Skid (Marc's) log

[skid]

I purchased both powerbuilding and powerlifting peaking programs from Mitch Hoopers website. Both are 12 week programs. For now I'm going to run the powerbuilding program until I decide whether to compete in the future or not. We have Canadian Nationals in late February and I have the deadlift and total record and am tied with and just a kilogram off the bench record. Hmmm. I can do the powerbuilding program until the first week of December and then move into the powerlifting peaking program if I decide to compete.

Powerbuilding Block 1/Day 1 of 5 (hope I can keep up!!): Won't include warm ups - minimum 2 reps in the tank on everything - taking it easy as I haven't done these exercises for a while.

Cable rope face pulls - 90-10,10,

Cable external rotation 5 - 10,10,

Incline bench at 40 degrees
200-8,8,8,

BB OHP
135-8,8,8,

Bent over row
155-10,10,10,

Seated cable row
180-10,10,10,

DB Hammer curl - 30-12,12,12,12 super setted with -
DB tricep extensions - 25-12,12,12,12 - We'll see what my elbows say tomorrow about these.

EZ curl bar concentration curls - 70-12,12,12 - super setted with -
straight bar cable tricep extensions - 65-12,12,12, i'll definately have tricep DOMS tomorrow

Must say I got a good pump in my arms from this

[Meshuggah]

I'm guessing Hooper's programs are solid. He has been on a serious streak in Strongman, he's almost becoming annoying.
Stay Strong!!

[skid]

I'm guessing Hooper's programs are solid. He has been on a serious streak in Strongman, he's almost becoming annoying.
Stay Strong!!

Thanks Shug! Considering he's got a solid educational background in athletics as well as being the world's strongest man (and other titles) he probably has some good training advice and programs. I'll find out! By the way he has a lot of free stuff on his website to download as well.

Day 2 - After yesterday's workout I thought my elbows would be sore and I would have serious tricep DOMS, but no elbow pain at all and only minor soreness. Hooper builds warm ups into his programs so the first two exercises prime the muscles being used for the day.

Single leg glute bridges - BW-10,10, - super-setted with
Spanish squats - BW-10,10,

Squats
375-3 - was supposed to be 6 but my left knee was a bit painful so didn't want to push it
330-6,6, - dropped weight and everything felt better. Still noted I was pushing much harder with my right leg to compensate for my sore left knee.

Leg press
230-8,8,8, - a light weight for me but again want my knee to heal and not get worse so just working through the range of motion and trying to push equally with both legs

DB walking lunges
2-5lb dumbbells - did 3 sets of 10 each leg. The unilateral work was good so I couldn't favor my R leg.

Leg extensions - 70-12,12,12 - supersetted with
leg curls - 70-12,12,12

Rowing - 8-20 second sprints with 10 seconds rest inbetween - set the rower at 6 - covered 750 meters

Still going light with everything. Will bump up the weights in the coming weeks if my body holds together

[skid]

Day 3
Took today off work today to pour some concrete since the weather was nice. Was a little tired going into the work out but it was an easy day.

Shoulder taps and bear crawls to warm up

Pendlay rows - 200-10,10,10,

Lat pull downs - 140-10,10,10,

Dumbbell incline bench @30 degrees
85's-12,12,12,12

DB flies - 30-12,12

DB lat raises and front raises supersetted - 10-10,10,10, each

The program called for bike sprints but since I don't have a stationary bike I did rows again - set resistance to 7 and did 8 sets of 20 second sprints with 10 seconds rest in between each set. Covered 755 Meters

Will miss tomorrow's deadlift workout as I am volunteering to help set up the weights for a meet. 2 hour drive after work to get to Abbotsford, set up then drive back home. My two boys are helping as well. Will do the deadlift workout Saturday and miss Saturday's "aisthetic" workout. Oh well, there's always next week.

[skid]

I ended up getting time to work out before helping set up at the meet in Abbotsford Friday.

Friday:
Single leg KB Romanian deadlift - 20-8,8, supersetted with
Back extensions - BW-10,10,

Deadlift
375-6,6, Getting back into things - few reps in the tank

Romanian deadlift
265-8,8,

Single leg BB good mornings - Bar-8,8, These were very hard to balance.

DB lunges - carried two 15lb Dumbbells - 10,10, Was supposed to superset these with sled push but ran out of time. Need to go find my prowler out in the back 40.

