Skid (Marc's) log

[skid]

Warm up - 500M row

De-load week cont.

Deadlift
175kg - 5@5.5 - little too light
180kg - 5,5,@6

Paused Squat - My left knee feels inflamed, stiff and sore right now and I don't know why. It slightly affected my deadlifts, but definitely affects my squats. I went super light today and stayed in warm up range to take it easy on the knee for now. Anything beyond parallel in depth increased the pain so I stopped at parallel.
120kg-3,3,3,

Underhand rows
70kg-12,12,12,

EZ bar curl
70lbs-15,15,15

[skid]

Warm up - 500M row in 1:56

Comp Bench
125kg-5,5,5 @ rpe7

Paused DB Bench
85's-10,10,10,@7

Rolling DB tricep extension - New exercise, went easy due to sore L elbow
20-15,
25-15,
30-15,

AB wheel - 10,10,

[skid]

Warm up - 500M row

Comp Bench
145kg-1@7.5





T&G Bench
120kg-9,9,9,9, all@7.5

OH Press
70kg-10,10,10,10, all@7

Dips
BW-12,12,12, all@7-8ish

[skid]

Warm up - 500M row

Last day of de-load/lower intensity week

Squat - Left knee still sore. Took it easy.
180kg-1@6ish
147.5kg-5,5,@6ish
150kg-5@6.5

RDL
160kg-8,8,8,@6

Lat Pulldown
120kg-15,15,11,12,

Curls
35-7,10,10,

[skid]

Warm up - 500M row in 1:55

2 count pause bench
127.5kg-4,4,4,4, all at rpe 7

2 count incline bench at 50 degree incline
90kg-8,8,8 at rpe 7.5-8.5 (got fatigued on the middle and last set)

LTE
70lbs-15
90lbs-15,15, elbow feels a bit better so bumped up the weight

[skid]

Warm up - 500M row in 2:00

Deadlift
210kg-1@6 - Set it on the rack to drop the 20's in the video instead of setting it on the floor.
195kg-5@7, 5@7,5@7.5





2 count Pause Squat - My left knee is still sore so went easy and slow on these. More like a 4.2.1 tempo squat. Added weight for each set.
120kg-3
125kg-3@6.5
130kg-3@7

Underhand row
75kg-12,12,12,

EZ bar curl
90lbs-12,12,12,

[skid]

Warm up - 500M row in 1:53

Comp Bench
127.5kg-5,5,5, all at rpe 7-7.5

DB Bench
95lbs-10,10,10, all at rpe 7

Rolling tricep extensions
30 - did a couple and stopped as I could feel it aggravating my elbow tendon.

[skid]

Warm up - 500M row in 1:58

Hot in the garage today. Felt a little sluggish and the weights felt heavy.

Comp Bench
150kg-1@8.5 Went topless


T&G Bench
122.5kg-7,7, @8
120.5kg-9,9, @8

OH Press
72.5kg-10,10,10, @8

Weighted dips
5kg-8,8,10

DB alternating curls - Did these as they help my bicep tendon which gets irritated from dips
35lbs-10,10,

[skid]

Warm up - 500M row

Squat
185kg-1@8 - L knee is still wonky so still not pushing as hard as I can with that leg.
150kg-5@6
155kg-5@6.5
160kg-5,5, @7.5 Added weight as knee started to feel stronger.

RDL
170kg-8,8,8,@7

Chins
BW Overhand - 8,8,8,

This may be the last bit of logging I do until I get back from my vacation. Going to Kauai for 10 days and will try to find a decent gym on the island. Perfect timing too; they are just recovering from massive flooding

[skid]

Back from vacation. Managed to add a couple more injuries to the list. Kauai was a mess after the flooding. The hiking trails were super slick mud (the mud is called Hawaiian ice) and I managed to sprain an ankle and further injure my left knee. I also lost almost 10 pounds from not eating like I normally do. Worked out today, but still a little jet lagged as I took an overnight flight yesterday but couldn't sleep well on the plane.

Warm up - 500M row

Deadlift
215kg-1@8 felt weak - did 225kg at the gym in Hawaii @8 last week
170kg-5,5,@6
180kg-5,5,@7 15kg's off what I did prior to leaving

Paused squats
150kg-3,3,3,@8 - not bad considering my injuries...

What I did today was actually yesterday's workout. If I feel up to it, I may do today's bench workout tonight to catch up.