Scott_donald - The Third Incarnation of training.

**scott_donald** · 12-19-2017, 04:15 AM

19/12/17

What i felt like doing Speed endurance

Movement prep

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1 minute rest

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50m in 10 secs

first day with no snow for 2 weeks... easy comfortable run...

**scott_donald** · 12-19-2017, 05:30 AM

19/12/17

What i felt like doing load

Close Grip bench
20x20
20x20
60x15
60x15
100x5
120x5
130x5
135x5
120x9
100x20

Wide Grip Pullups
BWx10
15x10
30x12
30x12
15x17

Wide Grip Pullups ss DB concentration curls
BWx12 ss 15x10
BWx12 ss 15x10
BWx12 ss 15x10

Upright Rows ss Side Laterals 60 secs rest
20x20 ss 15x15
30x20 ss 15x12
30x20 ss 15x12
30x20 ss 15x12

Ab Roller Torture
BWx15
BWx15
BWx15
BWx15

Close Grip - feeling great up to 130... happy... got a very shaky 5th rep at 135... changed the 110 pepper to 120....

Wide Grip Pullups - felt very good happy with all of the sets... 30 is getting better - more comfortable at 12 reps...

Superset 1 - still perfectly hard enough...

Superset 2 - feeling awesome here... hard to change this up if I do it on the next load...

**fittofattofit** · 12-19-2017, 09:18 PM

Originally Posted by scott_donald

I like my girl... very blunt and good... she keeps things simple and always fixes me first time... she was the one that said I had to buy a good bike that fits me if I want to keep cycling....

thanks... I need more weight overhead though - ratio of MP to Jerk is very poor!!!

So important to find someone who knows their stuff ands tailors it for you .... so many people out there in the trainer and rehab space know phukall about working with people who actually do real sports

Originally Posted by scott_donald

hmmm well it was bluebird very little wind -5*C but the snow was great quality but not enough of it - my poor GS race skis will need filled again and I only did them last week for the season!!!

For skiing in Scotland I have -

Noronna Lofoten jacket -amazing
Salomon Lab Pants - amazing
Hestra Seth Morrison Gloves - amazing

Skis I have three pairs just for here-
GS
Kung Fujas
Cheap Fischer ones

Everything else I share... try to keep all my good stuff just for abroad skiing....

Certainly loving my new boots and all the new clothing I bought... did get new Hestra Mitts to match my good gloves and will wear them in three weeks time in Val.... I have three different pairs of goggles now(Oakley) all of them are Prizm lenses(2 different for each frame) so have all conditions covered...

So I had to look up the gloves and Jacket
Salomon are always good ... salopettes or trousers? Those Noronna Lofoten jackets look great, and sooo light! I'm in need of new ski pants ... my old North Face ones have been great but they are now scarred and leak a bit so I'll be looking this year. The Noronna trousers look pretty cool though
Gloves look awesome and I'm due to replace mine. Boots are 8 years old and could do with replacing them .. so many choices, not enough money

**fittofattofit** · 12-19-2017, 10:22 PM

Originally Posted by scott_donald

11/12/17

What i felt like doing load

Olympic Squat - nice and smooth up to 100... 120 was heavy... 125 Flet great... boom 130... first 4 reps were very comfortable - last not sooo much....

HS - 140 was hard after the full squats.... 150 was good... up 1 first set at 160... happy need to watch I don't get too wide as it causes so many problems...

GHR - just getting volume in....

BE - as usual hard but good hard...

Split Squat - stretching away!!!

Very nice to get comfortably deep reps @ 130 and some serious loading after with 16 reps of the half squats @ 160
So what happens when you get too wide? Back issues or do you feel it pulling somewhere?

Originally Posted by scott_donald

12/12/17

What i felt like doing load

Close Grip - good up to 120... 130 was good so why not try 135.... aim was 3 at 135 and got 4.... up 2 at 110 again...

Wide Grip Pullups - last week was really good here.... up just the on on the 15 last set...

Superset 1 - this was a struggle last week so see how this goes... felt much better this week...

Superset 2 - matching last week... killer as ever... but made it!!!

Massive volume on that CGBP

Originally Posted by scott_donald

12/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 72
Watt - 150
ODO - 10.7
Gear - 15
Time - 30.00

good cycle... feeling tired... was out at a New Mexican place here... very average.....

You'd know everything will pale into insignificance next to the real Tex-Mex you'd get in the US

Doing great work on the bike btw ... really pushing the gears and wattage!

