Skid (Marc's) Log

[Skid]

Warm up - 500M row

Glute raise - 10, 10,

Deadlift - I've been bothered with a sore back for a couple weeks now, and last week pulled a muscle under the bottom of my left rib cage doing 475-3 which was fairly easy. At the end of the workout today I could hardly get my shoes off due to pain.
475-1,
505-1, went pretty fast considering my back issues.
540-Fail - Back said no
445-Fail - Back said no more deadlifts period

Paused squat at 67.5%
320-4,4, - didn't complete last two sets through due to back pain.

Rows - skipped

Curls with easy curl bar
105-10,10,10,10, strict

Reverse hypers - skipped

[Wilhelm]

Aiee, bummer.
At least you're still a ways out from your meet (iirc)

[Skid]

My meet is on the 21st (Wednesday), so not that far off. There's over 500 lifters so the meet is a week long.

I took an Advil last night which seemed to help, but still pretty sore this morning. Still managed a decent pressing workout today.

Warm up - 500M row

Scapular push up and chins - 10,10, each

Pin press at chest @ 77.51RM
285-4,4,4,4,4 all @rpe6-7ish - weight seemed really light today. Had to check to see if I miss-loaded the bar.

High incline press (75 degrees+)
185-6@pre8,
185-8@rpe9.5

Seated DB press
65-8@rpe 8
65-10@rpe9.5

DB Lat raises (side and front alternating)
25-10,10,10,10,

Cable Face pulls
180-15,15,15,15,

[Skid]

Warm up - 500M row

Back still sore, but much better today. Didn't affect any lifts.

Just over 2 weeks out from the Nationals.

Squat
365-1
405-1
430-1
450-1 Form was a little off, and I went a little too deep. This was close to 95% of 1RM as I rounded up in weight. See video.
350-3,3,3,



Seated cable row
270-8,8,10,10,

Cable curls
135-8,9,10,10,

[Wilhelm]

Went down, came back up. That's a win.

You'll get it dialed.

[cole]

actually pretty fast for being 95%, i saw you rocked back slightly on you heels (i do that all the time dammit)which killed some drive speed, but hey, looked pretty good.

[Skid]

Thnks Wilhelm and Cole. Yeah, I rocked and lost tightness.

[Skid]

Warm up - 500M row

Scapular push up and pull ups - 10,10, each

Comp Bench
315-1,
330-1@90%1RM
342.5-1@93%1RM - See video
285-4,4,4,@77.5%1RM



Incline DB Bench
65-12,12,12,12,@rpe 6 or less

Tricep cable push down
180-10, stopped after 1 set as this irritated my elbow. Now taking any chances on anything now...

Band Pull aparts - 20,20,20 blue band

[Skid]

Back still sore. Got even worse after my bench presses Tuesday. My small arch seemed to worsen things.

Warm up - 500M row

Glute raises - 10,10,

Deadlift - Rx - Work up to opener followed by back off sets of 75% of 1RM
475-1, - Seemed heavy
500-1 - Didn't want to go much heavier than this as I want my back to get better. Seemed to move ok - See video
425-3,3,3, - Back off sets at 75% of 1RM



Squat - 4x4@70%
335-4,4,4,4, - Weight seemed light and the bar moved fast.

Pendlay Rows
225-5,5,5,

Curls
EZ curl bar + 90 - 10,12,12,

[Skid]

Warm up - 500M row and scapular stretch

2 second pause bench @ 70%
255-4,4,4,4, easy...

Rx was Dumbbell OH press followed by DB lat raises - Forget that! Did some real shoulder work! Who cares if my comp is 10 days out

OH Press
225-1, was going to stop there and do a couple back off sets but...
240-1, felt good, why not go for 5 more?
245-1, Went not too bad considering I haven't done any BB OH pressing for a while - see video.
185-5,



Face pull
135-20,20

[Skid]

Squat - Rx - work up to a second attempt followed by 3 back off sets at 77.5% of 1RM
415-1
445-1 - Opener? 1st video (Sorry for the poor quality video on both...)
465-1 - likely second attempt - 2nd video -
370-2,2,2,





Deadlift - Last deadlifts before my meet next Wednesday. Back still sore...
405-1
460-2

[Skid]

Warm up - 500M row and other stuff

My competition is 8 days out and these are my last heavy singles (did squats yesterday, and deadlifts last week).

Comp Bench
315-1,
340-1, Likely my opener. Went really fast today LOL
355-1, 2nd attempt - Might have to pause a bit longer,
295-3,3,3,

340 went really fast


355

[Skid]

dupe - forum issues - got error code for some reason so I reposted

General Error

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An SQL error occurred while fetching this page. Please contact the Board Administrator if this problem persists.

[Wilhelm]

Have fun and slay, @Skid

[Skid]

Thanks Wilhelm,

Warm up - 500M row and other activation stuff

Squat - Rx was 75% for 3x3
360-3,3,3, - First set everything was a bit creaky after my heavy singles Monday. After that things felt a bit better.

Deadlift - Rx 80%-2x2
455-2,2, - Wasn't sure if I should even do these 6 days out from my meet. They went pretty well and my back doesn't feel any worse.

[Skid]

Warm up - 500M row and other stuff

Easy light workout today. R arm still a little messed up from yesterday (got a weird ache in my arm during squats). Put my daughter's knee sleeves on my arms which felt a bit better

2 second pause bench
315-1
275-3,3,3,

Light DB press
55-10,10


Facepulls - 20,20

[Skid]

Last lifting session before my meet Wednesday.

Warm up 500M row

Squat - Rx - 2x2@60%
285-2,2,

Bench - Rx - 2x2@60%
225-2,2,

Get on an airplane tomorrow for Calgary, lift Wednesday at 8:30am

[Wilhelm]

All my best wishes to you and your son, @Skid

Take no prisoners!

[Skid]

All my best wishes to you and your son, @Skid

Take no prisoners!

You're a good man Wilhelm! Thanks for the encouragement!

[cole]

Good luck skid