Scott_donald - The Third Incarnation of training.

[BabyOilBrah]

Olympic squat
110x10(242lbs)
100x15

Excellent stuff. For ABs get into some chinese planks or something. Crunches suck.

[fittofattofit]

rolling the hell out of it... and stretched... did it on my break at coaching and lunch and night... i even cracked my travel one - not happy about - cracked that and removed a massive filling yesterday so i dint like yesterday much at all...

So you have a 'travel roller'?

Squat - well back is about 95% now... still a bit tight... first 3 sets form was perfect... makes a difference that i now feel the squats in the right muscles... 100 is getting heavy... 110 felt great but enough there... very good set after with 100... 80 was hard so time to stop there... time to stop as back feeling good and tired...

Rows - eased in nicely... 100 for 10 is certainly a good number to make with 100... kind of disappointed as 10kg short of PR but again trying to get volume with the 100...

i think i need to change up my ab work... bored silly - having said that ab work is boring soooooooooo.....

Yeah, that's a sick amount of squatting! Love that 110 x 10, 100 x 15 and 80 x 20 .. awesome conditioning
Ab work is always boring .. I don't know how Tim manages to keep it up for 30 minutes at a time

[nwskier]

PR on skulls, after doing heavy bench, but the skulls were also superset with volume on bench.... mindblown!

solid squatting too.

btw, cold and white around here. -8F this morning. my car was rather angry at me haha

[BobisMighty]

nice work. a lot of volume with the squats and rows. especially that 20 rep set at the end.

[scott_donald]

Excellent stuff. For ABs get into some chinese planks or something. Crunches suck.

ya i will have to look at some of the girls i follow on instagrams videos...

So you have a 'travel roller'?

Yeah, that's a sick amount of squatting! Love that 110 x 10, 100 x 15 and 80 x 20 .. awesome conditioning
Ab work is always boring .. I don't know how Tim manages to keep it up for 30 minutes at a time

ya -

http://www.newitts.com/product/IT058...oam_Roller.htm

had an orange mini and just ordered a black one...

and this is the one in my living room...

http://www.newitts.com/product/IT049...oam_Roller.htm

yep tim is mad... ya i just need to get them down each session... if i would i wouldn't even do them... now doing them pre main workout or with my first few sets as they help me get warm...

squats felt great... back is ok today about 90% but fatigued from yesterday so no weights today...

PR on skulls, after doing heavy bench, but the skulls were also superset with volume on bench.... mindblown!

solid squatting too.

btw, cold and white around here. -8F this morning. my car was rather angry at me haha

thanks...

jealous of your weather...

nice work. a lot of volume with the squats and rows. especially that 20 rep set at the end.

yep thanks... wanted to really push it without making my back worse and it worked i think...

[scott_donald]

191114

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs

felt ok... cold out and wasn't in the mood but had to do it...

[fittofattofit]

ya i will have to look at some of the girls i follow on instagrams videos...



ya -

http://www.newitts.com/product/IT058...oam_Roller.htm

had an orange mini and just ordered a black one...

squats felt great... back is ok today about 90% but fatigued from yesterday so no weights today...

Those things are sturdy ... howdafuk did you manage to crack it? Must've been rolling the sh!t out of your ITB

So your knee is OK with the sprints?

[scott_donald]

Those things are sturdy ... howdafuk did you manage to crack it? Must've been rolling the sh!t out of your ITB

So your knee is OK with the sprints?

exactly... it cracked on the seem where they join so guessing a problem on their end but in all honesty couldn't be bothered with the hassle to return it as its 8 months old... will try and glue it and have two now...

they are not sprints but yes fine doing that... jumping or changing direction is the problem...

[fittofattofit]

exactly... it cracked on the seem where they join so guessing a problem on their end but in all honesty couldn't be bothered with the hassle to return it as its 8 months old... will try and glue it and have two now...

they are not sprints but yes fine doing that... jumping or changing direction is the problem...

