Skid (Marc's) log

[skid]

I think I can fit 3 workouts in 4 days so did my normal Wednesday (somewhat frivolous) workout today.

Warm up - 500M row

OH Press - Haven't done these for 3 weeks
bar-10
155-3
228-0,0 - For some reason I drove this into my chin the 1st time, tried again and I just didn't have things going right today form wise
210-2 - these went better with the lighter weights
155-10 - back off set

Super-setted these last three exercises:

Chins at bodyweight
Overhand-8
Underhand-8,8,

Dumbbell flies
25-10
50-10,10,

EZ bar curls
110-10,10,

[skid]

Warm up - 500M row

Deadlift - no issues with back going into these
155-5
265-3
375-1
463-3 - was going to do a back off set but felt a tiny bit off in my lower back so stopped

Shrugs
375-10,10,

Snatch grip high pulls
166-10,10,

Dumbbell incline press at 40 degree incline
50-10,
85-5,
120-5,
95-11

Dips
BW-5
55-4, 7.5, I seem to need 1 warm up set with these at my working weight.

[skid]

Warm up - 500M row

Squat - With my new shift there is 8 days between squat day. Doesn't seem to affect much.
bar-5
155-5
265-3
375-1
463-1 - Heavy single
415-5 - Heavy back off (video below)
287-11 - light back off


Calf raise
199-12,12,

Bench
bar-10
155-5
265-1
342-1 - Heavy single
298-5 - Heavy back off
243-11 - light back off - left a few reps in the tank

Barbell Row
Bar-10
166-10,10, These were almost high pulls as I'm being careful with my back and not bending over much.

[skid]

Warm up 500M row

OH Press
Bar-10
155-5 - Warm up
228-1 - Heavy single
205-4 - Heavy back off
161-10 - Light back off

Weighted Chins - Overhand and Underhand
OH - BW-3 - Easy warm up
UH - BW-3 - Easy warm up
OH - 60-2
UH - 60-2
OH - 35-4
UH - 35-5

Flies
25-10 - warm up
65-8,8,

Curls
DB - 25's-10 - warm up
EZ Curl bar - 110-10,10,

GHR
BW-10,10,

Ab Wheel - 10,10,

[skid]

Warm up - 500M row

Deadlift - No back issues. These felt very strong today
155-5
265-3
375-1
485-3 - Work set

Shrugs
381-10,10,

Snatch grip high pull
172-10,10,

Incline DB press @ 40 degree incline
85-5 - warm up
120-6 - work set
95-12 - back off set

Dips
BW-6 - warm up
55-7,6,

[skid]

Warm up - 500M row

Got off 4 days of 12 hour night shifts yesterday. Was nasty sick the last couple nights and should of stayed home. Rested all day yesterday and slept 10 hours last night. Felt better today but still not near 100%

Squats - 9 days since last squat session. Should have been doing this workout yesterday but too sick and tired.
Bar-5
155-5
265-3
375-1
475-1 Work set - Today was supposed to be ~490 but I knew I wouldn't get it. Barely got 475 (video below)
419-3 Heavy back off - should have been 5 but not enough strength today
Didn't do a light back off.


Calf raise
155-12,12,

Bench - not enough strength today
Bar-10
155-5
265-1
352-fail - Shouldn't have tried
308-1 This went easy
286-5 medium back off
Didn't do light back off

Dumbbell row
95-10,10,

[skid]

Warm up - 500M row

Still in a weakened state today. Did my normal midweek workout but cut back weight. Some fatigue from yesterday's training.

OH Press
Bar-10
155-3
199-4 - work set
155-10 - back off

Chins
Overhand
45-4
25-6
Underhand
45-5
25-6

Flies
35-6
65-10,8,

Curls
Dumbbell
35-6
EZ Curl bar
110-8,8,

GHR - got a bloody nose from these. I never get bloody noses!
BW-10,10,

Ab wheel - 10,10,

[skid]

Warm up - 500M row

I normally do the two previous workouts and today's workout on M/W/F, but due to shift work I did them 3 days in a row this week . Had to deload a bit and also take into account that I've been pretty sick.

Deadlift
155-5
265-3
375-1
463-3

Shrugs
375-10,10,

Snatch grip high pulls
155-10,10,

Dumbbell incline bench press at 40 degree incline
85-6
105-10

Dips
BW-6
55-8,7,

[skid]

Warm up - 500M row

Squat - Was going to go heavier but still a bit weak from the cold I had. Mostly over it except for a bit of a runny nose.
bar-5
155-5
265-3
375-1
440-1
475-1 - No struggle like last week but stopped at this weight.
419-3 - heavy back off - No better than last week.
309-10 - light back off - left a few reps in the tank

Calf raise
155-13,13,

Bench
bar-10
155-5
265-1
352-1 - Heavy single
304-5 - Heavy back off
249-10 - Light back off - few reps left in the tank

DB Row
105-10,10,

[skid]

Warm up - 500M row

OH Press
Bar-10
155-3
221-1 - Heavy single
199-5 - Heavy back off
166-10 - light back off

Chins
Overhand
60-2
25-6
Underhand
60-3
25-6

Dumbbell flies
35-5
65-10,10,

Curls
DB - 35-10
EZ Curl bar
110-10,10,

Ab Wheel - 10,10,

GHR - 12,10, - Hams a bit sore from squats yesterday.