Skid (Marc's) log

[skid]

Tuesday - Mountain bike ride

today:
Warm up - 500M row

Deadlift
155-5
265-3
375-1
440-1
495-1 heavy single
430-5 back off

Shrugs
320-12,13

Spoto Bench - non-stop constant tension
bar-20
155-5
227-8,8,8,

Chins
BW + 35
OH-5
UH-6

Incline dumbbell press
65-10
95-10

Curls
DB
30-10
35-10 - did these while benching to warm up for chins
EZ curl bar
115-10,10,

[skid]

Did a mountain bike ride last Friday, then a trampoline session last night.

Today
Warm up - 500M row

Two of my kids are going to be competing in powerlifting in August. My oldest boy is attempting to break the provincial junior bench record at 385lbs, and my daughter is competing as well.

This got me thinking about competing in January where I'll be in Master 3 age class. Currently I'm lifting around the Canadian total record for Masters 3 105 class. The question is do I really want to commit myself. It's been 4 years since I last competed. Time flies!

Squat - leaving some reps in the tank on these, plus a bit tired today.
bar-10
155-5
265-3
375-1
440-1
375-3
330-5,5

Calf raise
155-16

Comp Bench
bar-20
155-5
265-1
308 + 44 drop offs -1,1, Did a slow descent, then the 44 pounds dropped from the bar at chest level, then press back up. I think I prefer these to the sling shot for overloading.
289-4
222-12,10 close grip

DB Curls - super-setted these with bench
25-10
30-10
35-10
40-10
45-8
50-6

1 arm row with kettle bell
70-12,15

[skid]

It's too hot here for this northern man. Worked a long day today and with the hot weather felt sapped out today. Lightened up the load today and dropped a couple accessories.

Warm up - 500M row

Deadlift
155-5
265-3
392-1 - was planning to add another 25kg plate/side for 500 but this felt heavy enough for today
392-5 - did another set of 5 with the same weight

Spoto Press - non-stop, constant tension; stopping an inch from my chest and 2 inches from lockout
bar-20
155-5
232-10,10,10, did these at competition grip width - felt good on my shoulder

Chins - did these ultra wide overhand grip.
BW-5,5,5,

Curls
DB
25-10
30-10
EX curl bar
115-7,7,

[skid]

Did a mountain bike ride yesterday. I normally ride two of the top rated blue rated flow trails here, but yesterday tried a black (expert) trail. It was supposed to be flowy, but I had to go slow and even walk down some of the more technical drops. My youngest boy handled it ok but I'm too old and chicken now.

Today - Impromptu workout - Still considering competing. Talking to my oldest son about programming and what I need to do now. He's pretty strong now and competing in Junior later in August. This week he did a 585 conventional DL, tripled 375 bench, squatted 500 for 3 at under 200lbs. He says I need more volume, less intensity. It's possible I should listen to him

Looking at myself now - 225ish, ~20% fat, eating whatever and how much I want, haven't taken vitamins, creatine, protein shakes for a couple years at least. I'd really like to get down to 15% BF.

Bench
bar-10
155-6
242-2
308-1
330-1
242-6,6,6,

Band work - My oldest boy recommended i do these to get help my R shoulder. Could definitely feel this.

Side delt raises - again more light shoulder work. some pain/weakness in the R shoulder
10-10,10,10,

DB Curls
30-10
40-10
35-10,12,

[skid]

OK, new month, new workout. 5 months out from a new year's meet when I'll be a masters 3 lifter.

Warm up - 500M row

Squat
Bar-10
155-5
265-3
353-6,6,6,6 - definitely fatigue set in on the last couple sets. Need to get my endurance up. The heat here isn't helping either.

DB curls - interspersed these between squats and deadlifts as I rested between sets
25-10
30-10
35-10
35-15

Calf Raise - did a token set of these
155-15

Deadlift
155-5
265-3
386-6,6, was tired by the time I finished these

GHR
BW-10 - need to protect my hamstrings so starting these up.

[skid]

Warm up - 500M row

Some DOMS in my hamstrings from yesterday's workout

Bench Press
bar-20
155-10
227-10
249-8
260-6

DB curl
30-10
35-10, 10,

DB Row
50-10
65-10
75-8
85-6

OH Press - Probably should have started lighter since I haven't done these in a long time. Didn't need to add weight as the programmed reps dropped
Bar-5
133-12,12,10,8,

Wide grip pullups - body weight
6,6,
Ultra wide grip - my eldest son does these which really developed his lats.
5,5,

Slight incline bench flies - went light with these
25-12,
30-12,
35-12

Side dumbbell raise
10-12,12,

[skid]

Warm up - 500M row

Same workout today as Tuesday. Feeling some DOMS from Tuesday's exercises today too.

Comp Bench
Bar-20
166-10
227-10
249-8
259-6

DB Curls
25-10
30-12
35-10,13

DB Row
65-10
75-10
85-8
95-6

OH Press
133-6,12,10,8, - 1st set was to be 12, but I got out of Rhythm by hitting the top of my rack a couple times

Pull up with BW
wide grip - 7,8,
Ultra wide grip - 5,5, - these feel great on my sore R shoulder

DB Slight incline flies
30-12
35-12
40-12

DB Side delt raise
10-12,12,12,

[skid]

Warm up - 500M row

Squat
bar-10
155-5
265-3
309-8,8,8,8,

DB curls - did these while resting between squats and deadlifts
30-10,
35-10
40-10
35-10
30-20

Calf raise
155-15,15,

Deadlift
155-5
265-3
342-8,8,

GHR
BW-10,10,

[skid]

Warm up - 500M row

Bench - just 1 work set today
bar-20
155-5
265-1,10 - did the single to prepare for the work set since it was a 110 pound jump

DB row
75-10
85-10
95-8
105-8

OH Press - these went easier today since the bench was only 1 set. Added weight to sets of 10 and 8.
Bar-10
133-12,12
139-10
144-8

Pull up - ultra wide grip
BW-6,6,5,6,

DB flies
30-12
40-10,10,

DB side delt raise
10-12
15-10,10,

[skid]

Warm up - 500M row

Squat
Bar-10
155-5
265-3
309-1
353-10
353-3,3,3,3,3, all these sets done with 60 seconds rest in between

Calf raise
155-16

3" Deficit deadlift - actually 3 3/4" with my shoes Haven't done these in ages so didn't really know what weight to start with. Started light which is a safe bet. I'll bump these up in the future
155-5
265-8 work sets...
276-8
287-8

GHR
With blue Rogue band - 10,10,

DB curls
25-10
30-10
35-10
40-10
35-12

Ab wheel - 10