Skid (Marc's) Log

[Skid]

I've been pushing hard for the past few weeks, so this week is a recovery week for me.

Band Pull-aparts
10,10, with red band

Squat
355-3
405-1

Deadlift
445-3,3

Wide grip seated row
360-5,5,

[Skid]

Recovery week cont.

500M row

pushup warm-up
10,10

Comp Bench
275-3
315-1

Press
175-5,5,

1 arm row
85-10,10

[Skid]

I've hired a new coach to get me through to the Nationals in February, so am no longer getting programming from Jordan.

New Coach is Avi Silverberg - http://www.pursuitofstrength.com/about.html

He's also the meet director for the Nationals http://www.cpunationals2018.com/ so he's definitely involved in the powerlifting scene.

Still finishing recovery week...

500m Row - 1:53

Single leg Glute Bridge (Deadlift warm up)- 10,10

Deadlift
435-3 @ 75% of 1RM
495-1 @85% of 1RM

Pin Squat with pins set halfway in ROM
285-5 60% of squat 1RM
335-5 70% of 1RM

Leg Press - Hillbilly style
315-10, 10, @RPE 6

[Skid]

Last day of recovery week

500M row

scapular pushup - 10,10

X band walk - 10, 10

Pin Press at Chest with 75% of 1RM
275-3,3,3

Explosive Pendlay Row with comp bench grip at rpe 7
225-5,5,5

Band Pull-aparts
red band - 20,20

[cole]

These are some new fancy exercises.

[Skid]

These are some new fancy exercises.

Got to do what the coach says. Next week I'm doing paused 2 board presses among other things. Hard to argue with a guy who benched 661 in IPF competition...

[cole]

oh my god 661 would go right through my body to the floor

[Skid]

500M row warm up

Band Pull apart - red band - 10, 10

Squat - 72.5% of 1RM
345-5,5,5,5,5

1 Count pause deadlift - 55% of 1RM
315-6,6,6,6

1 arm landmine row - grip sleeve part of bar
90+bar - 8,8,8, @ rpe 8

Split squat with rear leg elevated
70-10,10,10 each leg

Plank - 1 minute hold
BW-1m,1m,1m

[Skid]

Warm up - 500M row

Scapular pushup
BW-10,10,

Comp Bench @ 70% of 1RM
255-6,6,6,6,6,

2 Board Pause Bench
255-5@6
285-5@7
315-5@8

Tempo Dumbbell flat bench (2.1.2) @ rpe8 for 12 reps
65-8 Crap, harder than I thought it would be
55-10 - I'm not dropping anymore weight dammit!
55-12

Horizontal body row with bench grip for Max reps at BW - 17 reps

Medicine ball pushup BW for 10-15 reps at rpe 8
8,15,13, - Found I needed chalk on the first set

Band pull aparts - 80 total (did 20 x 4)

Feel swole like a bench bro now...

[Skid]

Warm up - 500M row

Activation - Glute March - 10, 10, each leg

Deadlift @ 72.5% of 1RM
420-4,4,4,4,

Rack Pull 4 inches off floor @ RPE-7,8,
430-5@7
460-5@8

High Bar Squat @ 60% of 1RM
290-8,8,8,

Neutral Grip Pullup- AMRAP
BW-7,9,10,- haven't done these for a while, took a couple sets to get the groove...

Reverse grip curl - @ rpe8
65-10,10,10, - haven't done these before so went fairly light on these.

[cole]

Do you like high bar as an assistant to low bar? Is there carryover?

[Skid]

Do you like high bar as an assistant to low bar? Is there carryover?

It's a way for me to get in some additional squat volume and hypertrophy without overstressing me and affecting recovery since the weight was only 60% and the reps were higher at 8. It also targets the quads a little more than low bar.

[Skid]

Warm up - 500M row

Activation -
Scapular pushup - 10,10
X band walk with blue band - 10,10,
Plyo-pushup BW-8,8,8,8,

Medium grip pause bench @ 65%1RM
240-5,5,5,5,5

1 arm landmine press @rpe8
90+bar-8,8,8,8, each arm

Incline Powell raise @rpe7
10-12,12,12, each arm

Seated rope face pull 80 total
90-10,20,20,15,15,

Bent over reverse dumbbell fly
20-12,12
25-12

[Skid]

Warm up - 500M row

Band Pull aparts - 10,10, red band

Squat at 75% of 1RM
360-4,4,4,4,4,4,

Paused Deadlift @ 57.5 of 1RM
330-6,6,6,6,

1 arm landmine row using end of bar
100+bar-8,8,8, at rpe8

Split squat with rear leg elevated
90-10,10,10 each leg

Weighted plank
10-1min,1min,1min

[Skid]

500M row

Scapular Pushup - 10,10,

Comp Bench
265-5,5, @ 72.5% of 1RM
275-5,5,5, @ 75% of 1RM

2 Board Comp Bench
265-6@rpe6
285-6@rpe7
300-6@rpe8

2.1.2. Tempo DB Bench
55-10,10,10, @rpe8

Body Row with Bench Grip
10,12,13,

Cable Tricep Ext with Palms up
90-10,15,15

Band Pull aparts (80)
20,20,20,20 red band

[Skid]

Warm up - 500M row

Glute raise - 10,10 each leg

Deadlift @ 75% of 1RM
435-5,5,5,5,5, 1st set is always the hardest for me with deadlifts

Rack pull from knee
500-6@7
575-6@8

Beltless high bar squat ATG @62.5% of 1RM
295-7,7,7

Neutral grip pullup BW+5%
12.5-6,6,7,@rpe8

Reverse grip BB Curl
75-10,10,8,9 @rpe8

[Skid]

Warm-up - 500M row

Scapular Pushup - 10,10

X band walk - 10,10.

Plyo pushup - 8,8,8,8,

Medium Grip Comp Bench @ 70% of 1RM
260-4,4,4,4,4,

Landmine 1 arm press @ rpe8
100-8,8,8,8 each arm

Incline Powell raise @rpe7
10-12 each arm,
20-12,12,12 each arm

Rope face pull (80 total)
100-20,20,20,20

Reverse bent-over DB fly @rpe7
25-12
35-12,12,

[Skid]

500M row warm up in 2:02

Band Pull apart - red band/blue band - 10, 10

Squat - 77.5% of 1RM
370-5,5,5,5,5

1 Count pause deadlift - 60% of 1RM
345-6,6,6,6

1 arm landmine row - grip sleeve part of bar
110+bar - 8,8,8, each arm@ rpe 8

Split squat with rear leg elevated
110-10,10,10 each leg

Weighted Plank - 1 minute hold
25-1m,1m,1m

[Skid]

500M row 2:01

Scapular Pushup - 10,10,

Comp Bench
285-4,4,4,4,4,4 @ 77.5% of 1RM

2 Board Comp Bench
285-5@rpe6
315-5,5,@rpe9

2.1.2. Tempo DB Bench
65-8,8,8, @rpe8

Body Row with Bench Grip
12,12,12

Cable Tricep Ext with Palms up
100-15,15,15

Band Pull aparts (80)
20,20,20,20 red band

[Wilhelm]

Looks like your new couch has a hell of a plan for you, @Skid

I don't know how to interperet any of this, other than that you are clearly putting in the work. +++