Skid (Marc's) log

[skid]

What advantage to you get with handless squats?

It works the quads a bit more as you stand more upright instead of bent over at 45 degrees. Sort of in between a front squat and a high bar squat. You are also forced to keep your core super tight as well which is good practice.

It's also some variety from just doing low bar squatting.

[skid]

Bench
265-6,6,6,6,6,6,5,5,

SSB
330+ 25 chain-5,5,5,5,5,5,5,


Bro work
chins/tricep pushdowns - lots

[skid]

Partial ROM bench (Chest to 1/2 up)
275-5,5,6,6,8, went up in rpe from 7-9

2" deficit deadlift
341-6,6, was a bit light
352-6,6,


Dips - 7 minute density block
BW-10,7,7,7,7,6,7, did a set every minute

Incline bench DB curl
30-12,12,12,

[skid]

Slingshot bench
330-2, 341-2, 352-2, 363-2, 385-2, 373-2,


Squat
429-1, 391-2,2,2,2,2,2,


Cable flies
40-10,10, 45-10,10,

DB side delt raises - 15-10,10,10,

[skid]

T&G Bench
253-7,7,7,7,7,7,7,7,

Deadlift
485-1,1,1,


Band assist deadlift - minus 35 at bottom, 0 at lockout
463-3,3,3,3,

GHR with green band - 7,8,9,

V-ups - 10,12,10,10,

[skid]

bench - 286-4,4,4,4,3,3,3,3, - paused 1st rep

SSB with chains - 330-6,6,6,6,5,5,5,


10 minute block
Tricep press down - 135-12,12,12,12,12,12,
Chins alternating parallel, over and under grips - 6,4,5,5,4,5,

[skid]

Partial ROM Bench - 275-5,8,8,8,7, Tried keeping my pec's under load continually. 3rd set on video


Deficit deadlift - 363-4,4,4,4,4, These went easy. 4th set on video


Dips BW-16,8,8,7,8,7,7,7,7,4, - One set of almost max reps followed by sets every minute until reps drop by two.

Light BB Row 155-10,10,10, Didn't set bar down and did non-stop reps each set

[skid]

Slingshot Bench - 352-3,3,3,3,3,


Squat - 363-4,4,4,4,3,3,3,


Tricep Press down - 135-16, 145-16,14,17, ss'd with
DB Flies - 30-12,35-12,40-12,12,

[skid]

T&G Bench - 265-5,5,5,5,5,5,5,5,5, light weight, went for bar speed.

Deadlift - 440-1, 418-3,3,3,3,3,

Romanian Deadlift - 198-8, 220-8,8, These felt great on my hamstrings. haven't done these in a long time.

Ab wheel & v-ups 15,15,15,15, alternated these.

[skid]

I had the pleasure of watching my 14 y/o daughter compete in her first IPF meet on Saturday. It was held at the university my oldest son is attending so it was nice to see him as well. She competed in the lightest (43kg) sub-junior female class, beat the minimum standards and set BC provincial records in all the lifts which was pretty cool. She showed great poise and only made one miscue when she forgot to wait for the rack command on her third and heaviest squat.

Comp Bench - 302-3,3,3,3, - Comp paused all reps.

SSB squat - 358-5,5,5,5,5,


10 min Bro Block superset-
Tricep press down - 145-17,12,10,12,10,10,
Incline bench DB curl - 40-8,6,6,6,6,6,7,