Scott_donald - The Third Incarnation of training.

[scott_donald]

+110 for 28 reps on WGs....

youre lifts if they were in lbs would still be impressive

lol come on more ab wheel!

yep... same as last week...

haha... i guess on the pull-ups but not the rows...

i am dreading thursday and the dam thing again...

[fittofattofit]

hope so as it was expensive at 4.99....

Pricey for a scotsman

290814

What i felt like doing load

Wide grip pullups
BWx10
20x10
40x10
50x10(110lbs)
50x10
50x8
30x16

BB rows over bench 60 secs rest
60x3
80x3
90x3
100x3
110x3
120x3
130x3
120x5

Flat bench ss Side laterals ss Dips 60 secs rest
60x10
100x5
135x10 ss 25x12 ss BWx20
135x10 ss 25x12 ss BWx20
135x10 ss 25x12 ss BWx20

crunches on ball with twist
BWx30
BWx30
BWx30
BWx30

abs are sooooo sore...

pullups - after last week hard to live up to that... felt good attempted 9th rep on third set but its a no... 30 was up one rep...

Rows - switching to triples... felt awesome and fast to 100... funny how i can row this easy but not clean it... annoying... 110 was easy... 130 was the limit... the 120 after was hard as...

Superset - hmmmm tired and pushed the weight up 2.5kg... first set was ok... second set was killer... third was was killer... rep 8.9.10 on bench and 15 onwards on the dips...

Pretty awesome closing in on the 3pps chest supported row after all those heavy pull-ups
And killer benching ... still got 3 sets of 10 Scott!

[scott_donald]

Pricey for a scotsman



Pretty awesome closing in on the 3pps chest supported row after all those heavy pull-ups
And killer benching ... still got 3 sets of 10 Scott!

very....

thanks... was very happy with upper sessions last week...

[scott_donald]

010914

What i felt like doing Speed

Movement prep

Buildups 50-90%
20m
20m
20m
20m

Leg drills

5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed

5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed

Flying 20s
60m
60m
60m
60m

flat out
40m
40m

back to normal top speed isn session... may add more volume as i get going...

[scott_donald]

010914

What i felt like doing load

Snatch
20x3 Hang Power Snatch ss 20x3 OH squat
40x2 Hang Snatch
50x1 Hang Power Snatch ss 50x1 Hang Snatch
50x1 Hang Power Snatch ss 50x1 Hang Snatch
55x1 Hang Power Snatch ss 55x1 Hang Snatch
57.5x1 Hang Power Snatch ss 57.5x1 Hang Snatch
60x1 Power Snatch
65x1 Power Snatch
67.5x1 Power snatch
70x1 Power snatch

Olympic Squat
60x10
80x10
100x10
110x10
110x10
82.5x20
82.5x20

RDL ss Shrugs
110x10 ss 110x10
130x10 ss 130x10
150x10 ss 150x10

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Snatch - well didn't do these last week so will see... up to 57.5 was ok but will focus on power snatch today... happy to get 70... down 2.5 from last session but will build again...

Squat - wanted to push same volume as i did fresh last week... 110s were hard work.. still not used to the weight on my back... been really working on stretching to hopefully loosen off my hips and hammier and glutes.... noticeable difference in the running movement prep pre speed session today... 82.5 for 20 was killer... second set almost killed me...

RDL - first set was dam hard... didn't use straps as a test and was fine... not looking forward to this... straps on... 130 was heavy... fatigued...

[fittofattofit]

Snatch - well didn't do these last week so will see... up to 57.5 was ok but will focus on power snatch today... happy to get 70... down 2.5 from last session but will build again...

Squat - wanted to push same volume as i did fresh last week... 110s were hard work.. still not used to the weight on my back... been really working on stretching to hopefully loosen off my hips and hammier and glutes.... noticeable difference in the running movement prep pre speed session today... 82.5 for 20 was killer... second set almost killed me...

RDL - first set was dam hard... didn't use straps as a test and was fine... not looking forward to this... straps on... 130 was heavy... fatigued...

Looks like a solid progression on those squats: 3 sets of 110 this time and then the 82.5 x 20 sets. Nearly killed you but you still pushed through with it all
I've got to get back into some vigorous stretching for the glutes again .. I've probably been slacking off and now I'm suffering
That 150kg superset with SLDLs and shrugs is just bad@ss

[doughnutgut]

82.5 for 20 widowmaker TWICE.


Nuts.

