Skid (Marc's) Log

[Skid]

Warm up circuit:
DB bench press - 35-25,25,25,25 - varied hand position (neutral - reverse - normal grip) in sets for ~8 each
Cable row - 135-25,25,25,25
DB laying fold-ins- 20-25,25,25,25

3 second eccentric bench then hard hit up
Bar-5
155-4
199-4,4,4,4,4,4,4 - short rest between sets

Accessory circuit (3 second tempo each way for all 3 exercises):
Lat pulldown - 145-12,12,12
Cross body tricep extension - 15-12,12,12,
Band pull apart @ chest level- red band-12,12,12,

[Skid]

Worked a long physical day today so down a bit on my energy levels

Warmup - 500M row

More warm up (14 minute non stop circuit):
Poliquin step ups with 70 pounds - 10
Band pull thru's - purple band - 10

Speed squat
bar-5
155-3
210-1
210 + 36 chains - 3,3,3,3,3,3

Accessory circuit:
hanging knee raise alternating sides - 16,16, 12
suitcase abs - 14,13,8, abs giving out on the 2nd/3rd sets
Frog stretch - 20 seconds x 3

[Skid]

Tricep overload day

Warm up circuit:
DB press - varying grips - 35-25,25,25,25
Cable Lat pull downs narrow grip - 115-25,25,25,25
Cable tricep press down with rope - 45-25,25,25,25

2+2 Tempo bench, no pause top or bottom, constant tension
Bar-10
165-10,10,10,10,10, These are hard, had to drop weight to complete sets of 10.
155-10,10,10,10,10,

Accessory circuit
DB pullover - 40-15, 50-15,15,
Single arm DB Sitting tricep extension - 15-15,15,15,
Incline bench chest supported rear flys - 10-15, 15-15,15,

Arms are baked

[Skid]

Warm up - 500M row

Workout specific warm up circuit (14 minutes nonstop):
Poliquin step ups - 80lbs - 10
Band pull thru's - 125lb green band - 10

Beltless Box Squat at 16" - Built a 14 x 16 x 18 box today in the shop. The pail I used last week was sketchy
Bar-5
155-5
265-3
315-3,3,3,3,3,3,
Last set


Sumo Deadlift
155-5
265-3
320-8,8,8, - cardio.
397-2 - Not sure sumo is any easier than conventional. Seems harder...

Dead hang knee to chest raises - 30 reps non stop

[Skid]

Warmup circuit:
DB bench - 35's - 12,12,12,12, varied hand position each set
Bilateral DB row - 35-12,12,12,12,
DB rollbacks - 20-12,12,12,12,

Speed Bench - fast down and faster up - non-stop
132+ doubled up yellow bands + chains - 3,3,3,3,3,3,3,3,

Accessory circuit
Prone incline DB row single arm - 40-15, 45-15, 50-15,15,
Cable OH tricep extension with rope - 45-15, 70-15, 90-15,15,
Incline supported Y raise - 5-20,20,20,

[Skid]

Had a company Christmas dinner & party last night so did yesterday's workout today.

Warm up - 500M row

More warm up (10 minute circuit)
Step ups with 80 lbs - 10
Band pull thru's - 125lb green band - 10

Speed squat
Bar-5
155-3
220-1
220 + 36 chains - 3,3,3,3,3,3,

Accessory circuit (1st two exercises to failure)
Hanging knee raise to sides - 20,17,14, less as I got tired
suitcase abs - 16,10,8, same as above
Tactical frog - 20 second hold - 1,1,1,

[Skid]

Warm up circuit
DB bench press (varying grips) - 35's -12,12,12,12,
Body weight rows in rack using bar at BP height - 12,12,12,12,
Seated tricep extensions - 20's - 12,12,12,12

2 count pause bench
bar-10
155-5
220-5,5,5,5,5,5,5,

Accessory circuit:
Lat pull down 5+5 tempo - 135-10,10,10,
Incline bench tricep extension 5+5 tempo - 25-10,10,10,
Seated lat raise with supinated grip -10's - 15,15,15,

[Skid]

Warm up - 500M row

Workout specific warmup circuit (14 minutes):
Poliquin step ups - 80-10
Band Pull thru's - 125 lb green band - 10

Beltless Box Squat on 12" box - These went fairly easy
bar-5
155-3
220-2
315-2,2,2,2,2,2,
last set


Sumo Deadlift
155-5
265-3
348-8,8,8,
425-2,1 - I suck at Sumo, but the previous sets did fatigue me. This was max effort. The last single I did conventional just to lift it into the rack to unload the weights. Felt just as heavy as sumo.
Heavy Sumo


Hanging Knee raise to chest - 31 non stop

[Skid]

Warm up - 500M row

Workout specific warm up circuit:
DB bench (varying grips) - 40's-12,12,12,12,
Lat pulldown - 160-12,12,12,12
Tricep press downs (rope) - 90-12,12,12,12

Tempo narrow grip bench with slight pause
199-8,8,8,
210-8,8,8
221-8,8,8, triceps were burning on the last couple sets

Accessory circuit:
Cable row - 180-15, 205-15,15
Tricep press downs - 90-15,15,15,
Cable delt rear flies - 15-15,15,15,

[Skid]

Last day of work until the New Year! - Whew, since I stepped down from my management job I've been outside in the cold working for the past couple weeks which takes a toll on the body.

