Skid (Marc's) log

[skid]

Warm up - 500M row in 1:53

Deadlift - Back still sore but slowly getting better. Feels the worst when I first wake up. Maybe I need a new mattress.
330-5 - Slowly adding weight back on. These went fast and easy but I had some back pain so didn't push it. I'll work up in weight slowly unless the pain disappears

Shrugs - Unloaded the barbell forgetting I had shrugs to do so I did them with my new dumbbells
DB's 105-10 These knotted up my right trap so stopped at 1 set.

Incline bench @ 40 degrees with dumbbells.
I used my new dumbbell spotter device that I welded up last weekend and was able to use 10 pound heavier dumbbells than before. I found I had to slide up the bench a little to pick up the weights and then slide down to the bottom so I could clear the spotter device when I pressed upwards. You'll see that in the attached video with the 95 pounders.
65-10
75-10
85-10
95-10


Pull up row
BW-12,12

Chin ups @ BW
OH-7
UH-8

EZ Bar pull overs
95-15,15 - Will add weight next week

EZ bar curls
95-15,15 - Will add weight to these too next week.

[skid]

Warm up - 500M row in 1:58

Squat - Back still sore but added weight from last time. It's getting better but slowly...
Bar-5
155-5
265-5
309-5
331-5 Did 66lbs more than last time.

Calf raise
166-15

Bench
Bar-10
155-5
265-1
308-1
325-1
Added slingshot
347-1
359-1
Removed slingshot for back off set
275-5

OH Press
Bar-5
155-5
172-5

Chins With 5kg weight
OH-6
UH-7

DB Curls
30-10
35-10
Hammer curl
40-8

[skid]

Did a mountain bike ride Tuesday. Hadn't done one in a few weeks due to a bad cold/Covid, then hurt my back. Hot day, literally soaked my T shirt on the climb portion with sweat, went slow, quite relieved when I got to the top. The ride down was refreshing as all the sweat dried and cooled me (gross). Usually I finish a ride with 1/2 a water bottle of water, but drank it all on the way up! I Lost quite a bit of cardio in 3 weeks.

Today,
Woke up this morning to 80 degrees weather, spent most of a 10 hour day outside working as the temps climbed to near 100F. It's too damn hot for this Canadian boy! Got home, stripped off my work clothes and put just shorts on and contemplated whether to workout or not as I was already pretty beat. Its supposed to be as hot tomorrow so figured do it today

Warm up - 500M row in 1:56

Dead lift
155-5
265-3
355-5 - I added 22 pounds from last week and it was almost too much. My back near buckled in pain on the first rep but I firmed up my stomach muscles and pushed hard against my belt and got the last 4. I don't know if my back is healing or not but if it is, it is certainly doing it slowly.

Shrugs
265-15,15

Incline Dumbbell bench press at 40 degree angle
30-10 warm up
65-11,
75-11
85-11,
95-10 - Was trying to add a rep to each set from last week but ran out of strength.

BB row ups
BW-15,15,

Passed on the chins today

Pull overs
40-7 warm up
EZ curls bar - 100-10, didn't do a second set

Curls
EZ Curl bar - 100-10, again only did one set as I was too wiped out to do more

[skid]

Warm up - 500M row in 1:55

Squat - Back still sore but squats went good today
B-5
155-5
265-5
330-5
375-5

Calf raise
177-15 - just maintenance on these

Bench
B-10
155-5
265-2
330-1
Added slingshot
352-1
363-1
Removed slingshot
281-5 back off set.

OH Press
B-10
161-5
177-5

Chins BW+25 lbs
OH-6
UH-7

DB Curl
30-11
35-11
Hammer Curls
40-9

[irongeek]

Hey Skid

Just wondering what the slingshot does for raw lifters - I thought it was a geared thing mostly. How has it helped you? I'm considering purchasing one just to see if it can help me break through the 3 plate barrier, but I'd like your opinion.

Thanks!

[skid]

Iron Geek,
It helps you get a feel for heavier weights that you wouldn't normally be able to handle. Adds 10% to your bench so it doesn't overload too much. Maybe it primes the CNS. Definitely helps lockout as there is no help at the top. One good thing is it keeps your elbows in tight for good form and takes stress off your shoulders. I've got the blue and the yellow versions. I would skip the blue and go straight to the yellow higher support version if you are around 315 already.

I've used a few tools to increase my bench. I also have chains which improve lockout, and I also built devices that allow you to overload the eccentric portion and the weights drop off at the bottom making the concentric portion lighter. I've also tried using board devices that limit the downward ROM but personally never found much use for them.

But really, if you want a big bench, you need to be a big man. Seemed to me that every pound I put on added a few pounds to my bench. I stopped at around 225 on my 5'10 frame because my wife said I was getting square looking like Spongebob

[skid]

MTN biking again on Tuesday - Same ride as last week was much easier, probably because it has cooled off back to normal here in the PNW. I should do this twice a week...

Today
Warm up - 500M row in 1:56

Deadlift
155-5
265-3
375-5 - Warm ups felt good so added 20 lbs from last week. Some back pain still. Been feeling it all week actually but its not too bad.

Shrugs
275-12,12,

Incline DB press at 40 degrees
30-10
65-12
75-12
85-12
95-11 - added a rep to each weight from last week

Pull up row
BW-15,15 - Very useful exercise. Need to think of a way to easily load this. Maybe a back pack or something.

Pull overs
DB 40-10
EZ curl bar 100-12

Curls
DB 25-10
EZ curl bar - 100-12

[irongeek]

Iron Geek,
It helps you get a feel for heavier weights that you wouldn't normally be able to handle. Adds 10% to your bench so it doesn't overload too much. Maybe it primes the CNS. Definitely helps lockout as there is no help at the top. One good thing is it keeps your elbows in tight for good form and takes stress off your shoulders. I've got the blue and the yellow versions. I would skip the blue and go straight to the yellow higher support version if you are around 315 already.

I've used a few tools to increase my bench. I also have chains which improve lockout, and I also built devices that allow you to overload the eccentric portion and the weights drop off at the bottom making the concentric portion lighter. I've also tried using board devices that limit the downward ROM but personally never found much use for them.

But really, if you want a big bench, you need to be a big man. Seemed to me that every pound I put on added a few pounds to my bench. I stopped at around 225 on my 5'10 frame because my wife said I was getting square looking like Spongebob

Thanks, Skid

That information is definitely useful. The slingshot looks even better now that you mention helping with shoulder stress, as my right shoulder has been achy for some months now.
You're right about big bench = big man. It's a tough compromise to try to increase a lift without compromising overall health as I get older. But it's definitely worth trying to do nonetheless!

Thanks again, and happy training!

[skid]

It's a tough compromise to try to increase a lift without compromising overall health as I get older.

Agreed, I'm trying to keep my body fat under 20% for health reasons. That's one of the reasons why I took up mtn biking as its a form of cardio that's fun and easy on the legs vs jogging or running. Unfortunately my appetite gets the better of me and I put on weight very easily. I'm especially susceptible to chocolate ice cream

[skid]

Warm up - 500M row in 1:58

Squat - Just 1 set of everything
Bar-5
160-5
271-5
382-5

Calf Raise
188-12

Bench - Keeping reps low on this heavy day. Doing volume on Thursday's training for now. Leaving 1-2 reps in the tank
Bar-5
155-5
265-3
308-2
Added Slingshot
330-2,3,

OH Press
Bar-10
188-5

Chin ups BW+35 lbs
OH-4
UH-5

DB Curls
30-12
35-12
Hammer curl
40-10