Skid (Marc's) Log

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Skid
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Re: Skid (Marc's) Log

#861

Post by Skid » Mon Jan 09, 2023 8:20 pm

Warm up - 500M row

More warm up circuit:
12" box step ups - each leg - 10,10,10,10,10,
Band pull thru's - 10,10,10,10,10

SSB squat
Bar-10
159-5
269-3
379-2,2,2,2,2,2, last set video


Conventional Deadlift - actually felt good today
155-5
265-3
378 + red band -3,3,3
422 + red band - 3, video


Hanging knee raise - 30

GHR - 10,10, body weight

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Skid
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Re: Skid (Marc's) Log

#862

Post by Skid » Tue Jan 10, 2023 8:49 pm

Warm up circuit:
DB bench - 35-25,25,25,25,
Seated Cable row - 135-25,25,25,25
DB skull crushers - 20-25,25,25,25,

Bench
Bar-10
155-5
265-1
287-5,5,5,5,5,5,5,

Accessory circuit (all at 3+3 tempo):
Cable lat pulldowns - 180-10,10,
Side laying tricep extension - 20-12, 25-12
DB Single arm lat raise - 15-12,12,

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Skid
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Re: Skid (Marc's) Log

#863

Post by Skid » Thu Jan 12, 2023 8:39 pm

Warm up - 500M row
Quick and relatively easy workout today which is good as I haven't slept well the past two nights and work has been physically demanding.

Workout specific warm up circuit
12' box step ups (each leg) - 10,10,10,10,10,
Band pull thru's - 10,10,10,10,10,

Speed squat - 45 seconds between work sets
Bar-10
155-5
276-1
276 + 40 chains - 3,3,3,3,3,3,
last set video


Accessory circuit:
Hanging knee raise to alternating sides - 12,12,12,
Suitcase sit-up - 6,6,6,
Frog stretch 20 seconds - 1,1,1,

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Skid
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Re: Skid (Marc's) Log

#864

Post by Skid » Fri Jan 13, 2023 9:12 pm

Warm up - 500M row

Same as yesterday, a nice easy workout to end the week. Doing heavy squats/deadlifts Monday, heavy bench Tuesday, Thursday/Friday are the light and dynamic days, at least until today.

Workout specific circuit:
DB bench press (neutral grip)- 40's - 25,25,25,25,
Cable pull down to forehead (bench grip) - 135-25,25,25,25,
Cross body tricep extension (thumbs in) - red band - 25,25,25,25,

Speed bench, 1 count pause on chest
bar-10
155-5
135 + 40 chains - 3,3,3,3,3,3,3,3,3,3,maybe 30 seconds rest between sets - I could have done all 30 reps in one set, but was concentrating on moving the bar as fast as possible

Accessory circuit:
Incline bench chest supported DB row - 85-10,10,
Cable tricep pushdown - 90-10, 115-10,10,
Bent over rear DB fly's - 10-20, 15-20,20,

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Skid
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Re: Skid (Marc's) Log

#865

Post by Skid » Mon Jan 16, 2023 8:28 pm

Warm up - 500M row

Workout specific warmup circuit:
12" box step ups - 10,10,10,10,10,
Heavy band pull thru's - 10,10,10,10,10,

SSB squat
bar-5
159-5
269-3
385-2,2,2,2,2, video last set -


Comp squat
265-1
375-1
440-1

Deadlift
155-5
265-1
380 + yellow band-3
406 + yellow band-2
430 + yellow band -2 video - Should have put it back down but I racked it to take the weights off


hanging knee to chest - 20,20,

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Skid
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Re: Skid (Marc's) Log

#866

Post by Skid » Tue Jan 17, 2023 7:15 pm

Warm up - 500M row

Workout specific pre-fatigue circuit
DB bench with reverse grip - 65's-12,12,12,12
DB row to hip - 75-12,12,12,12,12
Cable tricep press down with wide grip - 115-12,12,12,12,

Narrow grip tempo bench
155-5
243-6,6,6,6,6,6,6,6, - arms were pretty smoked after these and the earlier DB bench presses - video


Accessory circuit
DB row to stomach - 95-10,10,10,
Lying tricep extensions (1 arm at a time) - 25-10,10,10,
Band pull-aparts at forehead level - red band-15,15,15,

