Scott_donald's Journal Mrk2...

[JardmanOLB]

You're an awesome skiier man, that off piste footage was incredible. You been to Japan before? I've ski'd there twice and its pretty great.

BTW you're a freak on the bench press!

[scott_donald]

those are some beastly RDL volume set!

so time for the kids to beat you down with endless conditioning/cross country?

as mentioned earlier, liked the vid (or at least posted in the ski thread). funny, I almost used that first song on my last vid

thanks... just kind of went for it... was going for 10 reps then finish but went screw it...

its only 3/4 weeks... just about to head and do it with the 10 year olds... when the weather is poopy its good motivation to use to run myself and adds a nice fitness base...

happy with the vid in the end... just kept it simple... ya... i always have songs in the shortlist - this time i used 4 of the 7 i had...

You're an awesome skiier man, that off piste footage was incredible. You been to Japan before? I've ski'd there twice and its pretty great.

BTW you're a freak on the bench press!

thanks... i am ok...

the two soft snow days were wicked fun... so were the on piste days...

never been to japan - it is about 4800 ish aussie dollars for 10 days skiing there from here so way more expensive than for you guys...

i would love to go... very jealous - i was up skiing with aussie friend and to quote him - i am a snow snob after skiing in Japan....

Haha benching is just something i have never really been affected by rugby injuries for too long so always kept consistent... never made the 200kg barrier though...

[scott_donald]

160113

What i felt like doing

2000m run

10 year olds training for cross country... we ran their course with set races and walking parts... so intensity was higher than normal but i stopped and chatted and discussed how they run each bit of the course...

[TheProgressiveOne]

Could you get a couple of reps at 180 bench?

[JardmanOLB]

Luckily my grandfathers a keen skiier and doesnt like going by himself, pays for my cousins and I to come. Japan has great pow pow and the offpiste skiing through trees is pretty unreal/challenging.

Do you know your wingspan? I think i struggle with bench coz of long arms, my wingspan is 6'6. Just wondering if its a **** excuse since we're the same height.

[scott_donald]

Could you get a couple of reps at 180 bench?

in the past yes... right now no chance...

Luckily my grandfathers a keen skiier and doesnt like going by himself, pays for my cousins and I to come. Japan has great pow pow and the offpiste skiing through trees is pretty unreal/challenging.

Do you know your wingspan? I think i struggle with bench coz of long arms, my wingspan is 6'6. Just wondering if its a **** excuse since we're the same height.

i have long arms... hence why i was so good in the lineout at rugby...

i cant touch my chest due to my should popping out so about an inch short of it... oh well aslong as your progress in weight and or reps...

i am off with my dad to Utah end of march - he is paying thank god...

[scott_donald]

160113

What i felt like doing

RDL
60x10
100x10
120x10
140x10
150x20(330lbs)
150x20

Flat bench
60x10
100x10
120x10
140x5
150x1
160x1
120x12
120x12
100x20

Skulls
85x15
85x15
80x15

Leg raises on bench
BWx12
BWx12
BWx12


well back is tired today... assuming from running and squatting on monday... was at my limit with the second set...

Benching started off very good... single at 150 was hard... big struggle with the 160... rep work was far better... funny how light 120 feels after 160...

skulls with the 5kg increase were so hard...

[JardmanOLB]

Damn, Utah will be awesome, even more awesome if it's free!

Man...that bench press...my god, I wonder what you'd get on the combine 225lb bench test hahaha, ever done it? (as many reps as possible)

[scott_donald]

Damn, Utah will be awesome, even more awesome if it's free!

Man...that bench press...my god, I wonder what you'd get on the combine 225lb bench test hahaha, ever done it? (as many reps as possible)

yep i am good at repping the bench... i do the 100kg test so slightly less...

i set my PR some time last year but was trying to set that... ie training for it...

100x34...

[scott_donald]

170113

What i felt like doing

2000m run

11 year olds training for cross country... we ran their course with set races and walking parts... so intensity was higher than normal but i stopped and chatted and discussed how they run each bit of the course...

[scott_donald]

170113

What i felt like doing

2900m run

16 year olds training for cross country... we ran their course with set races and walking parts... so intensity was higher than normal but i stopped and chatted and discussed how they run each bit of the course... this was by far the hardest and fastest runners too...

[scott_donald]

180113

What i felt like doing

BB rows
60x10
60x10
80x10
100x10
120x10
100x15

Incline bench
60x10
100x10
120x10
110x12
100x15

Side laterals ss Db concentration curls
20x12 ss 20x12
20x12 ss 20x12
20x12 ss 20x12

Side twists with blue band
Band x15 each side
Band x15 each side
Band x15 each side

First time doing bb rows in a long time... felt real weird doing the first set so did another ease in one... 120 felt good but didnt want to go too heavy...

Incline - 100 felt so easy... 120 felt so hard...

supset was fine and fills in the gaps...

4 weights sessions next week...

