Skid (Marc's) Log

[Skid]

1st workout after meet:

500M row warm up

I dug out 5/3/1 workout that I got from Andy Baker a few years ago. This is a linear program that was quite successful for me when I did it last. I'll do this until I determine whether I will be invited to the Worlds in June which I should find out in a couple of weeks. If I'm not invited to the worlds I'm going to cut 25 pounds or so. I've got a Hawaiian vacation coming up in a couple months so I'll try to work on my beach body

OH Press
175-5,5,5, - All done at RPE 7 or so. Taking it easy to start...

Close grip bench
225-10, I'm going to follow Oldster's advice and work up to a body weight CGBP set of 20 reps. Could have done 5 or so more but taking it easy to start. I'll add a rep or so each week until I hit 20.
265-8,7,5, at rpe 8 or so.

Dips
BW-8,8,8, at rpe 7ish. No issues with my shoulders with these.

Cable tricep press downs
135-10,12,12,

[Skid]

Warm up 500m row

Squat
365-1 - Was going to do 3 sets of 5 but still felt sore, weak and creaky from the meet so dropped weight
315-5,5,5, - Last set felt the best

Chins
OH-BW-8,8,
UH-BW-6,8, - First set of supinated hurt my wrist a bit, 2nd was ok.

Strict BB Row
135-12,12,12, - Could have went heavier but didn't

Curls
95-12,12,12,

[Wilhelm]

Warm up 500m row

Squat
365-1 - Was going to do 3 sets of 5 but still felt sore, weak and creaky from the meet so dropped weight
315-5,5,5, - Last set felt the best

Chins
OH-BW-8,8,
UH-BW-6,8, - First set of supinated hurt my wrist a bit, 2nd was ok.

Strict BB Row
135-12,12,12, - Could have went heavier but didn't

Curls
95-12,12,12,

Felt the same way for squats yesterday.
Did pretty much the same thing, but 3X3
Had to get back on the horse though.

[Skid]

Felt the same way for squats yesterday.
Did pretty much the same thing, but 3X3
Had to get back on the horse though.

I should have taken an Advil:)

500M row

Comp Bench
275-5,5,5 - last set was @8 or so

Strict Press
190-3,3,3, - @7is

30 degree incline DB Bench press
65-12,13,16 - Pretty easy. Wish I had a 75 DB

Decline DB Bench press
85-10,10

Abz
Ab wheel-5,6, right elbow bothered me a bit
Reverse Hyper with red band - 10,10,
Hanging knee raise - 10,10,

[Skid]

500M row - 1:55

This week's post meet workouts were relatively light. Will up the effort next week.

Light Squat - 320-3,3,3, used SSB - Drove the bar up as fast as possible

Deadlift - Back's feeling better.
405-5,5,5,

Stiff Leg Deadlift
315-8,8,

Shrugs
315-15,15,15,

[Skid]

Warm up 500M row

Pause Bench - 250-3,3,3, @ easy

Close grip bench - 250-8,8,8, @ 6ish

DB OH tricep extension - 20-20,20, added 5 pounds 25-20

Tricep press down - 135-20,20,20, last set triceps were burning...

Leg lifts between tricep work - 10,10,10,10,10,

[Skid]

Warm up 500-M row

Squat
385-3,3,3, @7ish

Pause Bench
255-3,3,3, @ easy

Strict Press - Tried a wide and narrow grip. Both seemed about the same effort although I've only really trained with a narrow grip. Going forward I will alternate grips.
185-6,6,6, @ 8.5

Chins - Bodyweight - will add weight next time
OH-10,10
UH-10,10

Strict rows - non stop
155-12,12,

Curls-Will add weight next time
95-12,12,

Abz - Done while resting between sets of upper body work
leg raises-10,10,10
Ab wheel from knees - 6,10,10,

[Skid]

500M row warm up

Pause bench - 3 days in a row now - Some bench fatigue setting in...
255-3,3,3,@6ish

Close grip bench T&G
275-6,6,6,@9

DB Incline press at 45 degrees
55's -20,20,20,

DB Flyes
25's-20,20,
35's-20,

[Skid]

Got some good news/bad news today. The good news is that I'm on the Worlds team for the IPF Classic Worlds in Calgary in June. The bad news is that I'm on the Worlds team

I was just going to relax, and do some bodybuilding bro-type workouts for the next few months. Now I've got to bear down and work hard for the next three months!

