Skid (Marc's) log

[skid]

Deadlift -Had a massage yesterday to help deal with my hamstring pull. I'm lucky to live in an area with all kinds of fitness people so we have some really excellent RMT's and PT's - She gave me some what I consider good advice to do deadlifts today at about half of what I would normally lift, see how that felt and go up from there in subsequent workouts. Stop at of 2 out of 10 pain, Ice afterwards (sitting on an ice pack as I type this)
Bar-10
10-5
155-5
220-5
265-5,5,5, - Could feel some minor pain here but nothing too bad.

RDL's
Bar-10
90-5
155-5
175-5,5,5, Didn't really feel anything here but restrained myself from pushing too hard. Will push harder next week

DB incline bench - 10 degree tilt
50-10
105-8,8,8,

Leg curl
55-10
70-10,10,10, - no pain at all here -

Lat pull down
135-10
180-15,15,15,

Ab wheel - 10,10,

[skid]

Accessory Day

Leg press
50-8
230-8
410-8,8,8,

Close grip bench
Bar-12
155-5
270-5,5,5,5,5,

Hack squat
sled-5
90-8,8,

Chins
BW-8,8,9,

Leg extensions
70-10
115-10,10,10,

Incline DB press - 60 degree tilt
50-8
75-8,8,8,

Did curls and planks too.

I didn't push the exercises too hard today - could feel some minor pain in hamstring but nothing to stop the workout. Hopefully it continues to heal thrugh the weekend in time for squats Monday. No heavy singles for squats on Monday; will probably do some triples with a couple reps in the tank just to be on the safe side.

[skid]

I've been doing isometric hamstring exercises over the weekend. Things are feeling good so far

Squat - will be doing triples for the next couple weeks, then doubles, will LP these up in weight, 10 pounds/week.
Bar-10
155-5
265-5
375-1
420-3,3,3, RPE 7.5ish - didn't push too hard - no issues with hamstring

Calf raise
200-10

Comp Bench - same programming as squats for these too.
Bar-11
155-5
265-2
310-3 - seemed heavy so dropped weight
300-3,3, - seemed a bit on the light side - added weight
305-3 - just right!

Leg curls - figured I should get some blood flowing into the hamstrings
50-10
70-10
75-10,10, On the last set my R calf knotted up/spasmed for some reason - 2 weeks in a row

Suitcase abs -15,15,15,

[skid]

Deadlift - Went up in increments as I neared my heavy work set. No issues with hamstring!
Bar-10
155-5
265-3
375-2
440-1
485-3 - Vid
375-5 - Back off set


No RDL's today - not taking any chances of re-injury. Next week may re-introduce them with lighter weights.

Incline DB press - 10 degree tilt
55's-10
105's-10,10,10, vid of second set. Seemed to go easy


Leg curl - really liking this machine for my hamstrings
60-10,
75-10,10,10,

Lat pull down - close grip
135-10
225-15,15,15,

Ab wheel-10,10,

DB curls - 35-12,12,

[skid]

Accessory day

Leg press
sled-8
180-8
360-5
470-8,8,8,

Close grip bench - started first couple work sets off Spoto style, then paused, then T&G, with each new variation being easier than the previous
Bar-13
155-5
277-5,5,5,5,5,5,5,5 - yup did lots. Trying to move my bench up

Hack Squat
Sled-5
90-8
130-8,8,8, I'm weak at these but increasing weight every week.

Chins
BW-5,6,6,6, - did 8's and 9's last week. I think all the benching tired me out. I could have squeezed out another couple reps at 100% effort

Leg extensions
75-10
135-10,10,10, - bumping these up 15 pounds/week until I can't. I can go as small as 5 lb increments.

Planks - 60 seconds x 2 - seemed much easier today compared to last week. Will bump up next week

Hamstring feels mostly healed now. everything feels good (knock on wood)

[skid]

Squats
Bar-10
155-5
265-5
375-3
430-3,3,3, vid of 2nd set - felt good - up 5kg from last week. Will keep bumping 5kg each week.


Calf raise - 155-15

Comp Bench
Bar-15
155-5
265-1
314-2,3,3, - should have warmed up a bit more for the 1st set. Vid of second
265-8 back off set


Cable row
180-10
270-10,10,

Leg curl
55-10
80-10,10,

Suitcase abs - 20,20,

[skid]

Deadlift
Bar- 10
155-5
265-3
375-2
440-1
497-3 Vid
385-5 back off


RDL - Went light on these - no hamsting issues, will bump up for next week
265-5,5,

Super setted the next three exercises

DB Bench - 10 degree tilt
50's-10
120's-8,8,6, Vid of 1st set - Ran out of steam last set


Lat pull down - narrow neutral grip bar
180-10
250-12,14,12,

Leg curl
55-10
85-10,10, last set my R calf spazzed out again so dropped weight for last set
55-10

Ab wheel-15,15,

Standing DB curl
35-15,15,

[skid]

Accessory day
Knees were both sore today as yesterday I tried a few new stretches to release my R calf which spazzes out occasionally, especially with leg curls. Have to remind myself to take it easy with new movements at first.

Close grip bench - first few work sets paused, then last couple T&G
Bar-15
155-5
242-3
288-5,5,5,5,5,5, Actually went quite well

Supersetted Bench with leg press and hack squat

Leg press
sled-10
180-10
360-5
500-8,8,8, +50 from last week - had to work for these but still went good

Hack squat
70-5
160-5,6, Found these quite hard - was going for 8 but didn't want to grind too much, maybe tired from leg press - Will repeat weight next week.

Chins - overhand close grip & wide grip
BW-7,7,7,7,

Leg extensions
70-10
145-10,10,10, +15 from last week. Will continue to bump upwards by a 15lb plate each week.

Planks - 60s, 65s, Was trying to bump these to 90 seconds but was too tired/weak.

[skid]

Was watching Mitch Hooper on Youtube and he was advising the best way to prepare for a 1RM for a meet was to start doing singles 6 weeks out. Coincidentally I'm 6 weeks out.

According to him this trains your CNS for heavy lifting. Starting with 4 singles at 90% the 1st week, 3 singles at 93% the second week, 2 singles at 95% the 3rd week, then week 4 do a 98-100% single 2 weeks out. Then 1 week out 1-2 sets of 3's at 70%. I think I'll try that since I really didn't have a set in stone plan. I'll still do my accessory work as well.

Squat
Bar-10
155-5
265-5
375-1
430-1
462-1,1,1,1, Vid of 1st set
375-5 back off


Comp Bench
Bar-13
155-5
265-1
308-1
330-1,1,1, Vid of 1st set. after 3 sets still felt not quite 90% so bumped up another 2.5kg
336-1,1,


Chest supported row - new addition - trying to find a good row that doesn't stress my back - think this is it.
155-12
177-12,12, - Will add weight next week as this seemed a bit light

Leg curl - protective work for my hamstring
55-15
70-15,15, - good news as my R calf didn't cramp up

Suitcase abs - 25,25, - I super setted these last 3 exercises

[Cole Gorton]

mitchell hooper is dope. i just watched him in person crush everyone including thor to take the shaw classic. bro he pin squatted 800x10