Skid (Marc's) log

[skid]

I turn 61 tomorrow - Think I'll buy some 10 pound plates and make 2-115lb dumbbells for a present. I have hex 120's (that I used today) but they are so bulky I don't like to use them.

Last week I pushed the deadlifts a little too hard, and paid for that this week. I just can't do heavy deadlifts every week. I need two weeks to fully recover. Plus my back was a bit sore already too.

I'm on vacation from my job for the next two weeks. Spent the day welding up a trailer for my quad to use around the farm. I have a full slate of projects for the next two weeks. I'll need to return to work to get some rest!

DL
Bar-10
155-5
265-5
375-1
440-1,1, Decided to call it here as I didn't have much more in me. CNS was fried from last week's 497-3
375-6 - Did a back off set just to get some work in.

RDL's
288-5,5, Still going light with these - could feel a stretch in my R hamstring but no issues

Super setted the next three exercises:

DB bench - tilt at 10 degrees
65's-10
120's-6,6,5, - Did 8's last week - maybe an off day for everything

Lat pull downs
180-10
260-10,10,10,

Leg curl
55-10
85-12,12,12, Happy with these, will add weight for next week

DB curls
20's -10 warm up
40's 10,10,10,

Ab wheel - 10,10, - groin is still weirdly sore from months ago. Only feel it doing these. Could have done more, but why??

[skid]

Accessory day:

Leg press
185-10
360-5
450-1
530-8,8,8, + 30 from last week - will continue to add weight

Close grip bench
Bar-10
155-5
265-1
298-3,3,3,3,3,3, - 1st 3 sets were paused 1 inch from chest (harder), followed by 3 sets paused at chest (easier).

Hack squat
sled-5
160-6,8, +3 reps from last week. Still find these difficult. Will probably keep the same weight for next week. Trying for 8 reps before adding weight.

Pull ups - getting terminology straight as I've been calling these chinups - these were pronated grip
BW- 8,8,8,8,

Leg extension machine
85-10
160-10,10,10,

Planks - 75 seconds x 2 - Hate these

[skid]

Squat
Bar-10
155-5
265-5
375-1
440-1
474lb/215kg-1,1,1, Approx 93% 1RM - Vid below of 1st - My opener will likely be somewhere around this weight
385-5 back off set


Calf raises
187-12

Comp Bench
Bar-12
155-5
220-1
265-1
308-1
342lbs/155kg-1,1,1,1, vid of first below - Approx 93% 1RM - looks like I could have paused it longer. Felt quite good though and moved well! Again close to my likely opener.
298-5 back off set


Chest supported rows
155-10
220-10,9,

Suitcase abs - 27,27, good ab burn!

[Cole Gorton]

those are some impressive top singles marc

im always impressed and jealous of your progress

[skid]

those are some impressive top singles marc

im always impressed and jealous of your progress

Thanks Cole!

I've been busy this week mixing/pouring concrete and building a rock wall. As a result had a bit of a sore back today for deadlifts. Still went not too bad.

Deadlift
Bar-10
155-5
265-5
375-1
465-1,1
508-1,1, Was going to do a third single but back said no. Vid of second set. This will likely be close to my opener


DB Bench - Tried out my new 120 pound DB's that I just made up.
50-10
85-10
120-8,8,


Lat pull downs
180-10
270-10,10,

Leg curls
55-10
100-10,10,

DB curl
25-10
40-10,10,

Ab wheel - 10,10,

[skid]

Was wrestling boulders all day for my rock wall. Cut my workout back a bit as I was a bit tired plus my knees were sore from doing lots of kneeling down.

