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Thread: Scott_donald's Journal Mrk2...
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05-08-2013, 04:45 AM #7381
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05-08-2013, 04:54 AM #7382
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05-08-2013, 05:14 AM #7383
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05-08-2013, 05:14 AM #7384
080513
What i felt like doing deload
Power snatch ss Snatch
20x1 ss 20x3
20x1 ss 20x3
20x1 ss 20x3
20x1 ss 20x3
40x1 ss 40x2
40x1 ss 40x2
50x1 ss 50x1
55x1 ss 55x1
60x2
60x2 ss 60x1 ATG overhead squat
Power clean ss Clean ss Clean and Jerk
60x1 ss 60x1 ss 60x1
60x1 ss 60x1 ss 60x1
60x1 ss 60x1 ss 60x1
70x1 ss 70x1 ss 70x1
80x1 ss 80xPS ss 80xPS and jerk
ease into the o lifts proper... haven't cleaned i think in at least 2 years!!! or maybe just once as the PRs are real low and i reset them all a few years ago after learning proper technique... going to be interesting...
and keep forgetting this is the vid i base my olympic good mornings on -
https://www.********.com/video/video...=3034785263995
Snatches- 55 is so easy and 60 is so hard... my hips stop popping and i cant drop...certainly a mental barrier after all the form work so far this year...
wow cleaning the weight was easy... getting bounce in bottom i didn't have any and the jerk felt weird but light with the 60kg... haha 3rd set with 60 on the 2nd clean i dropped under bar and it was still going up and i nailed my chin - owe!!! dammit easy 70 and non dropping 80... oh well good base...Sleepy.
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05-09-2013, 05:22 AM #7385
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05-09-2013, 05:22 AM #7386
090513
What i felt like doing deload
Close grip bench
60x10
100x10
120x10
130x10
140x10
Military press ss Pullups ss Side laterals ss Dips
70x15(PR 154lbs) ss BWx20 ss 25x15 ss BWx15
70x15 ss BWx20 ss 25x15 ss BWx15
70x15 ss BWx20 ss 25x15 ss BWx15
Leg raises on bench
BWx12
BWx12
BWx12
BWx12
BWx12
CGB nice and smooth to 120... 130 was heavy... 140 was strong and just made the 10...
Superset was awesome... main focus was the MP but dam stomped the first set... stompted the last 2 sets...Sleepy.
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05-09-2013, 05:33 AM #7387
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05-09-2013, 07:37 PM #7388
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
We need to ski again! come to Jackson so I can kick some ass cause there is no way i'm beating you on any lifts unless it's maybe BB rows! (yes, huge discount on hotel rooms and maybe some comp tix in exchange for some gym sessions- you got my email (no homo) )
impossible not to be motivated by the ridiculous numbers you are tossing around
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05-09-2013, 08:06 PM #7389
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05-09-2013, 08:13 PM #7390
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05-10-2013, 02:33 AM #7391
haha... deload for me this time -
5x30 minute sessions, instead of normal 4x1 hour 5 minute sessions, also avoiding heavy low rep work and loading the spine too heavy...
oh god this summers plans are still up in the air and it really is a sore point with myself!!!
haha... i will be buying some new skis for next winter - narrowed it down to ON3P Billy goats, Atomic Automatics, Momement Bibby Pros.... in that order of preference... getting the ON3P in Britain may be the biggest problem...
thanks... upper body is fine right now but stalled... lower body needs a massive bump!!!
read above...Sleepy.
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05-10-2013, 04:11 AM #7392
100513
What i felt like doing deload
ATG Front Squats
BWx10
BWx10
60x5
60x10
60x15
ATG 2 sec Pause Front Squat
60x5(PR 132lbs)
60x5
60x5
60x5
60x5
GHR
BWx12
BWx12
BWx12
BWx12
Standing russian twists
20x30
20x30
20x30
20x30
20x30
Frist lot of squats felt real good... nothing from groin at all...
Pause never done at 5 reps before only 3 hence easy PR... happy and felt a great stretch in the bottom...
GHR was smooth...
last session of deload... plan set out for monday onwards... weekend of rest...Last edited by scott_donald; 05-10-2013 at 10:57 AM.
Sleepy.
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05-10-2013, 02:45 PM #7393
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05-11-2013, 12:36 AM #7394
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05-11-2013, 12:46 AM #7395
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05-11-2013, 04:42 AM #7396
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05-11-2013, 08:38 AM #7397
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05-11-2013, 09:58 AM #7398
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05-11-2013, 07:01 PM #7399
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05-11-2013, 07:12 PM #7400
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05-11-2013, 07:35 PM #7401
- Join Date: Mar 2007
- Location: Ohio, United States
- Posts: 16,420
- Rep Power: 24711
Your back squats are light years ahead of your front squats (no hate). Is it because of all the assistance work you do for rugby such as running/GHRs etc. that your posterior seems much stronger than your quads?
Just curious because there appears to be a discrepancy between your vertical pulling compared to your horizontal pulling. I'm assuming because there is less emphasis on this from your perspective more than anything.Fitness Journal:
http://forum.bodybuilding.com/showthread.php?t=107651531
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05-11-2013, 07:40 PM #7402
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05-12-2013, 01:37 AM #7403
thanks...
i love them... as said never really done them and i need to work on pause work and having heavier weight on my back...
are they?
Atg Squats
110x20
115x15
125x10
120x9(264lbs)
142.5x7(275lbs)
145x5(308lbs)
145x3(308lbs)
155x2(341lbs)
157.5x1(347lbs)
Atg front squats
60x20(135lbs)
60x15(135lbs)
60x10(135lbs)
105x5(231lbs)
122.5x3(269.5lbs)
130x2(286lbs)
130x1(286lbs)
Atg front squats with 2 sec pause
75x3(165lbs)
60x5
Atg Overhead squat
52.x5(115lbs)
40x10(88lbs)
30x15(66lbs)
i actually think looking at that they are very comparable... the 12 rep PR is open on both front and back!!!
as far as my posterior vs quads... i think i am very balanced or would hope i am - always tried to remain so in order to not be injury prone...
now as far as the pulling - if you are meaning rows verses pull-ups -
Pullups
20x21
30x15
40x12
40x10
50x8
50x6
BWx32
Chinese DB rows
50x5
42.5x10
52.5x12
42.5x15
BB rows
100x25
120x20
120x18
127.5x15
125x12
142.5x10
140x8
150x5
165x3
170x2
these are all my current PRs... straight from my sheet... so again seems pretty balanced to me...
just strength really...
yep... 3 rep PR was the only one i had before but again it is low too...
remember my squats as a whole are poor with injuries and complete change of technique a few years back...Sleepy.
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05-13-2013, 04:36 AM #7404
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05-13-2013, 04:44 AM #7405
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05-13-2013, 05:14 AM #7406
well guys... time for a new journal... normally do it after 250 pages but since starting a new load today thinking best to do it now!!!
http://forum.bodybuilding.com/showth...hp?t=153976751Sleepy.
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