Scott_donald's Journal Mrk2...

[scott_donald]

Ok well after 250 pages of last journal thought i would start afresh...

http://forum.bodybuilding.com/showthread.php?t=222316&page=250

well here goes more mucking about with weights...

[vdWesthuizen]

subbed, better see even more heavy weights than the last one.

[littlechick]

awww..I should have kept my old one open :(
I would have won longest journal contest fer sure :(
subbed.....
waves!!!

[JAGERBOY]

Negged and reported for creating multiple threads with the same topic.

[FSUFan4]

in before lock/ban

[MXdawg2]

subscriber #5

[BPP]

subscrbes

[BPP]

numpty

why closed?

[scott_donald]

numpty

why closed?

was that you!!!

[BPP]

was that you!!!

16:35, 1st Mar 2007 Bignbuff Closed Thread

[ElSpaceBandito]

Eh, why not, im in! :D

[EoR]

Dramas on the first page! :D

This journal will see a 200kg bench Scott, sub'd again of course. ;)

[kingcarlos]

gd to start things anew bro

[koda86]

Good idea !! Just waiting for the post with 200kg bench press, mate!!! coming soon!

[spirit3530]

was that you!!!
LMAO... Mods gone wild :D

[scott_donald]

050307

verticle day

jump hang high pulls off power rack
60x5
60x5
60x5
60x5
60x5

Hang cleans from pins in power rack
60x1
70x1
80x1
90x1
100x0
100x0
100x1

jump hang high pulls off power rack
100x3
100x3
100x3

military press
60x12
60x12(135lbs)
60x12

Power snatch grip shrugs 1 min rest
100x8
100x8
100x8
100x8

Shrugs
140x20

leg raises suspended in air
BWx10
BWx10
BWx10

hmmm 100 is my sticking point...90 is so easy... felt good and bouncy today... knee is about 90-95% more sprints in 20mins for me...

[Jorday]

good workout scott. nice cleans

[FSUFan4]

good stuff scott.

knee sounds like it is coming along

[littlechick]

ya for the improvement in the knee :)

[scott_donald]

ya for the improvement in the knee :)

ye sprints went well tonight... still little pain but speed getting better....

[scott_donald]

good workout scott. nice cleans



not yet but feeling explosive...

[scott_donald]

good stuff scott.

knee sounds like it is coming along

ye getting there...

[MXdawg2]

Been out of it, what happened to the knee?

[Bignbuff]

i sea yuor tehrad is now opne scot! good luk on ur worckouts!















(Scott Donald typing and spelling of course ;))

[Forge3]

This new thread gets my seal of approval :D

http://i131.photobucket.com/albums/p287/thesnewp/catOffice.gif

[EoR]

Good to see you up the hang cleans, 100kg is getting up there Scotty.

Nice mps as well, few more reps this time. You probably will beat me there very soon as well. :o

Good to hear about your knee nearly fully healed. ;)

[toefur]

Blast off!

[TKD]

**Subbed**


Killer oly wo mate!! Glad to hear the knee is on the mend!!

[gogz]

i sea yuor tehrad is now opne scot! good luk on ur worckouts!














(Scott Donald typing and spelling of course ;))

he's from aberdeen, cut him some slack:D

[FSUFan4]

Scott you seem to do a lot of sprinting. Do you think that is what helps you stay at low BF and keep the muscle?

[scott_donald]

Scott you seem to do a lot of sprinting. Do you think that is what helps you stay at low BF and keep the muscle?

i am fat right now!!!

[scott_donald]

he's from aberdeen, cut him some slack:D

so true...

[FSUFan4]

i am fat right now!!!
whats your bf?

[scott_donald]

**Subbed**


Killer oly wo mate!! Glad to hear the knee is on the mend!!

ye was a good sess... still sore... i hate being sore...


Blast off!

to the moon or where...


Good to see you up the hang cleans, 100kg is getting up there Scotty.

Nice mps as well, few more reps this time. You probably will beat me there very soon as well. :o

Good to hear about your knee nearly fully healed. ;)

haha... i will improve... i will improve...




This new thread gets my seal of approval :D

http://i131.photobucket.com/albums/p287/thesnewp/catOffice.gif

thanks... pic mod!!!


i sea yuor tehrad is now opne scot! good luk on ur worckouts!















(Scott Donald typing and spelling of course ;))

ur just jealous you dont have your own language!!!


scott what other games you play on live?

im playin battlefield 2 right now, pretty good

madden 07 also...


Been out of it, what happened to the knee?


on 26th decemeber.... playin an exhibition rugby game on sheet ice... 10 people landed on my knee and it hyperextended...

[scott_donald]

whats your bf?

no idea... have none apart from lower ab region... 3 and a bit weeks till newyork and florida to loose it...

[FSUFan4]

no idea... have none apart from lower ab region... 3 and a bit weeks till newyork and florida to loose it...
scott, I find it hard to understand what you are saying sometimes... lol

I could barely understand you over xbox, then again, I don't talk to people with scottish accents very often.

[scott_donald]

scott, I find it hard to understand what you are saying sometimes... lol

I could barely understand you over xbox, then again, I don't talk to people with scottish accents very often.

i just have fat on my lower abs left...

need to loose it in 3 and bit weeks as gooin on vacation to new york and orlando...

and wondered why u never joined my game...

[FSUFan4]

i just have fat on my lower abs left...

need to loose it in 3 and bit weeks as gooin on vacation to new york and orlando...

and wondered why u never joined my game...
so you're cutting?

All I have left is fat on lower abs too... got any tips on losing it?

[scott_donald]

so you're cutting?

All I have left is fat on lower abs too... got any tips on losing it?

yep... no ide... never has this ebfore... got bet with gf tho that f i dont loose it i am her slave for the day but if i do she is mine!!!

[littlechick]

yep... no ide... never has this ebfore... got bet with gf tho that f i dont loose it i am her slave for the day but if i do she is mine!!!

I hope SHE wins...

[EoR]

Scott, I thought I would never hear the word in one of your journals! "CUT".

:o

Hit that 200 first! :D

[DCR2489]

Hey man, nice journal good numbers.

I'm scottish also and was wondering if you have ever drank Irnbru? I love that **** lol

[scott_donald]

Hey man, nice journal good numbers.

I'm scottish also and was wondering if you have ever drank Irnbru? I love that **** lol

haha ye... but tryin to stay away from soda right now... but ye cant beat it...


Scott, I thought I would never hear the word in one of your journals! "CUT".

:o

Hit that 200 first! :D

i had to... for looking hot on hols plus... 6 weeks of no excercise and 4500 cals gets you fat!!!


dude, comin here? nice..

yep... 30th march getting picked up from JFK then staying till the monday at about 4 in avo where i head to orlando... cant wait!!!


I hope SHE wins...

thats the good thing i dont mind!!!

[EoR]

Heh, like you don't have ladies all over you as it is. :D

I hope your strength levels are not affected too much.

[FSUFan4]

Scott what body type are you?

[JAGERBOY]

Scott what body type are you?
Sexy...

