Scott_donald - The Third Incarnation of training.

[scott_donald]

24/07/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
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1 minute rest

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again so not in the mood but finally got my ass moving to run.

[scott_donald]

24/07/18

What i felt like doing load

Hang Snatch
20x3 PS ss 20x3 BS ss 20x3 OHS
20x3 PS ss 20x3 PBS ss 20x3 OHS
20x3
20x3
40x3
40x3
40x3

Clean
60x2
60x2
60x2
60x2

Front squat
60x3
85x3
85x3
85x3

BB Bulgarian Split Squats
BWx10
60x10 ds BWx20
40x20

Military Press
40x10
50x10
60x10
50x10
40x12

Narrow cable row (lbs)
120x12
150x12
180x12
150x20

Upright row
20x20
30x20
40x15
30x20

Back Extensions
BWx10
10x15
10x15
10x15

Standing Russian Twists
20x30
20x30
20x30
20x30

O lifts - felt ok, form and snap was off but with each of set they felt better.

Squats - Just trying to finish off my legs. everything felt good.

MP - felt much better then my terrible jerks yesterday.

Rows - happy.

Upright - happy.

BE - happy.

[scott_donald]

30/07/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
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50m in 10 secs
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50m in 10 secs
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50m in 10 secs
10 secs rest
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1 minute rest

50m in 10 secs
10 secs rest
50m in 10 secs
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50m in 10 secs
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Back from an awesome 5 days in Florida, day one chilled, 2 Universal and Islands of Adventure, 3 Volcano Bay, 4/5 chilling at hotel in Sanibel.

[scott_donald]

30/07/18

What i felt like doing load

Front squat
BWx20
20x5
20x10
40x5
40x8
40x10
60x5
60x8
60x10
60x8
60x5
70x1
80x1
90x1
100x1

SLDL
60x10
70x10
80x10
90x10
100x10(PR 225lbs)

Klokov Press
20x15
30x10
40x10
50x10

Military Press
50x20

Wide cable row (lbs)
105x10
120x10
150x10
180x10
150x15

Rope Pressdowns (lbs)
90x10
100x10
110x10
120x10
100x20

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Squats - Form and volume. felt much better after all that.

SLDL - stretch.

Overhead - good Rom work with some weight.

Rows - pushing the weights here.

Press downs - feeling very good.

[scott_donald]

31/07/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
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50m in 10 secs
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1 minute rest

50m in 10 secs
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going to rain heavy, clouding over and soooooo humid!

[EoR]

Keep slugging it out Scott! WD on the PR. I kind of drifting off on my journal lately, but I've been working out and doing lots of cardio. I did some small spring sessions with a friend--your updates encourages this a bit--and I was a little disappointed at my speed; so I have to get that up.

[scott_donald]

Keep slugging it out Scott! WD on the PR. I kind of drifting off on my journal lately, but I've been working out and doing lots of cardio. I did some small spring sessions with a friend--your updates encourages this a bit--and I was a little disappointed at my speed; so I have to get that up.

I am trying. so hard to not eat all this American food so doing as much as I can to off set it.

I am not in a motivated state either right now, rather be outside doing things or sitting on my ass.

[scott_donald]

31/07/18

What i felt like doing load

Clean Pulls
60x5 deadlift
60x5 deadlift
60x3
80x3
90x3
100x3
110x3
120x3
120x3
120x3
120x3
120x3

BB Split Squat
BWx10
20x10
40x10
60x10
60x15
60x20
60x15
60x10

Klokov Press
20x10
20x10

Split jerk
40x2
40x2
60x2
60x2
60x2
70x1
70x1
70x1

Flat Bench
20x20
60x15
100x15
100x15
100x15

Narrow cable row (lbs)
120x10
150x10
180x15

Ab roller torture
BWx15
BWx15
BWx15
BWx15

Pulls - just getting my body used to lifting from the ground, thinking for the whole time.

