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

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  1. #921
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,598

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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    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
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
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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
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,598

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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
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,598

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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
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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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
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,598

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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
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
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    starting strength coach development program
    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

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