[scott_donald]

Heh, like you don't have ladies all over you as it is. :D

I hope your strength levels are not affected too much.

yep one in particular is good!!!

[scott_donald]

Scott what body type are you?

no idea... mine...

[scott_donald]

Sexy...


xxxxxxxxxx...

[scott_donald]

080307

Lower day

jump squats 45 sec rest
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3

Front Squats
100x20(PR 220lbs)
100x20
100x20

Olympic Good mornings
140x8(PR 308lbs)
140x8
140x8
140x8
140x8

crunches on ball
BWx20
BWx20
BWx20

great day... legs are dead...

[Jorday]

awesome front squats...

[MXdawg2]

Nice 20 reppers after the jump squats, great workout.

[FSUFan4]

Awesome PRs

[littlechick]

:eek: on the jump squats.....

[TKD]

x3 20 reppers in the front squat!!!!
Awesome oly gms!!!!

Nice one Scott killin' those PRs! Awesome sesh!! :)
How low do you lower your torso when doing GMs?

[JAGERBOY]

You're insane in the membrane.

[EoR]

Lord of the Legs... :o

Awesome prs Scott, I don't how you can do 3x20 on fronts.

I don't think I've seen jump squats in awhile or at all?

[scott_donald]

awesome front squats...

thanks... first time ever tryingt he 20 reppers...


Nice 20 reppers after the jump squats, great workout.

ye wanted something different that worked for my ballance...


Awesome PRs

thanks brego...


:eek: on the jump squats.....

why...


x3 20 reppers in the front squat!!!!
Awesome oly gms!!!!

Nice one Scott killin' those PRs! Awesome sesh!! :)
How low do you lower your torso when doing GMs?

no idea how low... just how they do it on vids i have seen... killer on core...


You're insane in the membrane.

thanks...


Lord of the Legs... :o

Awesome prs Scott, I don't how you can do 3x20 on fronts.

I don't think I've seen jump squats in awhile or at all?

nor did i... it was killer on keeping the dam bar there nevermind quads...

never really done them for a few years... i need to get my speed back after the injury...

[G_Train]

**** i'm a bit late subscribing to this version :o

solid as usual scotty-poo

[scott_donald]

**** i'm a bit late subscribing to this version :o

solid as usual scotty-poo

haha not really only 2 sessions in... 3rd today...

thanks...

[G_Train]

haha not really only 2 sessions in... 3rd today...

thanks...
haha that's okay then ;)

[littlechick]

the weight you used on the jump squats....preety nice :) course you could do more reps ;) that is where the true challenge lies...
do u like them?

[kingcarlos]

wow amazing stuff bro. season starting soon?

[scott_donald]

the weight you used on the jump squats....preety nice :) course you could do more reps ;) that is where the true challenge lies...
do u like them?

ye was fun... goint o work on explosiveness from now on more...


wow amazing stuff bro. season starting soon?

finisheing you mean...

[scott_donald]

090307

Upper day

close grip bench
100x5
120x5
140x5

Close grip supersetted with db flies
160x5 (352lbs)/ 25x10
160x5 / 25x10

Wide grp pullups supersetted with dips
BWx12 / BWx12
BWx12 / BWx12
BWx12 / BWx12
BWx12 / BWx12
BWx12 / BWx12

Side laterals
25x10(55lbs)
25x10

concentration curls
25x10(55lbs)
25x10

wow the 160 felt dam heavy...

[FSUFan4]

you did close grip bench followed by more close grip supersetted with flyes? Interesting.

Good workout there, definitely not something I've seen with CGBP followed by more of the same :)

[scott_donald]

you did close grip bench followed by more close grip supersetted with flyes? Interesting.

Good workout there, definitely not something I've seen with CGBP followed by more of the same :)

they were more working up to the 160... not really that hard...

[Jorday]

man you are strong has anybody ever told you that?

[Jesin]

Your strenght is incredible. You and Arod when he use to have a journal always impressed me. You just do crazy amounts of weight for high reps. Some of your 15/20rep weights id like to have as a dam single haha.

[scott_donald]

man you are strong has anybody ever told you that?

haha thanks...


nice laterals

thanks i think...


Your strenght is incredible. You and Arod when he use to have a journal always impressed me. You just do crazy amounts of weight for high reps. Some of your 15/20rep weights id like to have as a dam single haha.

haha ye... arod still has a journal going when he bothers to update it...

[kingcarlos]

090307

Upper day

close grip bench
100x5
120x5
140x5

Close grip supersetted with db flies
160x5 (352lbs)/ 25x10
160x5 / 25x10

Wide grp pullups supersetted with dips
BWx12 / BWx12
BWx12 / BWx12
BWx12 / BWx12
BWx12 / BWx12
BWx12 / BWx12

Side laterals
25x10(55lbs)
25x10

concentration curls
25x10(55lbs)
25x10

wow the 160 felt dam heavy...
wow looks gd haha. my season is abt to start, alot fitness and skill work nowadays

[MXdawg2]

Insane tricep power as usual Mr. Donald.

[scott_donald]

wow looks gd haha. my season is abt to start, alot fitness and skill work nowadays

good luck...




Insane tricep power as usual Mr. Donald.

thanks... ye i love tricep work the most!!!

[EoR]

Usually 160 is heavy for most people Scott. :D

Nice to see a b/w exercise superset, I always do them [as you know].

Heavy laterals, though pick "side" or "laterals" as the title unless you want side-side raises. :D

[FSUFan4]

scott im starting one of your old 3 day splits from your last journal

[scott_donald]

Usually 160 is heavy for most people Scott. :D

Nice to see a b/w exercise superset, I always do them [as you know].

Heavy laterals, though pick "side" or "laterals" as the title unless you want side-side raises. :D

thanks... got some weird pins adn needles in my hand right now and wanting to lift but cant till this goes away!!!

eh lost me on the laterals...

[EoR]

thanks... got some weird pins adn needles in my hand right now and wanting to lift but cant till this goes away!!!

eh lost me on the laterals...

Nerve pressure/tension, usually temporary. I get them as well but mainly from pulling compounds. I have to keep my posture perfect for like 30min and it goes away.

As far as pressing, I usually get them usually on my pinky if I go really heavy on bench and my back archs more than usual. Though not often. Check your back posture on your bench maybe?

Oh, lateral = sideways movement so a side lateral raise would be a SIDE-SIDE raise. I am just nit-picking. :p

[scott_donald]

scott im starting one of your old 3 day splits from your last journal

which one???

[scott_donald]

Nerve pressure/tension, usually temporary. I get them as well but mainly from pulling compounds. I have to keep my posture perfect for like 30min and it goes away. I

As far as pressing, I usually get them usually on my pinky if I go really heavy on bench and my back archs more than usual. Though not often.

Oh, lateral = sideways movement so a side lateral raise would be a SIDE-SIDE raise. I am just nit-picking. :p

still lost me... ye was golfing adn need to lift soon as have sprints in just under 2 hours... dam feeling is almost gone...

