Yes I wouldn't mind a light day...but how do u best program a light day? (I'm so used to training heavy..)Originally Posted by scott_donald
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Results 6,391 to 6,420 of 7406
Thread: Scott_donald's Journal Mrk2...
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06-13-2012, 05:43 AM #6391Just a gym rat
- Join Date: Jul 2009
- Location: Australia
- Age: 35
- Posts: 19,081
- Rep Power: 119644
Last edited by TheProgressiveOne; 06-15-2012 at 05:27 AM.
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06-13-2012, 06:13 AM #6392Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
speed strength and hypertrophy...Originally Posted by TheProgressiveOne
Sleepy.
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06-13-2012, 06:13 AM #6393Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
130612
What i felt like doing
ATG Front Squat
BWx10
BWx10
BWx10
BWx10
BWx10
10x10
10x10
20x10
20x10
30x6
30x10
30x10
GHR
BWx12
BWx12
BWx12
BWx12
BWx12
Push Press
60x3
60x3
70x3
80x2
90x1
95x1
100x1
105x1
95x2
95x2
95x2
Incline bench ss Side laterals
60x12
100x12 ss 22.5x15
120x12 ss 22.5x15
125x12 ss 22.5x12
Russian twists ss Knee ups on ball
+20x30 ss BWx20
+20x30 ss BWx20
+20x30 ss BWx20
was going to try the kinesio tape on the knee but lack of time today- told the senior golfing this morning for their golf day and got a match for the teachers vs the firemen tonight... so weights is being fitted in.... post workout got venison sausages and sweet potato mash - starving!!! being very careful but the knee and squats felt good!!! GHR was GHR... Push press started smooth... up 2.5kg more... 105 was very heavy though... upped to doubles with 95... dead at the end!!!Sleepy.
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06-13-2012, 08:12 AM #6394That's how you get ants.
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,220
- Rep Power: 46677
Glad the knee felt good. Venison sausage sounds delicious.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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06-13-2012, 11:25 PM #6395Registered User
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
great news on the knee mate! and holy fkn' volume explosion!!!
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06-14-2012, 02:02 AM #6396Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
knee is tweaky today... dammit!!! oh well getting there...Originally Posted by BobisMighty
my dinner was awesome!!!
haha... 2 weeks to go then a week off and 3 light weeks on vacation!!!!Originally Posted by nwskier
Sleepy.
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06-14-2012, 04:57 AM #6397Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
140612
What i felt like doing running
Movement prepp
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
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50m in 10 secs
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50m in 10 secs
only did one set as there was hundreds of kids going about one of the primary schools had their sports days - teaches me for going an hour later than normal... felt good and fast and comfortable though...Sleepy.
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06-14-2012, 06:42 AM #6398Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
140612
What i felt like doing
Clean pulls
60x3
60x3
100x2
100x2
120x2
140x1
150x1(330lbs)
155x1
145x2
145x2
145x2
145x2
145x2
Shrugs ss Chinese DB rows ss DB concentration curls
140x20 ss 42.5x20(PR) ss 22.5x1
160x20 ss 42.5x20 ss 22.5x12
180x20(=PR) ss 42.5x20 ss 22.5x12
band twists ss leg lifts on bench
4 thick band x15 each side ss BWx15
4 thick band x15 each side ss BWx15
4 thick band x15 each side ss BWx15
busy morning... having a full can of monster pre workout to give me the energy to lift!!! not going to do the splits as knee is achy... funny thing i think it was fine with front squats but the push press got it!!! On my limit with the pulls to keep speed which i like to do with the pulls... still 5kg increase... doubt i will up i next week... stomped the last superset... happy...Sleepy.
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06-14-2012, 07:45 AM #6399Registered User
- Join Date: Jun 2006
- Location: Toronto, Ontario, Canada
- Posts: 36,519
- Rep Power: 65845
Dang scotty you remind me of the energizer rabbit. Can't wait to kick this flu and sleep deficit to get back in the circuit. Not even going to try and keep up with you though. How was the firemen vs teachers golf contest? And what is it you teach again?
If you are suffering from serious medical concerns please be sure to check with your doctor.
My name is Mark.
