Scott_donald's Journal Mrk2...

[scott_donald]

141112

What i felt like doing

flat bench
60x10
100x10
120x10
130x10
142.5x5
152.5x5(335.5lbs)
120x15
120x15
120x15

ATG Front Squat
BWx10
BWx10
60x5
60x5
60x5
60x5
60x5
60x15

Shrugs ss Side laterals
150x20(330lbs) ss 25x12(55lbs)
150x20 ss 25x12
150x20 ss 25x20 ds 17.5x12

Hanging leg raises
BWx10
BWx10
BWx10

Benching was going for volume - changed it up form last set of reps...

Squats - changed to front... happy...

happy there too...

far better than monday!!!

[2 D]

Can't still be deloading with those numbers..

Are you just not going heavy on squats anymore then? Honestly it may not be a bad idea. I myself tested out my strength on them a week or so ago and even though my strength is pretty much where I left it, I felt pretty beat up the day after. Focusing on higher volume and great range of motion on squats from now on, I'm as strong as I'll ever need to be to be honest.

[scott_donald]

Can't still be deloading with those numbers..

Are you just not going heavy on squats anymore then? Honestly it may not be a bad idea. I myself tested out my strength on them a week or so ago and even though my strength is pretty much where I left it, I felt pretty beat up the day after. Focusing on higher volume and great range of motion on squats from now on, I'm as strong as I'll ever need to be to be honest.

no deload... just back to load...

with squatting i am starting again essentially... pushing the splits... so will build that up over the 3 weeks load....

but yes really focussing in form the whole way...

[TheProgressiveOne]

Form is king....

Do u bench down to ur chest....like touching?

[im2manly]

sorry I haven't been around as much. Work has been killing me. Strong bench man. I better keep staying consistent before you pass me .

[scott_donald]

Form is king....

Do u bench down to ur chest....like touching?

i am about an inch short... my shoulder sort of pops out if i touch my chest with anything more than 60kg... put both hands behind my back and it is sorted... never had the op that i needed years ago...

sorry I haven't been around as much. Work has been killing me. Strong bench man. I better keep staying consistent before you pass me .

i am not going for weight but more volume right now to get a good strength base behind me...

[scott_donald]

161112

What i felt like doing

Snatch Pulls
60x3
60x3
60x3
80x3
80x3
100x3
100x3
110x2
110x2
120x1

Pullups
BWx29
BWx12
BWx11
BWx9
BWx10

Twisted crunches on ball
BWx30
BWx30
BWx30
BWx30

well snatch pulls were going to be hard as feeling i from the rest of the stuff this week and all the running i have been trying to do including basketball etc and running with the kids demonstrating thins etc...

Pullups were done max reps with the time it took me to do the crunches in between... kind of worked...

[2 D]

29 pullups is very nice at your size dude.

Loving your Oly work too. Lots of other training then huh? Non conventional it sounds.

Getting it in somewhere is better than nowhere. Good work on the pulls those are some pretty big numbers.

[scott_donald]

29 pullups is very nice at your size dude.

Loving your Oly work too. Lots of other training then huh? Non conventional it sounds.

Getting it in somewhere is better than nowhere. Good work on the pulls those are some pretty big numbers.

thanks... think my PR is 30 so just one away...

just doing basketball once a week and then trying to run with kids as much as i can... did speed work and handling drills on the tuesday with the seniors...

thanks...

[scott_donald]

191112

What i felt like doing

RDL
60x5
100x5
120x5
140x5
150x5
160x5
140x20
140x20

BB Bulgarian Split squats
BWx10 each leg
BWx10 each leg
60x10 each leg
70x10 each leg
80x10 each leg
BWx30 each leg(=PR)

Incline bench
60x15
100x15
115x15
115x15(253.5lbs)
100x20

Crunches on Ball
BWx30
BWx30
BWx30

very disappointed... i think its something to do with being outside in cold for 2 hours then straight lifting but i have nothing off the ground... 160 was so heavy!!! once weight is up its all good...

Bulgarians - felt better... balance wasn't the best though ...

Inclines - up 5 kg... happy with the 20 repper...

anyone want to give me a job in Canada/US or Australia????

[scott_donald]

201112

What i felt like doing

warm up

Handling work - various back moves - changing position

Flat out
10m
10m
10m
10m
10m
10m
10m
10m
10m
10m

Ladder work
10 minutes various ones cant remember

Ladder work then short sharp change of direction sprints

Had a specialist session with some of the kids... so joined in... was fun!!!

[2 D]

Nice GPP following the big lifting day Scott. Glad you're getting the cardio in when you can.

[nwskier]

i am about an inch short... my shoulder sort of pops out if i touch my chest with anything more than 60kg... put both hands behind my back and it is sorted... never had the op that i needed years ago...