[EoR]

still lost me... ye was golfing adn need to lift soon as have sprints in just under 2 hours... dam feeling is almost gone...

Yeah it should go away quick if you keep good posture for awhile. I used to have sciatica so I learned quickly about keeping proper posture through any activity. Deadlifts and posterior work really helped as well.

I love golfing, but I never get the time to organize a session. :(

[scott_donald]

Yeah it should go away quick if you keep good posture for awhile. I used to have sciatica so I learned quickly about keeping proper posture through any activity. Deadlifts and posterior work really helped as well.

I love golfing, but I never get the time to organize a session. :(

golfed almost every day for last 10 days... possibel now since its been over 10 degrees c for for that long now...

[littlechick]

golfed almost every day for last 10 days... possibel now since its been over 10 degrees c for for that long now...

:mad:

[FSUFan4]

which one???
the chest/triceps, legs/shoulders, back/biceps one

[EoR]

golfed almost every day for last 10 days... possibel now since its been over 10 degrees c for for that long now...

The best part about golfing is... GOLF BUGGIES! :D

[JAGERBOY]

na walking makes the golf... unless unbeleivably hot...

Ya right! Golf carts are the ONLY reason I go golfing. Golfing itself blows. But destroying the golf carts is the awesome.

And yes, I am psychic.

[scott_donald]

:mad:

hhaha...


the chest/triceps, legs/shoulders, back/biceps one

i liked that one...


The best part about golfing is... GOLF BUGGIES! :D

na walking makes the golf... unless unbeleivably hot...

[scott_donald]

120307

verticle day

hang snatch pulls
60x5
60x5
60x5

hang power snatches
60x2
60x2
60x2
60x2
60x2

military press
65x12
65x12(PR 143lbs)
65x12

Hang cleans from pins in power rack 30 sec rest
60x1
60x1
60x1
60x1
60x1
60x1
60x1
60x1
60x1
60x1

hang snatch pulls
100x5
100x5
100x5

Power snatch grip shrugs 1 min rest
140x8(PR 308lbs)
140x8
140x8

Shrugs
180x20(396lbs)

leg raises suspended in air
BWx12
BWx12
BWx12

awesome session... only thing was cleans were not feeling strong...

[FSUFan4]

Sleepy lifts scott.... good job on the PR. Was that standing or sitting?

[spirit3530]

I see you woke up long enough to grab a few PR's :)

[EoR]

Don't you dare catch up to my oh presses! :D

Seated or standing btw?

I can usually tell straight away if my cleans will be weak that day. It's a horrible feeling.

[JAGERBOY]

Whats up with your military presses? I dont get how you can only press 145 X 12, but you close grip and bench in the mid 300's for reps none the less. I guess this just proves that some people just arent set up right for shoulder pressing, like myself. I would think that your insane tricep strength would still be able to put up more than that. Not making fun of you, just kind of odd. How far of a grip do you use on them? But nice PR's anyways.

[scott_donald]

Sleepy lifts scott.... good job on the PR. Was that standing or sitting?

standing... my theory on weights is that everything should be standing unless it has not not be...


I see you woke up long enough to grab a few PR's :)

haha ye... long day... golfed... done weights and been to sprints..


Don't you dare catch up to my oh presses! :D

Seated or standing btw?

I can usually tell straight away if my cleans will be weak that day. It's a horrible feeling.

haha how close am i...

ye i just suck at getting arms underneath even though the bar is easy high enough...


Whats up with your military presses? I dont get how you can only press 145 X 12, but you close grip and bench in the mid 300's for reps none the less. I guess this just proves that some people just arent set up right for shoulder pressing, like myself. I would think that your insane tricep strength would still be able to put up more than that. Not making fun of you, just kind of odd. How far of a grip do you use on them? But nice PR's anyways.

rem i never did them for 2 and a bit years...

my shoulders are the limitting factor but my tris dont even feel it...

i use normal grip that i use for benching...

ye i will get there... done 110 for 1 before with a clean before and just cant get back either to there... doin my tits in!!!

[Jorday]

Nice PRs there scott.

[kingcarlos]

wow awesome sessions bro. congrats on PRs:D a very OL style day haha

[scott_donald]

Nice PRs there scott.

thanks...


wow awesome sessions bro. congrats on PRs:D a very OL style day haha

surprising enough... but thanks...

[G_Train]

good stuff mate :D

[TKD]

Well done mate on those PRs! Heavy stuff.

I have to say, I do like your exercise selection.

[scott_donald]

good stuff mate :D

thanks...


Well done mate on those PRs! Heavy stuff.

I have to say, I do like your exercise selection.

thanks... i like that day too now... and the lower day adn the upper day...

[scott_donald]

150307

Lower day

jump squats 45 sec rest
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3

Front Squats
110x20(PR 242lbs)
110x20
110x20

Olympic Good mornings
150x8(PR 330lbs)
150x8
150x8


BB stepups
60x10(PR 132lbs)
60x10
60x10

crunches with weight held perpendicular to ground
+25x20
+25x20
+25x20

wow i am dead... awesome day...

[FSUFan4]

geez.........................................

[kingcarlos]

damn thats hell lot for legs hah. cant believe u r jumping with the weight im doin for strength..sighh haha

[EoR]

1 week doing 100x20 for a pr and now you up it by 10kg for another. :eek:

Top front squatting Scotty.

The Olympic GMS are with the little leap/thrust at the end yeah?

[TKD]

Incredible workout Scott!! Nice one nailing those PRs mate!
How the hell you put up 150KG x8 in the oly gm is beyond me!!
You got some real sick strength going on there bro!!! :)

[ABC_BOXER]

Nah then scottie mi old china pot....

How's things mate.....

[scott_donald]

Nah then scottie mi old china pot....

How's things mate.....

good and you... where have you resurfaced from...


scott how did the fyre work out for u?

i am not sure about it... lost bf but would it have happened without it the same...


Incredible workout Scott!! Nice one nailing those PRs mate!
How the hell you put up 150KG x8 in the oly gm is beyond me!!
You got some real sick strength going on there bro!!! :)

not too bad really... but thanks... ass is dead today...


1 week doing 100x20 for a pr and now you up it by 10kg for another. :eek:

Top front squatting Scotty.

The Olympic GMS are with the little leap/thrust at the end yeah?

well last week was first time done them... this week push them more... but they are killer...

ye those...


damn thats hell lot for legs hah. cant believe u r jumping with the weight im doin for strength..sighh haha

haha... light weight...


geez.........................................

please...

[scott_donald]

160307

Upper day

close grip bench
100x5
120x5
140x5

Close grip supersetted with incline db flies
160x5 (=PR 352lbs)/ 25x10(PR 55lbs)
160x5 / 25x10

Wide grp pullups supersetted with dips
+10x12 / +10x12
+10x12 / +10x12
+10x12 / +10x12
+10x12 / +10x12
+10x12 / +10x12

Side laterals
25x10(55lbs)
27.5x10(=PR 60.5lbs) 1 min rest
22.5x10 30 sec rest
12.5x15

concentration curls
25x10(55lbs)
25x10

crunches
BWx20
BWx20
BWx20

happy with that...

