Skid (Marc's) log

[skid]

Accessory Day
Leg press - super setted with bench below
0-10
90-10
180-10
270-10
320-10,10,10, - really concentrated on really pushing these fast off the bottom, just touching the bottom stops lightly

Close grip bench - Spoto style - stop an inch from chest and from lockout - constant tension
Bar-10
155-5
255-5,5,5,5,5, - was going to rep the last set to failure but 5 seemed to be enough

DB OHP - super setted with curls below
40's-10 - warm up
75's-5,5, These seemed hard enough. Will keep the same weight until I get 8 reps, then up 10 lbs.

DB curls
20's - warm up
35's-10,12,

Nice quick workout in less than an hour!

[skid]

Squat
Bar-10
155-5
265-5
340-1
403-5,5,5, Vid of second set


Calf raise
199-12

Comp Bench
Bar-10
155-5
265-2
337-2,2,2,
337-5 Did these touch and go with sling shot

Cable tricep press down
115-15,20

[skid]

Block Deadlift off 3" blocks
Bar-10
155-5
265-5
375-5
440-1
497-5 vid


DB incline bench
65's-5
120's-6,6,6, +1 rep from last week each set

Chins
BW-6,6, -1 rep from last week (fat bastard)

DB rows - since I had the 120's out...
120-5,5, - These are a good grip test, with the weird fat handles and such on these hex DB's

DB curls- did a few

[skid]

Accessory day:

Leg press
0-10
90-5
180-5
270-5
360-10,10,10,

Close grip bench Spoto style - super setted with leg press
Bar-10
155-5
265-5,5,5,5,5,

DB OHP
45's-6
75's-6,6,6, + 1 from last week with a rep or 2 in the tank

DB Curls
35's-12,12,12

Finished in less than an hour. Nice!

[skid]

Had some severe motivational issues today. Took the week off to work on the farm, spent all day today outside weed wacking, brushing etc. Back was sore, did not feel like working out and almost pushed off my workout.

Squat
Bar-10
155-5
265-5
340-1
409-5,5,5, Compared to last week these were much harder despite being only a few pounds heavier. Still had a couple reps to spare on the first couple sets, last set maybe 1 rep. Vid of 1st set - had to motivate myself with a couple grunts!


Calf raise - 200-12 - only do these for foot health. keeps the plantar fasciitis and other issues away for me.

Comp bench
Bar-15
155-5
265-2
341-2,2,1 - Vid of 1st set. Last set just did 1 as I hit a wall and didn't want to grind out a second. Didn't bother with sling shot as I was wiped out.



Tricep push downs - did a couple easy sets to finish

[skid]

Another weak day, at least as far as my deadlift is concerned- Spent too much energy working outside again. I'll get back on track when I get back to my desk job next week.

Deadlift
Bar-10
155-5
265-3
375-3
475-1 - Supposed to be five but didn't have it in me today
375-5 - Salvaged some of my workout by dropping 100 lbs - Not a total loss. If I was smart I would take a deload this week, but I don't have that going for me

DB Incline bench
65-7
120-7,7,7, - At least these went not too bad. +1 rep each set from last week.

OH chins
BW-6,6,6, Pulled my fat ass up 6 times. Did less than last week.

1 arm Kettle bell row
123-6,6, each arm

DB curls - did standing, sitting, and preacher - Got a gunz pump for the win.

[Fred J]

Another weak day, at least as far as my deadlift is concerned- Spent too much energy working outside again.
475-1 - Supposed to be five but didn't have it in me today
If I was smart I would take a deload this week, but I don't have that going for me

I can relate to all of the above and it does not get any easier every year. You are still strong and an inspiration for many. I think you are doing great things as a master lifter. Keep it up.

[skid]

I can relate to all of the above and it does not get any easier every year. You are still strong and an inspiration for many. I think you are doing great things as a master lifter. Keep it up.

Thanks Fred, and yes it does not get any easier as you get older. That said, I still look forward to working out. Must be a masochist!

Friday - Accessory day

Leg press
0-10
90-5
180-5
270-5
360-5
410-10,10,10,

Close grip Spoto bench - Super setted these with leg press
Bar-10
155-5
270-5,5,5,5,5,

DB OHP
75-7,7,7, +1 each set from last week

EZ bar curl - super setted these with OHP
100-12,12,12,

[skid]

Squat
Bar-10
155-5
265-5
350-1
414-5,5,5, Vid


Calf raise
200-lots

Bench - with 50 lbs drop offs on working sets
Bar-10
155-5
265-3
310-3,3,3, + 25lbs/side drop offs on 1st rep - vid


Tricep press downs
110-20,20,

[skid]

Accessory Deadlift/Bench day

3" deficit paused deadlift - paused just off the ground
bar-10
155-5
265-5
353-5

RDL
330-5,5,

DB incline bench
45-8
75-8
120-7,7,6, - Was shooting for 8 but unlike last week with a couple reps in reserve I stopped with maybe 1 rep in the tank.

Chins -BW-6,7,5, Same total as last week. Need to lose weight!

DB rows
120-7,7, - Since I had the 120's out...

DB curls
Did a few variations