I'm in a similar boat. About an inch short, though oddly CGBP feels relatively okay touching- but going medium grip it invites shoulder issues- not worth it. chest gets smoked either way. as long as you feel the proper muscles working and getting quality ROM, you're doing good work.

fuuuark, labral tear + impingment has pissed me off - but bench is feeling great the last few months.

Got your ski gear dialed for the year? I've been super busy w/ the new job- but looks like I'll get my first turns in about 10 days or so...

What's the season shaping up in Scotland?

[scott_donald]

Nice GPP following the big lifting day Scott. Glad you're getting the cardio in when you can.

yep... need it!!!

calves are sore today after the wet grass and the ladder work...

I'm in a similar boat. About an inch short, though oddly CGBP feels relatively okay touching- but going medium grip it invites shoulder issues- not worth it. chest gets smoked either way. as long as you feel the proper muscles working and getting quality ROM, you're doing good work.

fuuuark, labral tear + impingment has pissed me off - but bench is feeling great the last few months.

Got your ski gear dialed for the year? I've been super busy w/ the new job- but looks like I'll get my first turns in about 10 days or so...

What's the season shaping up in Scotland?

yep and i am never going to compete so who cares as long as you are improving!!!

still waiting on my boots... the shipment of Full tilt boots to UK got lost... and my boots are in that shipment!!! peed off there...

so jealous - i think i am heading to the snow dome in Glasgow to give lessons next sunday so at least i will slide a little...

we are long range forecast cold december and January so fingers crossed!!! nothing really as yet!!! will hopefully book a new years Euro trip in net week or so...

[scott_donald]

211112

What i felt like doing

flat bench
60x10
100x10
120x10
130x10
142.5x5
155x5(341lbs)
120x15
120x15
120x15

ATG Front Squat
BWx10
BWx10
60x8
60x8
60x8
60x8
60x8
60x15

Shrugs ss Side laterals
150x20(330lbs) ss 25x12(55lbs)
150x20 ss 25x12
150x20 ss 25x12 ds 17.5x15

Hanging leg raises
BWx10
BWx10
BWx10

Benching - 155 is my limit... happy with volume after...

Squats - feeling great but was hard work!!!

happy with shrugs...

far better than monday!!!

[TheProgressiveOne]

About to do ur shoulder workout...

Very nice benching, strong as an ox

[BobisMighty]

211112

What i felt like doing

flat bench
60x10
100x10
120x10
130x10
142.5x5
155x5(341lbs)
120x15
120x15
120x15

ATG Front Squat
BWx10
BWx10
60x8
60x8
60x8
60x8
60x8
60x15

Shrugs ss Side laterals
150x20(330lbs) ss 25x12(55lbs)
150x20 ss 25x12
150x20 ss 25x12 ds 17.5x15

Hanging leg raises
BWx10
BWx10
BWx10

Benching - 155 is my limit... happy with volume after...

Squats - feeling great but was hard work!!!

happy with shrugs...

far better than monday!!!

Solid workout. Heavy laterals.

[moshvr]

211112

What i felt like doing

flat bench
60x10
100x10
120x10
130x10
142.5x5
155x5(341lbs)
120x15
120x15
120x15

ATG Front Squat
BWx10
BWx10
60x8
60x8
60x8
60x8
60x8
60x15

Shrugs ss Side laterals
150x20(330lbs) ss 25x12(55lbs)
150x20 ss 25x12
150x20 ss 25x12 ds 17.5x15

Hanging leg raises
BWx10
BWx10
BWx10

Benching - 155 is my limit... happy with volume after...

Squats - feeling great but was hard work!!!

happy with shrugs...

far better than monday!!!

Great session. Those laterals are pretty crazy

[scott_donald]

About to do ur shoulder workout...

Very nice benching, strong as an ox

thanks...

Solid workout. Heavy laterals.

thanks...

Great session. Those laterals are pretty crazy

thanks...

[scott_donald]

231112

What i felt like doing

Pullups
BWx31(PR)
BWx16
BWx12
BWx11
BWx12

Twisted crunches on ball
BWx30
BWx30
BWx30
BWx30

had to work this morning - so only had 20 minutes of so to do this after i warmed back up...

Pullups were done max reps with the time it took me to do the crunches in between... smashed it!!!

[scott_donald]

261112

What i felt like doing

Flat bench
60x10
100x10
120x10
140x10

Close grip bench
120x12
120x12
120x12

Flat bench
100x20

Skulls
80x15
80x15
80x15

Crunches on ball
BWx30
BWx30
BWx30

busy week so short sharp bber workouts..

anyone want to give me a job in Canada/US or Australia????

[moshvr]

Ski instructor or something of the sort to enjoy the winter out west? Then look around for something while you're doing that?