[EoR]

No surprises with awesome CGBPing Scott...

...and those laterals are getting scary. Are you using half decent form on them though? :p

Just to note again they are either "side raises" or "lateral raises" side and lateral have synonymous definitions. :D

Great to see steady workout updates now Scott. ;)

[ElSpaceBandito]

Close grip supersetted with incline db flies
160x5 (=PR 352lbs)/ 25x10(PR 55lbs)
160x5 / 25x10
Are those PRs stand alone, or are they for the super-set?

[scott_donald]

even stronger laterals again :eek:

yea i understand totally.. good judgement

u get r6: vegas yet?

ye... need to push them again...

na no money need to pay for vacation etc in 2 weeks...


No surprises with awesome CGBPing Scott...

...and those laterals are getting scary. Are you using half decent form on them though? :p

Just to note again they are either "side raises" or "lateral raises" side and lateral have synonymous definitions. :D

Great to see steady workout updates now Scott. ;)

ye cgb is feeling so good again...

decent enough are bent but not too much... good enough for me...

shut up...


Are those PRs stand alone, or are they for the super-set?

stand alone...

[PhreEkGarden]

Wow man impressive pullup/dip strength/endurance. Good stuff there

[kingcarlos]

damn thats some intense stuff again man haha. love ur cgb

[koda86]

Huge workout Scott as usual!! 160*5 cloe grip!! I think it is time to go for the 200 kg bench press!!!!

[scott_donald]

Wow man impressive pullup/dip strength/endurance. Good stuff there

thanks... love that superset...


damn thats some intense stuff again man haha. love ur cgb

hah thanks... ye gcb went so good...


oh yea thats right

aight well guess i'll just have to chainsaw you for now

not even played that for a week or so... will tryt o find time today tho...


Huge workout Scott as usual!! 160*5 cloe grip!! I think it is time to go for the 200 kg bench press!!!!

i dont think i would get near it without doing heavy single work for a while... so not going to try until my monday improves alot...

[scott_donald]

190307

verticle day

hang power cleans
60x3
60x3
60x3

Verticle jump into split squat
BWx6
+25x6(PR 55lbs)
+25x6
+25x6
BWx6

hang power snatches
65x2(PR 143lbs)
65x2
65x2

military press

70x12(PR 154bs)
80x3 1 min rest
80x3 1 min rest
80x3 1 min rest
80x3 1 min rest
80x3

hang snatch pulls
100x5(=PR 220lbs)
100x5
100x5

Power snatch grip shrugs 1 min rest
150x8(PR 330lbs)
150x8
150x8

Shrugs
185x20(PR 407lbs)

leg raises suspended in air
BWx12
BWx12
BWx12

vj were awesome... last set i flew so high...

[Apostle X]

impressive. Are you training for Rugby or are you BBing?

[FSUFan4]

hey scott, good job on setting those PRs. You must be doing something right with your diet while cutting to be setting so many.

[Jorday]

Nice workout scott, PRs all over the place there.

[kingcarlos]

damn what a PR ful day haha. reali alot explosive exercises. cant believe ur body can endure all those....

[scott_donald]

impressive. Are you training for Rugby or are you BBing?

rugby...


hey scott, good job on setting those PRs. You must be doing something right with your diet while cutting to be setting so many.

ye plus it is new exercises... thanks tho...


Nice workout scott, PRs all over the place there.

yep very happy with yesterday...


damn what a PR ful day haha. reali alot explosive exercises. cant believe ur body can endure all those....

was a fun day... ass and traps dead today...

[littlechick]

very nice workout..and u r cutting..jerk :mad:

j/k...really nice Scott ;)

[TKD]

Strong stuff again Scott! Seems like someones on a roll now :)

[scott_donald]

very nice workout..and u r cutting..jerk :mad:

j/k...really nice Scott ;)

haha ye... i think people who get weak while cutting are just using it as an excuse... time your food and you are fine... i will get more prs tomorrow...


Strong stuff again Scott! Seems like someones on a roll now :)

ye long may it continue this week adn next and then my 2 week vacation to rest...

[scott_donald]

u gonna lift at all during vacation?

dont be silly... will run tho...

[Forge3]

ye long may it continue this week adn next and then my 2 week vacation to rest...

Enjoy the break.

[scott_donald]

Enjoy the break.

i will but dont leave till a week on friday...

[scott_donald]

210307

Lower day

Depth jumps
BWx5
+25x5(PR 55lbs)
+25x5
+25x5
BWx5

jump squats 45 sec rest
100x3
100x3
100x3

Front Squats
120x20(PR 264lbs)

died here... doms is too bad from sprints adn weights from last 2 days...

[FSUFan4]

Explain depth jumps please.

Very nice workout as usual scott.

[littlechick]

I wanna see 3x10 (100 lb) jump squats from you next time mr...when the doms go away that is ;)

[Jorday]

for a minute I thought my front squats weren't too bad until I looked in here.

[SteR-]

bladdy hell scott.. I wish my leg strength was as good as yours! One question though; I dunno about you but when I played football my knees were always trashed which meant my lower body workouts always suffered. Do you ever get this from playing rugby?

And with regards to your front squats, do you find it hits your midsection really hard? Whenever I do them I seem to feel it first in my abs.. maybe it's because my quads are pretty weak and I'm shifting the weight subconciously I dunno..

Anyway looking strong! keep it up :cool:

[scott_donald]

bladdy hell scott.. I wish my leg strength was as good as yours! One question though; I dunno about you but when I played football my knees were always trashed which meant my lower body workouts always suffered. Do you ever get this from playing rugby?

And with regards to your front squats, do you find it hits your midsection really hard? Whenever I do them I seem to feel it first in my abs.. maybe it's because my quads are pretty weak and I'm shifting the weight subconciously I dunno..

Anyway looking strong! keep it up :cool:

ye been ok so far was injusred for 11 weeks and didnt do weights for 6 weeks of that at all...

take the knocks as they come...

[SteR-]

damn that sucks. I read you got your knee hyperextended? Is that when it basically bends the way it shouldn't? Surely that would've done significant damage to your ligaments.. no tears I hope!

[EoR]

110x20 was the last PR yeah?

I would throw up on any weight squatting at that range. :o

Your legs must be getting pretty big now Scott. Jumps squats sound painful.

[scott_donald]

110x20 was the last PR yeah?

I would throw up on any weight squatting at that range. :o

Your legs must be getting pretty big now Scott. Jumps squats sound painful.

na i am getting smaller... down to 220lbs...

ye had to beat it this week... almost fainted at end of set tho...

[scott_donald]

damn that sucks. I read you got your knee hyperextended? Is that when it basically bends the way it shouldn't? Surely that would've done significant damage to your ligaments.. no tears I hope!

did tendon damage... still stuck at 95% i would say... pain while springting still...

