Skid (Marc's) log

[skid]

Squats are really getting strong! Good work!

Thanks Irongeek!

Bench
bar-10
172-10
242-5
282-3
320-2
359-F - Supposed to be 4 singles - just didn't have the strength tonight. Dropped weight
352-1 - dropped weight each subsequent set.
341-1
330-1

Did DB incline bench, delt raises, tricep press downs, face pulls and some curls to round things out.

[skid]

No rowing tonight as I was tired and in a hurry.

Deadlift - Back has been sore the past couple days from farm and occupational work. Didn't notice it with the deadlifts.
155-5
265-2
375-4 - supposed to do 4 sets but only did one
425-2
485-2
375-8

Was going to stop at deadlifts but strangely felt better so carried on.

Power shrugs
375-10,10,

Stiff leg deadlift
265-5,5,

BB row
265-5,5,

Chins
+25-5,5,

Good mornings
200-5,5, good hamstring stretch,

Ab wheel - 10, 10,

[skid]

No row today - R hip is sore so trying not to stress it

Bench
Bar-20
177-10
243-5
282-3
320-3,3,
309-3 - dropped weight for last set - I'm doing an aggressive bench program and didn't know if I would get a 3rd rep on 320.

Circuit 1
Bench grip BB row - 188-10,10,
Lat pull down - 270-10,10,
Lying tricep extension with easy curl bar - 110-10,10,

Circuit 2
Cable cross body tricep extension 50-12,12,
Straight arm band pull-aparts red band - 15,15,
DB curl - 40's-12,12,

[skid]

Same workout more or less as last Monday

Warm up - 500M row

Squat
Bar-10
155-5
265-1
315-6
353-4
385-8,8,8, - Last week of 8's, going to 6's next week

Calf raise
199-12,12,

GHR - Yellow band-11,11,

Suitcase abs - 26
Frog stretch - ~30 seconds - good for the hips
Hanging Knee raise - 16

[skid]

Warm up - 500M row

Bench
bar-20
172-10
242-5
287-5,5,5,

DB incline bench
45-10
95-10

DB delt raise
10-10
15-16

Tricep push down
145-12,12

Face pulls (black band) - 12,12,

EZ bar curl
110-8,8,

[skid]

Warm up - 500 meter row

Deadlift
155-5
265-1
330-1
385-4
440-2
491-2 - Video
385-8


Power shrugs
385-8,10

Stiff leg deadlift
275-5,5,

BB Row
275-5,5,

Chin ups
BW+25-6,5,

Good morning
210-5,5,

Ab wheel-12,12,

[skid]

Felt a bit tired today so focused only on the important stuff.

Bench - This is the end of a 6 week cycle which called for a heavy single as a test for the next cycle. I was programmed for a bit more weight, but since I failed this weight 2 weeks ago and had difficulty with completing all the reps in the subsequent day's training I cut back the weight. The weight seemed appropriate...
Bar-10
175-5
242-2
282-1
320-1
359-1 video - heavy single - My youngest boy (just turned 15) spotted me
282-5 Back off set


Bench grip BB row
200-10,10, strict

Went through the motions on the following. Didn't really try hard.

Extra wide grip OH Chin ups - 5,5,

DB Standing tricep extensions - 35-5,5,

[skid]

Long day;Transferred all the turkeys into their new coop and run today, then drove down to Vancouver to pick up my daughter and all her stuff from university.

Warm up - Usual rowing machine

Squat
Bar-5
155-5
265-2
320-6
375-3
408lb - 6,6,6,

Followed up with calf raises, GHR, suitcase abs and frog (hip) stretches

[skid]

I'm starting my next cycle of bench training this coming Sunday, so today was a light maintenance/screw-around day with no real objective in mind.

Warm up - Usual 500M row

Bench
Bar-12
155-5
265-5,5,5, long pauses on chest concentrated on driving the weight off my chest and up as fast as possible.

Overhead press - Haven't done these in what must be a year or so
Bar-10
155-5,5,5, - I didn't try pushing things too hard so stopped with 4-5 reps in the tank

DB incline press
65-12,12, - I have been doing incline DB presses so perhaps these have helped maintain strength in the OHP

DB delt raise
15-10
20-10

[skid]

Warm up - Rowing machine

Deadlift
155-5
265-1
330-1
397-4
447-2
502-2 - Video - felt heavy, have to remember to keep my knees locked at the top
397-9


Power Shrug
397-10,10,

Stiff leg deadlift
287-5,5,

BB row
287-5,5,

Chinups - underhand grip
BW +35 - 5,5,

Good mornings
220-5,5,

Ab wheel - 15