.

Bench - 125kg(275lbs)-5,5,5,5,5, - paused the first rep, and then T&G'd the rest non-stop.

GHR - BW-10,10, - Not pushing these hard at all. I'm just going through the motions (strictly) to keep my hamstrings healthy.

DB Curl to Press - 45-8,10, - Similar to the GHR's, just going through the motions as my shoulders seem to like them.

[skid]

Deadlift
227.5kg(501lbs) - 1, 501 went slow For some reason my phone switched from video to slo-mo part way through. Good form check tho...
190kg(418lbs)-5


Close grip paused bench
82-8
100-6
115-4,4,
132kg(290lbs)-3,3, felt light today

Hex dead's
174kg(383lbs)-10

Ab wheel-10,10, paused at end of stroke. SS'd with
DB curls-40-10,12,

[skid]

I knew warming up that this wouldn't be a great training day. Poor sleep last night, feeling a bit dizzy, etc. Didn't do any accessory stuff, but if I feel better later today I might do some curls and presses.

SSB squat hands free - 160kg(352lbs)-8,7,5, - A bit of dizziness and lack of intestinal fortitude on the last two sets.

T&G bench AMRAP - 132kg(290lbs)-8,

Slingshot bench - 150-1, 160-1, 170-1, 172.5kg(380lbs)-1 - At least I got 3 (red) wheels on the bar again

[skid]

Squat - 180kg(396lbs) - 3,3,3,3, - Everything felt good and light today, and I'm happy the way the squats are progressing.


Calf raise - 75kg-10,10, ss'd with
GHR - BW-10,10,

Bench
137.5kg(302lbs) - 3,3,3,3, - Did a 2 second pause on the 1st rep, T&G'd the rest.
127.5kg(280lbs) - 6,6,6, T&G

DB Curl-Press - 45lbs-8,8, - L shoulder still feels weak and wonky when pressing

[skid]

Deadlift:
200kg(440lbs)-1,
230kg(506lbs)-1
200-5


Bench
85-8,
102-6,6,
120-5,5,
127-4,4,
136(299lbs)-3,3,3, Comp paused the first rep

Hex bar deadlift
194kg(427lbs)-7

Ab wheel-10,10,
DB Curls -45-8,10,

[skid]

Things were off a little today, as I was a little weaker than expected. My morning weight was down 3 pounds as well which might have had something to do with it. Maybe my body is making me do a deload...

SSB Hands Free Squat
358-5,5,5, These should have been 8's, but will try again next week.

Bench - Should have been 8 reps again
299-6@9

Slingshot bench - My phone won't let me edit/shorten videos anymore for some reason so the video is longer than usual
330-1
352-1
374-1
385-1 - see video
341-5


DB Curl-Press - shoulder therapy...
40-8,8,

Fired up (literally) my wood powered hot tub before my workout and will now enjoy a good soak.