Skid (Marc's) log Skid (Marc's) log - Page 98

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  1. #971
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    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    Warm up - 500M row

    Bench specific warm up circuit with 35 lb DB's. 1 minute rest between circuits:
    Reverse grip DB bench - 5,5,5
    Neutral grip DB bench - 5,5,5
    Normal grip DB bench - 5,5,5
    Reverse to Normal DB bench - 5,5,5,

    Pull Circuit - 6 minutes steady no rest between exercises:
    Lat pulldown - 135-6
    DB row - 65-6 each arm

    Speed bench press - fast eccentric and concentric - should have lowered the chains a bit since they didn't drop much weight at the bottom. Lots of tension on the bands.
    Bar-5
    155-5
    188-1
    188 + yellow bands + 36 chains - 2,2,2,2,2,2,2,2 - 1 minute rest between sets
    Last set

  2. #972
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    Warm up - 500 M row

    Squat specific warm up circuit
    Step ups to 12" box with two 50lb DB's - 20,20,20,
    Leg curls - Heavy Purple band - 8,8,8,

    Speed Squats - lots of tension on the blue bands, hoping they didn't snap
    Bar + blue bands (BB's)-5
    70 + BB's - 5
    265 + BB's 2,2,2,2,2,2,
    Last set


    SSB good mornings
    1st rep - 6 second pause, subsequent reps 3 second eccentric, short rest between sets
    Bar-4
    117-4
    139-4,4,4,

    Hanging knee raise to chest - traction after the good mornings!
    4,4,4,4,4,4,

    Cool down circuit:
    Single leg hyper (no weight) - 20,20,20,
    Kneeling ab crunch (two purple bands) - 20,20,20,

  3. #973
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    Warm up - 500M row

    Bench warm up circuit:
    Bench press bar only - 15,15,15,15,
    Horizontal cable row - 135-15,15,15,15,

    Speed bench - My comp is just over a week away. Speed bench is supposed to prime me for heavy lifting - we'll see!
    165-2,2,2,2,2,2,

    12 minute accessory circuit:
    Supine floor flies - 20-8
    Single arm DB rotator - 10-8
    DB chaotic shrugs - 65-8 (need shorter bands)

  4. #974
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    Warm up - 250M row

    Now 6 days out from my comp where I hope to qualify for Nationals. As luck has it I caught a nasty cold late Friday and by Saturday was quite sick. I've been putting in lots of OT at work, plus working out 4x/week took its toll I guess. Feeling slightly better today so hopefully be somewhere near back to normal by Sunday.

    More warm up:
    single leg extensions - 10,10,10,
    blue band pull throughs - 10,10,10,

    Speed Squats: Hip joints feel creaky and painful but by the 6th set were feeling a bit better.
    Bar-5
    155-5
    275-2,2,2,2,2,2,

    Speed deadlifts
    155-5
    265-1
    315-2,2,2,2 same as squats 4th set felt the best.

    Accessory circuit:
    Twisting knee raise - 10,10,10,
    Suitcase abs - 10,10,10,
    Frog stretch - 10 second hold x 3 each side

  5. #975
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    Warm up - 500M row

    DB bench press warm up circuit with 40's - do all 20, rest 45 seconds, then repeat:
    reverse grip - 5
    neutral grip - 5
    normal grip - 5
    reverse to normal at top - 5

    Pull circuit - 6 minute timer non stop:
    Cable close grip pull down - 135-8
    DB row - 65 - 8

    Speed bench - with yellow bands and 1 set of chains (36lbs). 45 second timer between sets, fast descent, faster ascent
    bar-5
    121-2
    121 + bands/chains - 2,2,2,2,2,2,2,2,
    Last edited by skid; 11-15-2022 at 10:31 PM.

  6. #976
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    Meet Results:

    I competed last Sunday and despite being quite sick and fatigued met my goal of a qualifying total for Nationals in the M3 age and 105kg weight class.
    In KG:
    Squat - 180, 210 (fail due to depth), 215
    Bench - 140, 150, 155 (failed)
    DL - 200, 225, 235 (failed)
    Total - 590kg
    I know I can do more, but with only 1 month prep, recovering from a groin pull, working a 60 hour week just prior to the meet, and being quite sick with a nasty cold I figured I did OK. The important thing is I qualified, and now have 3 months to prepare for Nationals.