[scott_donald]

230307

Upper day

close grip bench
100x5
120x5
140x5
162.5x5(PR 357.5lbs)
100x32(PR 220lbs)

Wide grp pullups supersetted with dips
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12

Side laterals
32.5x10(PR 71.5lbs)
27.5x10
22.5x15(=PR 49.5lbs)

concentration curls giant set
22.5x15(55lbs)
12.5x15

crunches
+25x12
+25x12
+25x12

think i have killed myself today.. cant move triceps or shoulders now...

[JAGERBOY]

Dude, what is your from like on your side laterals? Thats CRAZY weight.

...and your close grips are ok too I guess.

[FSUFan4]

scott only eats fruit and he's that strong... go figure.

[JAGERBOY]

scott only eats fruit and he's that strong... go figure.

I heard he gets his super human strength from consuming small children.

[FSUFan4]

I heard he gets his super human strength from consuming small children.
yeah it's that Fresh Baby blood... hell it cured magic johnson of teh HIV

[TKD]

A nice little clutch of PRs again Scott 'ol chap! :)

Sick weight on the laterals!!

[HalleluYAH]

Wide grp pullups supersetted with dips
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
SOLID!

[kingcarlos]

230307

Upper day

close grip bench
100x5
120x5
140x5
162.5x5(PR 357.5lbs)
100x32(PR 220lbs)

Wide grp pullups supersetted with dips
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12

Side laterals
32.5x10(PR 71.5lbs)
27.5x10
22.5x15(=PR 49.5lbs)

concentration curls giant set
22.5x15(55lbs)
12.5x15

crunches
+25x12
+25x12
+25x12

think i have killed myself today.. cant move triceps or shoulders now...

lol soctt u like killing ur muscles alot. wonder how u ever recover from this haha. that 32 reps on cgb blow me away haha

[TKD]

lol soctt u like killing ur muscles alot. wonder how u ever recover from this haha. that 32 reps on cgb blow me away haha

Holy crap, I missed that!!! :eek: Just for fun eh scott? :)

[scott_donald]

lol soctt u like killing ur muscles alot. wonder how u ever recover from this haha. that 32 reps on cgb blow me away haha

ye was a good session... felt fine the next day...

ye awesome but sore pr at the time...


Holy crap, I missed that!!! :eek: Just for fun eh scott? :)

haha... na always worth trying... love the test...


A nice little clutch of PRs again Scott 'ol chap! :)

Sick weight on the laterals!!

ye they were so dam hard...


nice liftin scott

thanks...


yeah it's that Fresh Baby blood... hell it cured magic johnson of teh HIV

haha...


I heard he gets his super human strength from consuming small children.

ai...


scott only eats fruit and he's that strong... go figure.

haha... i wish...


Dude, what is your from like on your side laterals? Thats CRAZY weight.

...and your close grips are ok too I guess.

ugly... arm relaxed one arm at a time... think about just pulling arm up to the side...

[SteR-]

230307

Upper day

close grip bench
100x5
120x5
140x5
162.5x5(PR 357.5lbs)
100x32(PR 220lbs)

Wide grp pullups supersetted with dips
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12

Side laterals
32.5x10(PR 71.5lbs)
27.5x10
22.5x15(=PR 49.5lbs)

concentration curls giant set
22.5x15(55lbs)
12.5x15

crunches
+25x12
+25x12
+25x12

think i have killed myself today.. cant move triceps or shoulders now...

honestly scott wtf!! lol 32 reps on CG bench AFTER doing all those previous sets AND after not lifting for 1.5months?! damn man, I want your genetics :p

[scott_donald]

honestly scott wtf!! lol 32 reps on CG bench AFTER doing all those previous sets AND after not lifting for 1.5months?! damn man, I want your genetics :p

eh been lifting... but he previous lifts made the 100 feel so light...

[EoR]

230307

Upper day

close grip bench
100x5
120x5
140x5
162.5x5(PR 357.5lbs)
100x32(PR 220lbs)

Wide grp pullups supersetted with dips
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12

Side laterals
32.5x10(PR 71.5lbs)
27.5x10
22.5x15(=PR 49.5lbs)

concentration curls giant set
22.5x15(55lbs)
12.5x15

crunches
+25x12
+25x12
+25x12

think i have killed myself today.. cant move triceps or shoulders now...

I see you got out the 1.25kg plates? :D

Monster PR on the CG.

Good to see the b/w pull+press superset back. It's an instant whole torso workout. ;)

[scott_donald]

I see you got out the 1.25kg plates? :D

Monster PR on the CG.

Good to see the b/w pull+press superset back. It's an instant whole torso workout. ;)

have 1kg ones too...

ye liked last week...

going for more prs tonight after sprints...

[EoR]

have 1kg ones too...

ye liked last week...

going for more prs tonight after sprints...

Nice, I just have 4 1.25s as my smallest plates.

Workout prs, sprints then more prs? :eek: Don't you need to recover at all? :eek:

[IRONMANN1]

Huge CG's Scott..Lateraling 72lbs? :eek:

lookin good bruh :)


Helluva first name you got :p

[scott_donald]

Nice, I just have 4 1.25s as my smallest plates.

Workout prs, sprints then more prs? :eek: Don't you need to recover at all? :eek:

eh today has been golf... then sprints(which i was so slow at tonight... and then weights in 45mins...

[scott_donald]

Huge CG's Scott..Lateraling 72lbs? :eek:

lookin good bruh :)


Helluva first name you got :p

haha thanks... best name ever!!!

[Jesin]

Thats mind boggling weight, especially for side lats. Insane man!! Great work!

[scott_donald]

Thats mind boggling weight, especially for side lats. Insane man!! Great work!

ye really forcing that weight up there... working tho shoulders def looking bigger...

[scott_donald]

260307

verticle day

hang power cleans
60x3
60x3
60x3

Verticle jump into split squat
BWx6
+25x6(=PR 55lbs)
+25x6
+25x6
BWx6

hang power snatches
67.5x2(PR 148lbs)
67.55x2
67.55x2

military press
72.5x12(PR 159.5bs)
82.5x3 1 min rest
82.5x3 1 min rest
82.5x3 1 min rest
82.5x3 1 min rest
82.5x3

hang snatch pulls
110x5(PR 242lbs)
110x5
110x5

Power snatch grip shrugs 1 min rest
160x8(PR 352lbs)
160x8
160x8

Shrugs
190x20(PR 418lbs)

leg raises suspended in air
BWx12
BWx12
BWx12

amazing session... started at 10 at night... dead now can hardly move...

[JAGERBOY]

Do you work out that late often? Were you alone? What did you eat afterwards? Did you wear shorts?

[littlechick]

very nice..those vertical jump into split squats sound hard :eek:

[koda86]

Hi Scott,
good workout especially laterals!!!! Have you ever tried a program like Rippetoe?? I know that you are pretty close to this program because you are working quite a lot in 3*5 but you have never spoken about it. Why have you never tried?


Cheers!!