Today:
Dumbbell hip thrust 40-10,10, supersetted with
Dumbbell T's 10-10,10, alternating sides each rep - did 10/side each set

DB lat raise - 15-12,12,

Rear delt raise - 15-15,15, super setted with
DB shrugs - 55's-15,15,

Alternating DB curls - 35-10,10, supersetted with
Hanging leg raise BW-15,15,

Overhand BB curl Bar-15,15 supersetted with
Dips BW-15,15 - took some BW off by standing on a box - did maybe 3/4 of my BW as I need to ease in to these and don't want to mess up my shoulders.

leg extension - 70-15,15 supersetted with (my left knee felt pretty good here. Noticed it just a bit)
BB calf raise - 155-15,15,

Incline Treadmill - set incline and speed at 3- was supposed to do 40 minutes at 120-140 BPM heart rate. Did 20 minutes at 110-115 HR. I need to set up a monitor or something as it's boring staring at a wall.

First week completed - Didn't push hard on anything to start but can now start working my way up and as I feel more comfortable with these new exercises. It's nice to do something different.

[skid]

Week 2 Day 1 - a bit tired today.
Cable face pull - 115-10,10, done with
Cable external rotation - 15-10,10,

Incline bench at 30 degrees - 210-8,8,8,

OHP - 145-8,8,8,

Bent over BB row - 165-10,10,10,

Sitting cable row - 215-10,10,10,

DB hammer curl - 35-12,12,12,12 done with
DB tricep extension - 25-12,12,12,12 - Again, my elbows don't like these.

EZ bar curls - 70-12,12,12 done with
Tricep cable extensions - 65-12,12,12,

[skid]

Week 2 day 2 - Was supposed to work out yesterday but caught a cold. Went to bed early. Feel better today but nowhere near 100%.

Single leg glute bridge - BW-10,10 Can still feel my R hamstring - hope these help... done with
Spanish squats BW-10,10,

Squats - 355-6,6,6, These were harder than they should have been.

Leg press - 320-8,8,8, Left knee still sore - maybe at 85% healed - still getting better every week which is good

DB walking lunges - 20's each hand -10,10,10, each leg alternating steps

Leg Curl - 85-12,12, done with
Leg extensions 85-12,12, Adding weight which is good.

Row sprints - 8-20 sprints with 10 seconds rest between - set dial at 8, covered 860 meters

[skid]

Day 3 - still have a cold, dry coughing like crazy until I got some cough medicine.

Shoulder taps - 10, 10, each side done with
Bear crawls - 20M x 2

Pendlay rows - 210-10,10,10,

Lat pull downs - close grip - 135-10,10,10,

DB Incline bench at 30 degrees - 90's-12,12,12,12 was working for the last couple sets - good pec stretch

DB flies - 35-12,12, will keep adding weight

DB lat raise - 10-12,12,12 done with
DB front raise - 10-12,12,12

Row sprints - dial at 9 - 8-20 second sprints with 10 seconds rest - 848 meters travelled

[skid]

Busy day today - messed around all day changing the starter on my tractor - had to remove the loader to get access, then found a wire broken on the starter relay under the dash and fized that, then replaced the battery as well. Starts good now! Then checked out my oldest boys' new 1BR condo he just bought. Prices in the Vancouver area are crazy unbelievable now. Got home for a late workout...

Single leg RDL with kettlebell - 25-10,10, ss'd with
Back extension on my GHR - BW-10,10,

Deadlift - 396-6,6,

RDL - 287-8,8,

BB Single leg good mornings - Bar-10,10, each leg - found the secret to balancing these.

DB lunges - 25 each hand - 10,10,10,

Again missed the sled pushes - too dark out, and I still have to find it.

[skid]

Dumbbell hip thrusts - 50-10,10, SS'd with
DB t's - 15-10,10,

DB Lat raise - 15-12,12,12,12

DB rear delt flies - 20-15,15,15, SS'd with
DB shrugs - 50-15,15,15,

Alternating DB curl - 35-10,10,10, SS'd with
Hanging leg raise - BW-17,17,

Reverse BB curls - 55-15,15,15, SS'd with
Dips 3/4 BW-15,15,15

Leg extension 85-15,15,15, Good pump here! - SS'd with
Calf raises 200-15,15,15,

Incline tread mill - 20 Minutes at 115 Heart rate. Set incline at 4 and speed at 3.2.