Skid (Marc's) log

[skid]

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,

[skid]

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

[skid]

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

[skid]

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

[skid]

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

[skid]

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,

[skid]

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