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Thread: Skid (Marc's) log

  1. #951
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    Oct 2011
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    Paradise Valley, BC
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    Spent this past weekend modifying my cable crossover equipment that I built when I still worked out in my garage. Had to modify it quite a bit to work in the smaller basement gym, but got er done!

    Warm up - 500M row

    More warm up (all exercises super-setted):
    GHR
    BW-12,13,12,13
    Incline DB press
    25-25, 15
    20-25,25
    Lat pull down
    90-25, 21,20,25,
    Goblet squat
    25-15,10,10,10,

    Rehab squats - going slow with these. See how I feel tomorrow as it sometimes takes a day to see any groin pain.
    Bar-10
    155-5,5,5

    Rehab bench - Keeping volume and weight down for now.
    Bar-5,
    155-5
    220-3
    265-1
    308-1
    286-2

    Cable work - Not sure what the actual weights are with the pulleys and the weight of the device itself, but these are the weights i'm putting on the bar. Probably really just over half of the weights I'm putting on. I'll measure it properly sometime...

    Seated cable rows - nice to do these again!
    90-10
    135-12,15
    160-15,15,

    Cable tricep pushdowns
    45-10
    90-10
    115-15,15,

    Cable crunches
    90-10,10,

  2. #952
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    Warm up - 500M row

    Just doing some screwarounditis today, keeping the muscles moving with light loads, but working through a full range of motion. Wouldn't really call it a workout, just light stretching.

    Still have some minor pain in my groin, but almost unnoticeable. Sumo deadlifts today added to that pain a bit, so we'll see how I feel tomorrow and for my next planned workout Friday when I will try some more squats.

    GHR
    BW-15, 10

    DB OH Press just to warm up my shoulders
    20-15,15,

    Deadlift
    155-5
    265-5

    Sumo Deadlift
    155-5
    265-5

    Incline bench - Definitely feel this in my R shoulder
    Bar-5
    155-5

    Decline bench
    155-5,5, RPE 0

    1 arm cable pull downs
    90-10,
    115-10

    1 arm cable rows
    90-10,10,

  3. #953
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    Oct 2011
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    Warm up - 500M ROW

    GHR - 10,16,20,

    Bench - worked out with my oldest son today. We used our pound weights instead of the KG weights so nice even numbers today. He did 409lb eccentrics with 94lbs of drops offs then pressed 315. I just did 315 since I'm working my way back up again.
    Bar-20
    135-5
    225-3
    275-1
    315-1,1,1,1,1,
    275-3 few reps left in the tank
    225-8 same

    Rehab paused Squats - still going super light. Groin feels ok. If things seem good Monday I'll bump up the weight some
    Bar-5
    95-5
    155-5,5,5,

    Did some mobility and isolation work - tricep push downs, chicken wings, other stuff...

  4. #954
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    Warm up - 500M row

    More warm up (did a circuit with these 3 exercises)
    Back extensions - 4 x 25
    Band leg curls - 4 x 25
    Planks - 4 x 30 seconds

    Rehab Squat - Could feel my groin a bit on the heaviest sets. We'll see how it feels tomorrow...
    Bar-5
    155-5
    220-5,6,
    265-6,6, Added 110 pounds from friday

    Finishers
    GHR - 15,15,15,
    Crunches - 15,15,11 - got an ab cramp on the last set.

  5. #955
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    Warm up - 500M row

    More warm up (circuit)
    DB bench press - 20-25,25,25
    Lat pull down - 70-25,25,25
    Reverse grip push down - 45-25,25,25

    Comp bench
    Bar-10
    155-5
    220-6
    265-6,6

    Supersetted below:
    Band pull aparts - blue band - 20,20,20,
    DB row - 75-10, 85-10,10,

  6. #956
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    Oct 2011
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    Warm up - 500M row

    More warm up (Curcuit):
    Goblet squats - 20lbs-25,25,25,25,
    Banded good mornings - Green Rogue band - 25,25,25,25
    Standing banded ab crunches - Green Rogue band - 25,25,25,25

    Speed Squats
    155-2,2,2,2,2,2,3,3,3, - Super light, went for speed but not 100% effort due to groin (feeling better though)

    Speed Deadlifts
    165-2,2,2,2,2,2, - Same as squats

    Sumo Speed Deadlift
    165-5- just keeping the groove.

    More circuit:
    Glute bridges - 25,40,47 - Tried 3 variations
    Single side DB shrug - 45-10 (warm up). 65-30, 75-24 doing this on just one side loads up the obliques too.

  7. #957
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    Oct 2011
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    Warm up - 500M row

    Moar warm up
    Incline DB press - 20-25, 25-25,25,25,
    Cable Pullovers - 70-25,25,25,25
    Cross body tricep extensions - 25-15, 20-15, 15-25,25 - Harder than expected. Had to lighten up to get 25.

    Speed Bench press
    95-3,3,3,3,3,3,3,3,3,3, Super light, went for max speed.

    JM Press - 88-10,10,10, Don't like these as they bother my shoulder, plus I'm probably not doing them right.
    DB pullovers - 35-12, 45-12, 50-12,

  8. #958
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    Oct 2011
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    Warm up - 500M row

    More warm up:
    Reverse hypers - 25,25,25,
    Banded hamstring curls (yellow band) - 25,25,25,
    30 second planks - 1,1,1,1,

    Squat - was going to work up to a 5 rep max with roughly 2 reps in the tank or 8rpe. Didn't know how far I'd get with my groin, but got to 396 and called it there. Probably had 4-5 more reps but figured a 130 pound increase from last week was pushing it enough. Groin feels good although it's still letting me know it's there.
    Bar-10
    155-5
    265-5
    330-5
    375-5
    396-5

    Cool down
    back extensions - 10,12,15
    Crunches - 15,15,15

  9. #959
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    Oct 2011
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    Warm up - 500M row

    Chest warm up circuit:
    DB bench press - 25lb - 25,25,25,
    Lat pull down - 80-25, 90-25,25,
    Reverse cable press down - 55-25,25,25,

    Comp Bench
    Bar-10
    155-5
    220-5
    242-5
    265-5
    275-5 Plan was to leave 2-3 reps in the tank

    DB row
    95-10,10,10,
    Band pull aparts - 20,20,20,

  10. #960
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    Oct 2011
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    Paradise Valley, BC
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    starting strength coach development program
    Warm up - 500M row

    Leg/core warm up (circuit):
    Belt squat - 55-25,25,25
    Banded good morning (green rogue) - 25,25,25
    Standing band crunches (yellow rogue) - 25,25,25

    Speed Squat
    Bar-5
    165-3,3,3,3,3,3

    Speed Deadlift
    185-2,2,2,2,2,2

    Glute bridges - 50,58,
    1 arm DB shrugs 75-21, 85-17, each arm

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