Skid (Marc's) log

[skid]

Warm up - 500M row

Deadlifts - Deloaded a bit today as my back was sore from lifting 12 foot sheets of drywall the last 2 days for the ceiling of a garage I'm building.
155-5
265-3
375-1
440-5 - Work set

Shrugs
375-10,10,

Snatch grip high pulls
167-10,10,

Dumbbell incline bench at 40 degrees
85-5 - warm up
120-6 - work set - Still finding these difficult
95-13 - back off

Dips
BW-5 - warm up
70-5,7, - work sets

[skid]

Warm up - 500M row
I finished up 4-12 hour night shifts at 6am this morning. Slept about 5 hours, then went about my day.

Squat
Bar-5
155-5
265-3
375-1
440-1 - This was going to be my last warm up single but called it there. Didn't have much more in me today.
408-5 - Heavy back off - deloaded a bit from previous workout
315-10 - Light back off - Increased weight here from previous workout

Calf raise
177-12,12

Bench
Bar-10
155-5
265-1
352-1 - Heavy single same as last week
308-3 - Heavy back off - Increased weight from last workout. - was supposed to be 5 but didn't want to struggle
254-10 - Light back off - Increased weight from last workout

Dumbbell 1 arm row
55-5 warm up
120-5,6, - One thing I don't like about my hex dumbbells is the wider diameter grip they have; It makes it hard to grip for rowing due to the increased diameter of the bar which is 1 5/16" diameter vs 1" on my other dumbbells. The wider grip is fine for pressing, but for pulling it's harder to grip. If nothing else this should increase my grip strength.

[skid]

Warm up - 500M row

OH Press
Bar-10
155-2
223-1 Heavy single - Took a big breath before I unracked it, held my breath through the lift and nearly passed out by the time I racked it.
201-3 - heavy back off
168-7 - Light back off

Chins
Overhand
55-3,
25-6
Underhand
55-3
25-7

Flies
35-5
65-10,11

Curls
Dumbbells
35-12
EZ Curl bar
110-10,10

Ab wheel - 12,12,

GHR with blue rogue band - 10,10,

[skid]

Warm up - 500M row

Deadlift
155-5
265-3
375-1
485-2 - Heavy set - Moved well today
447-5 - Back off

Shrugs
375-10,10,

Snatch grip high pull
173-10,10,

Dumbbell Inline bench at 40 degree incline
85-5
120-1,4, For some reason I couldn't keep a good bar path with my right arm. These weights are very bulky so that could be the issue.
95-15 - Felt light after the 120's

Dips
BW-5
76-6,6,

[skid]

Warm up - 500M row

Squat
Bar-5
155-5
265-3
375-1
440-1
490-1 - Heavy single - Getting close to 500! Video below
421-5 - Heavy back off
321-10 - light back off


Calf raise
199-10,10,

Bench
Bar-10
155-5
265-1
354-1 - heavy single
308-4 - heavy back off
260-10 - light back off

1 arm Dumbbell Row
55-5
120-8,10,

[T_M]

490-1 - Heavy single - Getting close to 500! Video below

Solid effort...Nice job!

[skid]

Solid effort...Nice job!

Thanks T_M!

Did a quick workout today. Only did 1 or 2 sets of the accessories

OH Press
Bar-10
155-2
227-1 Heavy single
201-2 Heavy back off - Didn't have much strength today
167-7 Light back off

Chins
BW-10,8 - Did these in a hurry. Actually did the whole workout in a hurry.

Flies
35-10
50-10 - did these lighter than usual and only one set

Curls
DB
35-10
EZ Curl bar
110-10

[skid]

Warm up - 500M row

Trap bar deadlift - My lower (lumbar) back was a bit sore today so I used the trap bar as it is easier on my back. If my back feels good going forward I will alternate these weekly with regular deadlifts.
165-5
275-3
385-1
451-5

Trap bar shrugs
385-5,6, These seem harder than regular barbell shrugs. Pulling from a slightly different angle I guess and no straps which I normally use for shrugs.

Dumbbell incline bench at 40 degree incline
75-7
120-6
105-10

Dips
BW-5
81-5,7, - These are getting hard now. My arms were trembling on the last couple reps on the second set.

[skid]

Warm up - 500M row

Just finished my 4 day block of 12 hour night shifts. Slept maybe 4 hours each day all week and today. Decided to take a bit of a deload and do a heavy triple instead of a heavy single, and then do lighter back off sets.

Squats
155-5
265-3
375-1
441-3 - heavy triple
408-5 - heavy back off
326-10 - light back off

Calf raise
155-12,12,

Bench
bar-10
155-5
265-1
319-3 - heavy triple
297-5 - heavy back off
265-9 - light back off - couldn't quite squeeze out 10

1 arm dumbbell row
55-5
120-10 - 1 set was enough. ran out of energy...

[skid]

Warm up - 500M row

Missed my mid-week workout since I was pretty sick with a cold/flu/Omicron/god knows what. Night shifts do not agree with me as it completely messes with my circadian rhythm. I don't particularly like getting up at 4:45 am for days shifts either. This should be be the last month of these 12 hour shifts.
Took a 25% deload today on everything since I'm just starting to get back to normal.

Deadlift
155-5
265-3
375-6

Shrugs
265-10,10,

Snatch grip high pulls
155-10,10,

Dumbbell incline bench
50-10
95-10

Dips
Skipped these.