Skid (Marc's) log Skid (Marc's) log - Page 83

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  1. #821
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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Warm up - 500M row in 2:03

    Chins with 25lbs - did all 3 grips
    OH-5
    UH-5
    SH-5

    BB Row
    Bar-10
    155-10,10, Easy peasy still.

    Pullovers with Swiss bar - this is better than the easy curl bar
    Bar-10
    100-10,10,

    Curls
    DB - 20-10 warm up
    EZ curl bar - 90-13,13,13,
    DB - 30 - 20 back off

    Ab wheel - 10,10, added a set to these and the glute ham's

    Glute Ham machine - 10,10,

  2. #822
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    Warm up - 500M in 2:03

    Deadlift
    155-5
    265-3
    365-1
    463-2,3, Work set - The jump from my last warm up at 365 to my work sets is getting too big, so next week I'll add another warm up in the 410lb range

    Shrugs
    353-13,13,

    Snatch grip high pull
    155-10,10,

    DB Incline bench
    50-10
    85-10
    105-10 Work set

    Dips
    BW-13,13,

  3. #823
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    Since last Friday's workout (above), I've done 20-30 minutes of treadmill each night, plus a dumbbell curl marathon on Saturday. In addition I spent a good part of Sunday putting up drywall in my equipment building. I probably did too much as I had a real lack of energy today as well as a bit of an upset stomach. Not only that but I've been worried as the river behind our house is close to flooding with all the rain we've been getting here in the PNW. Basically today's workout sucked.

    Warm up - 500M row in 1:55

    Squats
    Bar-5
    155-5
    265-3
    375-1
    447-1,1, Really felt weak on these.Just did singles as I didn't want to push things
    287-3 - Back off set - didn't bother even trying on these.

    Calf raise
    203-10

    Bench
    Bar-10
    155-5
    265-1
    325-1 - Similar to squats just did a couple of singles at my working weights
    330-1 - Bumped up 5 pounds
    No back off set

    OH Press
    Bar-10
    155-5 - Called it good here. No energy to continue.
    Last edited by skid; 11-15-2021 at 08:56 PM.

  4. #824
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    Warm up - 500M row in 2:07

    Due to tiredness I took yesterday off. Sometimes my mind is willing but my body isn't and I have to respect that or bad things happen. I would have just done 20-30 minutes on the treadmill after dinner anyways.

    Accessory screw around day

    Chins with 25lbs
    Overhand grip - 5
    Underhand grip - 6
    neutral grip - 5

    Rows
    Bar-10
    155-11,11,11,

    Pullovers with Rogue Swiss Bar
    Bar-10 - Noted soreness in left elbow. Didn't think I would be able to do any weighted pullovers but tried anyways
    115-11,11, - No soreness with weight added. Weird...

    Curls
    20lb DB's - 10 warm up
    EZ curl bar - 90-15,15,15, These went pretty easy despite doing them strictish
    35lb DB's - 15

    Ab Wheel - 11,11, did these and glute ham during rests between sets of curls

    Glute Ham machine - 11,11,

  5. #825
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    Yesterday - 20 minute walk on treadmill after dinner

    Today

    500M row in 2:02

    Deadlift
    155-5
    265-3
    375-1
    418-1
    469-3,2, work sets - Deadlifts went well today

    Shrugs for the trapz
    353-15,15,

    Snatch grip high pulls for extra trap gainz
    166-10,10,

    Dumbbell incline bench press at 40 degrees
    50-10
    85-10,
    105-12

    Dips
    BW-5
    25-5,6, Still going easy on these. Shoulders aren't complaining yet.