Splits - volume.

Overhead - again going all out on the form work. my drive sucks so all focus there.

Bench - just getting a little volume in, not in the mood to bench at all.

Rows - pushing the weights here.

[EoR]

I am trying. so hard to not eat all this American food so doing as much as I can to off set it.

I am not in a motivated state either right now, rather be outside doing things or sitting on my ass.

Same, bike riding, walking, swiming etc. I've also decided to cut out at least 50% of my carb intake and go a more meat+veg route. Though it's Winter where I am atm, I am still trying to get outside as much as possible. I still have to take D3 supps though since I am not getting enough Sun.

I tell you it was frustrating when I was doing short 40-50m sprints. It was like my legs were set to a different speed, while my brain was going "Fuking move". I am a lot heavier muscle wise when I used to do 100m, but it was a wake up call.

[scott_donald]

02/08/18

What i felt like doing Speed

Movement prep

Buildups 50-90%
20m
20m
20m
20m

Leg drills

5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed

5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed

flat out standing
25m
25m
25m
25m
25m
25m
25m
25m
25m
25m

nice welcome back to sprinting session. still very stiff after weights Monday and Tuesday, was going to lift in an hour but going to leave it till tomorrow.

[scott_donald]

03/08/18

What i felt like doing load

Olympic Squats
BWx20
20x5
20x10
60x5
100x5
120x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5

Snatch Pulls with pause at knee
60x3
60x3
60x3
70x3
80x3
90x3
90x3(PR 198lbs)

Push Jerks
20x20 BTN MP
40x3
40x3
60x3
70x2
80x1
80x1
80x1

Wide cable row (lbs)
120x12
150x12
150x12
150x12

Dips ss Side laterals
BWx20 ss 15x15
BWx20 ss 15x15
BWx20 ss 15x15

Standing Russian Twists
20x30
20x30
20x20
20x30

Squats - Felt great so just kept going.

Pulls - Never really done these before so feeling very good considering.

Jerks - still really struggling here, have nothing, very poor indeed.

Rows - feeling good here, shows how the grip can affect our strength.

Superset - not dipped in a while and not in the mood to bench so happy here.

[scott_donald]

04/08/18

What i felt like doing endurance

22 mile cycle

That was harder than I remember, starving but been eating far too much!

[scott_donald]

06/08/18

What i felt like doing load

Front squat
BWx20
20x5
20x5
60x3
80x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3

SLDL ss BB Shrugs
60x10 ss 60x15
80x10 ss 80x15
90x10 ss 90x15
100x10(=PR 225lbs) ss 100x15

Military Press
20x20 BTN
40x10 BTN
50x10
60x10
50x15
40x15

Narrow cable row (lbs)
120x10
150x10
180x10
195x10

Rope Pressdowns (lbs)
100x10
110x10
120x10
130x15

Back Extensions
BWx15
10x15
10x15
10x15

Crunches on ball with twist
BWx30
BWx30
BWx30
BWx30

Squats - Felling very good here today.

SLDL - stretch and shrug!

Overhead - still sucking big time here, meh.

Rows - pushing the weights here.

Press downs - feeling very good.

BE - needed these!

[scott_donald]

07/08/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
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1 minute rest

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felt great for most of that. amid today after a few cooler days.

[scott_donald]

07/08/18

What i felt like doing load

BB Split Squat 1min rest
BWx10
BWx10
20x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10

Push Press
20x20 BTN Press
40x10 MP
60x3
60x3
70x2
70x2
80x2
80x2

Wide cable row (lbs)
120x10
150x10
180x10
150x15

Dips ss BB Upright Rows ss Side laterals
BWx20 ss 20x20 ss 15x12
BWx20 ss 30x20 ss 15x12
BWx20 ss 40x20 ss 15x12

Back Extensions
BWx15
15x15
15x15
15x15

Ab roller torture
BWx15
BWx15
BWx15
BWx15

Splits - volume with little rest.

