Skid (Marc's) log

[skid]

Warm up - 500M row
On non weight training days I've been doing 20 minute walks on the treadmill too.

2 count pause SSB squats
bar-10
160-5
270-2
308-5,5,5, - went deep and took nice long pauses. Still not too heavy but going up every workout.

Close grip paused bench
bar-10
155-5
265-2
335-1 - vid below
Added sling shot
375-1
Removed sling shot
282-5,5,5,


Did some curls and ab work too

[skid]

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-2
436-1 - heavy single
359-5,5, - back offs

Bench
Bar-10
155-5
265-2
337-1 Heavy single
Added blue slingshot
396-1 - OK - getting hard now. may move up to my yellow SS
Removed slingshot
281-5,5, Back off sets - did one paused and one non-stop - not sure what is harder

Did some calf raises, GHR's, and ab wheel stuff too.

[skid]

Deadlift - 3" block pulls - LP'ing all my lifts currently. Doing a heavy single and back off sets of 5's for most everything except for these block pulls
Bar-10
155-5
265-3
375-3
440-3
495-3 vid


OHP
Bar-10
155-3
215-1 vid
177-5,5,5,


Chins
BW-5
BW+15-5,5,5, mixed up my grips

Suitcase abs - 25

[skid]

Warm up - 500M row

SSB paused squats
Bar-10
160-5
270-3
330-5,5,5,

Close grip paused bench
Bar-15
155-5
265-3
337-1 - Forgot to check my last work out. Needed to bump up another 2.5kg as I'm LP'ing these 5 pounds/week
341-1 - vid below
Added slingshot
385-1
Removed slingshot
286-5,5, Back off sets


Did some curls and ab stuff too

[skid]

Warm up - 500M row
Continuing to LP things 5 pounds per week until I can't. I expect I'll hit the wall with 5's around Xmas with bench, then I'll drop in reps until I hit triples or doubles. Once I get stalled with those I'll move on to an intermediate program.

I think I still have a ways to go yet with squats deadlifts. I may bump those to 10 pounds/week just to run things out quicker. Or, I mayu do something different too. I'm kind of fickle right now...

Squat
Bar-10
155-5
265-5
375-2
440-1
364-5,5,

Comp Bench
B-15
155-5
265-2
308-1
348-1 - Bumped up 10 pounds from last week to get ahead weight-wise of my close grip bench which I do Fridays. Comp grip should be easier but close grip seems almost the same to me.
396-1 - Used my yellow slingshot - didn't feel any easier than my blue one
293-5,5, - did one set paused, one non stop no resting

Did some abs and GHR too.

[skid]

3 inch deficit deadlift - probably too much deficit but I just happen to have a nice 3" plank to work with
Bar-10
155-5
265-5
350-5,5,5, Bumped up 10 kg from last time when I did 330

OHP
Bar-10
155-3
220-1 somewhat strictish - need to lock my knees better (vid below)
180-5,5,5, Fully strict - Kept knees locked for these (2nd set video below)



Did some weighted chins and ab work as well

[skid]

Warm up - 500M row

SSB 2 count paused squat - Keeping these weight increases at 5 pounds for this exercise
bar-10
160-5
270-5
320-5,5,5,

Close grip paused bench
Bar-15
155-5
265-3
308-1
346-1 vid
292-5,5,5,

Didn't do any slingshot work today. I've got a wood stove in my basement so it gets pretty hot downstairs. That's why my shirt's off.

Suitcase abs - 27

Paused DB curls
25-10,10,
30-10,10,

[skid]

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-2
447-1 - vid
375-5,5,


Comp Bench
Bar-15
155-5
265-2
308-1
352-1 - vid
297-5,5,5,


Did calf raises, GHR's and ab wheel too

[skid]

Deadlift - decided to bump up my deadlifts
Bar-10
155-5
265-5
375-2
220kg/485-3,1 Vid below - got a bonus rep lifting it onto the rack to pull the weights off. Decided 1 set was enough. I'll do multiple sets with deficits and rack pulls as I alternate these.


OHP - bumping these up 2.5kg/5 pounds/week
Bar-10
155-5
225-1 Vid - Still a tiny bit of knee flex
188-5,5,5,


Did some weighted pullups and ab work too. Getting fat - too many goodies at work this time of year.

[skid]

Warm up - 500M row

SSB paused squats (2 count)
Bar-10
160-5
270-5
325-5,5,5,

Close grip paused bench
bar-15
155-5
265-2
308-1
352lb/160kg-1 Possible PR - I don't think I've done 160 before as I've never trained heavy singles that I recall with close grip (vid below). I'll have to check back in my log as at one time I was emulating a very strong old guy (Oldster) who was incredibly strong with close grip. He just dropped off the site one day...
298-5,5,5, Did non-stop, paused at top, and paused at bottom sets. Last set was getting near failure.


Did some DB curls, standing OH cable tricep extensions, and ab wheel too.