Scott_donald's Journal Mrk2...

**BobisMighty** · 06-24-2011, 07:42 AM

Originally Posted by scott_donald

230610

What i felt like doing

ATG Front Squat ss ATG Squat ss Oly Good Mornings
60x5 ss 60x5 ss 60x5
60x5 ss 60x5 ss 60x5
60x5 ss 60x10 ss 60x5
70x5 ss 70x10 ss 70x5
80x5 ss 80x10 ss 80x5

felt good but still very cautious...

Very solid workout. Very much follows Charles Polquins "Functional Hypertrophy" parameters.

**scott_donald** · 06-24-2011, 07:45 AM

Originally Posted by BobisMighty

Very solid workout. Very much follows Charles Polquins "Functional Hypertrophy" parameters.

explain more???

**scott_donald** · 06-24-2011, 07:45 AM

240610

What i felt like doing running

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

more rain done between some heavy showers....

**Jesin** · 06-24-2011, 07:52 AM

Rain blows...good session tho looks tiring

**BobisMighty** · 06-24-2011, 07:54 AM

Originally Posted by scott_donald

explain more???

here's his article on it
http://www.charlespoliquin.com/Artic..._Athletes.aspx

but he talks about sticking with a lift and changing the leverage to get more reps out of it. one of the workouts he advocates is a front squat supersetted with a back squat, and then followed by a leg curl. but an oly good morning is far superior in my opinion.

**scott_donald** · 06-24-2011, 08:44 AM

Originally Posted by Jesin

Rain blows...good session tho looks tiring

haha thats a lighter session... was supposed to be 2 sets but rain put me off!!!

Originally Posted by BobisMighty

here's his article on it
http://www.charlespoliquin.com/Artic..._Athletes.aspx

but he talks about sticking with a lift and changing the leverage to get more reps out of it. one of the workouts he advocates is a front squat supersetted with a back squat, and then followed by a leg curl. but an oly good morning is far superior in my opinion.

will read later... thanks..

**nwskier** · 06-25-2011, 12:39 AM

Originally Posted by scott_donald

i leave on wednesday for calgary... not taking my clubs... will try and get to the range... but of course just use random clubs from there...

haha no... just in calgary... first week doing nothing - gym, lake/river... out in the evening... then 10 days of stampede... then last few days i have no idea...

aslong as you and fun.. golf is so frustrating thats what makes it fun!!!

that sounds epic! have a great time in Calgary and enjoy some Tim Horton's coffee (and cheat with the chocolate glazed, heck, any of their timbits donuts), haha.

If you make it up to Banff, would definitely recommend the Irish Pub (sorry, forgot the name) and take the scenic gondola up to the deck for drinks. the view is stunning (once you get past the 500 Japanese tourists!)

**scott_donald** · 06-25-2011, 02:45 AM

Originally Posted by nwskier

that sounds epic! have a great time in Calgary and enjoy some Tim Horton's coffee (and cheat with the chocolate glazed, heck, any of their timbits donuts), haha.

If you make it up to Banff, would definitely recommend the Irish Pub (sorry, forgot the name) and take the scenic gondola up to the deck for drinks. the view is stunning (once you get past the 500 Japanese tourists!)

thanks... ya... morning runs are run to timmy hortons... have breakfast... walk home!!!

i think this is my 46/47/48 week in calgary... and my 9th summer in 10 i have been there... banff fun but expensive... will definitely head up there but not till my friend heads up from florida for first week in stampede - he has never been to canada before...

**nwskier** · 06-25-2011, 10:28 AM

Originally Posted by scott_donald

thanks... ya... morning runs are run to timmy hortons... have breakfast... walk home!!!

i think this is my 46/47/48 week in calgary... and my 9th summer in 10 i have been there... banff fun but expensive... will definitely head up there but not till my friend heads up from florida for first week in stampede - he has never been to canada before...

damn, you definitely know the lay of the land. that's more like my time spent in BC (mainly Whistler/Vancouver area).

never been to Stampede, but heard it's a blast. What is it, 14th Avenue/Street in Calgary that has scene? we've got the junior rodeo circuit that has competitions in Jackson throughout the summer- basically it's the minor leagues for the guys trying to make it to Stampede. pretty cool

morning runs to Timmys... now that is my kind of motivational run.

