Skid (Marc's) log

[skid]

Warm up - 500M row

Workout specific warm up circuit:
Incline DB bench press - 25-25. 30-25,25,
Cable pullover - 80-25,25,25
Cable cross body tricep extension - 20-25,25,25

Speed Bench
120-3,3,3,3,3,3,3,3,

JM press-100-10,10,10,
DB pull over - 65-12,12,12

[skid]

Spent the weekend at a powerlifting meet. All three of my kids competed plus 1 kid's girlfriend. They all had fun and it was a new experience for my youngest 14 year old son.

I volunteered as well which is a requirement if one wants to go to Nationals. Because I've been to Nationals before all I need to do is get a qualifying total at a regional meet. There's one meet before the deadline in December so I've signed up for a meet a month from now.

I met the meet director at last weekend's meet and he agreed to let me in even though the roster is mostly full and because it is a cash meet I was supposed to have a qualifying total from the last two years which I don't have. Nice guy!

I'm not really prepared but think I can put together a Nationals qualifying total at the meet. Knock on wood hopefully I don't hurt myself before then!

Warm up - 500M row

Workout specific warm up circuit:
Back extensions - BW-25,25,25,25
Banded hamstring curls - purple heavy band - 25,25,25,25
30 second planks - 1,1,1,1,

Squats
Bar-10
155-3,
265-3,
330-3,
375-3,
419-3,
441-3, left a rep or two in the tank

Accessories
Reverse hypers on GHR - BW-15, Blue Rogue band - 10,15,
Crunches - 15,15,15,

[skid]

Warm up - 500M row

Workout specific warm up
DB Bench press - 25-25, 30-25,
Lat Pull down - 80-25, 90-25
Cable reverse push down - 55-25, 63-25,

Bench
Bar-10
155-3
220-3
265-3
286-3
308-2 - 286 went pretty fast and easy so added another 10kg but I couldn't get the 3rd rep. Should have known better but I want to push myself now with so little time remaining.

Accessory
Band pull aparts - 20,20,20,
1 arm DB rows - 55-5, 105-10,10,10,

[skid]

Warm up - 500M row

Workout specific warm up circuit:
Belt squat - 55-25,25,25
Banded good morning - heavy purple band - 25,25,25,
Standing band planks - heavy purple band - 25,25,25,

Speed Squats
Bar-5
155-3
188-3,3,3,3,3,3,

Speed deadlifts
155-2
225-2,2,2,2,2,2,

Sumo Squat (going through the motions)
225-5

Glute bridge - 60, 30, did the second set slower
1 arm DB shrug - 85-15,15, - L&R arms

[skid]

Warm up - 500M row

Workout specific warm up/pre-fatigue circuit:
Incline DB press - 30-25,25,25
Cable press down - 90-25,25,25
Cable cross body tricep extension - 20-25,25,25,

Speed Bench press
Bar-10
138-3,3,3,3,3,3

Burnout Bench press - moderate steady pace
138-25

Banded JM Press - found these to be much easier on the shoulders at the bottom.
Yellow band only - 10
Yellow band +22 - 10
Yellow band + 33 - 10

Dumbbell pull overs
65-10
75-12,12,

[skid]

Warm up - 500M row

Squat specific warmup/pre-fatigue circuit:
DB swing25-10,30-10,12,
Standing 1 leg hamstring curl - yellow.purple bands - 5,5,5 each leg
Decline sit ups - 12,12,12,

Squat
Bar-5
155.5
265-2
375-2.
419-2,
463-2 - left a rep or two in the tank. Video below
463-2 - YouTube

Deadlift specific pre-fatigue/warm up:
Hip thrust - 185-10,10,10,
Single leg hyper's blue band - 10,10, 10,m each leg
Standing band crunches - 20 second hold - 1,1,1,

Deadlift - haven't done heavy deadlifts in a while and it showed. Planned a last warm up at 463 and was hoping to do a double at around 500. but the 463 was hard enough that I didn't want to go much higher and only did 468
155-2,
265-2,
375-2,
463-2,
468-2 - video
468-2 - YouTube

[skid]

Warm up - 500M row
Shoulder warm up circuit:
Front DB raise - 10-15, 15-15,15,
Prone incline DB Y's - 5-15,15,15,
Prone incline DB T's - 5-15,15,15,
Seated DB rotator cuff 90's - 5-15, 10-15,15,

Comp Bench - work up to an opening weight
Bar-20
155-5
220-1,
265-1
308-1
325-1

I see I need to improve my technique for competition. I raise my heels, and dropped into my chest after I paused both of which the IPF does not allow.

Lat pull down
45,90,135,180-6 each warm up
225-6, 235-6, 254-6,250-6, 260-6, 270-6, ramp up work sets

Pull circuit - 8 minutes non stop back and forth between exercises:
Prone incline DB row - 40 down to 15 pounds for 20 reps - had to drop weights to make 20 reps
Lat pull down - 225 down to 135 for 6 reps

Triceps Circuit - same as above
Dips - BW for 6 reps - had to cheat the last rep or two on the final sets
Incline DB triceps extensions - 20 down to 10 for 20 reps

[skid]

Warm up - 500M row

Squat specific warm up circuit (10 minutes non stop exercise to exercise):
DB lunges - 10 pounds in each arm - 16 each leg
Yellow band leg curl - 10

Speed Squats
Bar-10
155-5
255-1 (last warm up)
255 + 60 chains - 3,3,3, last set video


Deadlift warmup circuit (12 minutes exercise to exercise):
SSB good mornings - 135-8
Kneeling band crunches - 2 purple bands - 8

Deadlifts
155-2
265-2
375-1 (last warmup)
405 + 60 pounds chains - 2 video below
375 + 60 chains-1
308-5 - no bands


DB shoulder work circuit with 5 lb DB's (10 minute timer)
seated v raise - 5-20
bent over rear delt raise - 5-20
snow angels 5-20

[skid]

Warm up - 500M row

Bench press specific circuit (12 minutes alternating):
Seated band pulls - yellow-20
Bench grip pushups - 10

Speed Bench
Bar-10
155-1
155+60 chains - 2,2,2,2,2,2,2,2, 45 seconds rest between sets
Last set:


Accessories circuit (12 minutes alternating)
Cable tricep pushdown - 90-8
Cable seated row - 135-8

1 arm DB row (20 second rests between sets)
65-8, 16, 24, 16, 8,

[skid]

Warm up - 500M row

Squat specific warm up circuit:
Copenhagen squeeze - 5,5,5, - fairly advanced exercise - caused some discomfort in my healing groin
Decline sit up - 12,12,12,
DB pullover/squat - 40-7,7,7

Box squat - never done these before so didn't know how heavy to go. Was going for A 2 rep max so went up cautiously. 3 minutes rest between sets.
Bar-5
155-5
265-2
375-2
408-2
430-2
454-2
463-2 - video below
474-1 - 463 went pretty good so I felt 474 could double but I stopped at 1 as 2 reps was probably borderline and I didn't want to dump the bar sitting down.


Accessory circuit:
Hip thrust - 195-10,10,10,
Reverse hyper - green rogue band - 10,10,10,
Kneeling band crunches - 20 second hold - 1,1,1,

Sumo Deadlift
155-5
265-2
375-2 - I've never done these "heavy" before and my hip flexibility isn't the best with my groin issues. Was supposed to go for a 2rep max but 375 with these felt heavy enough so I stopped there.