  6. #826
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    Saturday:

    20 minutes on treadmill

    Dumbbell Curl Marathon - started at 50-7 and dropped to 10 pounds in 5 pound increments maintaining 7 reps for each weight

    Sunday:

    Helped the brother in law fill a moving truck with boxes

    Today:

    500M row in 2:05

    Squat
    Bar-5
    155-5
    265-3
    375-1
    447-3,2 work sets
    287-10 back off

    Calf raise
    205-12,12,

    Bench Press
    Bar-10
    155-5
    265-1
    326-3,2, Work sets - Last rep on the triple was a epic grind; I shouldn't be doing that but my R shoulder seems good.
    243-10 back off set

    OH Press
    Bar-10
    155-1
    216-2,0, Work sets - Completely ran out of strength here. May have to move these to a different day as bench press takes too much away from these.
    155-11, Back off set - took a little extra rest and pumped these out

  7. #827
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    Tuesday - 20 minute treadmill on hill climb setting.

    Today

    500M row in 2:10

    Chins BW + 25lbs
    OH-4.5
    UH-6
    Neutral - 6

    BB row
    Bar-10
    167-10,10,

    Pull overs with swiss bar
    Bar-10
    127-5,7,

    Curls
    DB20-10 warm up
    EX curl bar 100-12,12, strictish

    AB wheel - 12,12,

    Glute ham - 15,15, will add bands for next week

    Treadmill - 20 minute walk - Haven't done yet - will do after dinner. This is something I'm going to try to do every night.

  8. #828
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    Warm up - 500M row in 2:05

    Deadlift
    155-5
    265-3
    375-1
    440-1
    474-1,0, Deadlifts sucked today for some reason. I got dizzy doing just the 1 rep that I made. Last week I did 3 and 2 reps at 5 pounds less weight with strength to spare. Maybe time for a programming change? Oh well, we'll see where things are next week
    375-5, Did a back off set to at least get some work in.

    Shrugs
    375-10,10,

    Snatch grip high pull
    171-10,10, These give a good trap pump!

    Dumbbell incline bench at 40 degree incline
    50-10
    85-10
    105-10,8, Added a second set for more volume

    Dips
    BW-5
    +25-8,10, These are feeling better each week as my shoulders get used to them. No issues so far.

  9. #829
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    I'm doing 20-30 minutes of treadmill every evening after dinner, but won't mention that anymore unless I stop.

    Saturday - Did the dumbbell curl marathon - 50 down to 10 pounds in 5 pound increments @ 8 reps each stop. Took a short 5 second rest between weights.

    Today

    500M row in 2:03

    Squat
    Bar-5
    155-5
    265-3
    375-1
    452-3,1, Work sets - Starting to get heavy now; Didn't want to grind out a 2nd rep on the last set. May rethink programming on these.
    287-11, back off set for almost max reps - could have done maybe two or three more

    Comp Bench
    Bar-11
    155-5
    265-1
    330-1 - Workset single - Similar to squats the weights are getting heavy enough that now I need to rethink my programming. This single moved fast.
    341-1 - Workset single - This moved a bit slower, similar to a second attempt.
    287-5 - Heavier back off set
    243-11 - Light back off set for max reps

    Calf raise
    198-11,11,

    BB Row - I normally do these Wednesday, but swapped these out for the OH press. I'll do the OHP Wednesday instead, when I'm not so tired from benching.
    173-10,10,

    DB Curls - Still tired from the weekend marathon curl session so didn't get too far with these. Just 1 set.
    35-10

  10. #830
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    starting strength coach development program
    Warmup - 500M row

    OH Press
    bar-10
    155-3
    221-1 Heavy single
    199-4 3/4 Heavy back off set - couldn't quite get that 5th rep
    177-7 lighter back off set

    Chins
    BW + 25lbs
    Overhand - 5
    Underhand - 7
    Neutral grip - 6

    Pull overs with swiss bar
    bar-10
    127-2 - Right elbow started hurting immediately so stopped and dropped 10kg
    105-6 - less pain but decided to stop. Will probably stop doing these as I don't want to mess up my elbows

    Curls
    Dumbbell - 30-10 warm up
    EZ curl bar - 100-13,12,

    Ab wheel - 15 - Just did 1 set of these and the GHR's due to low energy near the end of the workout.

    Glute ham raise with blue rogue band - 12

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