Skid (Marc's) log Skid (Marc's) log - Page 97

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  1. #961
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    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    Warm up - 500M row

    Workout specific warm up circuit:
    Incline DB bench press - 25-25. 30-25,25,
    Cable pullover - 80-25,25,25
    Cable cross body tricep extension - 20-25,25,25

    Speed Bench
    120-3,3,3,3,3,3,3,3,

    JM press-100-10,10,10,
    DB pull over - 65-12,12,12

  2. #962
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    Spent the weekend at a powerlifting meet. All three of my kids competed plus 1 kid's girlfriend. They all had fun and it was a new experience for my youngest 14 year old son.

    I volunteered as well which is a requirement if one wants to go to Nationals. Because I've been to Nationals before all I need to do is get a qualifying total at a regional meet. There's one meet before the deadline in December so I've signed up for a meet a month from now.

    I met the meet director at last weekend's meet and he agreed to let me in even though the roster is mostly full and because it is a cash meet I was supposed to have a qualifying total from the last two years which I don't have. Nice guy!

    I'm not really prepared but think I can put together a Nationals qualifying total at the meet. Knock on wood hopefully I don't hurt myself before then!

    Warm up - 500M row

    Workout specific warm up circuit:
    Back extensions - BW-25,25,25,25
    Banded hamstring curls - purple heavy band - 25,25,25,25
    30 second planks - 1,1,1,1,

    Squats
    Bar-10
    155-3,
    265-3,
    330-3,
    375-3,
    419-3,
    441-3, left a rep or two in the tank

    Accessories
    Reverse hypers on GHR - BW-15, Blue Rogue band - 10,15,
    Crunches - 15,15,15,

  3. #963
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    Warm up - 500M row

    Workout specific warm up
    DB Bench press - 25-25, 30-25,
    Lat Pull down - 80-25, 90-25
    Cable reverse push down - 55-25, 63-25,

    Bench
    Bar-10
    155-3
    220-3
    265-3
    286-3
    308-2 - 286 went pretty fast and easy so added another 10kg but I couldn't get the 3rd rep. Should have known better but I want to push myself now with so little time remaining.

    Accessory
    Band pull aparts - 20,20,20,
    1 arm DB rows - 55-5, 105-10,10,10,

  4. #964
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    Warm up - 500M row

    Workout specific warm up circuit:
    Belt squat - 55-25,25,25
    Banded good morning - heavy purple band - 25,25,25,
    Standing band planks - heavy purple band - 25,25,25,

    Speed Squats
    Bar-5
    155-3
    188-3,3,3,3,3,3,

    Speed deadlifts
    155-2
    225-2,2,2,2,2,2,

    Sumo Squat (going through the motions)
    225-5

    Glute bridge - 60, 30, did the second set slower
    1 arm DB shrug - 85-15,15, - L&R arms

  5. #965
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    Warm up - 500M row

    Workout specific warm up/pre-fatigue circuit:
    Incline DB press - 30-25,25,25
    Cable press down - 90-25,25,25
    Cable cross body tricep extension - 20-25,25,25,

    Speed Bench press
    Bar-10
    138-3,3,3,3,3,3

    Burnout Bench press - moderate steady pace
    138-25

    Banded JM Press - found these to be much easier on the shoulders at the bottom.
    Yellow band only - 10
    Yellow band +22 - 10
    Yellow band + 33 - 10

    Dumbbell pull overs
    65-10
    75-12,12,

  6. #966
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    Warm up - 500M row

    Squat specific warmup/pre-fatigue circuit:
    DB swing25-10,30-10,12,
    Standing 1 leg hamstring curl - yellow.purple bands - 5,5,5 each leg
    Decline sit ups - 12,12,12,

    Squat
    Bar-5
    155.5
    265-2
    375-2.
    419-2,
    463-2 - left a rep or two in the tank. Video below
    463-2 - YouTube

    Deadlift specific pre-fatigue/warm up:
    Hip thrust - 185-10,10,10,
    Single leg hyper's blue band - 10,10, 10,m each leg
    Standing band crunches - 20 second hold - 1,1,1,