**fittofattofit** · 12-19-2017, 11:05 PM

Originally Posted by scott_donald

[Olympic Squat - comfortable up to 100... really cold in the house but refusing to put the heating on.... 110 was better than last week... need more volume to get better at these but would have to remove something else time wise...

BSS - killer still at my limit there with the short rests....

Pulls - welcome back after one weeks absence... felt good but not wanting to push the weight just get better with 120...

BE - dead after two sets... going to be a struggle on the last two.... enough...

Ha ... you're the opposite to me at the moment ... I'm not putting on the air conditioning because it's way too expensive to run. I die of the heat though ..
Good strong paused squats. Good looking pulls for EMOM

Originally Posted by scott_donald

15/12/17

What i felt like doing load

Overhead - getting better at 80 but it really should be a lot lighter than it is... ouch just go the 18 at 60 to match last week...

Rows - trying to match last week... 110 for 5 is still really hard... happy...

Superset - best yet here... no need to rest pause just....

SL - felt good....

Killing that triceps superset ... I can't imagine getting 20 dips unbroken. Mind you I can't remotely conceive of CG benching 110 x 12 either

Originally Posted by scott_donald

18/12/17

What i felt like doing load

4th week of load so I can get this hard week - easy de load week then weeks skiing...

Olympic Squat - 100 is smooth but 120 is one at a time... felt decent though... its just the 5th rep at 130 first four are comfortable then just get the 5th...

HS - going for 170... why not??? it felt far better than I thought it would...

GHR - good nice volume for the hammies here...

BE - feel awesome...

Split Squat - stretching away!!! great finisher....

Smashing the HSs @ 170 now

Originally Posted by scott_donald

19/12/17

What i felt like doing load

Close Grip - feeling great up to 130... happy... got a very shaky 5th rep at 135... changed the 110 pepper to 120....

Wide Grip Pullups - felt very good happy with all of the sets... 30 is getting better - more comfortable at 12 reps...

Superset 1 - still perfectly hard enough...

Superset 2 - feeling awesome here... hard to change this up if I do it on the next load...

Ha ... that's 8000kg of close grip the day after smashing them with that tri-set
Always loving your training load Scott!

**scott_donald** · 12-20-2017, 12:23 AM

Originally Posted by fittofattofit

So important to find someone who knows their stuff ands tailors it for you .... so many people out there in the trainer and rehab space know phukall about working with people who actually do real sports

So I had to look up the gloves and Jacket
Salomon are always good ... salopettes or trousers? Those Noronna Lofoten jackets look great, and sooo light! I'm in need of new ski pants ... my old North Face ones have been great but they are now scarred and leak a bit so I'll be looking this year. The Noronna trousers look pretty cool though
Gloves look awesome and I'm due to replace mine. Boots are 8 years old and could do with replacing them .. so many choices, not enough money

Agreed...

yes good ski stuff is not cheap at all... but I would rather buy the odd thing every year and be happy when skiing in the cold...

Pants = salopettes... just americanised there....

If I was to buy a new jacket and pants it would be Norrona Lofoten or Sweet Protection Juggernaut both pants and jacket... I would only buy Hestra gloves - own 1 pair of Henrik Windstet Mitts and Vertical cut free ride gloves...

**scott_donald** · 12-20-2017, 12:25 AM

Originally Posted by fittofattofit

Very nice to get comfortably deep reps @ 130 and some serious loading after with 16 reps of the half squats @ 160
So what happens when you get too wide? Back issues or do you feel it pulling somewhere?

Massive volume on that CGBP

You'd know everything will pale into insignificance next to the real Tex-Mex you'd get in the US

Doing great work on the bike btw ... really pushing the gears and wattage!

the outside of my knees hurt when I get too wide... so got to watch and keep everything in line at shoulder width...

thanks...

massively... I am now a Mexican snob...

**scott_donald** · 12-20-2017, 12:28 AM

Originally Posted by fittofattofit

Ha ... you're the opposite to me at the moment ... I'm not putting on the air conditioning because it's way too expensive to run. I die of the heat though ..
Good strong paused squats. Good looking pulls for EMOM

Killing that triceps superset ... I can't imagine getting 20 dips unbroken. Mind you I can't remotely conceive of CG benching 110 x 12 either

Smashing the HSs @ 170 now

Ha ... that's 8000kg of close grip the day after smashing them with that tri-set
Always loving your training load Scott!

haha warm here now for a week... find put the heating on yesterday...

thanks...

haha softy you are almost at the 100 bench... dips I love but always been scared to add weight since I dislocated my clavicle and separated ribs off my sternum....

yep... getting used to ore weight on the shoulders...

it was on Tuesday after Friday last upper...so no they had some rest.... it lower upper rest lower upper rest rest for the week...

