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Thread: Skid (Marc's) log

  1. #611
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    We had hurricane level gusts here which knocked trees down all over the place and took our power off yesterday.We just got it back on mid morning.

    12/20
    Bench with chains - 257 at chest + 24 chain at lockout - 6,6,6,4,4,4, rpe 7 all paused at bottom

    Squat - 340-4,4,4,4,4,4,

    Cable fly - 35-18, 45-17, 18,

    Chins - BW - 8,6,7,7,


    Today
    Light bench - 230-3,6,4,8,5,10,3,6,4,8, - 1-2 minute rests

    Reverse Band deadlift - 442-4,4,4,4, Used blue Rogue band for 35-40 pounds assistance at the bottom, 0 at lockout
    3rd set


    Ab wheel - 12,17,12,

    GHR red band - 6,6,6,7,

    Tricep pressdown - 115-15,15,15,15,

  2. #612
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    Oct 2011
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    Paradise Valley, BC
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    T&G Bench - 2-3 minute rests
    275-1
    292-1,
    310-1,
    330-1,
    300-2,2,2,2,2,2,
    310-2,2,2,2,2,


    Hands free SSB squat - 4 minute rests
    385-1
    320-3,6,4,8,3,6,4,


    Cable row
    280-10,10,10,10,

    EX Curl bar curls
    100-10,10,10,

  3. #613
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    My eldest son is home for Christmas so got to do a workout with him today.

    Light T&G bench - 253-8,8,8,8,8,

    Hex bar deadlift - 375-4,4,4,4, low handles

    Dips - 8 minute density block - BW-60 reps

    Tricep press down AMRAP - 115-20,17,15,16, - 90 seconds rest between sets

  4. #614
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Bench with chains
    275+25 - 3,3,3,3,3,3,


    Squat
    375-3,3,3,
    330-5,5,5,5,

    Cable fly's
    40-20,lots,15,15, - shoulder was getting sore on the last two sets

    DB curls
    45-12,12,12,

    Calf raises
    155-10,10,10,

  5. #615
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    bench - 255-5,5,5,5,5,11 - last set was amrap

    Deadlift with reverse bands - 451-3,3,3,3,3, -35 at bottom, 0 at lockout

    GHR - 12.10,12,10,

    Ab wheel 12,10,

  6. #616
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    Oct 2011
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    Paradise Valley, BC
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    T&G Bench
    355-1,
    297-3,3,3,3,3,3,3,3,

    SSB Squat
    345-2,5,5,5,5,5,

    10 minute density block superset
    Tricep press down 125-15,12,13,13,15,
    EZ Bar curl - 100-10,10,9,9,10,

  7. #617
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Bench 253-6,6,6,6,6,6,6, - paused 1st rep, went for bar speed on the press. 3 minute rests

    Hex Deadlift - 352-5,5,5,5,5, 4 minute rests

    Dips - BW-16,8,8,7,8,,7,7,6,7, - 1 minute rests

    Tricep pressdown - 115-20,18,17,16 - 2 minute rests

    Did a few calf raises and light hammer curls too.

  8. #618
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Pause bench with chains
    285+25 - 4,4,4,4,


    Squat
    407-1
    375-4,4,4,4,


    BB OH Press
    155-8,8,8, - haven't done these for a while

    Cable fly-35-12, 40-12,10,14
    DB crunch - 35-10,10,10,10,

  9. #619
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    T&G Bench
    285-4,4,4,4,4, - 2-3 minute rests, went easy.

    Band assisted deadlift - -35 at bottom, 0 at lockout.
    473-2,2,2,2,2, - 4 minute rests


    GHR - 3 sets

    DB curls - 45-11,11,11

    AB wheel-15,15,
    V ups-12,12,

  10. #620
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,660

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    starting strength coach development program
    What advantage to you get with handless squats?

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