Skid (Marc's) log

[irongeek]

I'm in awe of your press. I'd be happy with a single at 200, and you're doing almost 5 reps. Well done!

[skid]

Thanks Irongeek,

A few years ago I put a lot of effort into increasing my press. At the time there were a few other members on the board with a similar press and we had a year long race to a 275 press. I got to 250 or so and kind of stalled out there mid year, then decided to focus on the bench since I was going to enter another comp. Anyways my press strength has always stuck with me and allowed me to build it back fairly quickly when I haven't done it in a while.

Also, the press is a very technical lift. I do the press 1.5 or press 2.0. Lock the knees then drive, and I mean drive it off the chest as hard and fast as possible. Good technique will give you another 20 pounds or so.

Warm up - 500M row in 1:56

Deadlift - Had some pain in my right hip/leg today so didn't know how DL's would go. By the end I had no more pain. weird - This has happened twice recently albeit in another area.
155-5
265-3
375-1
440-1
484-2 - The plan was to do a single, then a back off set but the weight moved well today so I did a double
419-5 - Back off set - A few reps left in the tank - will bump up next week

Shrugs
375-12,12

Snatch grip high pulls for the trapz
177-10,10,

Dumbbell incline bench at 40 degrees
65-10
85-10
105-8 - Fatigued out on these. I started with 65's today instead of 50's so maybe that changed things

Dips
BW-5
BW+25-10,10,

[irongeek]

Thanks Irongeek,

A few years ago I put a lot of effort into increasing my press. At the time there were a few other members on the board with a similar press and we had a year long race to a 275 press. I got to 250 or so and kind of stalled out there mid year, then decided to focus on the bench since I was going to enter another comp. Anyways my press strength has always stuck with me and allowed me to build it back fairly quickly when I haven't done it in a while.

Also, the press is a very technical lift. I do the press 1.5 or press 2.0. Lock the knees then drive, and I mean drive it off the chest as hard and fast as possible. Good technique will give you another 20 pounds or so.

Thanks for the info, Skid. I've been putting a lot of emphasis on my bench over the last 6 months. Time to switch it up to the press!

[skid]

Thanks for the info, Skid. I've been putting a lot of emphasis on my bench over the last 6 months. Time to switch it up to the press!

Just do the press 1st before benching. I've felt for me at least, that the bench can drive the press numbers upwards, but not vice versa. So keep benching as well!

Yesterday
DB Curl marathon - 50-10 in 5 pound drops, 6 reps each weight.

Today
Warm up - 500M row in 1:59

Squat
Bar-5
155-5
265-3
375-1
458-2 - Heavy work set
469-1 - Heavier work set
287-15 - Back off set

Calf raise
199-12,12,

Bench
Bar-10
155-5
265-1
330-2 - Heavy work set
343-1 - Heavier work set
287-5 - Medium back off set
243-12 - Light back off set

BB Row
Bar-10
177-10,10, - Lumbar area's a little sore from these. I hurt my back a few weeks ago with these. Hope it doesn't bother me tomorrow...

DB Curl
30-10

[Bill Anders]

Just do the press 1st before benching. I've felt for me at least, that the bench can drive the press numbers upwards, but not vice versa. So keep benching as well!

Great tip, Skid! That makes sense, as I do my press before my bench on Intensity Day, but seem to already know that if I reversed the efforts that the press would not be successful.

[skid]

No Worries Bill! I'm doing presses alone now in my Wednesday workout. I'm now doing a different press variant each training day. I'm finding this easier on my shoulders than steady flat benching, and a little more interesting doing the different variations. If I was training for a comp I would do things differently, but I'm not so might as well have some variety.

Warm up - 500M row in 2:02

Overhead press
Bar-10
155-3 - Warm ups
223-1,1, - Heavy Single
201-5 - Heavy back off set
189-8 - Light back off set

Chins - BW + 35 lbs
Overhand-4
Underhand-5,5, Dropped the neutral grip and did an extra underhand set for more bicep action.

DB flies - New exercise - I'm dropping the pullovers since they bother my elbows. Starting light as per usual
15-7
25-10,10, Right deltoid hurt a bit despite the light weight. Second set the pain disappeared
35-10 - Stopped here even though the weights felt light

Curls
DB 30-10 - warm up
EZ curl - 110-8,8,10 - added 10 pounds to the bar from last time. Keeping these relatively strict

Ab wheel-10 - Could have done a few more but didn't

GHR-5,
Blue Band-12 - I'm really feeling these in my hammies.

[skid]

Warm up - 500M row

Deadlift - felt tired today; its been a long week... Surprised the DL's went as well as they did. was only going to do a top single but did a double since the 1st rep went well
155-5
265-3
375-1
440-1
491-2 work set
425-5 back off set

Shrugs
381-12,12

Snatch grip high pullz
183-10,10,

Dumbbell incline press @ 40 degree incline
65-10
85-10
105-11 Amrap without a grind rep

Dips
BW-4
35-7,10 Still not pushing these too hard - Should have warmed up more for my first set. Second set felt much better.

[skid]

Warm up - 500M row in 2:01

Did the dumbbell curl marathon Saturday

Today

Squats
bar-5
155-5
265-3
375-1
485-1 Heavy single - 4 red wheels!
418-3 - Heavy back off set - was going to do 5 but stopped early as I didn't want to push things too hard after the single. Will try again next week
287-10 - light back off set - Again, could have done more but will conserve some energy.

Calf raise
199-13,13,

Bench
Bar-10
155-5
265-1
308-1
345-1 - Heavy single - moved fast - happy with that!
288-6 - Heavy back off set
243-12 - light back off set

Barbell row
Bar-10
183-10,10,

DB curl
20-10 warm up
35-12 work set - arms still tired from Saturday's curl session.

[skid]

Warm up - 500M row

Press
Bar-10
155-3
225-1,1, Heavy single - These went good but...
203-1,1, - Heavy back off - For some reason I totally weakened out on these lighter weights. Did 5 reps with a similar weight last week
181- 5, - light back off - Same with these, 3 reps less than last week.

Chins
BW warm up - did a few reps to warm up
BW + 35lbs
OH-4,
UH-5,5,

DB Flies
25-10,
40-10,10, - Really starting to like these.

Curls
DB 30-10 warm up
EZ Curl bar
110-10,10,

Ab wheel - 12

GHR
BW-5
Green Rogue band-10

[skid]

Warm Up - 500M row

Deadlift
155-5
265-3
365-1
440-1
502-1 Heavy single - Was going to do 496 but was so close to 500 I decided to bump it up. Have to keep my deadlift ahead of my squat!
430-5 - Back off set

Shrug
385-10,10,

High Pull Snatch grip
188-10,10,

Incline DB press at 40 degrees
65-10
85-10
105-9

Dips
BW-6
45-6,10, Second set is always easier for some reason