**scott_donald** · 06-25-2011, 10:37 AM

250610

What i felt like doing

incline bench
60x12
100x12
110x12
120x12
110x12

shrugs 30 secs rest
100x20
100x20
100x20
100x20
100x20

the 120 was dam hard!!! jus got it was struggling after 8 reps... Shrugs were ok...

**nwskier** · 06-25-2011, 11:00 AM

oh sure, 120x12 on incline, haha.

damn. mirin that high rep effort. i'll have to visualize that when I go for 120x4-5 next time.
heh

**BobisMighty** · 06-25-2011, 03:19 PM

Originally Posted by scott_donald

250610

What i felt like doing

incline bench
60x12
100x12
110x12
120x12
110x12

shrugs 30 secs rest
100x20
100x20
100x20
100x20
100x20

the 120 was dam hard!!! jus got it was struggling after 8 reps... Shrugs were ok...

lots of volume going on here. great job with the incline bench.

**scott_donald** · 06-27-2011, 09:37 AM

Originally Posted by BobisMighty

lots of volume going on here. great job with the incline bench.

thanks... just a nice short sharp session...

Originally Posted by nwskier

oh sure, 120x12 on incline, haha.

damn. mirin that high rep effort. i'll have to visualize that when I go for 120x4-5 next time.
heh

haha the way you are going you should get more than that...

**scott_donald** · 06-27-2011, 10:27 AM

270610

What i felt like doing

Snatch ss ATG OH Squat
20x3 ss 20x10
30x3 ss 30x10
40x3 ss 40x10
50x3 ss 50x10

RDL
90x10
110x10
110x10
110x10

solid.. back felt fine.. doms tomorrow!!!

**JT4Rugby** · 06-27-2011, 01:45 PM

Originally Posted by scott_donald

270610

What i felt like doing

Snatch ss ATG OH Squat
20x3 ss 20x10
30x3 ss 30x10
40x3 ss 40x10
50x3 ss 50x10

RDL
90x10
110x10
110x10
110x10

solid.. back felt fine.. doms tomorrow!!!

Great workout mate. Nice OH Squat, im starting to learn them at the moment and I struggle with the bar! Good luck with getting out of bed tommorow

**BobisMighty** · 06-27-2011, 01:56 PM

Originally Posted by scott_donald

270610

What i felt like doing

Snatch ss ATG OH Squat
20x3 ss 20x10
30x3 ss 30x10
40x3 ss 40x10
50x3 ss 50x10

RDL
90x10
110x10
110x10
110x10

solid.. back felt fine.. doms tomorrow!!!

that's a great superset. i think i'm going to give that a shot.

**nwskier** · 06-27-2011, 07:00 PM

great news on the back! just in time for Canada

**Jesin** · 06-27-2011, 07:13 PM

Glad to hear the back is good bro! Awesome RDLs as usual.

**scott_donald** · 06-28-2011, 02:39 AM

Originally Posted by JT4Rugby

Great workout mate. Nice OH Squat, im starting to learn them at the moment and I struggle with the bar! Good luck with getting out of bed tommorow

i am actually fine enough... energy down a bit but cant complain...

Originally Posted by BobisMighty

that's a great superset. i think i'm going to give that a shot.

yep it works but you can add so much onto it...

Originally Posted by nwskier

great news on the back! just in time for Canada

yep... now just has to get used to heavier weight - slowly!!!

Originally Posted by Jesin

Glad to hear the back is good bro! Awesome RDLs as usual.

thanks yep... was decent repping... i leave tonight your time to head out to calgary....