Warm up - 500M row

More warm up (14 minute circuit back and forth)
Poliquin step ups - 90 lbs-10
Band pull thru - 125lb band - 10

Speed Squat
Bar-10
155-3
243-1
243 + 36 chains - 3,3,3,3,3,3,
Last set


Accessory circuit:
Hanging knee raise to sides - 20,20,16
Suitcase abs - 12,12,10,
Frog stretch 20 second hold - 1,1,1,

[Hardartery]

This does not seem to be the week to be outside in North America. Yikes.

[Skid]

Christmas Eve

Warm up - 500M row

Workout specific warm up circuit:
DB bench - 45's -12,12,12,12
Incline bench supported DB row to hips - 50-12,12,12,12
Reverse grip tricep press down - 90-12,12,12,12

Feet up bench - 2 second pause last rep
bar-10
155-5
220-5,5,5,5,5,5,5, (easy peasy)

Accessory circuit:
Tempo lat pulldown - 180-12,12,12,
Tempo DB fold-ins - 25-12,12,12
Incline bench y raise - 10-12,12,12

[Skid]

Warm up - 500M row

Not 100% today as I spend a couple hours shoveling heavy snow which quite fatigued me.

More warm up (did only a couple sets of each as I was tired today)
Poliquin step ups 90-10,10,
Band pull thru's Green band - 10,10,

14" box squat with SSB bar
bar-5
160-3
270-2
330-2,2,2,2,2,2,
Last set


Sumo Deadlift - barely got these done. First couple sets only did 4 but programmed for 6.
358-4,4,6,
381 + yellow band - 2 - video
Warm up - 500M row


Hanging knee raise - 30 non stop

[Skid]

Warm up circuit:
DB bench press - 35's -25,25,25,25
Cable row - 135-25,25,25,25
DB fold-ins - 20-25,25,25,25

Speed Bench
Bar-10
155-3
220-1
220+60 chains - 3,3,3,3,3,3,


Accessory Circuit
DB row - 105-10,10,10,
Seated tricep extension (cable) - 115-15,15,15,
cable face pull - 135-15,15,15,

[Skid]

Warm up - 500M row

Workout specific circuit:
Step ups - 80 lbs-10,10,10,10,10,10,
Band pull thru's - heavy green band - 10,10,10,10,10,10,

Speed squat
Bar-10
155-5
265-1
265 + 40 chains - 3,3,3,3,3,3, 45 seconds rest between sets
video


Accessory circuit (nonstop):
Hanging knee raise to sides - 26,14,15 went to failure on these and the abs
Suitcase abs - 11,9,8,
Frog stretch - 20 seconds - 1,1,1

[Skid]

Warm up - 500M row

Workout specific warm up circuit:
DB bench press - 35's-25,25,25,25, varied hand angle each set
Chest supported incline DB row - 40-20,20,20,20,
Side laying tricep extension - 15-25,25,25,25 - first time doing these

Paused Floor press (lowered in a tempo fashion, up explosively) - first time doing these as well.
243-5,5,5,5,5,5,5, - These seem useful for building strength off the bottom of the bench. Similar to box squats

Accessory circuit:
Tempo chinups - 7,7, - used a light band for assistance - still only managed 7 where I can do at least 10 normal pullups anytime.
Band tricep press down - heavy purple band -12,12,
DB lat raises - 10-15,15,

[Skid]

Warm up - 500M row

More warm up (circuit)
12" box step ups (each leg) 10,10,10,10,10,
Band pull thru's - 125lb green band - 10,10,10,10,10,

SSB squats
Bar-5
160-5
270-3
335-2,2,2,2,2,2, video last set


Deadlift
155-5 Sumo
265-2 - Sumo
375-1 - Sumo - Struggled with this and said f'it. Will do Sumo as an accessory, maybe.
375-5,5,5, conventional - much easier than sumo
397-2 + yellow band - 2,2, - video


Hanging knees to chest - 30

[Skid]

Warm up - 500M row

Pre-fatigue Bench Circuit:
DB bench press - 65's-12,12,12,12
DB chest supported incline row - 65's-12,12,12,12
DB side laying tricep extensions - 20-12,12,12,12

Paused bench Press:
Bar-12
155-5
265-1
293-3,3,3,3,3,3,
Video


Accessory circuit:
Tempo cable lat pulldown - 180-12,12,
Tempo supinated DB rollbacks - 25's-12,12,
DB lat raise - 15's-15,15,

Suitcase abs - 20,20,
DB curls - 35's-10,10,

[Skid]

Warm up - 500M row

More warm up (circuit)
Step ups to 12 inch block - 20lb-10,10,10,10,10, each leg
Band pull thru's with 125lb green band - 8,8,8,8,8

Speed squat
bar-10
155-5
265-3
265 + 60 chains - 3,3,3,3,3,3, ~45 seconds rest between each set.
last set


Accessory circuit
Hanging knee raise - 6 to each side - 1,1,1,
suitcase abs - 8,8,8,
Frog stretch - 20 seconds-1,1,1,

[Skid]

Workout specific warm up circuit:
DB bench press - 35's-25,25,25,25
Lat pull down - 135-25,25,25,25
Banded tricep extension - 25,25,25,25 - These fried my triceps

Feet up tempo bench
bar-10
155-5
220-8,8,8,8,8,8, - last sets went easier than the 1st few as my triceps recovered from the band work

Accessory circuit:
Body weight rows -10, 10
Tricep kick backs - 15-10,10, - should have went a little heavier with these but my triceps were tired.
Face pulls - 15,15