FU and your long legs .... 50m in 10 seconds would be a sprint for me

[Fabs23]

FU and your long legs .... 50m in 10 seconds would be a sprint for me

ha! everytime I see Scotty log his sprints I think I'm reading Usain Bolt's training log.

[scott_donald]

FU and your long legs .... 50m in 10 seconds would be a sprint for me

mini me...

ha! everytime I see Scotty log his sprints I think I'm reading Usain Bolt's training log.

thats speed endurance - only half volume to keep my body ticking along...

[scott_donald]

201114

What i felt like doing

Front squat
60x3
60x3
70x3
80x3
90x3
100x3
112.5x3(247.5lbs)

BB Bulgarian split squat
60x15
70x12
80x10

Flat bench
60x10
100x8
120x8
140x8
150x7(330lbs)
150x6

Leg raises on bench with butt raise
BWx15
BWx15
BWx15
BWx15

Squat - well back was stiff after standing this morning coaching so eased in... still and doms in quads and flutes from tuesday... after the 80 i am really feeling the doms in my ass!!! 100 was hard... dam ass... went for 112.5 was not pretty but will do...

Splits - not looking forward to these now... hard first two sets... felt great the last set - was very focussed to finish...

Bench - again wasn't sure going in what rep range to go for... eights seemed like a good number... 140 felt great... 150 was dam heavy... only got 7 wanted another shot... haha oh well...

[BabyOilBrah]

hell yeah another 2.5kg on the FS, I like it.

Agree on the bench, if you aren't PLing and just looking at general strength 6-8 is a good in between rep range. Nice work Scott.

[BobisMighty]

nice work with the front squats!

[fittofattofit]

Front squats are looking good and teaming those with the BSSs must have mashed up your quads. I feel your pain at only benching 7 reps @ 150kg

[scott_donald]

Front squats are looking good and teaming those with the BSSs must have mashed up your quads. I feel your pain at only benching 7 reps @ 150kg

Thanks... Ya it was tiring but feeli really good this morning... Lifting late avo today so will see how I get on... Still thinking what to do..

nice work with the front squats!

Thanks.... I prefer them to Olympic squats but I guess you have to do them all...

hell yeah another 2.5kg on the FS, I like it.

Agree on the bench, if you aren't PLing and just looking at general strength 6-8 is a good in between rep range. Nice work Scott.

Yep but at limit right now.... Would like to do that every week but doubt it...

I just picked random eight.... I will do so,etching similar today for my pull-ups - random reps...

[scott_donald]

211114

What i felt like doing

Wide grip pull-ups
BWx10
20x6
40x6
50x6
60x5(132lbs)
30x14 ds BWx10

Military Press ss Side laterals
60x12 ss 25x10 ds 15x12
70x10 ss 25x10 ds 15x15
80x10 ss 25x10 ds 15x20

AB roll out torture
BWx10
BWx10
BWx10
BWx10

Pullups - wanted to beat last week... felt nice and easy up to the 40... stomped the 60... very happy with 5... heaviest in a long time and one short of PR of 6 with that weight... never done a 5 repper so counts as a PR...

MP - so not in the mood at this point... 60 felt nice and easy but after the complete set i am now pooped... pushing the side lateral lighter set harder today... stomped the last set...

finally into double figures for the ab torture...

Nice and simple heavy session... give legs and back a rest today...

[fittofattofit]

That was some great pull-ups Scott. Pull-up + 3 plates is great but I absolutely love that drop set at the end. WTG for the pump

[scott_donald]

That was some great pull-ups Scott. Pull-up + 3 plates is great but I absolutely love that drop set at the end. WTG for the pump

thanks... ya was a good simple session...