    Deadlift - haven't done heavy deadlifts in a while and it showed. Planned a last warm up at 463 and was hoping to do a double at around 500. but the 463 was hard enough that I didn't want to go much higher and only did 468
    155-2,
    265-2,
    375-2,
    463-2,
    468-2 - video
    468-2 - YouTube

  7. #967
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    Warm up - 500M row
    Shoulder warm up circuit:
    Front DB raise - 10-15, 15-15,15,
    Prone incline DB Y's - 5-15,15,15,
    Prone incline DB T's - 5-15,15,15,
    Seated DB rotator cuff 90's - 5-15, 10-15,15,

    Comp Bench - work up to an opening weight
    Bar-20
    155-5
    220-1,
    265-1
    308-1
    325-1

    I see I need to improve my technique for competition. I raise my heels, and dropped into my chest after I paused both of which the IPF does not allow.

    Lat pull down
    45,90,135,180-6 each warm up
    225-6, 235-6, 254-6,250-6, 260-6, 270-6, ramp up work sets

    Pull circuit - 8 minutes non stop back and forth between exercises:
    Prone incline DB row - 40 down to 15 pounds for 20 reps - had to drop weights to make 20 reps
    Lat pull down - 225 down to 135 for 6 reps

    Triceps Circuit - same as above
    Dips - BW for 6 reps - had to cheat the last rep or two on the final sets
    Incline DB triceps extensions - 20 down to 10 for 20 reps
    Last edited by skid; 11-01-2022 at 10:49 PM. Reason: forgot an exercise

  8. #968
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    Warm up - 500M row

    Squat specific warm up circuit (10 minutes non stop exercise to exercise):
    DB lunges - 10 pounds in each arm - 16 each leg
    Yellow band leg curl - 10

    Speed Squats
    Bar-10
    155-5
    255-1 (last warm up)
    255 + 60 chains - 3,3,3, last set video


    Deadlift warmup circuit (12 minutes exercise to exercise):
    SSB good mornings - 135-8
    Kneeling band crunches - 2 purple bands - 8

    Deadlifts
    155-2
    265-2
    375-1 (last warmup)
    405 + 60 pounds chains - 2 video below
    375 + 60 chains-1
    308-5 - no bands


    DB shoulder work circuit with 5 lb DB's (10 minute timer)
    seated v raise - 5-20
    bent over rear delt raise - 5-20
    snow angels 5-20

  9. #969
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    Warm up - 500M row

    Bench press specific circuit (12 minutes alternating):
    Seated band pulls - yellow-20
    Bench grip pushups - 10

    Speed Bench
    Bar-10
    155-1
    155+60 chains - 2,2,2,2,2,2,2,2, 45 seconds rest between sets
    Last set:


    Accessories circuit (12 minutes alternating)
    Cable tricep pushdown - 90-8
    Cable seated row - 135-8

    1 arm DB row (20 second rests between sets)
    65-8, 16, 24, 16, 8,
    Last edited by skid; 11-04-2022 at 08:55 PM.

  10. #970
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    Oct 2011
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    starting strength coach development program
    Warm up - 500M row

    Squat specific warm up circuit:
    Copenhagen squeeze - 5,5,5, - fairly advanced exercise - caused some discomfort in my healing groin
    Decline sit up - 12,12,12,
    DB pullover/squat - 40-7,7,7

    Box squat - never done these before so didn't know how heavy to go. Was going for A 2 rep max so went up cautiously. 3 minutes rest between sets.
    Bar-5
    155-5
    265-2
    375-2
    408-2
    430-2
    454-2
    463-2 - video below
    474-1 - 463 went pretty good so I felt 474 could double but I stopped at 1 as 2 reps was probably borderline and I didn't want to dump the bar sitting down.


    Accessory circuit:
    Hip thrust - 195-10,10,10,
    Reverse hyper - green rogue band - 10,10,10,
    Kneeling band crunches - 20 second hold - 1,1,1,

    Sumo Deadlift
    155-5
    265-2
    375-2 - I've never done these "heavy" before and my hip flexibility isn't the best with my groin issues. Was supposed to go for a 2rep max but 375 with these felt heavy enough so I stopped there.

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