Skid (Marc's) log Skid (Marc's) log - Page 99

starting strength gym
Page 99 of 103 FirstFirst ... 4989979899100101 ... LastLast
Results 981 to 990 of 1030

Thread: Skid (Marc's) log

  1. #981
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    Missed my workout yesterday so did it today.

    Warm up circuit
    DB bench press (varying grips each set) 30-25, 35,25, 40-20, 35-25
    Cable Lat pull down 90-25, 115-25,25,25,
    Banded tricep pushdown (palms down) - red band-25,25,25,25

    Narrow grip bench (1/2" in from center smooth section)
    Bar-5
    155-5
    198-5
    209-5
    215-5
    220-5
    225-5,5, Weights felt good and all lifts went fast

    Accessory circuit:
    Incline bench chest supported DB rows - 25-25,30,35
    Incline bench chest supported DB tricep kickbacks - 10-25,30,30
    Banded face pulls - red band-35, yellow band - 35,40

  2. #982
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Warm up - 500M row

    Circuit
    Leg extension - f'd around with bands - unsatisfactory - perhaps a Xmas present coming up?
    Leg curl - Same as above
    Reverse hypers - Basically did leg swings

    Box squat - 14 inch height - first time doing these with full sit. Harder than expected considering the weight
    bar-5
    155-3
    265-2
    304 - 2,2,2,2,2,2,
    last set:


    Sumo deadlift
    155-5
    265-2
    298-8,8,8, - cardio
    370-2 - These felt heavy, but when finished I lifted it onto the rack conventional and it felt just as heavy that way.

    Hanging knee to chest from dead hang - 30 non stop

  3. #983
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Warm up circuit:
    DB bench press - 35-25,25,25,25 - varied hand position (neutral - reverse - normal grip) in sets 8 each
    Cable row - 135-25,25,25,25
    DB laying fold-ins- 20-25,25,25,25

    3 second eccentric bench then hard hit up
    Bar-5
    155-4
    199-4,4,4,4,4,4,4 - short rest between sets

    Accessory circuit (3 second tempo each way for all 3 exercises):
    Lat pulldown - 145-12,12,12
    Cross body tricep extension - 15-12,12,12,
    Band pull apart @ chest level- red band-12,12,12,

  4. #984
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Worked a long physical day today so down a bit on my energy levels

    Warmup - 500M row

    More warm up (14 minute non stop circuit):
    Poliquin step ups with 70 pounds - 10
    Band pull thru's - purple band - 10

    Speed squat
    bar-5
    155-3
    210-1
    210 + 36 chains - 3,3,3,3,3,3

    Accessory circuit:
    hanging knee raise alternating sides - 16,16, 12
    suitcase abs - 14,13,8, abs giving out on the 2nd/3rd sets
    Frog stretch - 20 seconds x 3

  5. #985
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Tricep overload day

    Warm up circuit:
    DB press - varying grips - 35-25,25,25,25
    Cable Lat pull downs narrow grip - 115-25,25,25,25
    Cable tricep press down with rope - 45-25,25,25,25

    2+2 Tempo bench, no pause top or bottom, constant tension
    Bar-10
    165-10,10,10,10,10, These are hard, had to drop weight to complete sets of 10.
    155-10,10,10,10,10,

    Accessory circuit
    DB pullover - 40-15, 50-15,15,
    Single arm DB Sitting tricep extension - 15-15,15,15,
    Incline bench chest supported rear flys - 10-15, 15-15,15,

    Arms are baked

  6. #986
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Warm up - 500M row

    Workout specific warm up circuit (14 minutes nonstop):
    Poliquin step ups - 80lbs - 10
    Band pull thru's - 125lb green band - 10

    Beltless Box Squat - Built a 14 x 16 x 18 box today in the shop. The pail I used last week was sketchy
    Bar-5
    155-5
    265-3
    315-3,3,3,3,3,3,
    Last set


    Sumo Deadlift
    155-5
    265-3
    320-8,8,8, - cardio.
    397-2 - Not sure sumo is any easier than conventional. Seems harder...

    Dead hang knee to chest raises - 30 reps non stop

  7. #987
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Warmup circuit:
    DB bench - 35's - 12,12,12,12, varied hand position each set
    Bilateral DB row - 35-12,12,12,12,
    DB rollbacks - 20-12,12,12,12,

    Speed Bench - fast down and faster up - non-stop
    132+ doubled up yellow bands + chains - 3,3,3,3,3,3,3,3,

    Accessory circuit
    Prone incline DB row single arm - 40-15, 45-15, 50-15,15,
    Cable OH tricep extension with rope - 45-15, 70-15, 90-15,15,
    Incline supported Y raise - 5-20,20,20,

  8. #988
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Had a company Christmas dinner & party last night so did yesterday's workout today.

    Warm up - 500M row

    More warm up (10 minute circuit)
    Step ups with 80 lbs - 10
    Band pull thru's - 125lb green band - 10

    Speed squat
    Bar-5
    155-3
    220-1
    220 + 36 chains - 3,3,3,3,3,3,

    Accessory circuit (1st two exercises to failure)
    Hanging knee raise to sides - 20,17,14, less as I got tired
    suitcase abs - 16,10,8, same as above
    Tactical frog - 20 second hold - 1,1,1,

  9. #989
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    Warm up circuit
    DB bench press (varying grips) - 35's -12,12,12,12,
    Body weight rows in rack using bar at BP height - 12,12,12,12,
    Seated tricep extensions - 20's - 12,12,12,12

    2 count pause bench
    bar-10
    155-5
    220-5,5,5,5,5,5,5,

    Accessory circuit:
    Lat pull down 5+5 tempo - 135-10,10,10,
    Incline bench tricep extension 5+5 tempo - 25-10,10,10,
    Seated lat raise with supinated grip -10's - 15,15,15,

  10. #990
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,698

    Default

    starting strength coach development program
    Warm up - 500M row

    Workout specific warmup circuit (14 minutes):
    Poliquin step ups - 80-10
    Band Pull thru's - 125 lb green band - 10

    Beltless Box Squat on 12" box - These went fairly easy
    bar-5
    155-3
    220-2
    315-2,2,2,2,2,2,
    last set


    Sumo Deadlift
    155-5
    265-3
    348-8,8,8,
    425-2,1, - I suck at Sumo, but the previous sets did fatigue me. This was max effort. The last single I did conventional to lift it into the rack to unload the weights. Felt just as heavy as the Sumo did.
    Video


    Hanging Knee raise to chest - 31 non stop
    Last edited by skid; 12-19-2022 at 10:29 PM.

Page 99 of 103 FirstFirst ... 4989979899100101 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •