Scottishmarks 2012 Journal.

[ScottishMark]

Still here, highlights recently 200lbs x 7 @ 155lbs on bench. 40kg DB's for reps on incline.

[fittofattofit]

Strong lifting
You must be lean as phuck at 155 now!
You're probably only 20lbs shy of a 2 x BW bench!

[ScottishMark]

Strong lifting
You must be lean as phuck at 155 now!
You're probably only 20lbs shy of a 2 x BW bench!

Haha, I wish! I'm always better at higher reps with near maximal weights.. Probably only good for 110kg at the moment but that wouldn't be terrible at 155lbs.

Hows your shoulder holding up?

[ScottishMark]

Time to keep this blog running:

Currently eating:
on days - 350C/200-220P/50F
off days - 300C/200P/50F

Training 4 days per week. Running Smolov Jnr and 5/3/1 in conjunction. So training looks like this:
Mon - Smolov Jnr Bench - 5/3/1 Squat
Tue - Smolov Jnr Bench - 5/3/1 Deadlift
Wed - Off
Thu - Smolov Jnr Bench - Bis
Fri - Smolov Jnr Bench - Delts
Sat/Sun - Off

You'll notice there is no tris, benching 4 times a week, direct tri work isn't required at the moment. You'll also notice I'm not doing 5/3/1 for delts. Same reason, benching 4 times per week and hitting delts heavy too would be too much. Will be doing raises mostly for delts. No cardio either. Got smolov Jnr for bench today too.

Training recently has went like this:

Mon 14/05/12
FLAT BENCH (projected max 111kg)
78kgx6x6

SQUAT (projected max 153.5kg)
96kgx3
110kgx3
124kgx3 (3+ set)


Tue 15/05/12
FLAT BENCH (projected max 111kg)
83kgx7x5

DEADLIFT (projected max 181kg)
114kgx3
130kgx3
146kgx3 (3+ set)

Could have had more on 3+ set but not pulled in a bit, was being conservative.

Looking for 150kg squat, 110kg bench and 190kg deadlift in the near future. I realise some of my projected max's are around here but I'm not sure I have these weights in the tank JUST yet..

[ScottishMark]

Thu 17/05/12
FLAT BENCH (projected max 111kg)
89kgx8x4

Few sets of bis

Fri 18/05/12
FLAT BENCH (projected max 111kg)
93.5kgx10x3

DB SHOULDER PRESS
30kgx5
32kgx5

Sets of side raises

5 or 6th set of benching felt heavy, needed to man up and did. Powered through the last sets. Feeling strong.

[ScottishMark]

Gawd, I am so slack with logging. Training is going well. Smolov Jnr giving me slight shoulder problems. Just finished week 2. Gonna run week 3 over 2 weeks instead of 1 so will be benching 2x per week instead of 4, see if that helps.

Fri 25/05/12
FLAT BENCH (projected max 111kg)
96kgx10x3

DB SHOULDER PRESS
30kgx5
32kgx5

Sets of side raises

Some reps were slow but never thought I'd actually miss any. Good stuff.

[ScottishMark]

In light of my shoulder giving me problems I've moved Smolov Jnr to 2x per week as opposed to 4. Also narrowed my bench grip in a little.

I maxed today just incase my shoulder does give out with more benching I wanted to see what progress I made.. Did 111kg for 1 rep which was EASY. Very pleased, think I'd be good for 120kg on a good day, gonna keep on with bench as long as my shoulder lets me. Want 131kg (3 plates at my gym) this year at under 165lbs. Maybe even under 160 which would be good.

[fittofattofit]

In light of my shoulder giving me problems I've moved Smolov Jnr to 2x per week as opposed to 4. Also narrowed my bench grip in a little.

I maxed today just incase my shoulder does give out with more benching I wanted to see what progress I made.. Did 111kg for 1 rep which was EASY. Very pleased, think I'd be good for 120kg on a good day, gonna keep on with bench as long as my shoulder lets me. Want 131kg (3 plates at my gym) this year at under 165lbs. Maybe even under 160 which would be good.