[scott_donald]

241114

What i felt like doing

Olympic squat
60x10
70x5
80x5
90x5
105x9
105x9
105x9
105x9

Close grip bench
60x10
100x5
120x5
140x4
150x2
160x2(352lbs)
160x2
150x5
120x15

Wide Grip pullups 30 secs rest
BWx20
BWx14
BWx13

Crunches on ball with twist
BWx30
BWx30
BWx30
BWx30

Squat - well typed max 140 into smolov came out week 1 98, week 2 108, week 3 113... so went for 105... not doing it but wanted to get a rough idea of numbers in order to start pushing myself now... first set felt good... 2nd set far harder... funny how my form is now synced and i am feeling it in quads more... 3rd set felt great... 4th set was much harder... happy...

CGB - Started nice and easy... first 160 was stupid heavy and didn't feel too good... was thinking of going for 170 coming in but will try the 160 a second time... felt better... stomped the 150x5... 120 i went for it... just made 15 and no more...

Pullups - hard and got weird numbers from it...

[BabyOilBrah]

beastly smolov-esq work on the oly squats. Crushed that CGBP too, forgot to log the last set of 15 with 120 tho.

[Fabs23]

those are big rep numbers for wide grip pullups with such short rest...esp considering your size. Well done sir

[fittofattofit]

Smolov

Why not do a run of it ... you know it would appeal to your sense of order

And CGBP 120 x 15

Didn't do bad on those pull-ups either with only 30 seconds rest

[scott_donald]

beastly smolov-esq work on the oly squats. Crushed that CGBP too, forgot to log the last set of 15 with 120 tho.

thanks... quits are finally feeling good...

edited thanks...

those are big rep numbers for wide grip pullups with such short rest...esp considering your size. Well done sir

thanks... not really that heavy now... prob 96-98kg...

Smolov

Why not do a run of it ... you know it would appeal to your sense of order

And CGBP 120 x 15

Didn't do bad on those pull-ups either with only 30 seconds rest

ish....

na not motivated enough right now to stick to it... plus got to watch my knee will its fully recovered....

thanks...

[scott_donald]

241114

What i felt like doing

Olympic squat
60x10
70x5
80x5
90x5
100x5
110x9(242lbs)
110x9
110x9
110x9

BB rows over bench
60x10
80x5
100x5
110x3
115x3
120x3
125x3(275lbs)
120x3
120x3

Military press 30 secs rest
60x20
60x12
60x10

Squat - wanted to match similar to yesterday... up 5kg... smith up to 90... first set of 110 felt heavy but good... 2nd set was a struggle - hard to get my back comfortable... 3rd set got everything in perfect position... 4th set was hard as...

Rows - again same as yesterday want to push the weight... up to 110 felt nice and easy and strong... still stuck at 125... no where near my PR, strange considering Pullups are close...

MP - that was killer...

[fittofattofit]

Squatting 4 x 9 two days running. Sounds like you're getting onto the groove though
Mirin' MPs with 42 x 1pps in under 3 minutes

[Fabs23]

squats two days in a row! Makes me feel small, weak and insignificant. I have all I can do to get thru one day of squats without losing my cookies. I'm jelly and I'm mirin as well.

[scott_donald]

Squatting 4 x 9 two days running. Sounds like you're getting onto the groove though
Mirin' MPs with 42 x 1pps in under 3 minutes

yes feeling so much better... only taken about 3 years to be back enjoying back squatting... now just to get decent numbers...

haha ya triceps were even dead at the end of that....

squats two days in a row! Makes me feel small, weak and insignificant. I have all I can do to get thru one day of squats without losing my cookies. I'm jelly and I'm mirin as well.

i am squatting most of my sessions... knee rehab and strengthening... last week was an exception as back was so stiff...

[BabyOilBrah]

thats it Scott.




MP's look brutal with low rest as a finisher.

[scott_donald]

,

thats it Scott.




MP's look brutal with low rest as a finisher.

Right now if it wasn't for my knee I would be taking a couple weeks off or so.. So the desire to squat is winning for now!!!