[scott_donald]

Looks like a solid progression on those squats: 3 sets of 110 this time and then the 82.5 x 20 sets. Nearly killed you but you still pushed through with it all
I've got to get back into some vigorous stretching for the glutes again .. I've probably been slacking off and now I'm suffering
That 150kg superset with SLDLs and shrugs is just bad@ss

only did 2 sets at 110...

haha yep it did first st of 20 was hard but the second set is 5, 3, 3, 3, 3, 1 etc...

yep i am sure thats where all my problems are coming from and holding me back with squat and olympic lifts... also lack of power in the o lifts...

haha its not that bad you could easily do that... good for the glutes...

82.5 for 20 widowmaker TWICE.
Nuts.

haha agains see above... try it...

[doughnutgut]

haha agains see above... try it...

On way to try it now.

[fittofattofit]

only did 2 sets at 110....

pissweak then ...

[scott_donald]

On way to try it now.

good luck...

pissweak then ...

in three hours i will embarrassingly bench way more than that...

[scott_donald]

020914

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

2 mins 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
10 secs rest
50m in 10 secs

felt great today... lovely day out and probably last one of the year...

[scott_donald]

020914

What i felt like doing load

Close grip bench
60x10
100x5
120x5
140x5
150x2
160x2
170x1
175x1(385lbs)
162.5x3
162.5x3

Flat Bench 60 secs rest
135x10
135x10
135x10
135x10
135x10
135x7

Pullups ss DB concentration curls 60 secs rest
BWx20 ss 25x12
BWx20 ss 25x12
BWx14 ss 25x12
BWx12 ss 25x12

Leg raises on bench
BWx15
BWx15
BWx15
BWx15

CGB - easy start up to 120... 160 double was very heavy... 175 felt better than last week but still wouldn't get past that... upped the triple weight... heavy!!!

Bench - upped this by 5kg... shouldn't make all 6 sets... 3 sets in and dam... 5kg makes a big difference... just got the 5th set...

Superset - first set easy.... second set stomped it... third was ok.. forth was ok too... done!!!

[doughnutgut]

Well fought out on the 6 sets with an extra 5kilo added.
That is a lot of potatoes.
Only say that because I used to have to carry the potatoes home from the car as a kid. 10lb bags.

Nice running.

400lb soon?

[moshvr]

Good lord that's some strong ass bench work there Scott.

How's weather over there? You getting your mindset switched back over to winter yet? Any new equipment changes planned for this season?

[fittofattofit]

in three hours i will embarrassingly bench way more than that...

CGB - easy start up to 120... 160 double was very heavy... 175 felt better than last week but still wouldn't get past that... upped the triple weight... heavy!!!

Bench - upped this by 5kg... shouldn't make all 6 sets... 3 sets in and dam... 5kg makes a big difference... just got the 5th set...

Superset - first set easy.... second set stomped it... third was ok.. forth was ok too... done!!!

Nothing embarrassing about benching more than you can squat when you are close grip benching 175kg and knocking out 57 reps at 135kg
Don't even want to think about 20 rep pull-ups

[scott_donald]

Well fought out on the 6 sets with an extra 5kilo added.
That is a lot of potatoes.
Only say that because I used to have to carry the potatoes home from the car as a kid. 10lb bags.

Nice running.

400lb soon?

ya big difference... plus was slightly heavier overall in the CGB...

na no chance on cab i am at my limit...

Good lord that's some strong ass bench work there Scott.

How's weather over there? You getting your mindset switched back over to winter yet? Any new equipment changes planned for this season?

thanks...

yesterday lovely... today cloud and 16... tomorrow same... whole weekend 14 and rain.. so getting worse...

hope not unless i get tempted with some boots as not a massive fan of my full tilts... vacations nothing booked and finding someone to go with is a problem...

you???

Nothing embarrassing about benching more than you can squat when you are close grip benching 175kg and knocking out 57 reps at 135kg
Don't even want to think about 20 rep pull-ups

it is if your squat is stuck way bellow that...

[dailob]

so after subbing your log for some time now... i noticed that you dont like a million exercises - you stick to like 4 per workout or something... guessing it's because a lot of what you do are full body exercises like the oly lifts?

because for me, i'm doing the PHAT routine and it's like 4x more exercises on the hypertrophy days than what you do lol

do you find what you're doing now better than something like PHAT where there is a lot of variation?

[scott_donald]

so after subbing your log for some time now... i noticed that you dont like a million exercises - you stick to like 4 per workout or something... guessing it's because a lot of what you do are full body exercises like the oly lifts?

because for me, i'm doing the PHAT routine and it's like 4x more exercises on the hypertrophy days than what you do lol

do you find what you're doing now better than something like PHAT where there is a lot of variation?

i lift at home... i like volume... i like keeping things very simple... practice makes perfect...

[BobisMighty]

Nice work this week so far! Impressive benching as usual. Nice work with the snatches as well. I really like the hang power snatch plus hang snatch combo. really forces you to build up speed in getting underneath the bar.