[scott_donald]

Do you work out that late often? Were you alone? What did you eat afterwards? Did you wear shorts?

na hate it... just ran out of time today..,. had to play golf yesterday... want to play golf everyday this week...

yes i was alone...

i have a protein shake with just ON whey... then chatted on here then bed when forum died at midnight...

yes i wore my shorts with skins underneath... same as i wore sprinting...


nice work scott

thanks bs...


very nice..those vertical jump into split squats sound hard :eek:

ye the shock in your ass is good... plus the final bodyweight set you fly so high with the less weight...


Hi Scott,
good workout especially laterals!!!! Have you ever tried a program like Rippetoe?? I know that you are pretty close to this program because you are working quite a lot in 3*5 but you have never spoken about it. Why have you never tried?

Cheers!!

no sorry...

i jusdt make programs off the top of my head on how i am feeling for the 3 week load block... sometimes change the odd excercise for the single session too...

[PhreEkGarden]

That really is an amazing session. Looks like you should have rocky music playing during that. :D

[scott_donald]

That really is an amazing session. Looks like you should have rocky music playing during that. :D

you laugh i did have eye of the tiger on during that session...

[ABC_BOXER]

Scotty, think im gonna create my cutting journal soon, you gonna check it out.

[kingcarlos]

damn where that all explosive energy come from haha. back gonna be sore

[PhreEkGarden]

you laugh i did have eye of the tiger on during that session...

NICE!

:cool:

You like the new rocky? I just saw it the other day... expected it to be better...

[EoR]

Well you have officially overtaken me on military presses. :mad:

Nice one Scott, that's impressive. Also holy cow at 190x20 on shrugs, good grip strength there.

Well done on the other prs. ;)

[scott_donald]

Scotty, think im gonna create my cutting journal soon, you gonna check it out.

ye but wonder if you will stick to it this time...


damn where that all explosive energy come from haha. back gonna be sore

no idea so late at night... never again...


NICE!

:cool:

You like the new rocky? I just saw it the other day... expected it to be better...

i actually liked it...


Well you have officially overtaken me on military presses. :mad:

Nice one Scott, that's impressive. Also holy cow at 190x20 on shrugs, good grip strength there.

Well done on the other prs. ;)

haha... still have more there...

na regripped after every rep past about ten... even with straps... hands are ripped to shreds...

thanks...

[FSUFan4]

Scott, I'd like to challenge you to a duel. Mano y mano...

[J.L.C.]

230307

Upper day

close grip bench
100x5
120x5
140x5
162.5x5(PR 357.5lbs)
100x32(PR 220lbs)

Wide grp pullups supersetted with dips
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12

Side laterals
32.5x10(PR 71.5lbs)
27.5x10
22.5x15(=PR 49.5lbs)

concentration curls giant set
22.5x15(55lbs)
12.5x15

crunches
+25x12
+25x12
+25x12

think i have killed myself today.. cant move triceps or shoulders now...

You should try to make it over here for the NFL combine next year - you'd blow em all outta the water!

[JAGERBOY]

You should try to make it over here for the NFL combine next year - you'd blow em all outta the water!

Good idea. Lets all sponsor scott.

[scott_donald]

You should try to make it over here for the NFL combine next year - you'd blow em all outta the water!

hardly that may be for one test the rest i suck at... was so slow last night at sprints... people i normally beat by 3-4 yards over 40 i was level with... bleh feel so slow right now..

[scott_donald]

Scott, I'd like to challenge you to a duel. Mano y mano...

haha ok...

[scott_donald]

Good idea. Lets all sponsor scott.

mmm ok... would love to do it but i would suck!!!

[JAGERBOY]

mmm ok... would love to do it but i would suck!!!

Negged for pessimism.

[scott_donald]

280307

Lower day

Depth jumps
BWx5
+25x5(=PR 55lbs)
+25x5
+25x5
BWx5

jump squats 45 sec rest
100x3
100x3
100x3

Front Squats
122.5x20(PR 269.5lbs)
122.5x20

Olympic Good mornings
162.5x8(PR 357.5lbs)
162.5x8
162.5x8


BB stepups
80x10(PR 176lbs)
70x10
70x10

crunches on ball
BWx20
BWx20
BWx20

inside quads were about to die on front squats... and what a humbler the step ups are... 80 is my limit... dammit...

[littlechick]

could u describe the step-ups?

[Screamin]

Looking good, Scott...

Have you ever dropped a couch?

[J.L.C.]

I really wish we could see a video of these superhuman feats of strength.

You outbench the top NFL draft picks, and out squat the top olympic lifters....

Truly inspiring work!

[EoR]

I really wish we could see a video of these superhuman feats of strength.

You outbench the top NFL draft picks, and out squat the top olympic lifters....

Truly inspiring work!

You haven't seen any of Scott's videos? :eek: Here is one:

http://img291.imageshack.us/img291/9468/carltondancejh0.gif


:D

[TKD]

You haven't seen any of Scott's videos? :eek: Here is one:

http://img291.imageshack.us/img291/9468/carltondancejh0.gif


:D

LMAO!! That was cruel........but funny as f?ck!! LOL :D :D

I also wanna see a vid or 2 Scott! Totally awesome leg WO again mate.
What is your 5Rm in the front squat? Clean grip :)

Well done !

[EoR]

I don't see how it was cruel? It's a gif of someone doing a jig!

Oh btw Scott, more front squat prs :eek: the 2.5kg prs are a great ego booster. :p

Do you do the little hop at the end on your OL gms?

[scott_donald]

I don't see how it was cruel? It's a gif of someone doing a jig!

Oh btw Scott, more front squat prs :eek: the 2.5kg prs are a great ego booster. :p

Do you do the little hop at the end on your OL gms?

ye i am at my limit now... hanging on the bar for about 30 secs after...

ye bust onto toes... i think it simulates a hit in rugby... got all the folk that do my programs doing them now...

[scott_donald]

LMAO!! That was cruel........but funny as f?ck!! LOL :D :D

I also wanna see a vid or 2 Scott! Totally awesome leg WO again mate.
What is your 5Rm in the front squat? Clean grip :)

Well done !



hate videoing myself... tried it before on o lifts etc... but dunno...

straight out my pr journal...

Squat
250x10(550lbs)
240x12(528lbs)
220x15(484lbs)
210x20(462lbs)
180x25(396lbs)
170x30(374lbs)

front squats
211x1(465lbs)
180x2(396lbs)
172.5x3(379.5lbs)
130x6(286lbs)
122.5x20(269.5lbs)

[scott_donald]

I really wish we could see a video of these superhuman feats of strength.

You outbench the top NFL draft picks, and out squat the top olympic lifters....

Truly inspiring work!

ye but they excel at other things... i get told all the time that physically i should be playign rugby for scotland etc but just doesnt translate enough...

my squats are to parrallel not atg but sure they squat way more... i cant lift anywhere near as much overhead...

[scott_donald]

Looking good, Scott...

Have you ever dropped a couch?

eh...

[scott_donald]

could u describe the step-ups?

http://www.weighttrainersunited.com/barbellstepups.html

but i use a higher box...

[scott_donald]

awesome GMs bro..

haven't seen you on Live lately.. gettin ready for your vacation?

i havent played for 10 days... the weather is better here and its light till 8 so not really been on...

well not really anywhere near ready but cant wait to go tho now.

thanks...

