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

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  1. #711
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    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar april 2021
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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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    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
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    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
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    Oct 2011
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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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    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
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    Oct 2011
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    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...

  8. #718
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    Oct 2011
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    Well, I took some time off lifting and did some other things instead. However it's time to start back again cause I aint getting any skinnier or stronger

    Plus my kid just did a 3 times plus BW deadlift of 273kg/600lbs which he is showing off to me about.

    So I started back training today after 2.5 months away from weights.

    Warm up - Did the usual 500M row in 1:58

    SSB Squat - in KG
    Bar-5
    73-5,
    103-5,5,1 - Last set could feel some soreness in my hammies after the 1st rep so stopped there. I know I'll have DOMS in the morning but the weight didn't feel heavy at all (probably because it wasn't.

    Bench - in KG
    Bar-5
    70-5
    100-5,5,5, - Didn't feel too bad. Shoulder seems ok too

    DB Curls - in pounds
    15-10
    25-10
    30-10
    35-5 - Have a little soreness in my L forearm so didn't want to aggravate that.

    OH press - In KG
    Bar-5
    40-5
    50-5
    60-5 - went easy,

    Bent over row - in pounds
    100-7,10,10,
    Top

  9. #719
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    Oct 2011
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    Warm up - 500M row in 1:46 - pretty fast time for me, especially since that was my second time rowing in almost 3 months. Must have been all the ginger snap cookies I ate before my workout

    Had DOMS from Monday's workout, especially in my hamstrings. Mostly gone by today. Had a hot tub right after Monday's workout which helped a bit I think.

    Looking in the mirror I sure have softened up quite a bit over the last 3 months. Still retained some strength though which is encouraging.

    I don't really have a workout plan going forward. Just going to do stuff that I like to do, and try not to break anything

    Hex bar Deadlift
    381-5,5, Felt pretty good, but stopped at 2 sets

    Pause Bench
    242-5,5,5, - Could feel it a bit in my shoulder, but F it, I'll keep going and see what happens

    Heavy 1 arm band rows
    10,10,10, did these between bench sets

    OHP
    155-5,5,5, felt good and fairly light

    DB curls
    20-10,
    30-10,
    40-9 - L forearm started to hurt a bit so I stopped

    BB Row
    155-10,10,10,

  10. #720
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    Oct 2011
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    starting strength coach development program
    Warm up 500M row in 2:01

    SSB Squat - Hands Free
    269-5,5,5

    Calf raise 155 - 10,10,

    1 arm Band row - Did 3 sets of 10 while resting from squats to warm up shoulders

    Bench
    264-5, - Felt heavy, a bit weak now for sure. Some strain on the shoulder on the last rep too.
    220 + 50 pounds chains - 5,5, - Final weight was about the same but the chains took some pressure off my shoulder at the bottom.

    OH Press
    165-5,5,5, went alright

    DB curls - 30-10,10,10,

    BB Row
    165-5,6, - Could have done more, supposed to be sets of 10, but didn't feel like doing it

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