Skid (Marc's) log Skid (Marc's) log - Page 72

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  1. #711
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    • wichita falls texas december seminar 2020
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    Warm up - 500M row in 2:07 - getting slower for some reason

    Curl up abs 5-3-1, 5-3-1 - 5 sets of 10 second holds, 3 sets of 10 second holds, 1 set of 10 second hold, and repeat

    Bird dog - same as above

    Hex bar deadlift - Constant tension with light touch at the bottom
    178kg/392lbs - 5,5,5,

    Shoulder better but still some pain during range of motion so will not do any arm related work.

  2. #712
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    Oct 2011
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    Missed yesterday's workout as I went out for a mountain bike ride because it was supposed to rain today. Forecaster's got it all wrong. It poured on us last evening while we were riding. Made the downhill pretty treacherous and dark. Today was nice and sunny...

    Warm up - 500M row in 1:56

    SSB Squat - Hands free
    125kg/275lb-6,6,6, - Went really well today. Felt light

    SSB calf raise
    80kg/176lb-19,20, - Foot and ankle issues have disappeared!

    Curl up Abs
    BW- 5 sets of 10 second holds with one breath in between, short rest, 3 sets of 10 seconds, short rest, then 1 set of 10 seconds

    Bird dogs
    5-10, 3-10, 1-10, using the same method as above, then alternate sides.

    Went and saw a physiotherapist regarding my shoulder. Apparently two of my 4 shoulder stabilizers muscles aren't doing their job and the other two are over-compensating which is causing the soreness issues. I was hoping she'd give me a massage but she gave me some exercise to do instead.

    She also looked at my Right knee which has bothered me since I last went skiing in February. Seems I need to stretch my hip out as it's pulling on my knee. Doesn't really affect my squats but when I bend it much past 90 degrees it hurts. Supposed to do foam rolling on my thigh which I hate doing...

  3. #713
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    Oct 2011
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    Warm up - 500M row in 2:01

    Hex bar deadlift
    178kg/392-6,6,6,

    Did a few light rows with 40kg and bench press with an empty bar. - Can still feel it in my shoulder so may have to rest longer.

    Then took my daughter to the emerg as she twisted her ankle running somehow and it was really swollen. 3 hours later... just a bad sprain and not broken thank goodness

  4. #714
    Join Date
    Oct 2011
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    Warm up - 500M row in 1:52

    SSB squat - Hands free
    130kg/286lb-4,4,4,

    SSB calf raise - on a 3" block
    80kg/176lb-21,21,

    BB Row
    90-9,9, super light, just testing the shoulder - I'll see how it feels over the next day or so

    Physio stuff and ab work - lots...

  5. #715
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Thursday:\
    500M row warm up in 1:55

    Hex bar deadlift
    183kg/403lb-4,4,4,

    Swiss bar bench-
    40kg/88lb-10,10, - Could feel my shoulder a bit when going through the ROM. Seems to feel OK today. Obviously super light weight...

    EZ bar row
    90lb-10,10, - again light and could feel it slightly in my shoulder but the shoulder feels OK today.

  6. #716
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    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row in 2:01

    SSB Squat - No hands - weight equally distributed front and back on my shoulders.
    132kg/290lbs-5,5,5,

    SSB calf raise
    85kg/187-15,15, - added 5kg

    Swiss bar bench
    50kg/110lb-5,5, - woohoo into triple digits now! - will see how the shoulder feels tomorrow

    EZ curl bar row
    90lbs-10,10, - super setted with the bench - only reason I'm using 90lbs is that's what's on the curl bar. Should probably increase it a bit but don't feel like changing the weights

    DB curl-OH press - again super easy but slowly adding stress to my shoulder
    20lb-10
    25lb-10

    I found out something else which is irritating my shoulder - driving my lawn tractor. Despite having power steering it aggravates my shoulder, especially since I appear to only steer with my left arm (which is my bad shoulder currently). After 3 hours of mowing this weekend, my shoulder was pretty sore. I'll have to train myself to steer with my right hand.

  7. #717
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    starting strength coach development program
    I had a rough week last week. Plenty off work-related stress brought on a nasty cold. I planned a day long training exercise for our 40+ person Operations group (engineers/technologists and operators), followed by giving presentations etc, then followed by a night of after-work drinking (you think I'd know better at my age). Woke up next morning feeling pretty sick. Then missed my last Thursday workout and was sick over the weekend until yesterday. Finally felt well enough today to workout again.
    Surprisingly today went pretty easy considering I haven't deadlifted in 2 weeks.

    Warm up - 500M row in 1:53

    Hex bar deadlift
    183kg/403lb-5,5,5, went easy, seemed light

    Swiss bar bench - Shoulder felt OK so slowly worked up to 60kg where I felt it a little in my L shoulder so called it quits there
    60kg-5

    EZ bar wide grip row
    90-5,10,10, - Super-setted these with my bench

    Banded shoulder rotations
    Red band L-5,10, R-10,10,

    DB Curls/presses
    20-10, 30-5, Going super easy on these babying my ancient shoulder. Hope it heals up some day...

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