Skid (Marc's) Log
Moderator: Chebass88
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
No row today - R hip is sore so trying not to stress it
Bench
Bar-20
177-10
243-5
282-3
320-3,3,
309-3 - dropped weight for last set - I'm doing an aggressive bench program and didn't know if I would get a 3rd rep on 320.
Circuit 1
Bench grip BB row - 188-10,10,
Lat pull down - 270-10,10,
Lying tricep extension with easy curl bar - 110-10,10,
Circuit 2
Cable cross body tricep extension 50-12,12
Straight arm band pull-aparts red band - 15,15,
DB curl - 40's-12,12,
Bench
Bar-20
177-10
243-5
282-3
320-3,3,
309-3 - dropped weight for last set - I'm doing an aggressive bench program and didn't know if I would get a 3rd rep on 320.
Circuit 1
Bench grip BB row - 188-10,10,
Lat pull down - 270-10,10,
Lying tricep extension with easy curl bar - 110-10,10,
Circuit 2
Cable cross body tricep extension 50-12,12
Straight arm band pull-aparts red band - 15,15,
DB curl - 40's-12,12,
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Same workout more or less as last Monday
Warm up - 500M row
Squat
Bar-10
155-5
265-1
315-6
353-4
385-8,8,8, - Last week of 8's, going to 6's next week
Calf raise
199-12,12,
GHR - Yellow band-11,11,
Suitcase abs - 26
Frog stretch - ~30 seconds - good for the hips
Hanging Knee raise - 16
Warm up - 500M row
Squat
Bar-10
155-5
265-1
315-6
353-4
385-8,8,8, - Last week of 8's, going to 6's next week
Calf raise
199-12,12,
GHR - Yellow band-11,11,
Suitcase abs - 26
Frog stretch - ~30 seconds - good for the hips
Hanging Knee raise - 16
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Warm up - 500M row
Bench
bar-20
172-10
242-5
287-5,5,5,
DB incline bench
45-10
95-10
DB delt raise
10-10
15-16
Tricep push down
145-12,12
Face pulls (black band) - 12,12,
EZ bar curl
110-8,8,
Bench
bar-20
172-10
242-5
287-5,5,5,
DB incline bench
45-10
95-10
DB delt raise
10-10
15-16
Tricep push down
145-12,12
Face pulls (black band) - 12,12,
EZ bar curl
110-8,8,
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Warm up - 500 meter row
Deadlift
155-5
265-1
330-1
385-4
440-2
491-2 - Video
385-8
Power shrugs
385-8,10
Stiff leg deadlift
275-5,5,
BB Row
275-5,5,
Chin ups
BW+25-6,5,
Good morning
210-5,5,
Ab wheel-12,12,
Deadlift
155-5
265-1
330-1
385-4
440-2
491-2 - Video
385-8
Power shrugs
385-8,10
Stiff leg deadlift
275-5,5,
BB Row
275-5,5,
Chin ups
BW+25-6,5,
Good morning
210-5,5,
Ab wheel-12,12,
- Skid
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- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
elt a bit tired today so focused only on the important stuff.
Bench - This is the end of a 6 week cycle which called for a heavy single as a test for the next cycle. I was programmed for a bit more weight, but since I failed this weight 2 weeks ago and had difficulty with completing all the reps in the subsequent day's training I cut back the weight. The weight seemed appropriate...
Bar-10
175-5
242-2
282-1
320-1
359-1 video - heavy single - My youngest boy (just turned 15) spotted me
282-5 Back off set
Bench grip BB row
200-10,10, strict
Went through the motions on the following. Didn't really try hard.
Extra wide grip OH Chin ups - 5,5,
DB Standing tricep extensions - 35-5,5,
Bench - This is the end of a 6 week cycle which called for a heavy single as a test for the next cycle. I was programmed for a bit more weight, but since I failed this weight 2 weeks ago and had difficulty with completing all the reps in the subsequent day's training I cut back the weight. The weight seemed appropriate...
Bar-10
175-5
242-2
282-1
320-1
359-1 video - heavy single - My youngest boy (just turned 15) spotted me
282-5 Back off set
Bench grip BB row
200-10,10, strict
Went through the motions on the following. Didn't really try hard.
Extra wide grip OH Chin ups - 5,5,
DB Standing tricep extensions - 35-5,5,
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Long day;Transferred all the turkeys into their new coop and run today, then drove down to Vancouver to pick up my daughter and all her stuff from university.
