Skid (Marc's) log Skid (Marc's) log - Page 90

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  1. #891
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    Oct 2011
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    • starting strength seminar august 2022
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    Warm up - 500M row

    Had a higher stress day today giving presentations to senior executives. They went well but I had lower energy for my workout.

    Deadlift
    155-5
    265-3
    375-1
    458-3 - These felt very heavy today.

    Shrugs
    348-10,10,

    Dumbbell incline bench
    65-10
    120-4
    95-10

    Chins
    BW + 15
    Overhand-6
    Underhand-6 - then dropped the weighted belt and immediately did
    BW-6

    Curls
    DB - 25-10 (did these with the incline dumbbell presses to warm up for chins)
    EZ Curl bar
    110-10,10, very short rest and then did
    DB - 35-7

  2. #892
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    Warm up - 500M row

    Squat
    Bar-10
    155-5
    265-3
    375-1
    430-3 - Heavy triple
    310-10 - Back off set

    Calf raise
    165-12,12

    Bench
    Bar-10
    155-5
    265-1
    330-1 - heavy single
    352-1 - added sling shot - went fast
    250-10 - back off set

    Dumbbell Row
    55-10
    105-12

    Dumbbell Curl
    45-10,10

  3. #893
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    Warm up - 500M row

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

    Shrugs
    309-10,10,

    Incline dumbbell press
    65-10
    120-2 - really sucked on these today for some reason
    105-8

    Chins
    BW + 30
    Overhand - 5
    Underhand - 6

    Curls
    DB
    25-10
    EZ Curl bar
    110-10,10,
    DB
    40-10

  4. #894
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    Warm up - 500M row

    Today is a stat holiday here in Canuckistan for some old dead British queen (Victoria), so got to do an earlier workout today instead of after work.

    Squat
    Bar-10
    155-5
    265-3
    375-1
    441-2 Heavy double
    397-5 - heavy back off - Bonus workout - On my fourth rep I had to take a step forward as I lost my balance. Unknowingly I got too close to the rack uprights and on the 5th rep caught the bar under the left bench press setting which is just above parallel. I had to go back down and then up to finish the set.
    320-10 - Light back off

    Calf raise
    188-10,10,

    Bench - Still weaker than I'd like. May have to add another bench session later in the week as 1x/week may not be enough.
    Bar-10
    155-5
    265-1
    336-1 - heavy single
    358-1 - with sling shot
    287-5 - Heavy back off
    254-10 - light back off

    1 arm row
    DB - 65-10 warm up
    Kettle bell - 123-5 - The kettle bell allows more range of motion than a big dumbbell which hits the shoulders

    DB curls
    25-10 - warm up
    50-10 - Heavy set - rested 30 seconds then did:
    40-10 - light set

  5. #895
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    Warm up - 500M row

    Deadlift
    155-5
    265-3
    375-1
    440-1
    474-2 - Heavy set
    375-5 - easy back off

    Shrugs
    265-12,12,

    Bench - added a quick sling shot bench session to today's training
    bar-11
    155-5
    265-1
    Added sling shot
    353-2

    Dumbbell incline bench
    120-5
    105-7

    Chins
    BW + 35
    Overhand - 4
    Underhand - 5

    Curls
    DB 30-10 warm up
    EZ curl bar 110-12,12 then rested 30 seconds and finished with
    DB 35-12

  6. #896
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    Oct 2011
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    Paradise Valley, BC
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    Had a very late workout today as I travelled to Vancouver to attend my oldest son's convocation for graduating with a BSc honours at UBC. Proud dad moment! Had dinner in the city with the family and then got home late and didn't have too much energy left today for my workout. Plus I rushed through it to get done before it was too late in the evening.

    Warm up - 500M row

    Squat
    Bar-10
    155-5
    265-3
    375-1
    447-2 - 2nd rep moved slow...
    403-3 - should have been 5 but no energy. will repeat next monday
    326-10

    bench
    155-5
    265-1
    330-1
    363-1 with slingshot
    292-5
    260-8

    1 arm row
    55-10
    123-8 with kettlebell

    curls
    45-10

  7. #897
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    warm up - 500M row

    Had a late start tonight and had to cut the workout off early so only did a couple exercises

    Deadlift
    155-5
    265-3
    375-1
    485-1 Heavy single
    396-5 Back off, felt light

    Shrugs
    296-12

    Bench
    bar-10
    155-5
    265-1
    330-1 Heavy single
    330-3,3, added slingshot and did triples

  8. #898
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    Oct 2011
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    Warm up - 500M row

    Squat
    bar-10
    155-5
    265-3
    375-1
    452-1 - heavy single
    405-5 - heavy back off
    331-10 - light back off

    Calf raise
    90-12

    Bench
    Bar-12
    155-5
    265-1
    341-1 - heavy single
    363-1 - added slingshot for overkill
    297-5 - heavy back off
    260-8 - light back off

    1 arm row
    65-10
    123-10 - used kettlebell

    Dumbbell Curl
    50-10 - rested 30 seconds then
    35-10

  9. #899
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    Oct 2011
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    Short workout today

    Warm up - 500M row

    Deadlift
    155-5
    265-3
    375-1
    440-1
    407-5

    Shrugs
    265-12

    Bench
    Bar-10
    155-5
    265-1
    330-1
    305-3
    265-6,7,

  10. #900
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    Oct 2011
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    starting strength coach development program
    Warm up - 500M row

    Squat
    Bar-10
    155-5
    265-3
    375-1
    458-1 - Heavy single
    408-3 - on the 3rd rep of a planned 5 I got a pain in my right hamstring. Stopped after that. May have a slightly tweaked hamstring.
    265-1 - Dropped some weight just to see how my hamstring felt and decided not to do my last set. Hopefully this is just a minor pull or tweak. I've had my right hamstring tear twice previously so will be careful here.

    Calf raise
    155-15 - just maintenance on these as usual. Not trying to build my calves but to prevent plantar fasciitis which has been fully successful since doing these.

    Bench - did extra long pause on these
    Bar-10
    155-5
    265-1
    352-2 - Used slingshot for this set
    286-5
    265-6

    1 arm row with kettle bells
    70-10
    123-11

    Dumbbell curls - The most important exercise for a man...
    20-10
    25-10
    30-10
    35-10
    40-10
    45-10

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