[kingcarlos]

wow sweet session bro. alot PRs haa

[littlechick]

thanks for the link Scott, they look like.....fun :eek:

have a lot of fun on your vacation :)

[FSUFan4]

have fun scotty

[scott_donald]

wow sweet session bro. alot PRs haa

thanks...


thanks for the link Scott, they look like.....fun :eek:

have a lot of fun on your vacation :)

ye... killer at end of workout...

thanks i intend too...


have fun scotty

thanks but have an upper session to do in an hour or so...

[scott_donald]

290307

Upper day

close grip bench
100x5
120x5
140x5
165x5(PR 363lbs)
100x33(PR 220lbs)

Wide grp pullups supersetted with dips
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12

Side laterals
32.5x12(PR 71.5lbs)
27.5x15(PR 60.5lbs)
22.5x15

concentration curls db
27.5x10(60.5lbs)
27.5x10

crunches
+27.5x12
+27.5x12
+27.5x12

wow... dead.... run out of energy and feel so pumped...

[FSUFan4]

That is ridiculous on CGBP....

Dunno how you have that much strength. insane

[TKD]

Not suprised you feel dead after that lot mate!! LOL
33 repper again I see! :D

Happy to see things going well for you bro!

[scott_donald]

That is ridiculous on CGBP....

Dunno how you have that much strength. insane

i like the exercise plus i have good tris...

hehe very hapy with that...


Not suprised you feel dead after that lot mate!! LOL
33 repper again I see! :D

Happy to see things going well for you bro!

yep beat pr by 1...

thanks... vacation time now...

[OneBetter]

That is ridiculous on CGBP....

Dunno how you have that much strength. insane

+1 for that statement... really, that's some serious strength.

this side laterals are crazy too, i can't imagine being able to swing that kind of weight around. great work!!

[LSU1]

dude 220x33? crazy man, nice job. i might be able to do 135x33....then again probably not

[KyGunator]

reading this journal makes me feel WEAK. oh well, guess i should train harder eh. Crazy nice lifts man! I'm subscribed!

[EoR]

I don't know how you can keep pring bench nearly every session these days. :eek: Usually people slow down when they reach a higher level. :o

Crazy cgbp and laterals but the pump after that b/w superset would of felt great.

[kingcarlos]

haha insanity man

[Maximus_Stats]

Man u r my new role model LOL. I just started playin rugby and this is my first year. I get to be outside center. Let me just ask this. How do u do it? I mean rugby has made me sore faster then any routine ever dide. Any secrets on how u manage to keep boostin ur strength? All advice appreciated. Insane weight, especially like the front squats :eek:

[koda86]

Hi Scott, my rugby season is soon over and I was asking myself if doing the Rippetoe with maybe some variations is the great idea. What do you think about it??? As well, I play Back Row!

Cheers

[Jorday]

scott that is some amazing stuff. Just incredible strength.

[scott_donald]

scott that is some amazing stuff. Just incredible strength.

thanks...


Hi Scott, my rugby season is soon over and I was asking myself if doing the Rippetoe with maybe some variations is the great idea. What do you think about it??? As well, I play Back Row!

Cheers

sounds good to me... journal it and leave a link in here...


Man u r my new role model LOL. I just started playin rugby and this is my first year. I get to be outside center. Let me just ask this. How do u do it? I mean rugby has made me sore faster then any routine ever dide. Any secrets on how u manage to keep boostin ur strength? All advice appreciated. Insane weight, especially like the front squats :eek:

haha where in canada you from...


haha insanity man

thanks...


I don't know how you can keep pring bench nearly every session these days. :eek: Usually people slow down when they reach a higher level. :o

Crazy cgbp and laterals but the pump after that b/w superset would of felt great.

i change reps... till stop getting prs or hit the limits on it...


reading this journal makes me feel WEAK. oh well, guess i should train harder eh. Crazy nice lifts man! I'm subscribed!

thanks... and welcome...


dude 220x33? crazy man, nice job. i might be able to do 135x33....then again probably not

yep... my tris were about to die...

haha... i am good at the strength endurance stuff...


+1 for that statement... really, that's some serious strength.

this side laterals are crazy too, i can't imagine being able to swing that kind of weight around. great work!!


ye the side laterals are not best form but who cares at the lighters weights they are good form...

[littlechick]

how was your trip Scott?

[TKD]

Back already mate?? Hope you had a nice holiday! :)

[Curl Master]

290307

Upper day

close grip bench
100x5
120x5
140x5
165x5(PR 363lbs)
100x33(PR 220lbs)

Wide grp pullups supersetted with dips
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12
+20x12 / +20x12

Side laterals
32.5x12(PR 71.5lbs)
27.5x15(PR 60.5lbs)
22.5x15

concentration curls db
27.5x10(60.5lbs)
27.5x10

crunches
+27.5x12
+27.5x12
+27.5x12

wow... dead.... run out of energy and feel so pumped...

Nice workout I used to love supesetting exercises in my workout. I have not supersetted any of my exercises in a while but when doing it sure gave me a pump in my muscles.

[Maximus_Stats]

toronto

[JAGERBOY]

Oh hi Scott!

[scott_donald]

how was your trip Scott?

good...

what stuff you want to know...


Back already mate?? Hope you had a nice holiday! :)

ye was good but the weather wasnt the best...


Nice workout I used to love supesetting exercises in my workout. I have not supersetted any of my exercises in a while but when doing it sure gave me a pump in my muscles.

ye good for fitting everything in etc... fine after main heavy exercise...


toronto

ah ok been to calgar a few summers and played rugby there...


Oh hi Scott!

xxxxxx

[JAGERBOY]

good...

what stuff you want to know...
Well, for starters, did you shag any birds?


xxxxxx

:o

[scott_donald]

Well, for starters, did you shag any birds?



:o

my girlfriend...

[littlechick]

were you her slave yet?

[EoR]

This thread just got interesting... :D

[scott_donald]

were you her slave yet?

no think she has forgotten about it now...

[scott_donald]

This thread just got interesting... :D

i am always interesting...

[littlechick]

no think she has forgotten about it now...

nice bet..you guys are lame :mad:

[JAGERBOY]

my girlfriend...

Negged.

[scott_donald]

nice bet..you guys are lame :mad:

think there may some good times to remind her though...

[littlechick]

think there may some good times to remind her though...

not if she dodn't want you as her slave ;)

just kidding....

[EoR]

When is your next workout Scott?

You have a lot of tents camped out waiting.

btw did you know Jonah Lomu did a legends match in Hong Kong this year? :eek:

[FSUFan4]

ye weather not always best....

[scott_donald]

When is your next workout Scott?

You have a lot of tents camped out waiting.

btw did you know Jonah Lomu did a legends match in Hong Kong this year? :eek:


haha... was going to be today some sort of deload type session... but weather was too nice so i sat ni the gaden then spring cleaned my car...

so prob monday back to normal...


the weather in nyc JUST got good, haha

first day was warm there then got cold that night...

orlandos weather was the biggest disappointment after first day being int he 90's...


ye weather not always best....

ok...