BC is getting hammered ... a lot of resorts are open already 90cm bases at a couple places too!

[nwskier]

31 pullups? fuk yeah!!!

that's badass, especially at 225lbs. got dat dere sick strength-weight ratio

[TheProgressiveOne]

[b][color=red]261112

anyone want to give me a job in or Australia????

What part of aus and what industry...?

[nwskier]

Ski instructor or something of the sort to enjoy the winter out west? Then look around for something while you're doing that?

BC is getting hammered ... a lot of resorts are open already 90cm bases at a couple places too!

Not sure what your interests are... ski instructor is okay, but i'm assuming you'd rather ski on your own and work in the evenings/days doing something else?

There are some good sports training centres at some of the bigger training venues (aka Whistler, Park City, Aspen, Steamboat, Vail - even here in Jackson). Maybe get into some sports performance training gig? What about your contacts in Calgary?

Wouldn't rule out that kind of gig at universities in Salt Lake (Univ of Utah), Colorado, BC, Seattle (Univ of Wash), etc...

[TKD]

Holy crap @ the pullups Scott. Impressive.


How's your knee doing these days mate?

[2 D]

Are you still a teacher in the U.K.?

If so I think you could probably come stateside and teach (depending upon your education). You could also probably coach rugby or do some kind of training role as Tim mentioned simultaneously to earn additional cash. It kinda depends on where you're looking to go. I'm trying to get out of the state I am currently in, our state has been one of the top three states in the past few years in terms of jobs lost.

A lot of people here are turtling with their money and job offers (owners and high ups in companies have flat out told me this to my face) because they're getting their taxes raised and they don't know what additional costs Obamacare is going to have on their business. A lot of companies in the area won't give people who don't have tons of experience a shot.

Cliffs: Don't come to Ohio unless you can get a job for sure, it seems rougher here than other cities/states (although don't go to New York either, worst place to go right now probably).

[scott_donald]

Are you still a teacher in the U.K.?

If so I think you could probably come stateside and teach (depending upon your education). You could also probably coach rugby or do some kind of training role as Tim mentioned simultaneously to earn additional cash. It kinda depends on where you're looking to go. I'm trying to get out of the state I am currently in, our state has been one of the top three states in the past few years in terms of jobs lost.

A lot of people here are turtling with their money and job offers (owners and high ups in companies have flat out told me this to my face) because they're getting their taxes raised and they don't know what additional costs Obamacare is going to have on their business. A lot of companies in the area won't give people who don't have tons of experience a shot.

Cliffs: Don't come to Ohio unless you can get a job for sure, it seems rougher here than other cities/states (although don't go to New York either, worst place to go right now probably).

wow... see where i am there is soooo many jobs but nothing to do!!!

Holy crap @ the pullups Scott. Impressive.


How's your knee doing these days mate?

knee seems fine... will ski on it sunday - weaher allowing so will see there...

Not sure what your interests are... ski instructor is okay, but i'm assuming you'd rather ski on your own and work in the evenings/days doing something else?

There are some good sports training centres at some of the bigger training venues (aka Whistler, Park City, Aspen, Steamboat, Vail - even here in Jackson). Maybe get into some sports performance training gig? What about your contacts in Calgary?

Wouldn't rule out that kind of gig at universities in Salt Lake (Univ of Utah), Colorado, BC, Seattle (Univ of Wash), etc...

SLC is still my fave city in the world....

What part of aus and what industry...?

dunno... thats the problem... 2 degrees and never really used them...

31 pullups? fuk yeah!!!

that's badass, especially at 225lbs. got dat dere sick strength-weight ratio

thanks...

Ski instructor or something of the sort to enjoy the winter out west? Then look around for something while you're doing that?

BC is getting hammered ... a lot of resorts are open already 90cm bases at a couple places too!

its visa that is so hard to get for us foreigners... essentially you need the job first to get one... so annoying... canada does seem the easiest to get into though...

so frustrating... just bored with life here....

[scott_donald]

231112

What i felt like doing

Pullups
BWx32(PR)
BWx18
BWx12
BWx11
BWx12

Twisted crunches on ball
BWx30
BWx30
BWx30
BWx30

hoping to ski sunday.... fingers crossed... funny once i start thinking skiing - i loose all interest in weights!!!

[scott_donald]

061212

What i felt like doing

Flat bench
60x10
100x15

flat bench ss skulls
100x15 ss 80x15
100x15 ss 80x15
100x15 ss 80x15

Pullups ss shrugs with pause
BWx20 ss 100x15
BWx20 ss 100x15
BWx20 ss 100x15

sore wrist from setting up my race skis... pushing the back binding with din of 14 and tweaked it... skiing tomorrow morning - day 3 of season...

well now in december and this is my month to recover so just lifting when i feel like it...