Great job on the bench progression --- nice work getting an 'easy' 111kg
Bad luck about the shoulder but you seem to be working around it OK

[Midgg]

Keep going man! Great work&physique.
p.s scottishbrah checking in.

[ScottishMark]

Great job on the bench progression --- nice work getting an 'easy' 111kg
Bad luck about the shoulder but you seem to be working around it OK

Yeah, I'll just need to keep working around it. Benching today so I'll report back and see how things are holding up. Got 88.5kg x 7 sets of 5 reps.

I'll get some videos up soon, don't want to fill bench untill I get 3 plates in my gym; 131kg. May be a long way off but I want it this year.

Keep going man! Great work&physique.
p.s scottishbrah checking in.

Sup Scottishbrah.

Here's a more recent pic.

[ScottishMark]

Bench today was 93.5kgx8setsx4reps.

Did some bi's aswell.

Got 98.5kgx10setsx3reps on Thu/Friday depending.

[JustBulk]

Just swinging by to wish you best of luck!

[ScottishMark]

Thanks man.

[fittofattofit]

Looking big and shredded in that pic! Shoulders, traps, chest and arms are all looking good
Great job on the benching!

Edit: forgot to mention the lats - good flare from the front

[ScottishMark]

Still here, just found this journal.

Stength has been slowly increasing.

Deadlift is at 200kg, bench at 110kgx3 (I reckon I'm good for 120kg), squat is a solid 150kg, 160kg I think is in the tank. All at 74kg bodyweight.

Working towards 220kg deadlift, 180kg squat and 140kg bench all at around my current bodyweight. Squat is probably the most ambitious, despite the bench looks more difficult in terms of percentage increase.

[fittofattofit]

Still here, just found this journal.

Stength has been slowly increasing.

Deadlift is at 200kg, bench at 110kgx3 (I reckon I'm good for 120kg), squat is a solid 150kg, 160kg I think is in the tank. All at 74kg bodyweight.

Working towards 220kg deadlift, 180kg squat and 140kg bench all at around my current bodyweight. Squat is probably the most ambitious, despite the bench looks more difficult in terms of percentage increase.

Great work on the lifting ... really strong at 74kg heading for a 3 x BW dead, 2 x BW bench and 2.5 x BW squat. You must be lean at 74

[ScottishMark]

Still here, just found this journal.

Stength has been slowly increasing.

Deadlift is at 200kg, bench at 110kgx3 (I reckon I'm good for 120kg), squat is a solid 150kg, 160kg I think is in the tank. All at 74kg bodyweight.

Working towards 220kg deadlift, 180kg squat and 140kg bench all at around my current bodyweight. Squat is probably the most ambitious, despite the bench looks more difficult in terms of percentage increase.

Always interesting to look back at stats, even if I don't log frequently.

Deadlift is at 210kg now (I've not been training it much so with some focused training I'm confident I'm good for 220kg).

Bench I've hit 120kgx4,3,3 (Going for 120kg x5,5,5 this week).

Squat I hit 150kg x 3,3,3 (I'll get 150kg x 5,5,5 this week, assuming my ankle holds up).

Overall I'm moving towards a 220kg deadlift, 180kg squat and 140kg bench relatively soon at around 175lbs.

[fittofattofit]

Great job on maintaining that progression. It looks like you've got all three for a Christmas present to yourself

[ScottishMark]

Can only hope so!

Since I last posted I hit 120kgx5,5,4 on bench and 150kgx5, 160kgx3 then 150kgx5 on squat. Goals are closing in - more importantly than that I seem to have the passion for training back which I've been missing for a while.

[fittofattofit]

Can only hope so!

Since I last posted I hit 120kgx5,5,4 on bench and 150kgx5, 160kgx3 then 150kgx5 on squat. Goals are closing in - more importantly than that I seem to have the passion for training back which I've been missing for a while.

