Skid (Marc's) log Skid (Marc's) log - Page 93

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  1. #921
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    Oct 2011
    Location
    Paradise Valley, BC
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    • starting strength seminar february 2023
    Warm up - 500M row
    Low energy day today, but plowed through the workout. Abs sore from Ab wheel yesterday.

    Comp bench
    bar-10
    155-5
    242-10
    259-8
    270-8

    DB Row
    75-10
    105-8,8,

    OH Press
    bar-10
    139-10
    145-8
    155-6

    Pullups - super-setted these last 3 exercises
    Ultra wide grip
    BW-6,6,7,

    DB flies
    35-10
    40-10
    45-10

    DB side delt raises
    10-10
    15-10,10,

  2. #922
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    Warm up - 500M row

    Squat
    Bar-10
    155-5
    265-3
    359-10
    348-3,3,3,3,3,3,3,3,3,3, - backed off 11 lbs and did 10 sets with 60 seconds rest between sets

    Calf raise
    199-11,11,

    3" deficit deadlift - my back felt tight after squats so started off easy on these. Actually went quite well and easy.
    265-8
    287-8
    309-8

    GHR
    Yellow band - 10,10,

    DB curls - fit these in between deadlifts and GHR's
    30-10
    35-10
    40-10
    45-10
    Last edited by skid; 08-11-2022 at 08:51 PM.

  3. #923
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    Oct 2011
    Location
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    Warm up - 500M row

    Comp Bench
    bar-20
    155-5
    242-10
    259-8
    270-8

    DB Row
    85-10
    105-10,10

    OH Press
    bar-10
    144-10
    150-8
    161-8

    Super setted the next three exercises - started to run out of energy here so only did 2 sets of each instead of 3

    Chin - ultra wide grip -
    BW-6,5,

    DB Flies
    40-10
    45-9

    Delt side raises
    10-10,10,

    Did a few sets of curls throughout the workout
    25-10,10,
    30-10
    35-10

  4. #924
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    Oct 2011
    Location
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    Warm up - 500M row

    Quick workout today, just 1 work set of everything.

    Bench
    bar-20
    155-5
    265-10

    DB Row
    65-5
    105-11

    OH Press
    Bar-10
    155-10

    Chins - Ultra wide grip
    BW-8

    Curls
    35-10

  5. #925
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    Oct 2011
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    Warm up - 500M row

    Squats
    Bar-10
    155-5
    265-3
    330-1
    381-5,5,6,

    Calf raise
    200-11

    Deadlift
    155-5
    265-3
    375-1
    425-6,6,

    DB curls
    25-10
    30-10
    35-12

  6. #926
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    Oct 2011
    Location
    Paradise Valley, BC
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    Yesterday - Went for a mtn bike ride. The climb up was one of my best ever. Did 3 and 4th gear most of the way only dropping into 2nd for the really steep parts. Heavy breathing and high heart rate in 90 degree weather.

    Today
    Warm up - 500M row

    Bench - super-setted these with the curls and rows
    Bar-18
    155-5
    265-1
    282-6,6,6

    DB curls
    25-10
    30-15
    35-15, 15,
    30-15

    DB row
    65-10
    105-6,6,6,

    OH Press - super-setted these with the chins
    bar-10
    155-1
    166-6,6,6

    Ultra wide grip chins
    BW-6,6,7,

  7. #927
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    Oct 2011
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    Warm up - 500M row

    My son is competing in a comp tomorrow and I'm going to be his coach. He's going for the full meet junior bench record for BC in the 90kg class. The record is 381 I believe and he's done more training so we'll see tomorrow.

    Squats
    Bar-10
    155-5
    265-3
    375-1
    386-6

    Calf raise
    155-15

    3" deficit deadlift
    155-5
    265-3
    330-8

    Pause Bench
    Bar-17
    155-5
    265-1
    286-5,6,5,
    155-20 back off didn't pause these, just rep'ed them out.

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

    Ultra wide grip chins
    BW-6,6,6,

    DB row
    65-5
    105-11

  8. #928
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    Oct 2011
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    Well my son did well at his meet and came in first place with 5 competitors in his class, but didn't get the bench record. It was a sweltering day and must have been close to 100 degrees in the un-airconditioned gymnasium so all competitors didn't do as well as they would have liked. It was a good meet though, and a surprisingly large crowd. The floor seats were full and even the bleachers were almost full.

    Today's training:
    Warm up - 500M row

    Squat
    bar-10
    155-5
    265-3
    353-1
    392-3
    397-3
    403-3

    Calf raise
    199-12

    3 3/4" deficit deadlift
    155-5
    265-3
    353-6,6,

    GHR
    Yellow Band - 10,10,

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

  9. #929
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    Oct 2011
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    Warm up - 500M row

    Comp Bench
    bar-10
    155-5
    233-3
    281-3
    286-3
    297-3

    Dumbbell Row
    85-12
    95-10
    105-8
    123-6

    OH Press
    Bar-10
    133-12,12,
    139-10
    145-8

    Ultra Wide Grip Pullups
    BW-5,6,6,6,

    Hammer DB curls
    25-10
    30-10
    35-10,10,

  10. #930
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    starting strength coach development program
    Yesterday - Mountain biking - Another blistering hot day here. Went on one of the harder climbs and ended up pushing my bike up the steepest parts. My shirt was soaked with sweat at the top. On the ride down I slowed down for a corner and my front tire dropped into hole with a root on the downside. This caused me to stop dead and do an endo over the front handlebars. My elbows and right knee got a good scraping. At least I had something to talk about at work today as almost everyone rides here.

    Today

    Warm up - 500M row

    Squats - Wasn't sure if I should wear my knee sleeves with my freshly scabbed over knee. Did anyways.
    Bar-10
    155-5
    265-3
    375-1
    403-3
    419-3 - These went really easy

    Calf raise
    199-15

    Deadlift
    155-5
    265-3
    375-1
    441-3
    463-3

    GHR
    Yellow band - 10

    DB Curl - I do curls between sets of my work sets. Getting noticeable vascularity in my biceps.
    30-10
    35-10
    40-10
    35-15

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