Scott_donald's Journal Mrk2...

[GUNZOFNAVARONE]

301209

what i felt like doing deload

clean pull
60x2
80x2
90x2
100x2
110x2
120x2
130x2
140x2(PR 308lbs)

flat bench
60x3
100x3
120x3
140x3
150x2
160x5(352lbs)

sweet session... clean pull for doubles first time ever and beat my single PR too... felt very strong and punchy today...benching was awesome until the last rep of the 160... stopped there... surprised with that as i am still tired from 2 days skiing... going again tomorrow just a place a lot nearer my house...

nice job

[07hudson]

308? Sheesh you better be satisfied with that lol. GJ Scott

[scott_donald]

nice job

thanks... just low volume high intensity deload...

308? Sheesh you better be satisfied with that lol. GJ Scott

haha ye but its just a pull... i think i have more in me than that... finally feeling a good pop in the hips...

[scott_donald]

311209

what i felt like doing deload

Power snatch
20x2
30x2
40x2
50x2
60x2
65x2(PR 143lbs)

snatch high pulls
65x2
65x2
65x2

push press
60x2
70x2
80x2
90x1
97.5x2

well bored and nothing to do... so figured i would do tomorrows workout today... and prob just run tomorrow and enjoy three days without weights... well power snatches were awful... wanted at least 70 and was hoping for 80... but just wasn't getting confidence or height just made the 65's so had to stop there... did some high pulls after and they had to get to eye level to count... never do high pulls and wont count them in records...push press felt awesome... dam re racking after each rep is the killer... how on earth did i do 115x5 before... but happy with a 5kg increase from last time... happy new year to everyone and i will improve every session next year...

[TKD]

311209

what i felt like doing deload

Power snatch
20x2
30x2
40x2
50x2
60x2
65x2(PR 143lbs)

snatch high pulls
65x2
65x2
65x2

push press
60x2
70x2
80x2
90x1
97.5x2

well bored and nothing to do... so figured i would do tomorrows workout today... and prob just run tomorrow and enjoy three days without weights... well power snatches were awful... wanted at least 70 and was hoping for 80... but just wasn't getting confidence or height just made the 65's so had to stop there... did some high pulls after and they had to get to eye level to count... never do high pulls and wont count them in records...push press felt awesome... dam re racking after each rep is the killer... how on earth did i do 115x5 before... but happy with a 5kg increase from last time... happy new year to everyone and i will improve every session next year...

...and the BLUE!! just keeps coming!

Top stuff again Scott. Don't get too disappointed with the snatches mate, you've come a long way and made some great progress!!! Very respectable PPs.

Hope you have a happy new year too!!

[Jesin]

No matter if you think it or not great workouts and weight-age bro. Whats a power snatch btw?

[Shaun_W]

Man, you fae Aberdeen?

[scott_donald]

...and the BLUE!! just keeps coming!

Top stuff again Scott. Don't get too disappointed with the snatches mate, you've come a long way and made some great progress!!! Very respectable PPs.

Hope you have a happy new year too!!

i just feel i should be doing way more than i am... sooo annoying!!!

No matter if you think it or not great workouts and weight-age bro. Whats a power snatch btw?

a power snatch is...

http://www.youtube.com/watch?v=uNDR_YWoAb4

what klokov is doing at the beginning of this vid...

Man, you fae Aberdeen?

yip... take it you are too...

[scott_donald]

010110

what i felt like doing bored

atg front squat ss Atg Backsquat
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2

well bored silly so worked on - head up, spine neutral... legs pushed apart, bounce... then speed... seems far better form wise and all reps were very fast...

[ossizen]

010110

what i felt like doing bored

atg front squat ss Atg Backsquat
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2
60x2 ss 60x2

well bored silly so worked on - head up, spine neutral... legs pushed apart, bounce... then speed... seems far better form wise and all reps were very fast...

Just out of boredom, Scott? LOL

That's one way of slamming the legs. Or enough to get the blood flowing.

