Scott_donald's Journal Mrk2...

[scott_donald]

230312

What i felt like doing

BB rows
60x10
100x5
120x3
130x3
140x3
150x3
160x3

Shrugs ss Side laterals ss Dips
160x15 ss 17.5x20 ss BWx15
160x15 ss 17.5x20 ss BWx15
160x15 ss 17.5x20 ss BWx15

rushed workout... got so much to do and finishing with a field hockey game for sports relief(charity) not played really ever going to be sooo funny!!!

[BobisMighty]

strong rows and great superset. i've never played field hockey either. that's going to be a laugh.

[nwskier]

dam, last two row sessions are getting strong.

[scott_donald]

strong rows and great superset. i've never played field hockey either. that's going to be a laugh.

we won... raised some money so was all good!!!

i did suck but didn't really screw up so all good... all the bending was hard work... back achy today!!!

dam, last two row sessions are getting strong.

yesterdays was so rushed had to stop at 160 plus was straight after breakfast but i got one volume in...

but no where near you yet...

[TheProgressiveOne]

230312

What i felt like doing

BB rows
60x10
100x5
120x3
130x3
140x3
150x3
160x3

Heavy ass rows mate..

How much swing u get with them?

[scott_donald]

Heavy ass rows mate..

How much swing u get with them?

a little but its all about strength with them... and catching tim!!!

[scott_donald]

260310

What i felt like doing running

Movement prep

50m in 10 secs
10 secs rest
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3 minutes rest

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50m in 10 secs
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finally went for 2 sets... felt good except rep 10/11/12 of second set but oh well... glad i went for it...

Had a group of 5/6 year olds playing next to me the whole time... allowed to go in front of me etc with little trucks and balls... i have no idea what their teachers were doing - the field i run in must be big enough for 10 soccer fields!!! felt like moaning at the teachers as i had to hurdle toys and wee kids but they probably wouldn't understand why i was moaning - this is a fee paying primary school too...

[scott_donald]

260312

What i felt like doing

close grip bench
60x10
100x10
120x5
140x3
150x3
160x1

flat bench ss Pullups
120x15 ss BWx20
120x15 ss BWx18
120x11 ss BWx16

Skulls ss Dips
70x15 ss BWx12
70x15 ss BWx12
70x15 ss BWx12

crunches on ball
BWx20
BWx20
BWx20

160 was real heavy but felt good with the cub till then... first superset was hard for benching but easier than the week before for pull-ups... weird!!! all in all an awesome session!!!

[Forge3]

Hey Scott your workouts are always good. I sent you a pm of something funny that I could not post in here because of some swear words in it :/

[TheProgressiveOne]

Not long to the skiing weekend now...

How's the knee feeling dude?

[2 D]

Good looking conditioning there and kinda LOLing @ the running around the group.

At least you nailed a good resistance workout to get the frustrations out. Solid work there dude.

[nwskier]

a little but its all about strength with them... and catching tim!!!

HA.

On those heavy sets, I definitely use a bit looser form and some swing, but aim for a power contraction. then again i'm only weighing 185lbs atm so anything over 160kg is heavy!

speaking of heavy...

260312

What i felt like doing

close grip bench
60x10
100x10
120x5
140x3
150x3
160x1

flat bench ss Pullups
120x15 ss BWx20
120x15 ss BWx18
120x11 ss BWx16

Skulls ss Dips
70x15 ss BWx12
70x15 ss BWx12
70x15 ss BWx12

crunches on ball
BWx20
BWx20
BWx20

160 was real heavy but felt good with the cub till then... first superset was hard for benching but easier than the week before for pull-ups... weird!!! all in all an awesome session!!!

Mirin' that entire workout. No chance I could ever even try and catch that. massive tri strength. just awesome

also see you steppin up the cardio and conditioning. Since you could pulverize me into the ground on one of those push sessions, i'm gonna have to try and do that to you on the mountain instead

2 WEEK COUNTDOWN!!!

[scott_donald]

Hey Scott your workouts are always good. I sent you a pm of something funny that I could not post in here because of some swear words in it :/

haha... saw its funny!!!

Not long to the skiing weekend now...

How's the knee feeling dude?

knee is fine but not tried to squat... only time it ever has been bothering me is squatting... do bw squats in my movement prep and feel nothing...

yep 8 days skiing a week friday!!!

Good looking conditioning there and kinda LOLing @ the running around the group.

At least you nailed a good resistance workout to get the frustrations out. Solid work there dude.

it was not funny... no one there today but i did have a long lie!!!

haha... no real frustrations in the weights but was a good session...

HA.

On those heavy sets, I definitely use a bit looser form and some swing, but aim for a power contraction. then again i'm only weighing 185lbs atm so anything over 160kg is heavy!

speaking of heavy...



Mirin' that entire workout. No chance I could ever even try and catch that. massive tri strength. just awesome

also see you steppin up the cardio and conditioning. Since you could pulverize me into the ground on one of those push sessions, i'm gonna have to try and do that to you on the mountain instead

2 WEEK COUNTDOWN!!!

haha... ya i am feeling fat so need to up the cardio!!!

but lets see if you make it for the opening weekend too!!!

[scott_donald]

270312

What i felt like doing running

movement prep

Buildups
40m
40m
40m
40m

flying 20's
60m
60m
60m
60m
60m

great session... was so tight going into it but felt great during... played 3 hours of touch rugby yesterday ago with the kids 12 years old and 14... so lots of running yesterday!!! today i have easiest day so only one session with the worst 12 year old rugby group so hinting softball since its the 2nd last day of our mini heat wave!!!!

