Skid (Marc's) log Skid (Marc's) log - Page 82

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  1. #811
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    1,507

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    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    Saturday
    Goofing around with my youngest boy - Started with 50lb dumbbells and did 4 reps of curls, grabbed the 45's and did 4, grabbed the 40's and so on dropping down by 5 pounds at a time and doing 4 reps at each weight. By the time I hit the 10's my biceps were torched.

    Today

    Warm up - 500M row in 1:59

    Squat
    Bar-5
    155-5
    265-3
    375-1
    425-3,2, Work set - second set/last rep required full effort
    265-17, back off set - heavy breathing after this set

    Calf raise
    90-12

    Bench
    Bar-10
    155-5
    265-1
    297-5 work set - Nice to get 5 here. Will add 5 pounds for next week. BP is slowly climbing...
    308-3 heavier work set
    243-9 Back off set - starting to get tired

    OH Press
    Bar-6 - Did these just to get the bar path since I was already warmed up from benching
    194-4 - Went right into work set - +5 from last week - tired from benching so just got 4
    155-7 - Back off set - running out of energy

    Chins - The Harbinger belt is crap despite a website claiming to test all the belts and rating them #1. Only fits scrawny men. Might make my own out of some heavy leather.
    Overhand 25-4 - The belt kind of threw me off as it kept slipping down my waist for both sets. the belt itself is too small for me and I have a size 34 waist.
    Underhand 25-5

    Curls
    40-10 bumped the curls up 5 pounds on both sets. Did the 25's right after the 40's.
    25-12

  2. #812
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Warm up 500M row in 2:04

    DL
    155-5
    265-3
    375-1
    452-4,1 Work set - Only got 4 out of 5. the single rep was lifting it onto my rack to take the weights off

    Shrugs
    342-13

    Dumbbell incline bench
    50-10
    85-10
    105-6 - Tired out quick on this set. -5 reps from last week. Maybe didn't rest long enough.

    1 arm row
    105-12

    Dips
    BW-6,6, - Could do lots more but taking it easy to start since my shoulders are obliging.

    Pull overs
    40-10
    60-9
    EZ bar - 90-10

    Curls
    DB-20-10
    EZ bar - 90-12
    DB - 40-9

  3. #813
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Saturday
    Did the dumbbell curl marathon again. Started with 55 pounders, did 4 reps, dropped 5 lbs, did 4 more reps, and so on all the way down to 10 lbs. On the 15's and the 10's I did 10 reps.

    Today
    Warm up - 500M row in 1:57

    Since the days are getting shorter, and its been raining out like crazy for the past couple weeks, I don't think I'll be doing much more mountain biking. I may add in another work out day on Wednesday to do arms and back, then back to deadlifts and press variations for Friday. I cut the arms and back out of today's workout as I get tired near the end and don't give these the proper attention.

    Squat - I knew today would be a good squat day for some reason.
    B-5
    155-5
    265-3
    365-1
    430-3,2, Work set - These went well. Could have added more reps to both sets. Will keep adding 5 pounds each workout
    265-18 - back off leg pump set. Will hit 20 soon

    Calf raise
    199-13

    Bench Press
    Bar-10
    155-5
    265-1
    304-3 Work set - Still struggling a bit on bench. Next workout I'll go to 315 and do 3 and 2 reps similar to squats.
    315-2 Work set
    243-10 - Back off set

    OH Press
    Bar-6
    199-3,2, - Went immediately to work set since I was warmed up from benching. Doing the 3 and 2 on these. Will continue to add weight
    155-8 - Back off set - Getting tired at this point.

  4. #814
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Warm up - 500M row in 2:04

    Thursday is always a lower energy day for me. I suppose working all week tires me out a bit vs being somewhat fresh on Mondays. I was going to do some back stuff Wednesday but didn't, so did my regular session today.

    Deadlift
    155-5
    265-3
    365-1
    452-3,1, Pretty much the same result as last week. I could have eked out 1 more rep to get 4 reps, but didn't see the point. No more LP it appears for the DL
    345-5 - Since I didn't perform so well on my work set I did a light back off set at the same weight as my shrugs then went immediately into my shrugs.

    Shrugs
    345-15

    Dumbbell incline bench at 40 degrees
    50-10
    85-5
    105-7 My pressing seems to be stalling similar to deadlifts.