Warm up - Usual rowing machine
Squat
Bar-5
155-5
265-2
320-6
375-3
408lb - 6,6,6,
Followed up with calf raises, GHR, suitcase abs and frog (hip) stretches
Warm up - Usual rowing machine
Squat
Bar-5
155-5
265-2
320-6
375-3
408lb - 6,6,6,
Followed up with calf raises, GHR, suitcase abs and frog (hip) stretches
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
I'm starting my next cycle of bench training this coming Sunday, so today was a light maintenance/screw-around day with no real objective in mind.
Warm up - Usual 500M row
Bench
Bar-12
155-5
265-5,5,5, long pauses on chest concentrated on driving the weight off my chest and up as fast as possible.
Overhead press - Haven't done these in what must be a year or so
Bar-10
155-5,5,5, - I didn't try pushing things too hard so stopped with 4-5 reps in the tank
DB incline press
65-12,12, - I have been doing incline DB presses so perhaps these have helped maintain strength in the OHP
DB delt raise
15-10
20-10
Warm up - Usual 500M row
Bench
Bar-12
155-5
265-5,5,5, long pauses on chest concentrated on driving the weight off my chest and up as fast as possible.
Overhead press - Haven't done these in what must be a year or so
Bar-10
155-5,5,5, - I didn't try pushing things too hard so stopped with 4-5 reps in the tank
DB incline press
65-12,12, - I have been doing incline DB presses so perhaps these have helped maintain strength in the OHP
DB delt raise
15-10
20-10
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Warm up - Rowing machine
Deadlift
155-5
265-1
330-1
397-4
447-2
502-2 - Video - felt heavy, have to remember to keep my knees locked at the top
397-9
Power Shrug
397-10,10,
Stiff leg deadlift
287-5,5,
BB row
287-5,5,
Chinups - underhand grip
BW +35 - 5,5,
Good mornings
220-5,5,
Ab wheel - 15
Deadlift
155-5
265-1
330-1
397-4
447-2
502-2 - Video - felt heavy, have to remember to keep my knees locked at the top
397-9
Power Shrug
397-10,10,
Stiff leg deadlift
287-5,5,
BB row
287-5,5,
Chinups - underhand grip
BW +35 - 5,5,
Good mornings
220-5,5,
Ab wheel - 15
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Bench day - Back is a bit sore and I'm fatigued from splitting and stacking ~ 2 cords of wood over the last couple days from some trees I knocked down a few weeks ago. I guess I'm not as young as I used to be. The mind is willing but the body isn't!
Comp bench - Starting my new 6 week cycle which should take me right into my next competition.
Bar-12
161-10
231-5
271-3
304-2
341-1,1,1,1,
Bench grip barbell row (non stop/strict)
176-10,10,
Ultra wide grip OH chinups-6,6,
Lying tricep extensions with EZ curl bar
110-10,10,
DB curls
35-12,
40-10,
Comp bench - Starting my new 6 week cycle which should take me right into my next competition.
Bar-12
161-10
231-5
271-3
304-2
341-1,1,1,1,
Bench grip barbell row (non stop/strict)
176-10,10,
Ultra wide grip OH chinups-6,6,
Lying tricep extensions with EZ curl bar
110-10,10,
DB curls
35-12,
40-10,
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Warm up - usual 500M row
Squat
Bar-5
155-5
265-2
315-6
385-2
435-5,2,5, Mis-grooved the second set and said screw it to repeating , video last set
Calf raise
199-10,12,
GHR with yellow band - 10,8,
Suitcase abs - 30 (failure)
Frog stretch - 30 seconds
Hanging knee raise to chest - 25 (failure)
Squat
Bar-5
155-5
265-2
315-6
385-2
435-5,2,5, Mis-grooved the second set and said screw it to repeating , video last set
Calf raise
199-10,12,
GHR with yellow band - 10,8,
Suitcase abs - 30 (failure)
Frog stretch - 30 seconds
Hanging knee raise to chest - 25 (failure)
- Hardartery
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- Joined: Sat Nov 21, 2020 6:28 pm
- Location: Fat City
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Thanks @Hardartery
Warm up - 500M row
Bench ( 3 count pause)
bar-10
160-10
242-5
272-3
304-3,3,3,
Overhead Press - 2nd week doing these
bar-5
165-5,5, + 5kg from last week. Will add 5kg/week until things get difficult, likely next 2-3 weeks
DB incline press
40-10
75-12,12,
DB delt raise
20-10,10,
Warm up - 500M row
Bench ( 3 count pause)
bar-10
160-10
242-5
272-3
304-3,3,3,
Overhead Press - 2nd week doing these
bar-5
165-5,5, + 5kg from last week. Will add 5kg/week until things get difficult, likely next 2-3 weeks
DB incline press
40-10
75-12,12,
DB delt raise
20-10,10,
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Warm up - 500M row
Bench
Bar-10
160-10
232-5
272-5,5,5,
OH Press - Moved this from Thursday to Sunday to even out my pressing day workload better
Bar-5
177-5,5,
Bench grip barbell row
183-10,10,
Wide grip overhand chins
BW-7,7,
Lying tricep extensions
115-10,10,
DB curls
40-10,
45-10,
Bench
Bar-10
160-10
232-5
272-5,5,5,
OH Press - Moved this from Thursday to Sunday to even out my pressing day workload better
Bar-5
177-5,5,
Bench grip barbell row
183-10,10,
Wide grip overhand chins
BW-7,7,
Lying tricep extensions
115-10,10,
DB curls
40-10,
45-10,
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Warm up - 500M row
Squat - Had a poor showing today. Legs were sore, I felt and was weak for some reason and was a little light headed after some of the lighter warm ups.