[Jesin]

Ahh ok, thanks. Looks hard

[Shaun_W]

yip... take it you are too...

Aye.

Fit gym you train at? I train at the RGU one, although I've had stints at both the Sports Village (and Kings Pavillion before the Sports Village was built) and Results.

[scott_donald]

Aye.

Fit gym you train at? I train at the RGU one, although I've had stints at both the Sports Village (and Kings Pavillion before the Sports Village was built) and Results.

i have my own gym...

use the sports village for speed work on a monday night and then if it snow or flooded we use it for rugby on the wednesday night... never been to the results place...

Just out of boredom, Scott? LOL

That's one way of slamming the legs. Or enough to get the blood flowing.

ye very light... since i am new to atg back squatting i squat on my legs and not in them... so just need to work on that... weird dont have problem on front squats...

ye used short rests but again nothing tiring... cooked dinner during it...

Ahh ok, thanks. Looks hard

ye he is one of best in world though... thats about 2.5 to 3 times the weight i was using...

[scott_donald]

040110

what i felt like doing

atg front squats
60x2
70x2
80x2
90x2
100x1
112.5x2(PR 247lbs)
112.5x2
112.5x2
100x2
100x2

clean pull SS fs walkouts with jerk bounce
60x2
80x2
90x2 ss 140x3
100x2 ss 155x3
110x2 ss 170x3(PR 374lbs)
120x2
130x2
140x2(=pr 308lbs)
145x1(PR 319lbs)

flat bench press
60x5
100x2
120x2
140x2
150x2
160x1
170x1
175x1(385lbs)
175x1
175x1

Bulgarian splits squat ss GHR
BWx8 ss BWx10
20x8 ss BWx10
25x8(=Pr 55lbs) ss BWx10

crunches on ball ss tube rotations
BWx20 ss double blue x12
BWx20 ss double blue x12
BWx20 ss double blue x12

awesome stuff...

[2 D]

Some nice PRs there, notice any improved flexibility w/the atg heavy squats?

[scott_donald]

Some nice PRs there, notice any improved flexibility w/the atg heavy squats?

its hardly heavy... but ye... the six months it took me to learn everything has certainly helped... my hips are far better now etc...

my foam roller arrived today... its soo good!!!

[purts]

its hardly heavy... but ye... the six months it took me to learn everything has certainly helped... my hips are far better now etc...

my foam roller arrived today... its soo good!!!

Links to said video(s)/article(s)?

[scott_donald]

Links to said video(s)/article(s)?

haha i was talking about learning to atg squat and o lift after only powerlifting before...

[Jesin]

Jesus, thats some strong movements...nice PRs too! I can only hope to come close to those weights someday! Yer name should be Beast bro

[scott_donald]

Jesus, thats some strong movements...nice PRs too! I can only hope to come close to those weights someday! Yer name should be Beast bro

thanks but squats are pathetic... pulls are getting far better... bench is surprisingly easy at that weight...

[scott_donald]

050110

what i felt like doing

using my eleiko bar(20kg) circuit
snatch x 3
clean x 3
Jerk x 5
bb row x 10
behind the neck press x 10
Power snatch x 1
OH squat x 10
Front squat x10

2mins rest

snatch x 3
clean x 3
Jerk x 5
bb row x 10
behind the neck press x 10
Power snatch x 1
OH squat x 10
Front squat x10

2mins rest

snatch x 3
clean x 3
Jerk x 5
bb row x 10
behind the neck press x 10
Power snatch x 1
OH squat x 10
Front squat x10

2mins rest

snatch x 3
clean x 3
Jerk x 5
bb row x 10
behind the neck press x 10
Power snatch x 1
OH squat x 10
Front squat x10

prowler pushes
high handle 2 yards
low handle 2 yards

well that was killer... smashed my jaw on one of the jerks was not funny at all... stupid prowler wouldn't move in the snow and just dug in... i was not shovelling snow just to push it!!!