    Today:
    500M row warm up

    For some reason I have a painful lower back on the left side. I was a bit sore from the meet, but its gotten worse all week. Figured just sitting around wasn't getting it any better so did a light workout.

    Workout specific warmup - 12 minutes non stop:
    Poliquin step ups - 25 lb DB's each hand - 10
    Band pull thru's - black band - 10

    Speed Squat
    Bar-5
    110-5
    155-5
    187-2
    187 + 36 chains - 3,3,3,3,3,3,3,3, - 45 seconds rest between sets

    Snatch grip Deadlift
    155-5
    220-2,2,2,2, 45 seconds rest between sets

    Accessory circuit - 3 rounds non-stop:
    Hanging knee raise with twist - 10 (these felt great on my back in the dead hang position)
    suitcase sit up - 10
    tactical frog - 20 second hold
    Last edited by skid; 11-24-2022 at 05:28 PM.

  7. #977
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    Well I paid for the last workout with an extremely sore back/piriformis muscle. Could hardly bend over and put my socks on in the morning. Was in pretty good pain the past couple days but today felt a bit better. My son showed me a couple stretches today which really helped. Helped enough that I could do a lite upper body workout today.

    Warm up circuit (no rest between exercises):
    DB bench press 35-20,20,20,
    DB row - 35-20,20,20,

    More warm up (10 minute timer non-stop)
    reverse grip pulldown - 180-6
    Rolling tricep extensions - 20-6

    Speed bench with chains and bands
    133 + yellow bands + 36lb chains - 2,2,2,2,2,2,2,2

  8. #978
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    Worked outside today on my beehives on my day off. Armored up the stand where I keep them to keep the bears out. My back felt stiff and sore in the cold. Didn't know how the workout would go today.

    Warm up - 250M row - felt a bit uncomfortable on my back so stopped early.

    Leg warm up circuit (12 minutes non stop):
    Poliquin step up - 25lb DB's-10
    Band pull through's - heavy purple band - 10

    Speed Squat
    Bar-5
    155-5
    199-3
    199 + 36 chains - 3,3,3,3,3,3,

    Accessory circuit:
    Hanging knee raise - 10,10,10, (these bothered me a bit but not enough to stop)
    Suitcase sit ups - 10,10,10,
    Tactical frog - 20 second holds - 1,1,1,

    We'll see how I feel tomorrow. Hopefully no issues. I did some stretching after the workout to unscrew my back

  9. #979
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    Day 1 - training for Nationals - 12 weeks out

    Warm up - 500M row

    Workout specific warm up circuit:
    DB bench - vary hand position from set to set - 35's-25,25,25,25
    Cable lat pull-down - 135-25,25,25,25
    DB tricep kick backs - 20-18, 15-20, 10-25,25, had to drop weight on these to get 25.

    Speed bench
    Bar-10
    145-3
    145 + yellow band + 1 chain - 3,3,3,3,3,3,3,3,3,3, vary grip width though-out. Bands were taut

    Accessory circuit:
    Snatch grip row - 155-10,12,12,
    Narrow grip bench - 220-10,10,8 - gassed out on these
    Side DB raises - 10-12,15,15,

  10. #980
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    starting strength coach development program
    Warm up - 500M row

    Workout specific warm up circuit (12 minutes non stop):
    Poliquin step ups 30 lb DB's -10,
    Band pull thru's - heavy purple band - 10

    Beltless Speed squat:
    bar-5
    155-5
    210-3
    210 + 36 chains - 3,3,3,3,3,3,3,3, 45 seconds rest between sets

    Beltless Snatch grip deadlift (45 seconds rest)
    155-5
    245-2,2,2,2,

    Accessory circuit no rest between exercises:
    hanging knee raise with twist - 16,16,16,
    Suitcase abs - 16,12,10, abs gave out on second sets
    Tactical frog stretch - 20 second hold x 3

    My back is 95%+ and groin seems to be healed, so everything is looking good going forward.

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