Bar-10
155-5
265-3
315-5
385-2
430-1 - getting worried as these felt heavy
462-1,1, - These were supposed to be 3 sets of 4 but no way today. These singles were near 100% effort
352-1 - thought I'd do a set of 5 or so but ran out of strength entirely
155-10 - Did these ass to grass and beltless. Kinda felt good to do these.
Not sure what the issue today was with squats. Kind of concerning 5 weeks out from my meet. However I've been doing a lot of physical work on the farm and at work so maybe that's taking away from my training. Maybe I'm sick too since I don't normally get light headed/dizzy on warm ups. I think I will add a light squat day before deadlifts on Thursday just to keep in the groove as maybe a week between squats is too much.
Calf raise
155-15
GHR with yellow band - 10,10,
Suitcase abs - 31 (failure)
Frog stretch - 30 seconds
Squat - Had a poor showing today. Legs were sore, I felt and was weak for some reason and was a little light headed after some of the lighter warm ups.
Bar-10
155-5
265-3
315-5
385-2
430-1 - getting worried as these felt heavy
462-1,1, - These were supposed to be 3 sets of 4 but no way today. These singles were near 100% effort
352-1 - thought I'd do a set of 5 or so but ran out of strength entirely
155-10 - Did these ass to grass and beltless. Kinda felt good to do these.
Not sure what the issue today was with squats. Kind of concerning 5 weeks out from my meet. However I've been doing a lot of physical work on the farm and at work so maybe that's taking away from my training. Maybe I'm sick too since I don't normally get light headed/dizzy on warm ups. I think I will add a light squat day before deadlifts on Thursday just to keep in the groove as maybe a week between squats is too much.
Calf raise
155-15
GHR with yellow band - 10,10,
Suitcase abs - 31 (failure)
Frog stretch - 30 seconds
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
I gave some thought to my lack of strength and energy squatting yesterday. At my age (turning 60 in August) I'm probably not getting enough recovery. Between my job and tasks I need do on the farm, these are things I pretty much have to do so no choice there. With regards to training, I'm doing a fair bit of accessory work. With 5 weeks to go before my meet, it's time to drop everything except for the main lifts to allow for maximal recovery. Going forward to my meet my training will be something like this:
Sunday - Bench
Monday - Squats
Wednesday - Bench
Thursday - light speed squats with chains, Deadlift
Sunday - Bench
Monday - Squats
Wednesday - Bench
Thursday - light speed squats with chains, Deadlift
- Skid
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- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Bench - Still shedding fatigue - Tired, didn't feel like working out today. Nice that I'm only doing 1 exercise so it went quick
Bar-10
165-10
242-5
275-3
315-2
352-1 - Was supposed to do 4 singles at this weight but the first moved too slow so dropped 10kg
330-1,1,1,
Bar-10
165-10
242-5
275-3
315-2
352-1 - Was supposed to do 4 singles at this weight but the first moved too slow so dropped 10kg
330-1,1,1,
-
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- Location: Ft Collins, Colorado
- Age: 40
Re: Skid (Marc's) Log
you were hitting it pretty hard for multiple sets in a row. i like your new setup though
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Speed squats
Bar-5
155-5
200 + 40 chains - 3,3,3,3,3,
Deadlift
155-5
265-2
330-2
396-2
440-2
Bar-5
155-5
200 + 40 chains - 3,3,3,3,3,
Deadlift
155-5
265-2
330-2
396-2
440-2
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
- Skid
- Registered User
- Posts: 1832
- Joined: Sun Oct 15, 2017 9:11 am
- Location: Paradise Valley
- Age: 60
Re: Skid (Marc's) Log
Comp Bench - Medium day
Bar-12,
165-10
242-5
275-3
315-3,3,3,
Bar-12,
165-10
242-5
275-3
315-3,3,3,