[fittofattofit]

i lift at home... i like volume... i like keeping things very simple... practice makes perfect...

Singing my song!

[scott_donald]

Nice work this week so far! Impressive benching as usual. Nice work with the snatches as well. I really like the hang power snatch plus hang snatch combo. really forces you to build up speed in getting underneath the bar.

so do i... just wish i wasn't so useless at them....

Singing my song!

high five...

[scott_donald]

040914

What i felt like doing recovery

Movement prep

5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed

5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed

flat out
10m
10m
10m
10m

20m
20m

10m
10m
10m
10m

20m
20m

hurt my knees at b ball last night(landed on heels with legs straight) so was not the best idea... slowing down was sore so tried to do it without straightening legs...

[scott_donald]

040914

What i felt like doing load

front Squat 2 sec pause
60x3 normal
60x3
70x3
80x3
90x3
100x3(=PR 220lbs)
90x5(PR 198lbs)

Clean
60x2 Power Clean
70x1 Power Clean
80x1 Power Clean
85x1 Power Clean
87.5x2(=PR 192.5lbs) Power Clean
90x2(PR 198lbs) Power Clean
100x3 Chinese clean pull
100x3 Chinese clean pull
60x3 Clean

Military press 60 secs rest
60x10
70x10
80x10
70x12

Crunches on ball
BWx30
BWx30
BWx22 ooops forgot it was the dreaded wheel

Knee wheel rollouts
BWx6
BWx6
BWx6
BWx6

Squat - pausing is fine on my knee... was a planned session... focusing on the non fashionable it seems pausing... 80 felt good... 90 was heavy!!!

Cleans - no push press as that is straightening my knee over the clean straighten... 80 very comfortable... very happy with there doubles... finally some progression... 100s flew up on the pulls... first time trying full clean in a very long time...

Overhead - hmmm after not having the heavier pushing this will be interesting... same as last week except got 12 on the forth set... killer...

wheel - dead up one rep though... thing is torture...

[fittofattofit]

You must have really jarred your knee for it to be aching so much ... when I did that (skiing though) I found out a week later that I had a crush fracture
Big day with those front squats ... 100kg paused reps is awesome, and congrats on those power clean PRs! It'd be pretty hard to complete the clean without loading up the knee.
Ab wheel cramps of peace

[doughnutgut]

Great clean n FS prs there Scott.

Be weary of the knee. I am a disaster in that area.

What grip do you FS with? Just curious.

[LadyLore420]

No way dude, wicked fronts!

You're really rockin the power cleans lately, way to go!

[BobisMighty]

nice front squats and power cleans. congrats on the prs!

[moshvr]

yesterday lovely... today cloud and 16... tomorrow same... whole weekend 14 and rain.. so getting worse...

hope not unless i get tempted with some boots as not a massive fan of my full tilts... vacations nothing booked and finding someone to go with is a problem...

you???

Yea no plans for new equipment. If I can find a longer/wider board for a decent price I'll jump on that though. Maybe some skis this year as well ... going out with all skiers last year made it frustrating when they were already down the mountain and I'm still looking for a place to put my board on!

Trips? Just weekend rips out to Kicking Horse and Lake Louise likely. No sense "going" anywhere for this season as I'm so close to such good riding. Maybe thinking of a weekend down in Jackson Hole near the end of January

[scott_donald]

You must have really jarred your knee for it to be aching so much ... when I did that (skiing though) I found out a week later that I had a crush fracture
Big day with those front squats ... 100kg paused reps is awesome, and congrats on those power clean PRs! It'd be pretty hard to complete the clean without loading up the knee.
Ab wheel cramps of peace

big time... hyperextended both... right one is worse than left... ice is my friend... fine running but standing and tensing quad is big pain...

thanks... i have more and this i think is going to be an area for focus...

cleans just annoy me as i can row more comfortably...

Great clean n FS prs there Scott.

Be weary of the knee. I am a disaster in that area.

What grip do you FS with? Just curious.

thanks... of course clean grip...

No way dude, wicked fronts!

You're really rockin the power cleans lately, way to go!

thanks... cleans not really i was doing 97.5 pre vacation... still building up to what i think i should get...

nice front squats and power cleans. congrats on the prs!

thanks...

Yea no plans for new equipment. If I can find a longer/wider board for a decent price I'll jump on that though. Maybe some skis this year as well ... going out with all skiers last year made it frustrating when they were already down the mountain and I'm still looking for a place to put my board on!

Trips? Just weekend rips out to Kicking Horse and Lake Louise likely. No sense "going" anywhere for this season as I'm so close to such good riding. Maybe thinking of a weekend down in Jackson Hole near the end of January

skiing is better...

so jealous... i have nothing