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Thread: Skid (Marc's) log

  1. #931
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    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row

    Felt less than great today, still a bit sore from my crash (even more so than yesterday), had an extra early start today so didn't get much sleep, then I was loading a heavy spool of wire into my truck for a farm project and felt a twinge in my mid back. Decided to do just bench today which was ok since all the other lifts were accessories.

    Bar-10
    155-5
    265-1
    292-3
    297-4
    314-2

    Called it a day after that.

  2. #932
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    Oct 2011
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    Turned 59 today. Had a nice dinner out with family last night to celebrate. Even though I'm 59 I still feel as energetic as I did 5 years ago for the most part. The only change is I definitely cannot stay up late. I'm pretty well knocked out by 11 and up before 6.

    I'm into week 5 and last week of my program. This is a heavy week. Will start over next week again at week 1 with more volume.

    Warm up - 500M row

    Squat -
    bar-10
    155-5
    265-3
    375-1
    430-3,4, - Similar to last squat workout these went well

    Calf raise
    199-15

    Deadlift - These were light. Heavier deadlifts are scheduled for Friday
    155-5
    265-3
    330-4
    341-4
    352-2

    GHR
    BW-10
    Yellow band - 10

    DB curls - again did these while resting between squat and deadlift work sets.
    30-10
    35-10
    40-10
    35-16

  3. #933
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    Oct 2011
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    Paradise Valley, BC
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    Mtn biking yesterday - good cardio workout as usual

    Today:
    Warm up - 500M row

    I'm going to re-think the programming for bench. There's too much volume which has caused some soreness in my shoulder. I'm reverting back to a heavy first set with back-offs.

    Comp Bench
    Bar-10
    155-5
    265-1
    330-2 - Heavy set - Est. comp 1rm - 345ish. Need to get that up!
    265-5,5, back off set

    Wide grip Chins
    BW-4,6,6,

    DB over head press - something different for a change
    45-10
    65-5
    75-5

    DB rows
    85-10
    95-15

    DB curls
    30-10
    35-10
    40-10

  4. #934
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    Oct 2011
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    Warm up - 500M row

    Quick workout today

    Paused close grip bench
    232-5,6,6,6

    Deadlift
    485-3
    Last edited by skid; 09-02-2022 at 08:19 PM.

  5. #935
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row

    Squat
    Bar-10
    155-5
    265-3
    353-8,8,10,

    Paused squat
    282-5,5,5, -

    Calf raise
    199-10

    Leg raise - Using monkey foot and dumbbell
    15-15
    20-12

    GHR
    BW-10,10,

    Ab Stuff - starting easy on these.
    Ab wheel-10
    Leg raise toe touch - 10,10,

  6. #936
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    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row
    Some DOMS from yesterdays squats. Probably from the paused squats even though they were light.

    I know I said I was going to go back to heavy low rep bench followed by back offs but changed my mind yet again. I'm going to give higher volume work 1 more try. I'm hoping there is enough variation with these today and the close grip work later in the week that my shoulder stays good.

    Also, the volume starts off high but progressively drops each week.

    Touch and go bench
    bar-10
    155-5
    254-10,10,10,

    Pause bench
    275-3,3,3

    Ultra wide grip pullups
    5,5,5,5,5,

    DB rows
    85-10,10,

    EZ bar curls
    155-10,10,

    DB tricep extension - with neutral grip which is easy on my elbows. Started light
    20-10
    25-10

  7. #937
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    Oct 2011
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    Warm up - 500M row

    Still some hamstring DOMS from Monday

    Beltless ATG Squat - New exercise so trying to determine weights. Will increase work sets to 6 once I get a feel for this movement.
    Bar-10
    155-5
    265-2
    309-2
    353-2,2,2,2 - work sets

    Dumbbell hammer curls
    30-10
    35-10
    40-10
    45-10

    SSB Squat - Haven't done these for a long time so trying to determine starting weights. These were about right to start with for sets of 10,8, and 6 with a few reps left in the tank. I do these with no hands on the bar and my lats took turns cramping up for some reason. Did these a few inches below parallel.
    165-5 - warm up
    275-10
    298-8
    320-6

    Abs
    Ab wheel - 12
    lying down legs raised toe touches (for lack of a better description) - 10,10,

  8. #938
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    Oct 2011
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    Yesterday - Mountain biking - The climb for yesterdays downhill was really tough. The kid kept a fast pace going up and I struggled to keep up. Basically breathing as hard and fast as possible with a fast heart rate. The heat didn't help. Good for unclogging the arteries I'm sure!

    Today,

    Warm up - 500M row

    DL
    155-5
    265-3
    375-1
    418-2

    Speed deadlift - 90 seconds rest between sets
    330-3,3,3,3,3,3,3,3,

    Close grip paused bench press - Actually don't mind these. Weight was light enough so that helped too
    Bar-10
    155-5
    205-10,10,10,

    DB curl - basically warm up for pull ups
    25-10
    30-12

    Pullups
    BW-6,6,6,6,

    Sumo deadlift - Trying Sumo out. Will do these as an accessory. Starting light as per usual...
    155-5
    199-5
    220-5,5,

    Dumbbell tricep extension (laying on bench)
    25-8,
    30-10 - easing into these as my elbows aren't sure whether they like these.

    Ab wheel - 10,10,

  9. #939
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    Warm up - 500M row

    Squat
    Bar-10
    155-5
    265-3
    364-8,8,4 - On my 3rd set I started to feel some discomfort in my right groin area on the 1 st rep which got continually worse each rep so I called it at 4 reps. I could feel it right at the start of the squats but assumed it was stiffness from old age. It didn't start hurting until the 3rd set. Hopefully this won't be an issue.

    Paused squat - figured I try these since the weight was lighter but stopped after 1 rep
    297-1

    GHR
    BW-10,10,10, didn't feel these in my groin

    Ab wheel - did 1 roll out and could feel pain in my groin. Stopped the workout there...

  10. #940
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    Oct 2011
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    starting strength coach development program
    Warm up - 500M row

    Groin still sore. Could feel it sleeping last night. It didn't really affect today's training. Did some foam rolling on it. Hard not to pinch the balls though.

    Bench warm up
    Bar-20
    155-5
    220-1
    265-1
    330-1 paused

    T&G Bench
    265-8,8,8,

    Comp Bench
    293-3,3,3,

    DB curls - did these for warm up for chins
    25-10
    30-10

    Super-setted these next 3 exercises:

    Ultra wide grip chinups
    BW-5,5,5,5,5

    DB rows
    85-10,10,10,10,10,

    DB Lying tricep extensions
    20-10
    25-10
    30-10 - just a little too heavy
    25-10,10,

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