Skid (Marc's) log Skid (Marc's) log - Page 91

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  1. #901
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Warm up - 500M row

    I did get a small tear in my hamstring which is a bit painful, but it's not too bad and I'm still able to lift fairly heavy. I've lost some pull off the floor today so dialled it back a little with the deadlifts .

    Deadlifts
    155-5
    265-3
    375-1
    440-1
    375-5

    Shrugs
    265-15

    Spoto presses
    bar-15
    155-5
    265-5,5,5, - started off easy on these

    Chins
    Bodyweight
    OH-10
    UH-10

    Incline dumbbell press
    65-10
    105-7

    Curls
    Dumbbells
    25-10,10, - did these as warm up for chins
    EZ curls - finished the day with these
    110-10,10, rested a few seconds then did
    Dumbbell
    35-10

  2. #902
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    Oct 2011
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    Warm up - 500M row

    My hamstring seems to have healed up over the weekend. Didn't even feel it slightly with squats today.

    Squats
    Bar-10
    155-5
    265-3
    375-1
    463-1 - heavy single
    408-5 - heavy back off
    337-10 - light back off

    Calf raise
    199-13

    Comp Bench
    Bar-15
    155-5
    265-1
    330-1
    Added sling shot
    352-2
    Removed sling shot
    292-5 - heavy back off
    265-9 - light back off

    1 arm row with kettle bell
    70-10
    123-7

    DB Curls
    25-10
    40-10
    Last edited by skid; 06-20-2022 at 08:22 PM.

  3. #903
    Join Date
    Oct 2011
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    Warm up - 500M row

    I haven't been mentioning this lately but have been my usual mountain biking once per week and went last night. Basically 45-50 minutes of cardio on the climb and a 10-15 minute descent. The cardio can get pretty intense; I should track my heart rate sometime.

    Deadlift
    155-5
    265-3
    375-1
    440-1
    485-1 - Heavy single
    414-5 - back off set

    Shrugs
    265-15,15,

    Spoto Bench - Did these last Thursday and had some DOMs the following day despite benching regularly. The constant tension that these put on the chest was something I wasn't used to.
    Bar-20
    155-10
    270-5,5,5, - This isn't too heavy of a normal/paused bench for me, but doing it Spoto style makes this much more difficult.

    Chins
    BW + 25
    OH-5
    UH-6

    Incline dumbbell press
    65-10
    95-10

    Curls
    Dumbbell - did these to warm up for chins
    25-10
    30-10

    The curls below were my final exercise for the day.
    EZ curl bar
    115-10,12, - after the last last set I rested 20 seconds then did
    Dumbbell
    30-20 - for the final bicep pump

  4. #904
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    Oct 2011
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    Warm up - 500M row

    Squat
    155-5
    265-3
    375-1
    469-1 - Heavy single
    414-3 - Heavy back off - Was planning on 5 but body said stop at 3
    342-10 - light back off -

    Calf raise
    199-15

    Bench - left a few reps in the tank on these. Right shoulder's a bit sore from benching, but also from waxing my car of all things.
    bar-20
    155-5
    265-1
    330-1 - heavy single
    358-1 - Used sling shot (this set only)
    297-3 - Heavy back off
    265-5 - light back off

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

    Dumbbell curls
    40-10
    45-10 rested 15 seconds then did
    30-12

  5. #905
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    Oct 2011
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    Warm up - 500M row

    Did mountain biking yesterday. Easiest climb yet this year. Cardio/muscular endurance improving.

    Conv. Deadlift
    155-5
    265-3
    375-1
    440-1
    491-1 - Heavy single
    419-5 - Back off set

    Shrugs
    309-12,12

    Spoto Bench - I do my own version of this, stopping and inch from touching my chest and stopping 2-3 inches from lockout. This keeps constant tension on my chest, allows me to use lighter weights to take some strain off my sore R shoulder
    Bar-20
    155-5
    275-5,5,5, Started with narrow bench grip then medium, then wide for 3rd set.

