Skid (Marc's) log

[skid]

SSB paused squat
Bar-10
160-5
270-3
303-6,6,

SSB tempo paused squat (3/1/0)
248-6,6,

Wide grip paused bench - full legal width grip
Bar-10
155-5
255-3,3,3,3, - paused just above chest

Leg press
180-8
360-12,12,12,12,

1 arm cable row
100-10,10,12

cable lat pull down - neutral grip handle
185-10
275-6,7,8,

[skid]

End of week 4 - Week 5 is a deload week. After that more of the same, but I may drop the reps a bit over what is programmed. I seem to respond better to higher intensity.

Deadlift
Bar-10 - stretching really
155-5
265-3
375-1
464-1
519-1 - heavy single - Vid below - had to work for this
440-5,5,


Paused deadlift - 1 second 1" off the floor
355-5,5,

Close grip paused bench
Bar-10
155-5
250-7,7,
225-7,7,

Chins - Supersetted these withthe GHR's
BW-8,7,8,

GHR
Yellow band-10,12,12,

Tricep press down - mixed some light DB curls with these
140-10,10,10,10,

[skid]

Deload week

Squats - didn't bother with knee sleeves
Bar-10
155-5
265-3
330-1
385-1
345-3
310-3,3,

Hack squat
sled + 50-8,8,

1 arm cable row (chest supported)
100-8,8,

Face pull
Yellow band-12,12,

Just finished planning/paying for my trip to Worlds - Landing in Johannesburg, going to Krueger National park for a 3 day safari, then to Sun city, compete, then fly to Munich for castle tours (Neuschwanstein for one) and October fest for 5 days. Starting to look forward to this!

[skid]

Deload Week
Was moving a 2" hose on my irrigation system like I do almost daily and must have pulled the hose from a weird angle or something as I caused a small muscle tear in my R hamstring. Nothing too serious but still can feel it. The hoses can be quite heavy with some water still in them but nothing crazy.

Also, I've been doing this workout now for 5 weeks and don't really think I am progressing. Too many exercises, too much volume and not enough intensity for training for a meet. Despite the lower intensity I am still not recovering fully week to week. Next week I will go back to the simpler training I was doing prior to my last meet. 3 workouts a week instead of four, less variety but more specific and more intensity. My bench especially seems to be suffering.

Comp Bench
Bar-10
155-5
245-1
275-1
245-5,5,5,5,

RDL's
Bar-10
155-5
275-5,5,

Lat pull down
180-10
235-10,10,

Incline DB press
45-10
65-12,12,15

Seated incline DB curls
30-10,10,12