**scott_donald** · 12-20-2017, 12:30 AM

19/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 64
Watt - 133
ODO - 6.4
Gear - 15
Time - 20.00

took it easier... saw Star Wars and very average...

**scott_donald** · 12-20-2017, 12:55 AM

20/12/17

What i felt like doing endurance

Keiser M3 bike

60 seconds gear 12 > 70 RPM x 13
30 second gear 17 > 70 RPM x 12

RPM - 85
Watt - 175
ODO - 8.0
Gear - 12/17
Time - 19.00

close to the record but still totally killer!!!

**scott_donald** · 12-21-2017, 02:27 AM

21/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 76
Watt - 170
ODO - 7.4
Gear - 15
Time - 20.00

wow stomped it....

**scott_donald** · 12-21-2017, 05:06 AM

21/12/17

What i felt like doing load

Olympic Squat 2 sec Pause
BWx20
BWx20
20x5
20x5
60x5
60x5
80x5
80X5
100x5
110x5
115x5

BB Bulgarian Split Squat 60 secs rest
60x15
60x15
60x15
60x15

Clean Pulls EMOM
60x3
80x2
80x2
100x1
100x1
110x1
110x1
110x1
120x1
120x1
120x1

Back Extensions
15x15(=PR 33lbs)
15x15
15x15
15x15

Standing Russian Twists
20x30
20x30
20x30
20x30

Olympic Squat - nice and comfortable up to 100... going for 115... happy...

BSS - wow that was hard today... three sets in and struggling...

Pulls - took out one 60 and added a 110 so a better session overall...

BE - wow that was hard today... done thankfully...

**scott_donald** · 12-22-2017, 03:27 AM

22/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 72
Watt - 168
ODO - 7.1
Gear - 15
Time - 20.00

Was so not in the mood today... still good enough...

well after 2.5m last week its looking like next week might fill up Val before my arrival a week tomorrow...

http://www.snow-forecast.com/resorts...Isere/6day/mid

**scott_donald** · 12-23-2017, 02:48 AM

23/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 80
Watt - 144
ODO - 7.8
Gear - 14
Time - 20.00

took it easier today down 1 gear...

well in my head today is a mix between Friday and Sunday... weird day ahead for me...

**scott_donald** · 12-23-2017, 09:25 AM

13/12/17

What i felt like doing load

Military Press
20x20 BTN
20x20 BTN

Split Jerk
50x2
60x2
70x1
80x1
80x1
85x1

Military Press
60x18
50x20

BB Rows over bench
60x10
80x10
100x5
110x5
110x5
100x8

Flat bench ss Skulls ss Dips
60x15
110x12 ss 60x12 ss BWx20
110x12 ss 60x12 ss BWx20
110x12 ss 60x12 ss BWx20

Side Laterals
22.5x10 ds 15x12
22.5x10 ds 15x12
15x20
15x20

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30

Overhead - Easy as expected up to 70.... 80 was ok... just got the 85... something to build on for next year....

Rows - 110 is still my limit... stuck here - head is about to explode on all the 110 reps... 100 was heavy... need to figure out how to get these moving....

Superset - triceps are definitely beginning to feel good... chest still feels small and weak....

SL - just getting the volume in to finish me off...

Well that is the last planned weights session of the year... next week I will just go as a I see and feel, along with what I have on... I don't go skiing till Saturday December 30... It almost like a Friday but its really a Saturday but feels like a Sunday...

I do like this 4 session load - doubt I will change much if anything for the first load of 2018....

**scott_donald** · 12-24-2017, 08:16 AM

24/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 87
Watt - 161
ODO - 8.2
Gear - 14
Time - 20.00

Again down a gear but good effort...

**scott_donald** · 12-26-2017, 04:04 AM

26/12/17

What i felt like doing endurance

Keiser M3 bike

60 seconds gear 13 > 80 RPM x 13
30 second gear 13 > 120 RPM x 12

RPM - 95
Watt - 153
ODO - 8.8
Gear - 13
Time - 19.00

just off my best... good session....