Overhead - Changing focus since I am so poor overhead right now, not done push press in a long time but happy to get 80s considering thats all I can jerk right now.

Rows - felt great, good alternative to pull-ups.

Superset - felt great, just testing this one out.

BE - ahh finally back to normal weight here.

[scott_donald]

09/08/18

What i felt like doing Speed

Movement prep

Buildups 50-90%
20m
20m
20m
20m

Leg drills

5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed

5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed

flat out standing
25m
25m
50m
25m
25m
50m
25m
25m
50m

Wow 50 is a long way, tired and lazy this morning!

[scott_donald]

09/08/18

What i felt like doing load

Olympic Squats
BWx20
20x5
20x10
60x10
100x5
120x5
130x5
140x5

Split Jerks
20x20 BTN MP
40x10 MP
40x3
60x2
60x2
60x2
70x1
70x1
80x1
80x1
80x1
80x1
80x1

Dip Jerks
100x5
100x5
100x5
100x5

Flat Bench
20x20
60x15
100x15
100x15
100x15
100x15

Narrow cable row (lbs)
120x12
150x12
180x12
210x6

Back extensions
BWx15
15x15
15x15

Standing Russian Twists
20x30
20x30
20x20
20x30

Squats - back is tight today after the earlier sprinting so nice low volume. got the 140 and that was the most I have squatted in a long time.

Jerks - grinding. not any better

Dip Jerks - scared to do these after destroying my shoulder last year but these are needed.

Bench - just maintaining here.

Rows - went for 210 for the first time and happy to get 6.

BE - much needed.

[scott_donald]

10/08/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
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1 minute rest

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

final bit of exercise for the week.

[scott_donald]

14/08/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
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1 minute rest

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felt really good this morning, good runs are when the laps don't drag out!

[scott_donald]

14/08/18

What i felt like doing load

Front squat
BWx20
20x5
20x5
60x3
80x3
90x3
102.5x1
102.5x1
102.5x1
92.5x3
92.5x3
92.5x3

BB Bulgarian Split Squats
60x10
60x12
60x12
60x12

Clean Panda Pulls
60x3
60x3
80x3
80x3
90x3
100x3

Back Extensions
15x15
15x15
15x15
15x15

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Second last session here so back to Lower/Upper.

Squats - feeling good with form, just need to slowly push the weight and volume.

Splits - Jut finishing off the quads, will see how this progresses.

Pulls - short rest and positions. felt good.

BE - finished off nicely.

[scott_donald]

14/08/18

What i felt like doing Stretch

1 hour hot yoga

Really enjoyed the yoga, would certainly do it more often.

[scott_donald]

15/08/18

What i felt like doing load

Push Press
20x20 BTN Press
20x20 BTN Press
40x10 MP
60x3
60x3
70x2
70x2
80x2
80x2
80x2
60x5

Flat Bench
20x20
60x15
100x12
100x12
100x12
100x12
100x12
100x12

Narrow cable row (lbs)
120x10
150x10
180x10
180x10
180x10

Dips ss BB Upright Rows ss Side laterals
BWx20 ss 20x20 ss 15x12
BWx20 ss 30x20 ss 15x12
BWx20 ss 40x20 ss 15x12

Ab roller torture
BWx15
BWx15
BWx15
BWx15

Overhead - Bit more volume over last time, still feeling very heavy.

Bench - was supposed to do rows first but someone was using the area. Happy to get the 6 sets but weight was not good enough but I have not benched heavy all summer.

Rows - felt great, nice bit of volume in there.

Superset - harder than last time but good enough.

Last weights session. Home on Saturday so hopefully lift on Tuesday if I have time.

[scott_donald]

22/08/18

What i felt like doing endurance

Keiser M3 bike

RPM - 71
Watt - 116
ODO - 5.2
Gear - 14
Time - 15.00

Intro to cycling again. aim was 10 and I got 15 - good point to build off.

