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  1. #771
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    1,477

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    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    I gave some thought to a new workout over the weekend and came up with a Dan John inspired program. Still just 2x/week so I have lots of time to do other activities.

    Warm up - 500M row in 2:02

    Squats - sets of 10 reps increasing weight with each set
    155-10
    220-10
    265-10
    308-10

    Calf raise
    177-10,10

    Bench - Same progression as squats. Used a mid bar grip (not too narrow or too wide) to keep good shoulder mechanics. Doing several lighter sets keeps the weight from getting too heavy at the end and is less stressful on my shoulders.
    155-10
    199-10
    221-10
    243-7 was getting tired at the end could have pushed out maybe 2 more reps but didn't want to compromise form.

    OH Press
    111-10
    133-10

    Chins with BW
    OH-10
    UH-10

    DB Curls
    30-10
    35-10
    40-10

    This has been a good starting point for me. Let's see how this workout progresses

  2. #772
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    Oct 2011
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    Paradise Valley, BC
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    Tuesday - Mtn biking - Legs were quite sore from Monday's high rep squats

    Today
    Warm up - 500M row in 2:04

    Deadlifts
    265-2
    308-2
    353-2
    397-2
    441-2

    Shrugs
    375-10,10,

    Incline bench press @ 40 degrees with dumbbells
    55-10
    65-10
    75-10
    85-10

    Barbell Rows
    133-10
    155-10
    177-10

    EZ curl bar pull overs
    90-2 - Although the weight seemed light, my shoulders haven't been worked in this direction for a long time. Dropped to a lighter weight
    65-10,10, - have to get my shoulders used to this motion. Then add weight

    EZ bar curls
    65-10 - Since I already had that on the bar
    90-10
    100-10

    These are my new twice a week workouts. I'll add a little weight to each exercise each week and see what happens. I think I picked good starting weights for most exercises.

  3. #773
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    Oct 2011
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    Paradise Valley, BC
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    Had today off work so earlier than normal workout today.

    Warm up - 500M row in 2:00

    Squats - added 5kg/11lbs to each set. Will go up 2.5kg/5lbs from here on.
    166-10
    211-10
    276-10
    320-10

    Calf raise - + 5kg/11lbs
    197-10,10

    Bench - Same weight as last week
    155-10
    199-10
    221-10
    243-9 - + 2 reps from last week. Stopped just before form break down/grinding. Shoulder seems good so I don't want to push things too hard or mess up my form.

    OH Press - added 3kg/6 pounds from last week
    116-10
    139-10

    Chins
    BW + 7 pounds -
    OH-10
    UH-10

    DB Curls - Same weight as last week. As strict as possible.
    30-10
    35-10
    40-10

  4. #774
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    Warm up - 500M row in 1:54

    Deadlift - lifts moved fast today
    270-2
    315-2
    360-2
    404-2
    447-2

    Shrugs
    155-7
    265-10
    330-10

    DB Incline bench at 40 degrees angle - added 1 rep to each set.
    55-11
    65-11
    75-11
    85-11

    Rows
    155-10
    177-10
    183-10

    EZ Bar Pull overs
    Started with light dumbbells to get shoulders warmed up
    90-10,10, Went well today with no shoulder issues

    EZ Bar curls
    90-11,11,

    Easy Peasy quick workout!

  5. #775
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    Oct 2011
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    Paradise Valley, BC
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    Missed my Monday workout and my Tuesday mtn bike ride. Had a bad cold or Covid or something come on really fast over Sunday night, woke up feeling sick but still went to work, stayed all day at work but should have left early, and was was weak, coughing and sneezing and went to bed early Monday. Took Tuesday/Wednesday off work, loaded up on Vitamin C/D and zinc and by this morning felt actually not too bad. Still have a dry cough and a little fatigue but went to work today. I've been going hard at work and at home on the farm here. Have to learn my limitations now I suppose.

    Warm up - 500M row in 2:06

    Deadlift - Actually went well. Even the heaviest weight moved easy
    275-2,
    320-2
    364-2
    408-2
    452-2

    Shrugs
    275-10,10 - When I do these with lighter weights my right trap knots up like crazy. Will add a bit more weight next time

    Dumbbell incline bench press at 40 degree setting - All went well with more in the tank. Would use my 95ers but they are hard to get into pressing position.
    55-12
    65-12
    75-12
    85-12

    Barbell rows
    166-10
    188-10

    EZ bar pullovers
    90-12,12, - The first set my shoulders were tight, second set went a lot easier once my shoulders loosened up. These are really good for shoulder mobility.

    E bar curls
    95-11,12, second set is always easier. Still not too heavy weight wise so concentrated on good form with no cheating.

