Scott_donald's Journal Mrk2...

[BabyOilBrah]

jeezus that is some serious reps on bench. superbeast. srs.

and after hitting those pullups... damn. myron' strength and work capacity!

so much this, insane reppage on the bench and the weighted pullups are mind-boggling.

[scott_donald]

so much this, insane reppage on the bench and the weighted pullups are mind-boggling.

thank you sir...

[scott_donald]

080513

What i felt like doing

fitness
6x400m continuous

supposed to be raining but not yet... oh well...

[scott_donald]

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.facebook.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...

[scott_donald]

090513

What i felt like doing

fitness
6x400m continuous

ok run...

[scott_donald]

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...

[moshvr]

lol 140kg close grip bench on a deload ... smh ...

Good work Scott

[nwskier]

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

[TheProgressiveOne]

[b][color=red]080513

Power snatch ss Snatch
60x2 ss 60x1 ATG overhead squat

Very nice.
Mate when are u getting over to Aus?
Also NWSkier, are u comin soon too!

[nwskier]

lol 140kg close grip bench on a deload ... smh ...

Good work Scott

I know, srsly. I would give my left nut for those numbers!

Very nice.
Mate when are u getting over to Aus?
Also NWSkier, are u comin soon too!

just sent you a PM. I'm in MEL on 28/29/30 and definitly have some free time for lift/food

[scott_donald]

I know, srsly. I would give my left nut for those numbers!

just sent you a PM. I'm in MEL on 28/29/30 and definitly have some free time for lift/food

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...

Very nice.
Mate when are u getting over to Aus?
Also NWSkier, are u comin soon too!

oh god this summers plans are still up in the air and it really is a sore point with myself!!!

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

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!!!

lol 140kg close grip bench on a deload ... smh ...

Good work Scott

read above...

[scott_donald]

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...

[TheProgressiveOne]

Yep top legs session there mate!

[scott_donald]

Yep top legs session there mate!

and i am sore today... i hate being sore!!!

[RyouBakua]

What i felt like doing deload[/color][/b]


ATG 2 sec Pause Front Squat
60x5(PR 132lbs)
60x5
60x5
60x5
60x5

i find it hard to believe that this is a PR for you


(maybe a deload PR?)

[scott_donald]

i find it hard to believe that this is a PR for you


(maybe a deload PR?)

no PR...

[RyouBakua]

no PR...

eh?

[scott_donald]

eh?

its a PR... never done that with heavier weight for those reps...

[RyouBakua]

its a PR... never done that with heavier weight for those reps...

i know youre pretty strong, so im guess youve just never tried

[im2manly]

congrats on the PR. Paused FS blow man, but are a great exercise for core and quads.

[2 D]

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.

[im2manly]

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.

haven't seen much horizontal pulling, but a large portion of it is technique.

[scott_donald]

congrats on the PR. Paused FS blow man, but are a great exercise for core and quads.

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...

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.

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...

haven't seen much horizontal pulling, but a large portion of it is technique.

just strength really...

i know youre pretty strong, so im guess youve just never tried

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...

[da2ricky]

Nice work on the legs. ATG paused front squats.... no thanks

What is a chinese row???

[scott_donald]

Nice work on the legs. ATG paused front squats.... no thanks

What is a chinese row???

oh got... one are row... other hand on knee... lots of core and row...

[scott_donald]

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=153976751