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Skid
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Re: Skid (Marc's) Log

#867

Post by Skid » Thu Jan 19, 2023 7:52 pm

Warm up - 500M row

Workout specific warmup circuit:
12" box step ups - 10,10,10,10,10,
Heavy band pull thru's - 10,10,10,10,10,

Speed Squats - 45 seconds rest between sets
Bar-8
155-5
265-3
275 + 60 chains - 3,3,3,3,3, 1st set felt creaky, got better as the sets progressed
Last set video:


Accessory circuit:
Hanging knee raise to sides of chest (6 each side) - 3 sets
Suitcase abs - 6,6,6,
Frog stretch - 20 seconds -3 sets

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Skid
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Re: Skid (Marc's) Log

#868

Post by Skid » Fri Jan 20, 2023 8:01 pm

Warm up - 500M row

Bench pre-fatigue circuit:
DB bench neutral grip - 65's-12,12,12,12
Lat pull down wide grip - 180-12,12,12,12
1 arm band tricep press down - yellow band - 12,12,12,12

5 count eccentric bench
Bar-5
155-3
275-3,3,3,3,3,3,
Video


Accessory circuit (all smooth tempo)
Lat narrow grip pulldown to 6" in front of chest - 160-12,12,12,
Incline prone tricep kickbacks - 20-12,12,12
Side delt raise - paused at top then 5 count eccentric - 20-12,12,12

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Skid
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Re: Skid (Marc's) Log

#869

Post by Skid » Mon Jan 23, 2023 7:12 pm

Warm up - 500m row

More warm up
Poliquin step ups 80-10,10,10,10,
Heavy band standing crunches - 10,10,10,10,

SSB squat
Bar-10
159-5
269-2
335-1
401-2,2,2,2, Last set video


Deadlift with yellow band (65+ pounds at top of pull)
155-5
265-3
330-1
396-2
418-2
440-2 video


Hanging knee raise - 20,20,

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Skid
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Re: Skid (Marc's) Log

#870

Post by Skid » Tue Jan 24, 2023 6:29 pm

Warm up - 500M row
Exactly 3 weeks to the day when I compete at Nationals...

Pre-fatigue circuit:
DB bench - 75's-12,12,12,12,
Lat pull down to chin - 225-12,12,12,12,
DB fold-ins - 40's-12,12,12,12

Tempo Bench, pause last rep
Bar-10
155-5
265-1
298-3,3,3,3,3,3,3, video - camera isn't quite level...


Accessory circuit
DB incline chest supported rear fly's - 20-12,12,12
Tricep press down - 140-12,12,12,
DB incline chest supported Y raises - 10-12,12,12 - lightest weight but hardest exercise today.

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Skid
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Re: Skid (Marc's) Log

#871

Post by Skid » Thu Jan 26, 2023 8:55 pm

Warm up - 500M row

Quick/Easy workout today

More warm up (circuit):
Poliquin step ups with 90lbs - 10,10,10,10,
Heavy band standing crunches - 10,10,10,10,

Speed squat
Bar-6
155-5
275-1
275 + 40 chains + black bands - 3,3,3, video last set


Accessory circuit:
Hanging knee raise alternating to each side - 12,12,12
Suitcase abs - 6,6,6,
frog stretch 20 seconds - 1,1,1,

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Skid
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Re: Skid (Marc's) Log

#872

Post by Skid » Fri Jan 27, 2023 7:22 pm

Warm up - 500M row

Felt a bit sick today with a headache. Hopefully over this soon.

Bench specific warm up circuit:
DB bench - 40's-25,25,25,25
DB stiff arm pullover - 45-20,20,20,20,
DB Incline bench supported tricep kickbacks - 20's-25,25,25,25

Light weight speed bench paused reps
165 + 30 chain - 3,3,3,3,3,3,3,3,

Accessory circuit
BB row with bench grip - 155-8, 199-8,8,
Incline DB fold-ins 3x3 tempo - 30's-10, 40's-10,10,
DB rear fly's - 30's-20,20,

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Skid
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Re: Skid (Marc's) Log

#873

Post by Skid » Mon Jan 30, 2023 1:21 pm

Warm up - 500M row

Bar-5
155-5
265-2
330-1
375-1
407-2
462-1 - video,
330-5


Deadlift
155-5
265-3
375-1
419-2 with yellow band
463-2 - not happy with how difficult this was but it is what it is - video