Warm up 500M row

Pause Bench
255-3,3,3, - Went super easy today compared to yesterday. Prolly could have done 12 or so.

OH Press (Strict)
205-3,3,3, Took a medium grip.

DB Overhead tricep extension
25-20,20,20, - These bothered my left elbow. Will take a break on these for a while

DB Curl to OH Press - Did a curl then pressed the weight overhead in one motion. Had to get curls in somehow!
35-15,16,16,

Ab Wheel from knees- Stomach still a bit sore from two days ago
6,7,

[cole]

Congratulations on making worlds team

[Wilhelm]

So awesome!

Congratulations.

[Viola]

Congrats!

[Cellist]

Congratulations, Skid!

[Skid]

Thanks for the kind words Cole, Wilhelm, Viola, Viking!

Warm up 500M row

Light Squat with SSB - Went for speed on the way up.
360-3,3,3,3,3,

Pause Bench
255-3,3,3, - 5 days in a row. Didn't feel too bad!

Close grip bench
305-3,3,3, - Last set felt the best.

Deadlift
455-2, - felt a bit of a re-occurance of the tweak in my back on the second rep. Not taking any chances so dropped weight
425-3, - these felt better and a little light so added 10 pounds
435-3, - felt good, moved fast

Stiff leg deadlift
325-8,8,

Shrugs
325-15,15,

[Skid]

500M row warm up 1:56

Pause Bench
300-1
320-1,1,1, - 3 second pause - Program didn't call for a long pause, but the weights felt light today so why not?
275-3,3,3. - 3 second pause

Guillotine Bench
95-10, 20,
105-15,20 - Just trying to find an appropriate weight and getting shoulders used to the movement. Went light regardless.

DB OH Press
35-20 easy
45-20,20, few reps in the tank..

[Skid]

500M row 2:00

Squat - My squat is sucking right now -
405-1,
425-1,
365-5,
355-5,
345-5,

Pause Bench
275-3,3,3,

Low pin bench - Chest level
265-6,
255-6,6,

Chins
BW + 25
OH-6,6,
UH-6,6,

Strict row non-stop
165-12,12,12,

[Skid]

500M row warm up

Comp Bench - Used my new IPF Bull bar which came late yesterday. Very aggressive knurling compared to my Rogue's, maybe even more so than a comp Eleiko. Much stiffer as well compared to the Rogue's. Just waiting for my KG weights and collars now which should arrive Friday.
275-3,3,3,

Pin Bench at sticking point
245-6,6,6,

Curl to press with DB's
35-16,20,20,

EZ bar curl
95-12,15,16,

[Skid]

500M row

Comp Bench
275-3,3,3,

Close Grip Bench
300-3,3,3,
185-15,15,15,

Tricep Cable Push down
135-20,20

[Skid]

The gravity in Paradise Valley just increased 2.2 times! Received my new IPF legal Bull KG calibrated weights today. My first thought as I unloaded everything was these things are heavy! The 25KG plates are 55 pounds or so.

There is quite a difference in quality between the Bull precision calibrated weights and my old Standard brand weights. The Bull weights fit tight on the bar with zero slop. The collars are precision machined and work very smoothly. The bar is quite aggressively knurled; My deadlift actually hurt my hands a bit today.

Warm up 500 M row

Weights in KG...

Squat with SSB
170-2,
150-3,3,3,3,

Comp Bench
125-3,3,3

OH Press
95-3,3,3

Deadlift
195-3,3,3,

[Skid]

500M row warm up

Weight in KG

Comp Bench
135-1
150-1,1,1.
110-8,8,8,

45 degree incline bench close grip T&G
90-10
85-10

Dips
BW-10,10,10,

Leg raise from rings
10,10,10,