    Chins
    BW + 35lbs
    OH-3
    UH-4

    Dips
    BW-10,10, increasing the reps on these. Shoulders are not complaining so far. Maybe this will start to drive bench progress again.

    DB Curl marathon - Even with my body fat levels I'm starting to see increased size and vascularity on my biceps due to doing these as well as the previous work i did. I feel these are especially contributing.
    55-5 down to 10-5 in 5 lb increments non-stop/no resting but to put the weights down.

  5. #815
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Warm up - 500M row in 1:56

    Squat
    B-5
    155-5
    265-3
    365-1
    436-3,2, - Work set. Definitely feeling heavy now, but the weight still moved well. Will continue to add 5 pounds/week
    265-12 - Back off set - Last week did 18. Was shooting for 20 today but had some fatigue from a 1200 mile road trip over the weekend. Didn't feel like pushing for reps today.

    Bench
    Bar-10
    155-5
    265-1
    315-2,3, Work set - Wimped out on the first set as the goal was 3 so made it up on the 2nd.
    243-10 Back off set

    Calf raise
    93-10

    OH Press
    Bar-6,
    205-2,2, Work set - Almost got 3 the first set but couldn't quite lock it out. Will repeat this weight
    155-9 Back off set

    Didn't do any back or arm work. I'll see if I can make time Wednesday unlike last week

  6. #816
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Warm up - 500M row in 2:04

    Well today was arm and back day! That means I'll shift my deadlifts to Friday instead of Thursday. Nice easy and fun workout. Nothing heavy!

    Chins
    BW + 25lbs
    Overhand-4
    Underhand-5
    Neutral grip-5

    BB Row - Went light on these to start
    Bar-10
    135-10,10, Work set

    Pullovers
    40-10 warm up
    90-10,10, work set

    Curls
    DB - 20lb-10 warm up
    EZ Curl bar - 90-12,12, work sets

    Ab wheel - 10 - went easy on these to start.

    Glute/ham machine
    BW-10 - Started light and easy with these too. Don't want the dreaded DOMS

  7. #817
    Join Date
    Oct 2011
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    Warm up - 500M row in 2:04

    DL
    155-5
    265-3
    365-1
    458-3,2, Doing the 3 reps followed by 2 on deadlifts now similar to my other major lifts. No back off set on these though.

    Shrugs
    353-12,12

    DB incline bench at 40 degree incline
    50-10
    80-10
    105-9

    Dips
    BW-12,12 - Shoulders still good although the R is protesting a little. Once I can do 15 reps comfortably I'll start adding weight, maybe...

    Going to Vancouver tomorrow as my youngest son is competing in provincials for cross country running. He's in the junior class for grades 8-10 and he's just in grade 8. Just in case you wondered why I couldn't keep up with him on the mountain bike climbs

  8. #818
    Join Date
    Jun 2016
    Location
    Michigan
    Posts
    727

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    Good lifting and good luck to your son!

  9. #819
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Thanks Iron Geek, the kid did well and placed ~80 out of 200+ kids. Not too bad considering his age and physical maturity. I was about 500 meters from the start and it was like a herd of buffaloes running past me.

    Did some additional work today myself:

    1000 meter row in 4:04 -

    Dumbbell curl marathon
    50 down to 10 in 5 pound increments
    6 reps/weight
    5 reps/weight
    Last edited by skid; 11-06-2021 at 10:32 PM.

  10. #820
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,507

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    starting strength coach development program
    Yesterday - Fired up the treadmill last night, did a 20 minute walk at 3.5 miles/hr. Normally I would walk outside, but it's dark out here now at 6 and there are no streetlights in my rural neck of the woods. I'm going to try to do more walking to hopefully burn off some fat, or at least prevent more accumulation over the winter.

    Today,

    500M row in 2:04

    Squat
    B-5
    155-5
    265-3
    365-1
    440-3,2, - Work sets. Went good
    265-20 - back off set. Decided to just do it and get 20 reps. Will add more weight next week and do the climb back to 20 reps

    Calf raise
    205-13

    Bench
    Bar-10
    155-5
    265-2,
    319-3,2, Work sets
    243-8 Back off set - Just lacked the energy to do 10. Maybe didn't rest long enough

    OH Press
    Bar-6
    155-1
    210-3,2, - Work sets
    155-11 - back off set

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