Skid (Marc's) Log

[Skid]

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. +++

Yeah, I think he's trying to kill me with volume right now. Next week intensity goes up...

[Skid]

Warm up - 500M row in 1:58

Glute raise - 10,10 each leg

Deadlift with 77.5% of 1RM
445-4,4,4,4,

Rack pull from knee at RPE 7,8,
540-5 @7
590-5 @8

Beltless ATG SSB squat with 65% of 1RM
310-6,6,6,

Neutral grip pull up with BW+10%
25-5,6,7,

Reverse grip curl @RPE 8
85-8,8,

Hammer Curl - Don't much care for the reverse grip curls as programmed so did the last set doing hammer curls
45-8

[Skid]

Warmup - 500M row in 2:01

Scapular Pushup - 10,10,
X-band walk - Red band - 10,10, each leg
Plyo pushup - 8,8,8,8,

Medium grip comp press @75% of 1RM
275-3,3,3,3,3,

1 arm land mine press
Bar+110 - 8,8,8,8, each arm

Incline Powell raise
10-12
20-12,12,

Cable Face Pull
110-20,20,20,20,

Bent over reverse DB fly
35-12
45-12,12,

[Skid]

Warm up - 500M row in 2:09

X-band walk - 10,10, each leg with red band

Squat @82.5% of 1RM
395-3,3,3

Squat @ 65% of 1RM
315-6,6,

1 second Pause Deadlift on 1 minute intervals @65% of 1RM
375-15 singles

Wide grip seated cable row @ rpe-8
270-10,10,10,10,

DB split squat @rpe8
90-15,15, each leg

Weighted plank for 1 minute holds
25-1,1,1,

[Skid]

Warm up - 500M row in 2:01

Scapular pushup - 10,10,

Comp Bench
315-2@85% of 1RM
295-3,3,3,@80% of 1RM

3 second pause bench
255-4,4,4,4,@70% of 1RM

Neutral grip cable lat pull-down
270-8,8,8,8,

DB floor press
55-15,17,

Straight bar tricep cable press-down
160-10,10,10,

Band pull-aparts
20,20,20 - red band

Ab wheel rollouts from knees
5,7,

[Skid]

Warm up - 500M row - 2:02

Glute raise - 10, 10, each leg

Deadlift
425-3@75% of 1RM
460-3@80% of 1RM
500-3@87.5 of 1RM - last rep was the best form wise; have to remember to keep driving up with my legs...

Deadlift volume
405-5,5, at 70% of 1RM

Tempo Squat 4.0.0. @ 60% of 1RM
285-4,4,4,4,

Explosive Pendlay row @ rpe 6
225-5,5, seemed a bit light...
245-5,5,

Incline bench DB curls
35-10,10,10,12,

Reverse hypers - did these on my GHR with bands
Orange -10,
red - 12,12,12,

[Skid]

Warm up - 500M row in 2:04

Scapular Pushup - 10,10,

Comp Bench @70% of 1RM
265-5,5,5,

Tempo Bench 4.0.0 (4 seconds descent) @ 72.5% of 1RM
275-3,3,3, - 1st time doing these - harder than I thought they would be...

Seated dumbbell press
55-10,10,10,10 each arm

Lateral DB raise
20-10,10,10,10,

Cable Face pull
100-20
110-20
120-20

[Skid]

Warm up - 500M row

X band walk - 10,10 each leg with red band

Squat
370-4@77.5% of 1RM
395-3@82.5%
415-2@87.5%
335-6,6,@70%

1 second Pause Deadlift @ 67.5 of 1RM - 1 Every minute on the minute
405-12

Chest supported BB row
225-6,6,6,6,6, @ rpe8

DB Split Squat
90-12, 15, each leg @ rpe6

Weighted plank 1 minute hold
25-1,1,1,

Squat Video last heavy set: 415-2

[cole]

looks good skid. strong squats.

[Skid]

Thanks Cole!

Warm up - 500M row in 1:58

Scapular push up - 10,10,

Comp Bench @ 82.5% of 1RM
305-2,2,2,2,

Medium grip 1 board press @ 73% of 1RM
275-6, seemed too light
295-6,6,

Neutral grip lat pulldown @rpe8
270-8,8,8,8,

DB floor press - to exhaustion
55-25,25,

Tricep push down
180-10,10,10

Band Pullaparts
20,20,20

Last set of comp Bench

[Skid]

Warm up - 500M row - 2:02

Glute raise - 10, 10, each leg

Deadlift
460-1@80%
490-1@85%
530-1@92%
420-4,4,@72.5%

530-1


1 second pause squat@65% of 1RM
345-3,3,3,3,

Pendlay rows
255-5,5,5,5,5

Curls - dumbbell variations
35-10,10,10,10,

Reverse hypers
12,12,12 with bands

[cole]

is that your garage gym? nice pull you are a beast

[Skid]

Thanks Cole, and yes my home gym is in my garage.