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06-15-2012, 01:35 AM #6400Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
haha....Originally Posted by Forge3
i lost the golf.. completely lost my swing in the morning and it carried over to the evening golf...
i am not a teacher but a coach... so rugby but do lots of other sports...Sleepy.
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06-15-2012, 01:37 AM #6401Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
150612
What i felt like doing running
Movement prepp
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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Well weather is supposed to be windy and raining today... lucky wasn't there so got the work in... big softball tournament this avo and its going ahead no matter of the weather so could be interesting...Sleepy.
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06-15-2012, 04:31 AM #6402Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
150612
What i felt like doing
ATG squat
BWx10
BWx10
BWx10
BWx10
10x10
10x10
20x10
30x10
30x10
30x10
Power Snatch
20x2
20x2
30x2
30x2
40x2
50x1
50x1
52.5x1
55x1
Snatch
20x5
20x5
close grip bench
60x10
100x5
120x5
140x5
150x2
160x1
170x1(374lbs)
160x2
160x2
160x2
120x20(PR 264lbs)
Pullups
BWx20
BWx20
BWx20
crunches on ball ss russian twists
BWx20 ss +20x30
BWx20 ss +20x30
BWx20 ss +20x30
one thing about this knee... i have ended up with perfect form on squats... feeling good!!! power snatch i hate... but translating the power to get height... prob have to get it 6'6 off the ground... Snatches felt far more natural and by the second set i was stomping them... now just can i push the knee which didn't feel at all today... feeling good with the benching... the heavy benching was very heavy indeed!!! boom 20 reps with 120!!! chest was going to explode!!!Sleepy.
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06-15-2012, 04:35 AM #6403Team CESA
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
Man that is some strong benching. My arms want to buckle thinking about a 20 rep CG set.
Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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06-15-2012, 05:19 AM #6404Just a gym rat
- Join Date: Jul 2009
- Location: Australia
- Age: 35
- Posts: 19,081
- Rep Power: 119644
Good to see some progression with those squats brother..
Nice cgbp also, 4 plates within spitting distance
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06-15-2012, 07:11 AM #6405Sexual Tyrannosaurus
- Join Date: Mar 2007
- Location: Ohio, United States
- Posts: 16,420
- Rep Power: 24711
awesome work on the 120 for 20, very impressive.
Knee sounds like it is nearing it's time for a comeback, glad you've nailed form down. Something I wouldn't mind doing tbh.Fitness Journal:
http://forum.bodybuilding.com/showthread.php?t=107651531
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06-15-2012, 08:56 AM #6406Registered User
- Join Date: Jan 2007
- Posts: 28,466
- Rep Power: 309734
264 x 20 is pretty impressive. keep it up!
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06-15-2012, 02:51 PM #6407Registered User
- Join Date: Apr 2012
- Location: London, England, United Kingdom (Great Britain)
- Age: 26
- Posts: 1,931
- Rep Power: 1304
Hey scott, can you ban the guy who keeps posting tv links about baseball in the forum? I'm pretty sure it is spam
Bench: 255lbs (115kg)
Squat: 320lbs (145kg)
Deadlift: 430lbs (195kg)
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." Vince Lombardi.
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06-15-2012, 04:16 PM #6408Just a gym rat
- Join Date: Jul 2009
- Location: Australia
- Age: 35
- Posts: 19,081
- Rep Power: 119644
Oh the irony!!!!Originally Posted by thenewguy23
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06-15-2012, 08:29 PM #6409
God fukin damnit you got strong.
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06-18-2012, 03:16 AM #6410Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
thanks...Originally Posted by DerekJeter
eh???Originally Posted by TheProgressiveOne
Sorry wasn't about much at the weekend so assuming its sorted...Originally Posted by thenewguy23
thanks... i feel far better at the higher reps than i do with the singles... but i guess thats because its all i did all winter...Originally Posted by im2manly
thanks...Originally Posted by 2 D
hope so not pushing it too hard though... i will try the tape for tomorrow... have to shave my quad for it...
believe me after injuring this knee i wish i hadn't paid so little attention to change in form with tightness...
yep i am stomping the squats now!!!Originally Posted by TheProgressiveOne
the 170 is a struggle can't see me jumping up so much as that... only have this week and next then off on vacation for 3 an a half weeks!!! will lift in Calgary but no shoes and will be simple sessions... but full attack again come 27th July!!! well the next week as i will be jet lagged!!!
haha... mine did trying to get off the bench after!!!Originally Posted by thom2355
Sleepy.