[madaozeki]

Subbed. Front squats are definitely "pathetic" compared to the rest of your beastliness, but it's REALLY nice to see someone taking the time to learn how to do them properly with manageable weight before assuming they're ready to be front squatting 80% of their back squat

[scott_donald]

Subbed. Front squats are definitely "pathetic" compared to the rest of your beastliness, but it's REALLY nice to see someone taking the time to learn how to do them properly with manageable weight before assuming they're ready to be front squatting 80% of their back squat

anything atg is pathetic right now... i will build it up!!! goosed...

[scott_donald]

060110

what i felt like doing

Snatch pull
60x1
60x1
70x1
70x1
80x1
80x1
90x1(=PR)
90X1
100x1(PR 220LBS)
100X1

RDL ss Split jerk
130x5 ss 60x3(PR 132lbs)
150x5 ss 60x3
170x5 ss 80x3(PR 176lbs)
180x5(=PR)
185x5(PR 407lbs)

atg back squat
[color=blue]60x2
80x2
90x2
100x2
110x2
120x2(PR 264lbs)
120x2
120x1(PR 264lbs)
120x1
120x1

CGB ss Wide grip pullups
120x10 ss BWx12
130x10 ss +20x12
140x10 ss +20x12(308lbs ss 264lbs)
135x10 ss +20x12
135x10 ss BWx15
130x10 ss BWx15

Russian twists on ass ss crunches
+20x20 ss +20x20
+20x20 ss +20x20
+20x20 ss +20x20

snatch pulls to easy 10kg record... i easily pull 90kg high enough to catch but choke when comes to fun lift... at limit with rdl but made it past 400lbs now!!! squats were good but lower back was tired... goosed for last bit but very happy...

[madaozeki]

Nice work!

RDL/Split jerk is a cool idea for a ss while you're learning. When you're jerking 130 I have a feeling you'll split them up

Also, FWIW, Olympic lifters (which you are now) don't keep track of or note PR's in "pulls". I could put 130 on the bar and set a "snatch pull PR" but it wouldn't be very productive for me Just keep your pulls between 90-120% of your current best max snatch (mostly around 100-110%) and move them up as your snatch moves up.

Your log is nice and inspirational

[scott_donald]

Nice work!

RDL/Split jerk is a cool idea for a ss while you're learning. When you're jerking 130 I have a feeling you'll split them up

Also, FWIW, Olympic lifters (which you are now) don't keep track of or note PR's in "pulls". I could put 130 on the bar and set a "snatch pull PR" but it wouldn't be very productive for me Just keep your pulls between 90-120% of your current best max snatch (mostly around 100-110%) and move them up as your snatch moves up.

Your log is nice and inspirational

thanks...

ye i wanted to add jerks just to see what they are like... 80 was easy but the shock on the shoulders when you lock out is weird!!!

ye i get that and if i was training solely to be an o lifter i would follow that but i train for rugby... so there for just going all out on the lifts will help my hip power etc... my problem with the snatch is the confidence to catch the dam weight not the height... so the more i pull the easier it will feel for the catch... i dont clean as hate them!!!

thanks and welcome!!!

[2 D]

Some solid PRs there Scott.

Lots of supersets there Scott, some heavy movements too, no wonder it was draining.

[Jesin]

Great session bro...PRs are always a good thing!

[scott_donald]

Some solid PRs there Scott.

Lots of supersets there Scott, some heavy movements too, no wonder it was draining.

thanks... was very happy with yesterday... quads and lower back are dam sore today!!!

yep almost took me 1 hour 45mins to do...

Great session bro...PRs are always a good thing!

yep thats the whole point in lifting...

[madaozeki]

ye i wanted to add jerks just to see what they are like... 80 was easy but the shock on the shoulders when you lock out is weird!!!

That's cuz the weight's so light for you it's probably still rocketing up when you hit lockout!