Skid (Marc's) log Skid (Marc's) log - Page 69

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  1. #681
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    Warm up - 500M row in 1:54

    Squat
    178kg/392lb-2,2,2, bit of a rep deload today.

    Calf raise
    88kg-12,12,

    Bench
    138kg/304lb-2,2,2, Another rep deload - Seemed a little too light so added 5kg
    143kg/315lb-2,2,

    Vertical dumbbell row
    50lb-12,12,12,

    GHR
    BW-15,15,

    EZ bar curl
    100lb-12,12,

    Ab wheel
    From knees - 15,15,

  2. #682
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    250M row warm up

    Deadlift - Weird sound delay in video...
    220kg/484lb-3
    200kg/440lb-3,3,3,




    Larson press
    110kg/242lb-5,5,

    Log press - Since my shoulder is still wonky I thought I'd try my log instead of OH pressing. Haven't used this in a few years
    60kg/132lb-4,5, - took it easy first time out

    Inverted row
    BW-8,8,

    DB curls
    35lb-14,14,14,

    McGill crunch - 15,15,15,15.

  3. #683
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    Warm up - 500M row in 2:00

    SSB Squat
    142kg/312lb-6,6,6, added 2.5kg, dropped 2 reps from last week. Next week add one rep, same the week after, then add 2.5kg and drop 2 reps and start over.

    SSB Calf raise
    87kg-12,12,

    Slingshot pause bench - I'm going to add 2.5kg a week to these and see where it goes. So far it's easy although my shoulder is still acting up
    152.5kg/336lb-3
    147.5kg/325lb-3,3,3,
    142.5kg/314lg-5,5, did these T&G

    Hex bar deadlift
    183kg/403lbs-6,6,6, same rep/weight scheme as the SSB squat

    DB row
    85-14,14,

    standing rear delt flies
    5lb-16,16, Shoulder stuff

    Plank - 70 seconds - hate these...

  4. #684
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    Warm up Row - 500M in 1:57

    Squat
    178kg/390lb-3,3,3, - gravity seemed less than normal today

    BB Calf raise on 3" block
    88kg-12,12,

    Pause bench
    140kg/308lb-3,3,3,3,3, Still some shoulder pain. Not sure what muscle it is as it moves around.

    Standing dumbbell row - Seems like a weird exercise but it brings some relief to my L shoulder.
    45lbs-12,12,12,

    GHR - super-setted these with the rows.
    BW-16,16,

    EZ Bar curls - my kid took 10 pounds off the bar so I added a few reps instead of adding weight
    90lb-16,16,

    Ab Wheel - Super-setted these with the curls
    From knees - 16,16,



    GHR

  5. #685
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    Warm up - rowing

    In a bit of a rush today. Will finish the rest of my workout tonight, although I may skip the bench work due to my shoulder.

    Deadlift
    223kg/491lb-3
    203kg/446lb-3,3,3,

  6. #686
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    Finished my workout this evening:

    Skipped Larson Presses and log presses to give my shoulder a break.

    Inverted row
    BW-7,7,7, - I find these hard for some reason

    DB curls
    40 - 7,7,10, - First 2 sets I did fairly strictly.

    McGill crunches,
    12,12,12,12,

    I just noticed that I overloaded my deadlifts today. Supposed to be 223/491 but did 225.5kg/496lbs which was a 10 pound jump from last week. Seemed to go good though

  7. #687
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    Warm up - 500M row in 1:56

    I'm going to drop to two workouts per week for the summer. At least that's the plan. Too many things to do and not enough time to do it all.

    Squat - 178kg/392lb-4,4,4,

    Calf raise - 88kg-10, 12,

    Pause bench
    140kg/308lb-4,4,
    137.5kg/302lb-4,4,4,

    Standing dumbbell row
    45-12,12

    GHR
    Red band-10,10,

    EZ bar curls
    90-17,17,

    Ab wheel - 17, 20,

  8. #688
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    Warm up - 500M row in 1:57

    Felt good, got a good sleep last night, ate good today, but today's workout was crap.

    Deadlift
    228kg/501lb-1,1, fail, - Last week I did 5 pounds less but did a set of 3 with a couple reps left I the tank. Today I could barely pull singles.

    Didn't bother doing my back-offs either. I skipped the bench and rows since my shoulder is still wrecked.

    Did a few light curls and my McGill crunches. On my fourth set of crunches one of my abs contracted hard as hell into a knot and wouldn't release. Freaking painfull!

    I lay on the floor in pain for a minute before it released itself. Perfect way to end a shitty workout!

  9. #689
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    Ab cramps, the only one worse than foot cramps!

  10. #690
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    starting strength coach development program
    Quote Originally Posted by Itchysoles View Post
    Ab cramps, the only one worse than foot cramps!
    Yeah, they're the worst!

    I took a volume deload today on squats, and a weight deload on bench, and took it easy on everything else. On a positive note I worked out with all 3 of my kids today.

    Warm up - 500M row in 1:57

    Squat
    180kg/396lb-2,2,2,2,2, - felt good!

    Calf raise
    85kg-12,12,

    Bench - played around with lighter weights to find a grip that doesn't hurt my shoulder. Weirdly a close grip felt good today when it normally bothers my elbows and shoulders. Still, I kept it pretty light and took things really easy. We'll see how my shoulder feels tomorrow as it usually takes a day for the pain to manifest itself.
    100kg/220lb-10,10,

    Standing DB rows
    45-10,10,

    GHR
    Red band - 10,10,

    EZ bar curls
    90-12,12,

    Ab wheel - 10,10,

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