**scott_donald** · 12-26-2017, 04:49 AM

26/12/17

What i felt like doing deload

Olympic Squat
BWx20
20x5
20x10
60x10
100x2
120x2
125x2
130x2
135x2

Half Squat
150x3
160x3

Back Extensions
15x15(=PR)
15x15
15x15

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Olympic Squat - just low reps to keep my wee veggies moving... happy to get 135... thats the most I have squatted definitely this year and it was comfortable...

HS - I am never going have a problem with the top half of the squat...

BE - just some nice volume in here...

Time to do lots of stretching - been neglecting this massively and beginning to feel it now in the hips and quads...

as said just doing what I feel like this week... but forecast is looking amazing for Val so really just getting my legs set up to ski what looks to be powder my first morning on Sunday....

**scott_donald** · 12-26-2017, 03:59 PM

26/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 73
Watt - 154
ODO - 10.8
Gear - 15
Time - 30.00

pooped that was a sweaty mess tonight... shower time then bed!!!! new power for gear 15 and 30 minutes...

**scott_donald** · 12-27-2017, 04:15 AM

28/12/17

What i felt like doing endurance

Keiser M3 bike

60 seconds gear 12 > 70 RPM x 13
30 second gear 17 > 70 RPM x 12

RPM - 84
Watt - 172
ODO - 8.0
Gear - 12/17
Time - 19.00

tired today... achy right knee so being careful....

**scott_donald** · 12-27-2017, 06:10 AM

27/12/17

What i felt like doing deload

Military Press
20x20 BTN
20x20 BTN
50x10
60x10
70x8

Military Press ss Side Laterals
50x12 ss 15x15
50x12 ss 15x15
50x12 ss 15x20

Military Press ss Upright Rows
50x12 ss 20x20
50x12 ss 30x20
50x12 ss 20x20

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30

MP - trying to keep it very simple and quick today... the difference is massive between 60 and 70....

SS1 - felt great....

SS2 - 50 is beginning to be very hard come the second set...

Saturday is travel day skiing but most importantly I get to eat sweets/candy/lollies for the first time since the start of October!!!!!

**scott_donald** · 12-27-2017, 03:46 PM

27/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 82
Watt - 171
ODO - 8.0
Gear - 15
Time - 20.00

My last all out cycle before holidays... time to taper now...

**scott_donald** · 12-28-2017, 03:44 AM

28/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 95
Watt - 160
ODO - 4.6
Gear - 13
Time - 10.00

Nice and easy morning cycle to keep the legs working!!!

**scott_donald** · 12-28-2017, 05:22 AM

28/12/17

What i felt like doing deload

BB Rows over bench
60x10
80x10
100x5
110x5

Wide Grip Pullups
BWx10
20x17
20x16
BWx20

Wide Grip Pullups ss DB concentration curls
BWx14 ss 15x10
BWx14 ss 15x10

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Rows - 110 is still stupid heavy... I need to get thee better with a different strategy next year....

Pullups - happy with those numbers at 20...not tried that for a while... room to improve...

Superset - aim was 14 and got it....

Now getting worried that there is too much snow next week to ski....

**scott_donald** · 12-29-2017, 03:39 AM

29/12/17

What i felt like doing endurance

Keiser M3 bike

RPM - 89
Watt - 134
ODO - 4.3
Gear - 13
Time - 10.00

Nice easy cycle... done now... can't wait to ski............

**scott_donald** · 12-29-2017, 04:16 AM

29/12/17

What i felt like doing deload

Flat bench
20x20
20x20
60x15
100x8
120x5
130x5
140x4

Close Grip bench
120x10
100x15
100x15
100x15

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30

Flat - bench is feeling very good up to 130... semi happy at 140...

CGB - just got 10 at 120...hard as!!!! Happy at 100...

DONE - will be back next year... been a good recovery year after a couple poop years lifting!!!

**fittofattofit** · 12-29-2017, 04:03 PM

Originally Posted by scott_donald

Agreed...

yes good ski stuff is not cheap at all... but I would rather buy the odd thing every year and be happy when skiing in the cold...

Pants = salopettes... just americanised there....

If I was to buy a new jacket and pants it would be Norrona Lofoten or Sweet Protection Juggernaut both pants and jacket... I would only buy Hestra gloves - own 1 pair of Henrik Windstet Mitts and Vertical cut free ride gloves...

Yes .. I prefer to buy quality and make it last. My jacket is a 4 year old Sweet Protection 'Crusader' which is great (and which I recall I researched and bought after you'd recommended it

). It looks very similar to the current 'Supernaut' gear. Yes .... I'm having serious salopette envy looking at the pants

Originally Posted by scott_donald

the outside of my knees hurt when I get too wide... so got to watch and keep everything in line at shoulder width...

thanks...

massively... I am now a Mexican snob...

