Skid (Marc's) log

[skid]

Cable face pull - 70-10,10, SS'd with
Cable external rotation - 10-10,10,

Incline bench press at 30 degrees - 216-8,8,8,

OHP - 155-8,8,8,

Bent Over rows - 177-10,10,10,

Cable rows - 200-10,10,10,

DB Hammer Curl - 35-12,12,12, ss'd with
DB tricep extensions - 25-10,10,10, left elbow a bit sore from these, right is ok

Strict EZ bar curl - 73-10,10,10, SS'd with
Tricep press downs - 60-10,10,10, substituted these for behind the neck cable extensions. These don't bother my elbows.

[skid]

Single leg glute bridge - 10,10, each leg, SS'd with
Spanish squats - BW-10,10,

Squats - 365-6,6,6, Squats felt good today, my left knee is improving each week, getting back into shape

Leg press - 370-8,8,8, felt light

DB lunges - 2-30lb DB's - 10,10,10, each leg

Leg extension - 100-12,12, SS'd with
Leg curls - 100-12,12

Sprint rows - 8 x 20 seconds with 10 seconds rest between sets - Set rower at max (10), covered 868 meters

[skid]

Shoulder taps and bear crawls for shourlder warm up

Pendlay row - 220-10,10,10,

Lat pulldowns (narrow neutral grip) - 150-10,10,10,

DB incline bench - 95's-12,12,10,11 - ran out of steam last two sets - will repeat weight

DB flies - 40-12,12, - still easy

DB side delt raise - 10-12,12,12, ss'd with
DB front raise - 10-12,12,12,

Sprint rows - 8x20 seconds with 10 second rests - hardest setting - 861 meters travelled

[skid]

Single leg romanian deadlift - 30lb DB - 10,10, SS'd with
Back extensions BW-10,10,

BB deadlift - 407-6, 418-6, seemed a bit light so added more weight for second set. will add 10 pounds each week

RDL - 308-8,8, will keep adding weight, seemed light

Single leg good mornings - Bar-10,10, - was trying to balance on one leg like single leg Romanian deadlifts , then my son showed me the right way by putting the non-weight bearing leg behind me. Should have watched the video. Can now add weight without falling over.

DB lunges - 35's -10,10,10, ss'd with
Prowler push - 30M x 3 - did this on my gravel driveway in the PNW monsoon rain in the dark. Used a headlamp. Did this empty to start. Will find some weight for it next time.

[skid]

Working on the farm today, putting down some footings for a couple containers I'm getting delivered Friday. Came in around 5 to do my workout and my inner left groin starts hurting. WTF - I did nothing to trigger it. Sucks getting old.

DB Hip thrust - 55-10,10, ss'd with
DB T's - 15-10,10,

DB lat raise - 15-12,12,12,

DB rear delt flies - 20-15,15,15, SS'd with
DB shrugs - 55- 15,15,15,

Alternating DB curl - 40-10,10, SS'd with
Hanging leg raise BW-19,19,

OH grip BB curl - 58-15,15,15, (these are weird) SS'd with
Dips - 3/4 BW-15,15,15, - Did some with full body weight and some with my legs taking some of the load.

Leg extensions - 75-15,15,15,
Calf raises - 155-20,20,20,

Incline tread mill - started these and my groin was bothering me so stopped. No sense making things worse

[skid]

Whatever was going on with my groin yesterday seems to have cured itself. Only felt it a tiny bit.

Cable face pulls - 75-10,10, SS'd with
Cable external rotation - 15-10,10,

Incline bench - 220-8,8,8,

OHP - 160-8,8,8,

Bent row - 227-10,10,10, meant to put 185 on - wondered why it felt so heavy. Was doing these strict before, but today the last few reps were cheated.

Cable row - 145-10,10,10, - did these strict

DB Hammer curl - 35-12,12,12,12, SS'd with
DB tricep extension - 25-12,12,12,12, - left elbow still doesn't like these but the pain isn't getting worse. Hopefully it'll get used to these and not hurt.

EZ bar curls, strict - 73-12,12,12, SS'd with
Cable tricep push downs - 60-12,12,12,

[skid]

Single leg glute bridge - 10,10, each leg, SS'd with
Spanish Squats - BW-10,10, These were warm ups for squats

Squat
375-6,6,6, Went good with a few reps to spare - My left knee still at ~ 90%. R hamstring mostly healed.

Leg press - 410-8,8,8, - Weights were moving well today, a few reps in the tank here as well, basically did these non-stop.

DB lunges - 2x40lbs - 10,10,10,

Leg curls/Leg extensions - 105-12,12, each exercise. L Knee still bothers me but now have more strength in the extensions than curls which is normal

Sprint row - 20 seconds x 8, 10 seconds rest between rows - covered 867 meters

[skid]

Shoulder taps - 10, 10 each side, SS'd with
Bear crawls - 10 meters x 2

Pendlay rows
227-10,10,10,

Lat pull downs - 140-10,10,10, narrow neutral grip

DB incline bench - 95's-12,12,12,12,

DB flies - 45's-12,12,12,

DB lat raise - 15's-12,12,12, SS'd with
DB front raise - 15's-12,12,12,

Sprint rows - 8x20 second sprints, with 10 second rest between sprints - Covered 871 meters

[skid]

I missed Friday's deadlift focussed work out, and Sunday's body building type workout. Did a day of heavy farm work on Friday and had a sore back at the end of the day. Figured deadlifts should be the last thing I do, and basically felt pretty tired as well so took Sunday's session off to recuperate too.

I'm now on week five of Hooper's powerbuilding which will be my last week. Week 6 is a deload week and my plan is to start Hooper's 12 week powerlifting peaking program instead, but use lighter weights/less sets to start, basically a delod. The following week will then be offically week 1. At that point I will be 12 weeks out from Nationals.

I will say I am starting to see more muscle definition from doing this powerbuilding program being only 4 weeks in. After nationals I may try the full 12 week program. The only slightly negative thing is working out 5 days/week is a big commitment, and takes energy from doing other things, especially at my age.

Today
Cable face pulls - 85-10,10, SS'd with
Cable side extensions - 15-10,10,

Incline bench - 235-8,8,8, Couple reps in the tank

OHP - 175-8,8,8, - These were hard as the bench took strength and energy away. Basically maxed out to get 8 reps.

BB Row - 230-10,10,10, - Damn, everything is hard today!

Seated cable row - 175-10,10,10, - these were easier despite doing them strict, could/should add weight

DB hammer curls - 35-12,12,12, SS'd with
Rope tricep press downs 50-12,12,12, - Was supposed to do DB tricep extensions but my left elbow definately did not like these today.

EZ curl bar curls - 75-12,12,12, did these strict - SS'd with
Straight bar narrow grip tricep press downs - 55-12,12,12, Couldn't think of any other tricep exercise that wouldn't bother my elbow.