[scott_donald]

180113

What i felt like doing

2900m run

13 year olds training for cross country... we ran their course with set races and walking parts... so intensity was higher than normal but i stopped and chatted and discussed how they run each bit of the course... this was by far the worse group effort wise... but i got them over the distance...

[scott_donald]

190113

What i felt like doing

tabita

20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest

2 mins rest bar down

20kg ATG FS 20secs
10 secs rest
20kg shrug, no leg drive clean 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg shrug, no leg drive clean 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg shrug, no leg drive clean 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg shrug, no leg drive clean 20secs
10 secs rest

2 mins rest bar down

20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest


Well work was cancelled due to the weather and snow.... so thought use the time to try something my friend wont stop going on about.... Just jumped straight in... wow that was humbling...

[BobisMighty]

That sounds pretty brutal. I've done tabata front squat to overhead presses with just some light dumbbells and it gassed me.

[im2manly]

yea the tabata protocol is nuts. I can't believe you did it 3 times in one day. how many reps were your hitting per "set"

[scott_donald]

That sounds pretty brutal. I've done tabata front squat to overhead presses with just some light dumbbells and it gassed me.

yep it was fun to try something different...

yea the tabata protocol is nuts. I can't believe you did it 3 times in one day. how many reps were your hitting per "set"

i thought you were supposed to do it 5 times.... oh well...

well i counted the first FS and got mid 20s then went fast downhill form there...

[scott_donald]

210113

What i felt like doing

ATG Squat
BWx10
BWx10
60x5
80x5
90x5
100x5
110x5
80x20
80x20

Close grip bench
60x10
100x5
120x5
140x3
150x2
150x2
140x3
140x3

Incline bench
100x15
100x15
100x15

Crunches on ball
BWx20
BWx20
BWx20

Legs are still sore form the tabata - embarrassingly enough... crushed the squats... still progressing and feeling good...

Close grip bench - is rusty but good under 140kg...

Incline was dam hard for the last few reps on the third set!!!



Hard time in my life right now... need to work out what i want to do in life and set it up by the end of this year... Dont want to live here any longer...

[scott_donald]

210113

What i felt like doing

2900m run

15 year olds training for cross country... we ran their course with set races and walking parts... so intensity was higher than normal but i stopped and chatted and discussed how they run each bit of the course...

[BobisMighty]

Solid workout! I'd be surprised if your legs weren't still sore.

I'm in the same boat as you with regards to sorting out my life at the moment.

[JardmanOLB]

Still annihilating the bench press, 150 close grip is INSANE.

All the best with sorting out your goals this year man, I'm about to sit down and write out some goals that extend past fitness too.

[TheProgressiveOne]

Nice incline sets!!

[2 D]

Loving all the running templates lately Scott, good mix of that and resistance training.

[nwskier]

100x15 for3 sets of incline is kind of like conditioning!! haha

Speaking of conditioning, nice workouts between the press/run and squats/run

[scott_donald]

Solid workout! I'd be surprised if your legs weren't still sore.

I'm in the same boat as you with regards to sorting out my life at the moment.

yep... i have a main idea of what i want to do... but it means heading back to uni for a masters... will see...

Still annihilating the bench press, 150 close grip is INSANE.

All the best with sorting out your goals this year man, I'm about to sit down and write out some goals that extend past fitness too.

haha... it was dam hard too...

its not about goals for me... its just having the balls to stop coasting along and doing what i want to do...

Nice incline sets!!

thanks...

they were light as was dead after the close grip bench...

Loving all the running templates lately Scott, good mix of that and resistance training.

this is just from me taking the kids through them... first final is a week wednesday and i will run all of them...

100x15 for3 sets of incline is kind of like conditioning!! haha

Speaking of conditioning, nice workouts between the press/run and squats/run

haha... yep i was goosed after the close grip... still had 2 10kg plates out but there was no chance they were being added...

thanks... more weeks of it then all done and back to my normal running...

[scott_donald]

220113

What i felt like doing

RDL
60x10
100x10
120x10
140x10
150x20(330lbs)
150x20

pullups 1 minute rest
BWx20
BWx15
BWx11
BWx10
BWx12

Shrugs ss Side laterals
100x20 ss 20x12
120x20 ss 20x12
140x12 ss 20x12

Leg raises on bench
BWx12
BWx12
BWx12

RDL was hard work.... struggling today for energy...

Pullups felt good but hard with the short rest...

shrugs were easy but all that is needed...

[BobisMighty]

Heavy RDLs! Do you use wrist wraps? If not that's some grip you have.

Lots of pullups as well. Good stuff.

[scott_donald]

Heavy RDLs! Do you use wrist wraps? If not that's some grip you have.

Lots of pullups as well. Good stuff.

anything over 100kg i use straps... i have always been an advocate of them...


thanks though...

[TheProgressiveOne]

Makes me motivated to do rdl's now....very motivated lol

[scott_donald]

Makes me motivated to do rdl's now....very motivated lol

haha thanks...

they were a bit of a struggle yesterday - wasn't feeling strong...