[im2manly]

strong CGBP scotty. I have been thinking about making CGBP my primary pressing exercise for sometime since big tris = big bench.

[scott_donald]

strong CGBP scotty. I have been thinking about making CGBP my primary pressing exercise for sometime since big tris = big bench.

yep all i have is triceps!!! haha but this 3 week block is focused on triceps strength and volume for it in the push... everything is stagnated for me right now though...

[scott_donald]

280310

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

up for a quick run... last day of our march heat wave where we had the hottest march day ever here in Aberdeen!!!

[scott_donald]

280312

What i felt like doing

snatch ss ATG OH squat
20x3 ss 20x3
20x3 ss 20x5
20x3 ss 20x8
20x3 ss 20x12
20x3 ss 20x15
20x3 ss 20x20

RDL
60x5
90x5
110x5
130x5
140x5


well very frustrated... i want to squat but want a knee 100% for 8 days shredding so easing in... but dam 12 reps and above at OH squat is hard!!! its a killer shoulder workout!!! rdl was good..

[TheProgressiveOne]

Nice RDL's man...

Overhead squat...does 20 = bar?

[Forge3]

Nice RDL's man...

Overhead squat...does 20 = bar?

I think it is 20 stones or kilos.

[2 D]

Good lower day, should probably do everything pretty submax for the lower body to help the knee along. It will get worked pretty hard on the ski trip.

[nwskier]

OH Squats are great core builders too! but take it easy on the knees... need to be strong and healthy for the slopes in Utah!

[Forge3]

Hey Scotty! Do you have any vids of you in here doing your workouts?

[TKD]

WTF is going on with your rows Scott? They are too heavy!!! Seriously though, thats some mad weight to be rowing with.


Where is the pain in the knee and what squat stance are you using?

[scott_donald]

WTF is going on with your rows Scott? They are too heavy!!! Seriously though, thats some mad weight to be rowing with.


Where is the pain in the knee and what squat stance are you using?

haha i am just ripping them to catch tim!!!

i am using them for pure strength!!!

i essentially squatted fast without warming up... and it was the tendon over the outside of my left knee... just normal shoulder width Olympic squatting... felt fine of the OH squats yesterday... i think its fine as not bothering me at all right now but i am off to Utah a week tomorrow skiing so need to be 100% for that!!!

Hey Scotty! Do you have any vids of you in here doing your workouts?

na never...

OH Squats are great core builders too! but take it easy on the knees... need to be strong and healthy for the slopes in Utah!

exactly hence why i am doing nothing hard!!!

Good lower day, should probably do everything pretty submax for the lower body to help the knee along. It will get worked pretty hard on the ski trip.

yep... as i said i think it is fine...

was wanting to pull heavier... but back was tired as golfed so much in last few days!!!

I think it is 20 stones or kilos.

haha 20 stone would be 280lbs!!!

Nice RDL's man...

Overhead squat...does 20 = bar?

thanks...

yep just the bar... but dam my rear delta are soooooo sore today!!!

[scott_donald]

290312

What i felt like doing running

movement prep

ladder work

2 in - 4 passes
2 in sideways up ladder - left - 2 passes
2 in sideways up ladder - right - 2 passes
2 in 1 out - 4 passes
2 out 1 cross - 4 passes

flat out
10m
5m forward, 5m back, 10m forward
5m forward, 5 m left, 5m forward
5m forward, 5m right, 5m forward
10m
5m forward, 5m back, 10m forward
5m forward, 5 m left, 5m forward
5m forward, 5m right, 5m forward
10m
5m forward, 5m back, 10m forward
5m forward, 5 m left, 5m forward
5m forward, 5m right, 5m forward

solid little session... feeling sharp finally...

[Forge3]

290312

What i felt like doing running

movement prep

ladder work

2 in - 4 passes
2 in sideways up ladder - left - 2 passes
2 in sideways up ladder - right - 2 passes
2 in 1 out - 4 passes
2 out 1 cross - 4 passes

flat out
10m
5m forward, 5m back, 10m forward
5m forward, 5 m left, 5m forward
5m forward, 5m right, 5m forward
10m
5m forward, 5m back, 10m forward
5m forward, 5 m left, 5m forward
5m forward, 5m right, 5m forward
10m
5m forward, 5m back, 10m forward
5m forward, 5 m left, 5m forward
5m forward, 5m right, 5m forward

solid little session... feeling sharp finally...

Sprinting work? You are trying to improve your speed right?

[George Costanza]

How the hell do you even get the flexibility for OH squats?

[scott_donald]

Sprinting work? You are trying to improve your speed right?

that was an acceleration and agility session... but yes trying for that... needs work!!!

How the hell do you even get the flexibility for OH squats?

by doing them...

right shoulder has still got doms!!! seems rear delta are used to stabilise a lot...

[scott_donald]

310312

What i felt like doing

BB rows
60x10
100x5
120x3
130x3
140x3
150x3
160x3
170x2(PR 374lbs)

Shrugs ss Side laterals ss Dips
170x15 ss 17.5x20 ss BWx15
170x15 ss 17.5x20 ss BWx15
170x15 ss 17.5x20 ss BWx15

heavy rows!!! tried a third at 170 but it moved an inch!!! crushed the superset... happy...