  6. #776
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    Oct 2011
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    Well, it's always something. Not sure what I did over the weekend, but I woke up Saturday and my back was so sore I could barely get out of bed. Barely able to bend far enough to get my shorts on, forget about socks. Which was great because I had an MRI scheduled later that day for my R knee which I hurt skiing a year ago. Immediately took some ibuprofen and muscle relaxants which made moving around easier. Got through the day, and woke up Sunday in a similar amount of pain. Same protocol with Ibuprofen and relaxants. This time I also rotated my mattress. Woke up today much better but still sore. Same protocol with Ibuprofen and relaxants. Felt good enough at the end of the day to do a light workout.

    Warm up row - Did 100M or so then stopped. Didn't feel good.

    Squats - put 90 or so on the bar and did a few squats and calf raises. Didn't want to push things so stopped there.

    Bench - As long as I didn't arch things felt ok so just lay flat on the bench

    200-5,
    220-5,
    242-5
    265-5 - Kept to 5 reps for everything as I didn't want form breakdown or straining

    OH Press - furgitaboutit - No way, as these would surely strain my back

    Chins
    BW - OH for 5, UH for 5 - no straining

    DB curls
    20-10
    25-10
    30-10

  7. #777
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    Oct 2011
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    Paradise Valley, BC
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    On another note, I just made my last entry in my workout book which I started March 2015. 5 years of workouts in one book. About 2/3's through I started using both sides of the book.

    Looking back and reminiscing... I've had lots of PR's, and some injuries. Attended several meets from locals to Provincials, to Regionals, to Nationals, to Worlds where I got silver in bench press but due to a torn hamstring injury could only do token squats and deadlifts. It is difficult to push yourself hard in your mid fifties and avoid injuries, especially when juggling work, home/farm life, wife and 3 kids, other hobbies, etc.

    1st few entries in March 2015 was Texas Method doing weights I still am doing today, just less sets I don't think I'll set too many (or any) new powerlifting PR's going forward, but perhaps instead of absolute weight, I can set PR's in different areas such as reps or PR's in non powerlifting lifts.

    Time to start a new book!

  8. #778
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    Oct 2011
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    Paradise Valley, BC
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    Started my usual rowing warm up, did 100 meters but it started making my already sore back worse so I stopped. My back has improved since Monday, and I stopped the pain killers and muscle relaxants Tuesday, but it still is sore. Took down a few dead trees today with the chainsaw which is hard work in 90 degree weather which also didn't help the back too much. Bucked the trees into rounds for splitting. Maybe I can get my boys to do the axe work

    Every day is slightly better though so that's all good.

    Deadlift
    155-5
    265-1 - Didn't feel good on my back so I stopped there.

    Incline DB bench press @ 40 degrees
    55-13
    65-13,
    75-13,
    85-13 - These went well, added a rep to each set from last week. Had a few reps in the tank.

    I bought 4 - 18 inch dumbbell bars and 200 lbs of 10's with the intention of adding to my dumbbell collection. I built a pair of 105 pounders with the weights, and have the other 2 bars for adding on in the future. I cut up some steel to make a pair of dumbbell spotters that I can attach to my rack. I can't really curl more than 85 lbs into position so the spotter system will allow me to grab the weights from overhead without having to curl them up. Sounds like a good weekend project!

    Pull up Rows - Didn't want to strain my back from bent over rows (which I think hurt my back in the first place), so I set a bar at bench press height and rowed myself up to the bar.
    BW-10,10,

    Chins
    BW - OH-5, UH-5 Went easy on these with a few reps in the tank.

    EZ bar Pull overs - These now feel good on my shoulders.
    95-13,13,

    EZ bar curls
    95-13,13,

  9. #779
    Join Date
    Jun 2016
    Location
    Michigan
    Posts
    678

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    Quote Originally Posted by skid View Post
    Time to start a new book!
    Loved this entry. I'm going to hit 50 in a few months myself. I agree - there's always a new goal or PR to hit. Just have to change the "rules" once in a while to keep motivated!

  10. #780
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    starting strength coach development program
    Warm up - 500M row in 1:59 - Back is still a bit sore, but decided to finish all 500M

    Squat
    265-5,5,5, Since back was sore worked up to a weight that was comfortable and stopped.

    Calf raise
    155-15,15

    Bench
    319-1 - After a warm up did a few singles working up to 319. I haven't done any heavy benching for a while but these felt pretty good today and went easier than expected
    352-1 - Added the slingshot and and worked up to 352
    271-5 - Back off set

    OH Press - Since the back seemed to be holding up did a couple sets
    155-5
    165-5

    Pull ups bodyweight
    OH-6
    UH-7

    DB curls
    35-10
    40-7 - Did these hammer curl style.

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