who does 15 reps with 275 incline?!?
this guy apparently
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Thread: Scott_donald's Journal Mrk2...
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03-11-2013, 01:40 PM #7141
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03-12-2013, 01:55 AM #7142
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03-12-2013, 06:11 AM #7143
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03-12-2013, 06:12 AM #7144
120313
What i felt like doing
ATG Back Squat
BWx10
BWx10
60x5
80x5
90x5
100x5
110x3
125x10(PR 275lbs)
125x10
125x10
125x10
pullups 1 minute rest
BWx20
BWx20
BWx20
BWx16
BWx13
Shrugs ss Side laterals
120x20 ss 25x15
140x20 ss 25x15
160x20 ss 25x15
Leg raises on bench
BWx15
BWx15
BWx15
worked up to 100kg well again and feeling good... wow 125 was heavy... first set very happy with that... shocked to see it was a PR... never did them high rep heavier before... oh well - 4 sets there was hard!!!
Pullups first three sets were awesome... got 16 on 4th up 2 from last week... boom...
Superset was smooth...Sleepy.
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03-12-2013, 06:26 AM #7145
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03-12-2013, 06:36 AM #7146
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03-13-2013, 03:16 AM #7147
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03-13-2013, 04:09 AM #7148
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03-13-2013, 05:06 AM #7149
130313
What i felt like doing
Snatch
20x3 Power snatch ss 20x3 ATG OH squat
20x3 Power snatch ss 20x3 ATG OH squat
20x3
20x3
30x3
30x3
40x3
40x3
45x2
45x2
50x1
50x1
55x1
Military Press
60x5
70x5
80x5
85x5
90x5(PR 198lbs)
95x1(PR 209lbs)
Flat bench ss Skulls
135x12(297lbs) ss 85x15
135x12 ss 85x15
135x12 ss 85x15
Crunches on ball twisted
BWx30
BWx30
BWx30
well basically all my work has been cancelled for the day with snow only doing an hour and a half of badminton that it... oh well stupid snow!!! so wasnt at field to do my long distance run...
Not going to lie my hip flexors are tired...
Snatch again focussing on form and speed and bar path... reintroduced hook grip too... feels weird... everything felt good except a couple bar path problems...
MP started good... bridged the gap better... wow 90x5 was good... thought get 3 at 95 and massive fail!!!
Superset was hard... certainly with dead front delts my chest is carrying a lot of the weight...
Basketball still on tonight so at least will get to run around for an hour later...Sleepy.
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03-13-2013, 05:11 AM #7150
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03-13-2013, 08:07 AM #7151
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03-13-2013, 08:20 AM #7152
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03-13-2013, 01:30 PM #7153
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03-13-2013, 02:20 PM #7154
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03-13-2013, 03:20 PM #7155
thanks...
i dont mind it... used it before but again not in a while... its more the catch of the snatch feels weird...
thanks... finally getting better numbers... still long way to go with squats...
thanks... MP i think will be the key to my strength in the upper body...
isnt that the point???
welcome back - where you been???
was there any doubt!!! haha...
yep in KG with a good lift i convert...
thanks and welcome to my journal... i am just back 10 weeks after a month off in December... but things have been getting better...Sleepy.
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03-13-2013, 04:39 PM #7156
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03-14-2013, 12:27 AM #7157
as i write this i will be on my first flight!!! of three!!!
My MP is similar to my push press as my timing for push press sucks... but good start to getting some volume...
thanks... very happy with the bench but i just make it on the third set of both so cant progress the weight till its more comfortable...Sleepy.
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03-14-2013, 09:47 AM #7158
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03-14-2013, 09:50 AM #7159
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03-14-2013, 10:46 AM #7160
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03-14-2013, 02:18 PM #7161
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03-14-2013, 02:34 PM #7162
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03-15-2013, 01:21 AM #7163
right now prob 98 ish kg... i have lost quite a bit of weight intensionally over last year since i no longer need to carry it for rugby...
Aberdeen - Heathrow 1 hour 15...
Heathrow - Denver 9 hours...
Denver - SLC 1 hour 15...
ooooops sorry guys... my bad english and you all reading that long... it was reply to Tim saying in 2 weeks... ie 28th i leave at 0620... 2 more weeks of me lifting!!!Sleepy.
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03-15-2013, 11:20 AM #7164
150313
What i felt like doing
ATG front squats
BWx10
BWx10
60x5
80x3
90x3
100x3
110x3
120x3(264lbs)
125x0
110x2 90 secs rest
110x2 90 secs rest
110x2 90 secs rest
110x2 90 secs rest
110x2 90 secs rest
110x2 90 secs rest
RDL
60x15
100x15
120x15
140x15
BB rows ss Pullups ss DB concentration Curls
60x10
100x15 ss BWx15 ss 25x15
110x15 ss BWx15 ss 25x15
120x15(=PR 264lbs) ss BWx15 ss 25x15
Band twists
blue band doubled x15
blue band doubled x15
blue band doubled x15
well long long day yesterday - 630-1am work... then today was the city cross country champs and that was a 8 start... so tired but determined to lift well!!!
FS was smooth up to 100kg... 120 felt far better than last week... lol massive fail- stuck at bottom of 125... upped the volume sets 5kg from last week...
Rdl was nice and smooth... again keeping weight in control and squeezing rather than push weight...
Superset was har changed up the reps...
forgot to add this -
sledging with 2 Aussie boys when rugby was cancelled due to weather -
Sleepy.
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03-15-2013, 01:41 PM #7165
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03-15-2013, 08:44 PM #7166
- Join Date: Mar 2007
- Location: Ohio, United States
- Posts: 16,420
- Rep Power: 24711
Some really impressive work lately Scott. You've add volume and you're doing a fair mix of power and hypertrophy work, those OH presses are damn strong, came a good ways in a fairly short period. I suspected you'd have success with those, your push press is pretty damn strong.
Liking the templates even though they're pretty similar to what you usually do.
Happy for you going to Utah, someday I'll have enough money to go on trips.Fitness Journal:
http://forum.bodybuilding.com/showthread.php?t=107651531
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03-15-2013, 09:20 PM #7167
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03-15-2013, 11:46 PM #7168
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03-16-2013, 02:31 AM #7169
thanks...
FS i was happy about even after the comical 125...
the Row PR was just repping and except pump was easy!!!
thanks... been happy with how everything is going and the consistency and motivation on my behalf!!!
OH work i have never been good at so the progression will be slow...
why you not been lifting???
if you have seen my car - i rather go on vacation than have a decent car!!!
haha... the 125 i felt good to the bottom then got there and just slowly keeled forward... sat in full squat laughing at myself...
yep had to make up for the fail... wasn't going to try the 125 and have to take all the dam plates off again to get it back up...
massively!!!
but the whole point of good programming is that you don't... or not fully...Sleepy.
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03-16-2013, 08:15 AM #7170
160313
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
2 minutes 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
10 secs rest
50m in 10 secs
solid... still after running monday/tuesday in the snow my calves have tightened up every day!!! so tight right now...Sleepy.
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