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06-18-2012, 04:37 AM #6411Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
110612
What i felt like doing
RDL
60x12
100x5
120x5
140x5
150x5
160x5
170x10(=PR 374lbs)
170x10
170x10
170x10
DB Bulgarian slpit squats
BWx12 each leg
+22.5x6 stopped
flat bench ss skullcrushers ss dips
60x10
100x10
135x12 ss 90x12 ss BWx15
135x12 ss 90x12 ss BWx15
135x12 ss 90x12 ss BWx15
Crunches on the ball
BWx30
BWx30
BWx30
well feeling good today... went for volume at PR level... wow it was hard work!!! well spoke to soon about the knee was sore as soon as i added weight on the single leg squats... dammit!!! stopped... will see tomorrow!!! upped the the flat bench weight for TheProgressiveOne... so up 5kg... knee feeling fine again... weird!!! walking up stairs and lifting plates etc... wow the circuit was hard but done!!!Sleepy.
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06-18-2012, 04:43 AM #6412Just a gym rat
- Join Date: Jul 2009
- Location: Australia
- Age: 35
- Posts: 19,081
- Rep Power: 119644
Hit PR ..proceed to do that again for 4 simultaneous sets..
Beast
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06-18-2012, 07:22 AM #6413That's how you get ants.
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,220
- Rep Power: 46677
strong this. great work today!Originally Posted by TheProgressiveOne
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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06-18-2012, 08:07 AM #6414Registered User
- Join Date: Jan 2007
- Posts: 28,466
- Rep Power: 309734
strong RDLs. Do you ever do deadlifts?
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06-18-2012, 09:05 AM #6415Registered User
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
Fuarkn monster session! Strong volume work.
BTW went for a hike/ski yesterday. Just posted some vid
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06-18-2012, 09:12 AM #6416Registered User
- Join Date: Jun 2006
- Location: Toronto, Ontario, Canada
- Posts: 36,519
- Rep Power: 65845
Nice work. Hoping to join a gym again this Saturday as flu will be out of my system I think. I feel bad that your knee/s are taking so long to heal and you are doing all the right stuff. Must be hard to be patient with it when you love squats. I know that feel in spades.
Last edited by Forge3; 06-18-2012 at 10:44 AM.
If you are suffering from serious medical concerns please be sure to check with your doctor.
My name is Mark.
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06-18-2012, 10:16 AM #6417Registered User
- Join Date: Apr 2012
- Location: London, England, United Kingdom (Great Britain)
- Age: 26
- Posts: 1,931
- Rep Power: 1304
Nice workouts, another guy is spamming the forum called apon32 could you delete his posts
Bench: 255lbs (115kg)
Squat: 320lbs (145kg)
Deadlift: 430lbs (195kg)
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." Vince Lombardi.
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06-18-2012, 10:29 AM #6418
4 PR sets in a row...holy fawk high five.
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06-19-2012, 02:08 AM #6419Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
thanks...Originally Posted by DerekJeter
done...Originally Posted by thenewguy23
fell better...Originally Posted by Forge3
yes its so frustrating to say the least!!!
thanks...Originally Posted by nwskier
Fuarkn monster session! Strong volume work.
BTW went for a hike/ski yesterday. Just posted some vid
looked and loved...
i thin my PR for reads is 170 not done them for years!!!Originally Posted by im2manly
thanks...Originally Posted by BobisMighty
yep stomped it!!!Originally Posted by TheProgressiveOne
Sleepy.
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06-19-2012, 02:09 AM #6420Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
190612
What i felt like doing running
Movement prepp
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
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50m in 10 secs
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50m in 10 secs
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50m in 10 secs
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50m in 10 secs
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50m in 10 secs
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well feeling one percent on my cramped out calve!!! so speed work will begin!!!Sleepy.
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