The passion can't have been totally gone because you've steadily been getting stronger. Numbers are looking really good and solid weight gain if you were at 74kg 6 months ago and now bumping around 80kg

[ScottishMark]

The passion can't have been totally gone because you've steadily been getting stronger. Numbers are looking really good and solid weight gain if you were at 74kg 6 months ago and now bumping around 80kg

Thanks man. I was still in the gym but only really going through the motions but I guess that's better than not training at all.

125kgx3,3 and 120kgx4 today on the bench.

Then did 48kg dumbells (our gym only goes up to 40kg so strapped a 5kg plate to either side of each 38kg dumbbell with knee wraps lol) for 8/9 reps? on slight incline. Then 40kg dumbells 17reps.

Squatting tomorrow, will see what numbers that brings.

I'm not too worried about being fluffy body composition wise so I'm going to keep gaining weight. Break 200lbs bodyweight for the first time in my life..

[fittofattofit]

Solid benching and strong ghetto effort on the 48kg incline presses
Should gain a load of strength and mass on the way to 200

[ScottishMark]

Last day of my de-load week. Heavy lifting takes a toll on my tendons, bi's especially. Mainly aiming to solidify my strength gains and slowly add weight on the road to 200lbs.

[ScottishMark]

Thanks man. I was still in the gym but only really going through the motions but I guess that's better than not training at all.

125kgx3,3 and 120kgx4 today on the bench.

Then did 48kg dumbells (our gym only goes up to 40kg so strapped a 5kg plate to either side of each 38kg dumbbell with knee wraps lol) for 8/9 reps? on slight incline. Then 40kg dumbells 17reps.

Squatting tomorrow, will see what numbers that brings.

I'm not too worried about being fluffy body composition wise so I'm going to keep gaining weight. Break 200lbs bodyweight for the first time in my life..

Last day of my de-load week. Heavy lifting takes a toll on my tendons, bi's especially. Mainly aiming to solidify my strength gains and slowly add weight on the road to 200lbs.

Bicep tendonitis has slowed my strength gains. Hit 130kg bench for 2, 180kg squat for a comfortable single and haven't pulled heavy since my 210kg single. Tendonitis has eased off so hitting squats and bench hard in the coming months. Want 140kg bench x2 and a 200kg squat all at under 200lbs. Currently at 185 lbs - when I hit 200ish I'll diet down. Hopefully be around 170lbs shredded which is 30lbs heavier than my stage weight in 2010.

[fittofattofit]

Bicep tendonitis has slowed my strength gains. Hit 130kg bench for 2, 180kg squat for a comfortable single and haven't pulled heavy since my 210kg single. Tendonitis has eased off so hitting squats and bench hard in the coming months. Want 140kg bench x2 and a 200kg squat all at under 200lbs. Currently at 185 lbs - when I hit 200ish I'll diet down. Hopefully be around 170lbs shredded which is 30lbs heavier than my stage weight in 2010.

You've still made steady gains if you're at 185 ... must be looking pretty solid at 185 and 5'9 now. Great job on the lifting, even if the benching has slowed because of the biceps. I'm very impressed with you squatting 180kg ... 150kg feels like it's going to squash me and I just can't conceive of squatting 180
Do you have a comp in mind at all?

[ScottishMark]

I'm looking okay. As I said I wanted to get to 200lbs but circumstances are dictating otherwise. Tendonitis is flaring up again and with gaining extra bodyweight I'll get stronger and my tendons can't cope. Additionally for what ever reason my appetite has died a death so eating 3700 calories a day is rough. Thinking I'll go with the flow and go in the opposite direction for a little while..

Squatting I'm very happy with but that aggravates my bi tendons the most! (Low bar so alot of stress on the arms) Hit 170kg for a tripple today so 200kg would be in sight at 200lbs.. no idea what I could squat if I dropped say 15lbs but even 180kg at 170lbs would be nice.. Watch this space..

Thanks for the comments man..

[ScottishMark]

Still alive.. still working around bicep tendonitis

Have managed 60kg dumbells on incline for a triple. 220kg deadlift, working squat towards 200kg (watch this space). Bench isn't really going anywhere up nor down, can't do much with my bis.