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Thread: Scott_donald's Journal Mrk2...
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06-13-2012, 05:43 AM #6391
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06-13-2012, 06:13 AM #6392
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06-13-2012, 06:13 AM #6393
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 #6394
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06-13-2012, 11:25 PM #6395
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06-14-2012, 02:02 AM #6396
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06-14-2012, 04:57 AM #6397
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
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
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 #6398
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 #6399
- 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 #6400
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06-15-2012, 01:37 AM #6401
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
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
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 #6402
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 #6403
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06-15-2012, 05:19 AM #6404
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06-15-2012, 07:11 AM #6405
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06-15-2012, 08:56 AM #6406
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06-15-2012, 02:51 PM #6407
- 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 #6408
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06-15-2012, 08:29 PM #6409
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06-18-2012, 03:16 AM #6410
thanks...
eh???
Sorry wasn't about much at the weekend so assuming its sorted...
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...
thanks...
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!!!
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!!!Sleepy.
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06-18-2012, 04:37 AM #6411
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 #6412
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06-18-2012, 07:22 AM #6413
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06-18-2012, 08:07 AM #6414
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06-18-2012, 09:05 AM #6415
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06-18-2012, 09:12 AM #6416
- 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 #6417
- 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
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06-19-2012, 02:08 AM #6419
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06-19-2012, 02:09 AM #6420
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
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
well feeling one percent on my cramped out calve!!! so speed work will begin!!!Sleepy.
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