[FSUFan4]

I dont live in Orlando but I live in FL and the weather hasn't been the best lately. It's clearing up and warming back up now though

[ABC_BOXER]

Hey scottie, got my journal now!

[scott_donald]

you get tons of pics/vids of the trip bro?

ye do but not had time to put them on the net yet...

[scott_donald]

160407

verticle day

Verticle jump into split squat
BWx6
+25x6(=PR 55lbs)
+25x6
+25x6
BWx6

hang power snatches
60x1
62.5x1
65x1
67.5x1(PR 148lbs)
70x1
72.5x1
75x1
77.5x1(170.5lbs)

military press
70x3
80x3
85x3(187lbs)

hang clean pulls
100x5
120x5
130x5(PR 286lbs)
130x5
130x5

Power snatch grip shrugs 1 min rest
170x8(PR 374lbs)
170x8
170x8
170x8
170x8

leg raises suspended in air
BWx12
BWx12
BWx12

dead traps are sore already and still have sprints to do...

[FSUFan4]

hey scott... i like all the blue. always impressive.

how goes the cut?

[homelifter]

160407

verticle day

Verticle jump into split squat
BWx6
+25x6(=PR 55lbs)
+25x6
+25x6
BWx6



Damn SD...these are truely impressive! Not that the rest of the workout isn't, but I think I'd soil myself trying to do these.

[littlechick]

you're bloody nuts...hey you should compete against Hola in his little competition ;)

[EoR]

160407

verticle day

Verticle jump into split squat
BWx6
+25x6(=PR 55lbs)
+25x6
+25x6
BWx6

hang power snatches
60x1
62.5x1
65x1
67.5x1(PR 148lbs)
70x1
72.5x1
75x1
77.5x1(170.5lbs)

military press
70x3
80x3
85x3(187lbs)

hang clean pulls
100x5
120x5
130x5(PR 286lbs)
130x5
130x5

Power snatch grip shrugs 1 min rest
170x8(PR 374lbs)
170x8
170x8
170x8
170x8

leg raises suspended in air
BWx12
BWx12
BWx12

dead traps are sore already and still have sprints to do...

Impressive MPs and well done on these functional prs. :D

Btw, you should enter Hola's contest. You basically have him on 3/4 of the lifts!

[TKD]

OMG!! Your Wos look like mine with all that blue - except you lift 4 times as much!! lol :)

Strong mps, and nice work on the clean pulls. Any reason why you don't do them off the floor?

[JAGERBOY]

Good workout , even though I dont know what most of those things even are.

[scott_donald]

hey scott... i like all the blue. always impressive.

how goes the cut?

cut is good... just annoying that cant get last little bit to go on lower abs... annoying but almost back...


Damn SD...these are truely impressive! Not that the rest of the workout isn't, but I think I'd soil myself trying to do these.

they are not too bad... just jump and land in split squat holding 2 dumbells...


you're bloody nuts...hey you should compete against Hola in his little competition ;)

haha... na those supplements suck...


Impressive MPs and well done on these functional prs. :D

Btw, you should enter Hola's contest. You basically have him on 3/4 of the lifts!

na as said above but thanks... ye the hardest pr was the snatch... just got it and no more... more to come on the rest tho...


OMG!! Your Wos look like mine with all that blue - except you lift 4 times as much!! lol :)

Strong mps, and nice work on the clean pulls. Any reason why you don't do them off the floor?

haha...

ye getting them better...

just my surroundings - room etc do everything in the power rack... plus i dont feel there is that big a difference...


Good workout , even though I dont know what most of those things even are.

haha... try some of them... you might like them...

[aqua-beowulf]

Holy cow... when did you start using color in your journals? :eek: :D

[scott_donald]

Holy cow... when did you start using color in your journals? :eek: :D

when i got moaned at...

dam i am so sore today...

[ABC_BOXER]

I've always wondered what you actually train for to accomplish?

Just fitness? Stength? Endurance? Size?

[scott_donald]

I've always wondered what you actually train for to accomplish?

Just fitness? Stength? Endurance? Size?

weights - strength and power with a little size...

running - speed endurance...

ie for rugby...

[ABC_BOXER]

you got any pics recently?

Still teaching rugby?

[scott_donald]

you got any pics recently?

Still teaching rugby?

nope...

ye basically winding down now tho since past easter till summer camps...

[koda86]

Hey Scott,
another impressive session!! Just can you describe what you call vertical jumps into split squat??

I am beginning Rippetoe next week for my off season program, I will begin a new journal!! I hope this program will give me explosivity!!!!!

[scott_donald]

Hey Scott,
another impressive session!! Just can you describe what you call vertical jumps into split squat??

I am beginning Rippetoe next week for my off season program, I will begin a new journal!! I hope this program will give me explosivity!!!!!

good luck the vj to split squat is here...

http://www.inno-sport.net/Speed-Strength.htm

RA VJ to ADA SS...

i do 3 on each leg a set...

[Hola Bola]

haha... na those supplements suck...


Good excuse, although I was betting you'd go with the "my digital camera is broken" one instead. :rolleyes:

[kingcarlos]

160407

verticle day

Verticle jump into split squat
BWx6
+25x6(=PR 55lbs)
+25x6
+25x6
BWx6

hang power snatches
60x1
62.5x1
65x1
67.5x1(PR 148lbs)
70x1
72.5x1
75x1
77.5x1(170.5lbs)

military press
70x3
80x3
85x3(187lbs)

hang clean pulls
100x5
120x5
130x5(PR 286lbs)
130x5
130x5

Power snatch grip shrugs 1 min rest
170x8(PR 374lbs)
170x8
170x8
170x8
170x8

leg raises suspended in air
BWx12
BWx12
BWx12

dead traps are sore already and still have sprints to do...

ah awesome stuffs bro. congrats on PR

[Jorday]

good lord I can't believe some of those weights :eek: Awesome work. :)

[scott_donald]

good lord I can't believe some of those weights :eek: Awesome work. :)

whcich ones were that good... that all my weaknesses really...

[scott_donald]

Good excuse, although I was betting you'd go with the "my digital camera is broken" one instead. :rolleyes:

not really video is fine... goin to vid me running and post it tomorrow...

my top speed has sucked since i got injured at christmas...

[scott_donald]

ah awesome stuffs bro. congrats on PR

thanks ye really pleased with the snatch one... 10kg PR...

[koda86]

hey Scott, After a look on your routine, I didnt really understand your workout: Do you have one vertical session, one lower and one upper per week???

Just confirm so I can follow ho you progress!!!!

CheerS

[scott_donald]

hey Scott, After a look on your routine, I didnt really understand your workout: Do you have one vertical session, one lower and one upper per week???

Just confirm so I can follow ho you progress!!!!

CheerS

yep... change the excercises and rep ranges tho... if stuck for pr then change the rep range...

follow 3 weeks load and 1 week deload... try fro prs on everything during loading...