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, ended up booking late, all other hotels were already booked so had to stay in the most expensive hotel (ah darn! good thing for the exchange rate!) which looks beautiful, compete, then fly to Munich for castle tours (Neuschwanstein for one) and October fest for 5 days. Starting to look forward to this!