Hanging knees to chest - 25,25,

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Skid
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Re: Skid (Marc's) Log

#874

Post by Skid » Tue Jan 31, 2023 10:08 pm

Warm up - 500M row

Went directly into bench today
Bar-10
155-5
265-2
309-2 - 140kg - went easy, thought 150 kg would go for multiple sets
331-2 - 150.5kg - too heavy to do 5 sets of so dropped weight
326-2 - 148kg - still too heavy - video
321-2 - 145.5kg - still too heavy?
315-2,2, 143kg - narrowed my grip a bit and the last set moved well so added a few pounds back on
321-2 145.5kg - Went well for last set
Video 326 (148kg)

Video - last set of 321 (145kg) with narrower grip


Did some tricep accessories and comp grip rows too.

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Skid
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Re: Skid (Marc's) Log

#875

Post by Skid » Thu Feb 02, 2023 7:36 pm

Warm up - 500M row

Straight into my speed squats today

Speed squat
bar-5
155-5
220-2
275 + 60 chains + bands - 3,3,3, - Bands were taut with ~70 pounds/side pull at the top - video last set


Accessory circuit:
Hanging knee raise to alternating sides - 12,12,12
Suitcase abs - 8,8,8,
Frog stretch - 20 seconds - 1,1,1,

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Skid
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Re: Skid (Marc's) Log

#876

Post by Skid » Fri Feb 03, 2023 7:51 pm

Comp Bench
Bar-20
155-5
220-2
265-1
308-1
341-1
352-1 - 160kg video -


Speed Bench
187 + 40 chains-3,3,3,3,3,3,

Accessory circuit
Lat pull down - 180-15, 205-15
Tricep press down - 115-15, 125-15
DB lat raise - 15's-20,20,

Another accessory circuit
DB incline bench - 50's-15,15,
Cable row - 205-15,15,
DB seated tricep extension - 25's 15,15,

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Hardartery
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Re: Skid (Marc's) Log

#877

Post by Hardartery » Sat Feb 04, 2023 9:40 pm

Skid wrote: Fri Feb 03, 2023 7:51 pm Comp Bench
Bar-20
155-5
220-2
265-1
308-1
341-1
352-1 - 160kg video -


Speed Bench
187 + 40 chains-3,3,3,3,3,3,

Accessory circuit
Lat pull down - 180-15, 205-15
Tricep press down - 115-15, 125-15
DB lat raise - 15's-20,20,

Another accessory circuit
DB incline bench - 50's-15,15,
Cable row - 205-15,15,
DB seated tricep extension - 25's 15,15,
Nice rep on the 160.

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Skid
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Re: Skid (Marc's) Log

#878

Post by Skid » Mon Feb 06, 2023 7:20 pm

Hardartery wrote: Sat Feb 04, 2023 9:40 pm Nice rep on the 160.
Thanks Hardartery!

Warm up - 500M row

Worked my way up to near 2rm maxes on squat and deadlift. Meet is 8 days out so these are my last heavy squats and deadlifts until the meet.

Box squat to 14" box - light tap with ass
Bar-5
155-5
265-2
375-2
429-2
462-2
474-2 (215kg) video


Deadlift
155-5
265-2
375-2
474-2
496-2 (225kg) video

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Skid
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Re: Skid (Marc's) Log

#879

Post by Skid » Tue Feb 07, 2023 7:17 pm

Speed Bench
Bar-20
155 + 40 chains - 2,2,2,2,2,2,

Tricep circuit non stop:
DB Tricep extensions - 35's-5,5, 30's-5,5,5,5,
Close grip floor press - 265-5,5, 243-5,5,5,5, - Had to drop weight on both as I was getting fatigued going non stop between the two exercises

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Skid
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Re: Skid (Marc's) Log

#880

Post by Skid » Thu Feb 09, 2023 7:47 pm

Warm up - 500M row

Speed Squat
Bar-5
70-5
100-2
120-2
135kg/297lb-2,2,2,2,2,2, Little concerned my back is a bit sore still from deadlifts. Took an Advil and will see what happens
Vid of 3rd set


Did some ab work and that's it.

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