I'm always adjusting my knee stance ... wider upsets my knees and that lateral glute tendon attachment; narrower stirs up the hammie attachment
And so much food in the US is good quality ingredients just destroyed with fats and sauces, but Mexican food is just the best ever!!!

Originally Posted by scott_donald

haha warm here now for a week... find put the heating on yesterday...

thanks...

haha softy you are almost at the 100 bench... dips I love but always been scared to add weight since I dislocated my clavicle and separated ribs off my sternum....

yep... getting used to ore weight on the shoulders...

it was on Tuesday after Friday last upper...so no they had some rest.... it lower upper rest lower upper rest rest for the week...

The last time I benched 100kg was Christmas 2009 .... using a fat bar: that's when I got that first giant tear in the RC ... going slow and heart it rip like a sheet

So hard to build back from that and even if I get a single, I don't have the stability to knock out safe reps = a long, long work in progress
Ooooh .... that must've been painful! I always worry about losing control on the dip and plunging too deep

**fittofattofit** · 12-29-2017, 04:41 PM

Originally Posted by scott_donald

Olympic Squat - nice and comfortable up to 100... going for 115... happy...

BSS - wow that was hard today... three sets in and struggling...

Pulls - took out one 60 and added a 110 so a better session overall...

BE - wow that was hard today... done thankfully...

Loving the progression on those paused squats!

Originally Posted by scott_donald

Overhead - Easy as expected up to 70.... 80 was ok... just got the 85... something to build on for next year....

Rows - 110 is still my limit... stuck here - head is about to explode on all the 110 reps... 100 was heavy... need to figure out how to get these moving....

Superset - triceps are definitely beginning to feel good... chest still feels small and weak....

SL - just getting the volume in to finish me off...

Well that is the last planned weights session of the year... next week I will just go as a I see and feel, along with what I have on... I don't go skiing till Saturday December 30... It almost like a Friday but its really a Saturday but feels like a Sunday...

I do like this 4 session load - doubt I will change much if anything for the first load of 2018....

'Chest feels small and weak' has to be all in your head .... tris get smashed but 36 reps @ 110 on the bench + dips has to get the pecticles pumped as well

Originally Posted by scott_donald

Olympic Squat - just low reps to keep my wee veggies moving... happy to get 135... thats the most I have squatted definitely this year and it was comfortable...

HS - I am never going have a problem with the top half of the squat...

BE - just some nice volume in here...

Time to do lots of stretching - been neglecting this massively and beginning to feel it now in the hips and quads...

as said just doing what I feel like this week... but forecast is looking amazing for Val so really just getting my legs set up to ski what looks to be powder my first morning on Sunday....

Nice to be closing out the 2017 squats on a high!

Originally Posted by scott_donald

MP - trying to keep it very simple and quick today... the difference is massive between 60 and 70....

SS1 - felt great....

SS2 - 50 is beginning to be very hard come the second set...

Saturday is travel day skiing but most importantly I get to eat sweets/candy/lollies for the first time since the start of October!!!!!

Ha .... so does that mean you've dropped weight since you've been off the lollies? Strong MP volume and a huge amount of pressing off the shoulders. Hope you had a good Christmas

Originally Posted by scott_donald

Flat - bench is feeling very good up to 130... semi happy at 140...

CGB - just got 10 at 120...hard as!!!! Happy at 100...

DONE - will be back next year... been a good recovery year after a couple poop years lifting!!!

Nice way to finish 2017 with over 10k benched

Hope you have a great time in Val ... snow looks good with some heavy falls on the way and new snow most days ahead
So any lifting/fitness targets for 2018? Oly squats, OH jerk, biking?

**scott_donald** · 01-09-2018, 01:46 AM

Originally Posted by fittofattofit

Hope you have a great time in Val ... snow looks good with some heavy falls on the way and new snow most days ahead
So any lifting/fitness targets for 2018? Oly squats, OH jerk, biking?

well the trip was best described as disastrous but still super fun!!!

hmmm next four weeks after ease in week is Squat and Bench focus, along with cycling for next ski trip....

**scott_donald** · 01-09-2018, 04:31 AM

[Q09/01/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
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1 minute rest

50m in 10 secs
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10 secs rest
50m in 10 secs

can I still run??? seems so....

Thread: Scott_donald - The Third Incarnation of training.

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