Skid (Marc's) log

[skid]

SSB paused squat
Bar-10
160-5
270-3
303-6,6,

SSB tempo paused squat (3/1/0)
248-6,6,

Wide grip paused bench - full legal width grip
Bar-10
155-5
255-3,3,3,3, - paused just above chest

Leg press
180-8
360-12,12,12,12,

1 arm cable row
100-10,10,12

cable lat pull down - neutral grip handle
185-10
275-6,7,8,

[skid]

End of week 4 - Week 5 is a deload week. After that more of the same, but I may drop the reps a bit over what is programmed. I seem to respond better to higher intensity.

Deadlift
Bar-10 - stretching really
155-5
265-3
375-1
464-1
519-1 - heavy single - Vid below - had to work for this
440-5,5,


Paused deadlift - 1 second 1" off the floor
355-5,5,

Close grip paused bench
Bar-10
155-5
250-7,7,
225-7,7,

Chins - Supersetted these withthe GHR's
BW-8,7,8,

GHR
Yellow band-10,12,12,

Tricep press down - mixed some light DB curls with these
140-10,10,10,10,

[skid]

Deload week

Squats - didn't bother with knee sleeves
Bar-10
155-5
265-3
330-1
385-1
345-3
310-3,3,

Hack squat
sled + 50-8,8,

1 arm cable row (chest supported)
100-8,8,

Face pull
Yellow band-12,12,

Just finished planning/paying for my trip to Worlds - Landing in Johannesburg, going to Krueger National park for a 3 day safari, then to Sun city, compete, then fly to Munich for castle tours (Neuschwanstein for one) and October fest for 5 days. Starting to look forward to this!

[skid]

Deload Week
Was moving a 2" hose on my irrigation system like I do almost daily and must have pulled the hose from a weird angle or something as I caused a small muscle tear in my R hamstring. Nothing too serious but still can feel it. The hoses can be quite heavy with some water still in them but nothing crazy.

Also, I've been doing this workout now for 5 weeks and don't really think I am progressing. Too many exercises, too much volume and not enough intensity for training for a meet. Despite the lower intensity I am still not recovering fully week to week. Next week I will go back to the simpler training I was doing prior to my last meet. 3 workouts a week instead of four, less variety but more specific and more intensity. My bench especially seems to be suffering.

Comp Bench
Bar-10
155-5
245-1
275-1
245-5,5,5,5,

RDL's
Bar-10
155-5
275-5,5,

Lat pull down
180-10
235-10,10,

Incline DB press
45-10
65-12,12,15

Seated incline DB curls
30-10,10,12

[skid]

Deload Week
Since I'm dropping this current programming, I finished day 3 today but will not do day 4 Saturday as prescribed. I'll take a 3 day rest and get back to programming for myself doing the same programming I did earlier this year for myh last meet.

SSB paused squats
Bar-10
160-5
270-4,4,

SSB tempo paused squat 3/1/0
225-4,4,

1 arm cable row
115-10,10,10,

Leg press
0-10
180-5
410-8,8,

Lat pull down - narrow grip
180-10
235-10,10,10,

[Cole Gorton]

what went wrong with the program?

[skid]

what went wrong with the program?

Too many exercises, too much volume, not enough intensity. I think a younger man would do well with this program, but I'll be 61 in a month and it's just too much to recover properly from at my age. Additionally I was cutting a bit of weight too. About a pound a week, so that probably affected recovery as well. Anyways, I'm going back to what has worked for me in the past, and keeping it simple.

I'm coming off a deload week, so today I wanted to get an idea of where my strength is with squats and bench. Deadlift I did a couple weeks ago.

I'm close to my competition weight so no more weight loss required. My plan going forward until my meet in 8 weeks will be as per below. I plan to increase weight each week in the comp lifts by 2.5kg/5lbs, except for deads every 2 weeks.

Mondays
Squat - 1 heavy single, 2-3 back off sets of 5, dropping to 3's as things get really heavy.
Bench - 3 heavy singles - 2-3 back off sets of 5, dropping to 3's as things get really heavy.
Lat pull downs - sets of 10-12 reps
Sitcase Abs - 1 easy set

Wednesday
Deadlift - alternating heavy 1 week and light the next. Heavy will be a single followed by back offs, light will be 2-3 sets of 3-5 reps depending on how things feel
RDL's - 2 sets of 5 -
Slight incline DB bench - 2-3 sets of 8-10 reps
leg curls or GHR's - sets of 8-10 reps
Ab wheel - 1 easy set

Friday
Accessory leg and bench day - slightly higher reps, up to 8 on these.
Leg press
hack squat
leg extensions
close grip bench
Chins

Today
Squat - Bar-10
155-5
265-5
375-1
430-1
462-1 - vid - Not as fast as I would like, but it is what it is. Est 1RM is 485ish
396-5,5,


Calf raise - 155-15

Bench
Bar-12
155-5
265-2
330-1,1,1, These went good. Est 1RM is 345ish ,maybe 350. Need to get these numbers up!
275-5,5,

Lat pulldown
135-10
225-10,12

Suitcase abs - 10 first time doing these in a while so stopped well short of any failure.

[skid]

Well just typed out a long essay and for some reason looked up and it all disappeared. To be short - pulled my R hamstring doing RDL's

Deadlifts
Bar-10
155-5
265-3
375-2
485-3 - Vid


RDL's
345-5,0 First set felt light and was thinking of adding weight, second set immediate pain on the descent

Carried on

Incline DB press
55-10
95-10,10,10,

Leg curl with new machine which was delivered yesterday
25-10
40-10
55-10
70-6 - all went good until here but got a weird cramp in my R calf - No extra pain from my R hamstring so hoping things aren't too bad. - vid of new machine


Ab wheel from knees-10,10,

[skid]

Accessory day

Leg press - wasn't sure how my hamstring would hold up. Could feel some pain but manageable.
sled-10
+180-8
+360-8,8,8, - Didn't go heavy but still put some work in.

Hack squat - again didn't go heavy but went through the motions
sled-10
+50-8,8,8,

Close grip bench - did both paused and non stop. stopped just shy of touching chest
bar-10
155-5
265-5,5,5,5,5,

Leg extensions
70-10
85-10
100-10,10,10,

DB OHP
40-10
65-10,10,10,

Chins
BW-7,8,8,

[skid]

Squats
Bar-10
155-5
265-5
375-1
440-1
475-1 - vid below - Didn't even feel my R hamstring until this point. Felt sharp pain on the way up. Decided to test things by starting with the bar only.
Bar-5 - no issues
155-5 - no issues
265-2 - Could feel some pain at this point so called it here. Will have to re-think my next few workouts to avoid stressing the hamstring and letting it heal while still getting some work in.


Comp Bench
bar-12
155-5
265-2
337-1,1,1, Vid of 1st set
282-5,5,


Suitcase abs - 15,15,