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Thread: Skid (Marc's) log

  1. #1061
    Join Date
    Jun 2016
    Location
    Michigan
    Posts
    1,312

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Mongolia - that'll be interesting for sure! Best wishes on your training leading up to these meets!

  2. #1062
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,907

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    Thanks Irongeek! - Yes, Mongolia isn't first on my places to visit but I'm sure it will be interesting.

    Warm up - 500M row

    Squat
    Bar-10
    155-5
    220-2
    282-8
    315-10,10,12, - These were harder than expected. R knee was bugging me a bit so I closed up my stance to shoulder width
    528 - did a couple walk outs with these

    Was going to add another leg exercise, but didn't feel up to it today.

    Calf raise
    155-12,12,

    Accessory circuit - all body weight:
    GHR - BW-12,12,
    Suitcase abs - 20,20,
    Hanging knee raise - 20,20

  3. #1063
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,907

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    Was going to do bench stuff tomorrow with deadlifts but decided to add a second bench day and concentrate on deadlift and accessories tomorrow.

    Warm up - 500M row

    Comp bench
    bar-10
    155-10
    220-5
    265-3
    293-3,3,3,

    DB incline bench
    50-10
    85-10,10,

    Face pulls - black band - 10,10,10,

    DB flies
    35-10
    65-10,10,

    DB curls
    35-10,10,10,

    Cable press down
    50-15,
    75-15,
    100-16

    Delt raise
    10-12,16,
    15-12

  4. #1064
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,907

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    Warm up - 500M row

    Deadlift
    155-5
    265-2
    365-4,4,4,4,
    415-2,2,
    365-9

    Accessory Circuit:
    Stiff Legged Deadlift - 166-8,8,
    BB row - 166-8,8,
    Chin ups - 8,8,
    Good mornings - 166-8,8,
    Ab wheel - 8,8,
    166-8,8,

  5. #1065
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,907

    Default

    Warm up - 500M row

    Comp bench
    bar-10
    155-10
    220-5
    265-5,5,5,

    BB row bench grip
    165-10,10,10,

    Accessory superset
    Lat pull down - 225-12,12,
    Lying tricep extension - 95-12,12,

    Accessory superset
    DB curls - 35-12,12,
    cross body tricep extension - 40-15,15,
    Band pull apart - yellow band-15,15,

  6. #1066
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,907

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    Warm up - 500M row

    Squat
    Bar-10
    155-5
    220-2
    282-8
    315-14,14,14 - Cardio - difficult actually

    Calf raise
    175-10,10,

    Accessory superset:
    GHR with red band - 10,10,
    Suitcase abs - 15,20,
    Hanging knee raise - 15,15,

  7. #1067
    Join Date
    Jan 2023
    Location
    North Texas
    Posts
    209

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    Good luck with your meets! Mongolia. They make some very spicy dishes there that I like. Glad my meet in May is 17 miles away and the Nationals is about 600 miles away.

    Kick some butt and bring home the gold!

  8. #1068
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,907

    Default

    Quote Originally Posted by Jerry R View Post
    Good luck with your meets! Mongolia. They make some very spicy dishes there that I like. Glad my meet in May is 17 miles away and the Nationals is about 600 miles away.

    Kick some butt and bring home the gold!
    Thanks Jerry, May you have an excellent meet as well. Break that National record too!

    Warm up - 500M row

    Comp bench
    Bar-20
    160-10
    231-5
    265-3
    297-2
    337-1,1,1,1, - Liking this new bench training program!

    Accessory SS 1:
    DB Incline bench at 40 degrees
    45-10
    85-12,12,

    Face pull with black band - 10,10,15

    Accessory SS 2:
    Flies
    35-10
    65-10,10,

    DB curls
    25-10
    35-12,12,

    Accessory SS 3:
    Cable press down
    90-15,
    135-10,12.

    Delt raise
    10-14,
    15-14,14,

  9. #1069
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,907

    Default

    Warm up - 500M row

    Deadlift
    155-5
    265-2
    365-4,4,4,4,
    415-2,2,
    463-2
    365-9

    Accessory circuit 1:
    Stiff leg deadlift - 177-8,8,
    Barbell row - 177-8,8,

    Accessory circuit 2:
    Chin ups BW-8,8,
    Good mornings 177-8,8,
    Ab wheel - 10,10

  10. #1070
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,907

    Default

    starting strength coach development program
    Warm up - 500M row

    Comp Bench
    Bar-20
    160-10
    231-5
    265-3
    297-3,3,3,

    SS 1:
    BB row - 177-10,10,
    DB curls - 35-10,12,

    SS 2:
    Lying tricep ext - 100-10,10,
    Lat pull down - 270-10,10,

    SS 3:
    Cross body tricep ext - 50-10,10,
    Straight arm band pull aparts - red band-10,10,

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