Accessory day

Leg press
90-8
270-5
450-3
560-8,8,8, +30 from last week

Close grip paused bench - moved my grip out a bit, but still two finger widths in from my comp grip
Bar-10
155-5
265-2,3, For the second set I thought I had added my final weight so I thought I was getting strong since it felt lighter than what i expected.
309-3,3,3,3,3,3,3,

Hack squat - I have a dual purpose leg press/hack squat which comes with compromises. Specifically the angle of the bottom. When I'm doing leg press I can't recline it quite enough, and when I do hack squats I can't raise it enough. For both I'm pushing more with my toes than my heels as a result. Wearing squat shoes makes it even worse. Will try my flats next week
sled-8
160-1 - Knees didn't like this. They were sore and this seemed to aggravate them more.
90-8 - Did a lighter set and called it. Don't want to create any knee issues

Pull ups
BW + 25-3,3, Fairly big jump from BW only, but when I reach 8 of anything I add weight

Leg extension
70-10
175-1 - Again, this seemed to bother my knees so I stopped at 1 and called it a work out. As I get closer to my comp I'll be dropping accessories a bit anyways to allow for better recovery.

[skid]

Well,had some bad luck and perhaps stupidity yesterday.

I was literally on second last rock on the rock wall I was building and as I was lifting a heavy awkward stone into position I had to bend a bit at a weird angle and yes, strained my hamstring again.

Here I was feeling strong, throwing heavy boulders around, feeling good about myself, getting a good workout in, and sure enough injured myself again. Immediate pain and limping into the house swearing at myself.

I immediately iced it 20 minutes on and 20 minutes off for the first 2 hours, then started moving again. Went into the hot tub later in the evening to stretch and get some circulation into it.

Today - no sign of bruising so not a serious tear or anything. Still quite sore but can walk with out limping. Standing up from a sitting position still hurts but getting better. Hopefully things continue to improve fairly rapidly.

Tomorrow is squats so I will see if I can do some light ones. I'll drop a couple Advil and see how it goes. Was supposed to do some singles at 220kg/485lbs.

4 weeks out from Worlds as of today.

[skid]

Squats - Hamstring rehab - again!
Bar-10 - Went very tentatively - small pinch on the way up each time but not too bad
110-5 - Again cautiously - tempo squats with 5 seconds up and down. Still not too bad
155 - same thing as before - go slow, small pinches each time but not too bad
200 - Felt the same as 155 - 600mg of Ibuprofin kicking in!
220-5,5, These were a little more demanding pain wise - doable but didn't want to tempt my luck by going higher - did 3-5 seconds descents and ascents.

BB Calf raises
200-12

Comp Bench
Bar-12
155-5
220-2
265-1
308-1
347-1,1,1, Vid of second set - Speed dropped off on the third set.
303-5 back off set


Chest supported BB row
155-10
230-10,10,

Leg Curl - These weren't scheduled for today but thought they would help the hamstring rehab
55-10
85-10,10, - Weirdly, hardly felt my hamstring at all doing these. Didn't go too heavy though.

Suitcase abs -20 reps

DB curls
35-15,15,

[Cole Gorton]

bummer about the hammy, hope it heals up quick

[skid]

bummer about the hammy, hope it heals up quick

Thanks Cole. I'm starting to feel like Jerry R now. Things start to break when you get older!

I was scheduled to work out yesterday, but we had a company golfing outing. I didn't think it would bother my hamstring but of course it did. I think I sabotaged myself and delayed the healing process. You're supposed to get smarter when you get older, but that seems lost on me!

Deadlifts
Bar-5 - Could feel a pinch in the muscle right off the get go.
110-5 - same
155-5 - same
220-3,3, - had to stop at this weight. Felt like I would make things worse if I did more reps or added more weight. Might try again tomorrow

Tempo Squats 5/1/5 - OK thought I'd see what happens with these.
Bar-5 - nothing really
100-5 - small pinch near the top of the ascent
155-5 - same
220-5 - same
265-3,3, Could feel it a bit more with these. stopped at 3 reps instead of 5. Called it here. I will try squatting every day going forward. These weights are so light there won't be any effect on my recovery. Hopefully it will speed recovery too.

Comp Bench - working up to ~ 97% of 1RM
Bar-12
155-5
220-2
265-1
309-1
330-1
160kg/353lb-1,1, Top single - Vid below of 1st set. Second set slowed a bit (not that the 1st was fast).
309-5 - back off set


Leg curls
55-10
85-10,10,10,