[scott_donald]

23/08/18

What i felt like doing load

Olympic Squat
BWx20
20x10
20x10
60x10
100x5
120x5
130x5
140x5
140x5
140x5
140x5

Half Squat
150x8
160x8
170x8(=PR 374lbs)

Snatch Pull
70x3
80x3
90x3
90x3
90x3

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

Standing Russian Twists
20x30
20x30
20x30
20x30

First Scottish session in a couple of months. Not had a Pre workout all summer, feeling the NOCCO today! Squat and Overhead focus block now like the summer but back to normal Upper and Lower.

Olympic Squat - Not really sure how this will go today. Very smooth and good up to 120. 130 was easy so why not work at 140 then. Very good overall, 4 sets all felt great.

HS - Less volume here after focussing the volume on the full work.Felt the 160 heavy on my back but moved well through the short ROM. 170 moved fine.

Pulls - Using my 25kg plates I think for the first time ever since the 20s are still on the squat bar. Just realised I left my straps in Texas, duck!at 90 the grip is stretched with the volume.

BE - got used to doing these on the GHR and now back to manual ones. definitely easier, less stress on the hammies and ass.

[scott_donald]

24/08/18

What i felt like doing endurance

Keiser M3 bike

RPM - 77
Watt - 133
ODO - 3.8
Gear - 14
Time - 10.00

Like Wednesday just easing in to the bike again, got some good DOMS from yesterday already.

[scott_donald]

24/08/18

What i felt like doing load

Close Grip Bench
20x20
60x15
60x15
100x5
120x3
130x3
140x1
130x4
130x4
110x10

Wide Grip Pullups
BWx10
15x10
15x10
15x10
15x10
BWx12

Military Press
20x20 BTN
50x10
60x10
70x8
50x15

Dips ss Upright Rows ss Side Laterals
BWx20 ss 20x20 ss 15x12
BWx20 ss 30x20 ss 15x12
BWx20 ss 40x20 ss 15x12

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Close Grip Bench - First time benching heavy for 2 months. 120 was far heavier than I remember. got all the numbers I had in mind after the 100 so can't complain.

Wide Grip Pullups - Very rusty here, didn't do them all summer as was wanting to row as much as I could. I am certainly heavier than I was the end of June. Happy to get the volume in.

Military Press - wow I got 8 at 70 but dam they were hard!

Superset - already tried this superset so know what to expect. felt great.

[scott_donald]

25/08/18

What i felt like doing endurance

Keiser M3 bike

RPM - 75
Watt - 143
ODO - 3.7
Gear - 14
Time - 10.00

still easing in, felt ok, DOMs in quads is very bad now!

[scott_donald]

27/08/18

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 - 89
Watt - 153
ODO - 8.3
Gear - 13
Time - 19.00

wow that was sooo hard, forgot what that was like, three sets in and thinking I can't do this but grinder it out. My poor legs I have to squat in three hours!

[scott_donald]

27/08/18

What i felt like doing load

Front squat
BWx20
20x5
20x5
60x3
80x3
90x3
100x3
100x3
100x3
90x4
90x4

BB Bulgarian Split Squats 1.5 min rest
60x12
60x12
60x12
60x12

Clean Panda Pulls
60x3
60x3
80x3
80x3
90x3
100x3

Back Extensions
15x15
15x15
15x15
15x15

Ab Roller Torture
BWx15
BWx15
BWx15
BWx15

Squats - Triples at 100 is the heaviest I have gone in a long while for volume here.Very happy here with the numbers and feelings.

Splits - Just extra volume for the quads. faffed about too much for the last set but before that it was great.

Pulls - aim to keep the bar as close as I can over weight. I miss not having bumper plates.

BE - feeling good.

[scott_donald]

28/08/18

What i felt like doing Speed endurance

Movement prep

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

1 minute 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

easy running in 15 degrees vs 30 degrees.