**Jesin** · 06-28-2011, 02:48 AM

Very nice! They are gettin some good weather. Should be able to get lots of golfin in. I go to the east coast in bout 2wks for a week. Cant wait!

**scott_donald** · 06-28-2011, 04:10 AM

Originally Posted by Jesin

Very nice! They are gettin some good weather. Should be able to get lots of golfin in. I go to the east coast in bout 2wks for a week. Cant wait!

i will go to range a couple times just have a comp day after i get back...

mostly river and lake then stampede then chilling so should be fun!!!

**scott_donald** · 06-28-2011, 04:11 AM

280610

What i felt like doing running

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

last wee run before i head off...

**scott_donald** · 06-28-2011, 06:55 AM

280610

What i felt like doing

flat bench ss Skulls ss Dips
120x12 ss 80x12 ss BWx12
120x12 ss 80x12 ss BWx12
120x12 ss 80x12 ss BWx12

Wide grip pullups
BWx20
BWx20
BWx20

off on vacation pump workout...

**im2manly** · 06-28-2011, 06:58 AM

Originally Posted by scott_donald

280610

What i felt like doing

flat bench ss Skulls ss Dips
120x12 ss 80x12 ss BWx12
120x12 ss 80x12 ss BWx12
120x12 ss 80x12 ss BWx12

Wide grip pullups
BWx20
BWx20
BWx20

off on vacation pump workout...

Your tris must have been completely wrecked after that. How long do you typically workout for?

**BobisMighty** · 06-28-2011, 07:13 AM

Originally Posted by scott_donald

280610

What i felt like doing

flat bench ss Skulls ss Dips
120x12 ss 80x12 ss BWx12
120x12 ss 80x12 ss BWx12
120x12 ss 80x12 ss BWx12

Wide grip pullups
BWx20
BWx20
BWx20

off on vacation pump workout...

Nice solid upperbody session. you must have been in and out of there.

**Jesin** · 06-28-2011, 02:41 PM

Dam you and yer pullup strength!! Id LOVE to be able to do 20 reps!!! I cant do that with 4 sets ahaha

Enjoy the stampede bro!

**scott_donald** · 06-30-2011, 06:36 PM

Originally Posted by BobisMighty

Nice solid upperbody session. you must have been in and out of there.

ya 20 mins or so...

Originally Posted by Jesin

Dam you and yer pullup strength!! Id LOVE to be able to do 20 reps!!! I cant do that with 4 sets ahaha

Enjoy the stampede bro!

thanks and i will...

Originally Posted by im2manly

Your tris must have been completely wrecked after that. How long do you typically workout for?

normally an hour but i just go on the day...

**scott_donald** · 06-30-2011, 06:43 PM

300610

What i felt like doing running

snatch
20x3
30x3
40x3
50x1
50x1
60xPower snatch
60xPS
60xPS

Front squat
60x5
70x5
80x5
90x5
95x5
60x10
60x10
60x10

Flat bench
60x10
80x5
100x5
120x5
130x5

Pull circuit- Pullups ss Chinese DB rows ss DB concentration curls(lbs)
BWx10 ss 70x12 ss 45x15
BWx10 ss 80x12 ss 45x15
BWx10 ss 100x12 ss 45x15

core - CAble twists ss weighted crunches(lbs)
90x10 ss 60x15
90x10 ss 60x15
90x10 ss 60x15

alll of the main stff was done in lbs bbut i thought of it as kg so wrote it that way but prob slightly off... snatch i wouldnt drop which peed me off but sure its because i dont have my lifting shoes with me... FS was good... light and felt heavy... back felt good though... flat bench felt weird not in a power rack... happy though... Pull circuit was a struggle...

**PJMunh** · 06-30-2011, 06:54 PM

strong bench & front squat.

you been doing any hyperextensions or other work to try and fix up the back issue?

have fun on vaca

**Jesin** · 06-30-2011, 07:48 PM

Sick workout homie

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