    Chins
    BW + 35
    OH-4
    UH-5

    Incline dumbbell bench
    65-10
    105-5 - stopped short as these bothered my shoulder a bit

    Curls
    Variety...

  6. #906
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    Warm up - 500M row

    Squat
    bar-10
    155-5
    265-3
    375-1
    474-1 - heavy single
    414-5 - heavy back off
    348-10 - cardio

    Calf raise
    205-16

    Bench
    Bar-20
    155-5
    265-1
    335-1 heavy single
    363-1 heavy single with sling shot (this set only)
    297-5 heavy back off
    264-7 - less heavy back off with close grip

    DB curls - did these between bench sets
    25-10
    30-10
    35-10
    40-10
    45-10

    Kettle bell 1 arm row
    70-10
    123-10

  7. #907
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    Oct 2011
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    Warm up - 500M row

    Long day at work, late start to my workout.

    Deadlift
    155-5
    265-3
    375-1
    440-1
    495-fail - just didn't feel it today
    425-5 - At least these went easy

    Shrugs
    315-12,12

    Spoto Bench
    Bar-20
    155-5
    200-5
    282-3,3,3, was supposed to be 5's but cut it back to 3's. went narrow, medium, then wide grip
    200-12 - did a light back off

    Chins
    35-5,6, overhand and underhand grip

    Incline dumbbell bench (spoto style)
    65-10
    85-10 - went light on these

    Curls
    Dumbbell
    25-10
    30-10 - did these first two sets while benching to warm up for chins
    EZ Curl bar
    115-10,10, rested for 10 seconds and then
    Dumbbell
    35-10, then immediately
    25-5 for the pump

  8. #908
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    Oct 2011
    Location
    Paradise Valley, BC
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    Warm up 0 500M row

    Squat
    bar-10
    155-5
    265-3
    375-1
    440-1
    480-1 - heavy single
    418-5 - heavy back off
    353-10 - cardio

    Calf raise
    265-8,10,

    Bench
    Bar-20
    155-5
    265-1
    341-1 - heavy single
    369-1 - used sling shot for this set only
    303-4 - heavy back off
    265-8 - light back off - used close grip

    Kettle bell 1 arm row
    70-10
    123-12

    DB curl
    25-10
    30-10
    35-10
    40-10 (super-setted to this point with bench sets)
    45-10 - did these after kettlebell rows
    30-10 - did these immediately after the set with 45's

  9. #909
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    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row

    Hardly slept last night due to bear issues with my bee hives. Busted through the electric fence, through the stucco wire around the bee house, tore apart the hive boxes eating larvae and honey. Every time the dogs barked I woke up to deal with them, but they would disappear into the bush. Then, crazy busy full on day at work today. Decided a deload was in order for my workout today.

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

    Shrugs
    265-12

    Spoto Bench (no lockout/continuous tension)
    bar-20
    155-5
    220-8
    200-13

    Chins with BW
    oh-5
    uh-5

    Incline dumbbell bench
    75-10

    Seated DB curls
    25-10
    30-10

  10. #910
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    Oct 2011
    Location
    Paradise Valley, BC
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    starting strength coach development program
    Warm up - 500M row
    Squat
    bar-10
    155-5
    265-3
    375-1
    440-1
    485-fail - Getting close to my recent max but went a little too deep depth wise and twisted a bit on the push. Still tried to muscle it out for a few seconds but then dropped it on the safeties. Took all the steam out of the rest of my workout. Still felt good to do a 100% grind. I'll get it next week.
    427-2 - took it easy from here on in.
    360-5 - back off set

    calf raise
    265-12

    Bench
    bar-20
    155-5
    265-1
    319-1 - since I backed off the weight I did long pauses on all reps for this and subsequent sets
    286-5
    220-12 - close grip

    1 arm row
    Kettle bell 70-12

    DB curl
    25-10
    30-10
    35-10

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