Warmup - 500M row

Scapular Pushup-10,10

Pin press at chest level - 75% of 1RM
275-4,4,4,4,4,

Press variations:
70 degree incline barbell press
155-10
165-10
Seated DB press
55-10,10,

Shoulder Pre-hab stuff:

DB Lat raise
Front-20-10, 25-10
Side - 20-10, 25-10,

Cable Face pulls
135-20,20,20,

Band pull-aparts
Red-20
Blue-20,20,

[Skid]

Warm up - 500M row

X band walk
Red band - 10,10 each leg

Comp Squat
415-3,3, - Bar speed dropped a bit on the 2nd set last rep so dropped 10 pounds
405-3
365-5,5,

Last heavy set. I normally do a side view, but to be different I give you an ass view :




Deadlift - Every minute on the minute (forgot to pause these )
420-12 singles

Chest supported row
185-10
205-10
215-10,10,

Split squat
90-10,15, each leg

Weighted plank - one minute holds - hate these...
35-1,1,1,

[Skid]

Warm up - 500M row

Activation - Scapular Push up - 10,10,

Comp Bench- @90% 1RM
330-1, Should have been for 2 but it felt too heavy. Dropped 10 pounds
320-2, Felt "easy", added 10 pounds
330-2, went ok, see video...
305-3,3,3, @ 82.5% 1RM

330-2



3 second pause, soft touch bench @73% 1RM
265-4,4,4,4,

Neutral grip lat pulldowns
305-8,8,8,8,

DB floor press
65-20,25

Tricep press down
135-10,10,
145-10

Band Pull-aparts
Blue band-20,20,20, Triceps officially toasted...

[Wilhelm]

Those moved well considering you had already done heavy reps before.


I finally googled scapular push ups.
Gonna give them a try.

[Skid]

I finally googled scapular push ups.
Gonna give them a try.

They are easy and may help activate the shoulders for benching. They're part of the program so I do them...

Warm up - 500M row

Single leg glute raise - 10,10, each leg

Deadlift - Lower back was bothering me a bit already before I started.
445-3@77.5%, - Seemed to go well
475-3@82.5%, - Went well but pulled something under my left rib cage
515-2@87.5-90%, - Supposed to be 3, but between my achy lower back, sore ribz, and going full out at 90@% I didn't try for a third
430-5,5,@75% - Debated even doing these. Second set went better than the first

4 second down tempo squat (4.0.0)
300-4,4,4,4,@62.5% Used SSB.

Rows - skipped due to sore back
DB Curls - 35-10,10,10,10, Never miss curls
Hypers - Skipped due to sore back

[Skid]

Warm up - 500M row

Scapular pushup - 10,10,
Scapular pullup - 10,10,

Comp bench @72.5% of 1RM
265-3, Tried the "Jap" grip on these. Actually had to lower the pins from the normal height just to reach the bar. Didn't feel that great on my wrists so went back to my normal grip
265-5,5,5,

4 second down bench (4.0.0) @75%of 1RM
275-3,3,3,

High incline press (75 degree angle)
175-8,8,

Seated DB press
65-8,8,

Lat raise with 1 second hold
Side - 20-10,10,
Front - 20-10,10,

Cable Face pull
160-15,15,15,15,

[Skid]

Warm up - 500M row

Back and lower left rib sore. Could feel both throughout today's workout. Didn't do last exercises as they bother my back.

X Band walk - Red band for 10,10, each leg

Squat
385-4@80%1RM
405-3@85%
430-2@90%
360-5,5,@75%

430-2 - Depth a little suspect. From now on taking side video of squats...


Pause Deadlift every minute on the minute
430-10 singles

Chest supported row
225-6 little too light
235-6,6,6,6,

Split squats - Didn't do
Weighted plank - Didn't do

[Skid]

500M row warm up

Comp Bench
335-1
320-2,2,2,



Medium grip 1 board paused bench
275-6,6,6,

Lat Pulldown
270-8,8,@8
315-8,8,@9.5+

Tricep pressdown
180-8,8,8,

Band Pull-aparts
Blue band-20,20,20,