Scott_donald's Journal Mrk2...

[BobisMighty]

250412

What i felt like doing

ATG Squat with triple bounce at bottom ss GHR
BWx10 ss BWx10
BWx10 ss BWx10
BWx10 ss BWx10
BWx10 ss BWx10

Military press
60x10
60x10
60x10
60x10

Shrugs
100x10
140x10
160x10
180x10

crunches on ball
BWx20
BWx20
BWx20
BWx20


well working on form and flexibility... essentially from the bottom of the squat i am rocking back and having to pull myself up... putting so much stress on the knees... so holding the bottom position and working on getting myself centred before i try and squat with weight... GHR felt good but already feel as if i am going to be sore tomorrow!!! MP was light but something to build on!!! Shrugs was eased into gently... happy with session... but i want to be able to squat!!!!

Are you trying out any rehab exercises for your knee?

[scott_donald]

Ahh I see..well it looks like fun if it's only 6 minutes worth of running..I would imagine the warmup and cool down is ~10 mins each right?

Do u have any recent physique pics mate?

i cycle there... 2 minutes... movement prep then run... cycle back....

na i am not a bber!!!

Good training on the running lately, you mentioned before the ski trip that fitness all around was a little less than desired... how do you stand now? Seems decent, the volume there is pretty good.

Also do you ever consider doing anything over 20-30m?

fitness is fine really... altitude killed me - i am not an endurance person... ski fitness is so different to running... nearest to skiing without snow is cross country mountain biking...

this is specific to rugby... so its 50m runs then recover fast... i hate long distance... speed workout tomorrow probably acceleration and agility...

[TKD]

Awesome pics Scott! What was Utah like then?



Have I ever mentioned how much I loathe snow?



What the hell is with the knee mate ?

[scott_donald]

Awesome pics Scott! What was Utah like then?



Have I ever mentioned how much I loathe snow?



What the hell is with the knee mate ?

utah was awesome... certainly go back!!

i love snow!!!

essentially not getting enough able on my left leg - weight too far back so knee pulling the weight up and putting lots of stress on my tendons!!! i think!!!

[TheProgressiveOne]

i cycle there... 2 minutes... movement prep then run... cycle back....

na i am not a bber!!!

Ahh ok kool..pretty quick session then..

Is that the key to improving? Not to run urself into the ground?

Lol I know ur not a bber, but anyone who can sprint this much and still bench 120 x 10 etc would be looking good..

I'm not into the bodybuilding look..much prefer an athletes body..

[scott_donald]

Ahh ok kool..pretty quick session then..

Is that the key to improving? Not to run urself into the ground?

Lol I know ur not a bber, but anyone who can sprint this much and still bench 120 x 10 etc would be looking good..

I'm not into the bodybuilding look..much prefer an athletes body..

decent only real fat is on lower abs... i need to get rid of that before july 2nd!!!

key is to do what you need to improve and keep improving... i will do another 18 on friday... then hopefully attempt 2 sets with some rest of 3 minutes between sets next week...

i will run at least 5 times a week and 4 weights sessions... using this as an off season 9 week block till i go on vacation... then have the 4 days in vegas off and the first weekend of stampede... then go to 3 weights sessions and prob 5 running with joining the odd rugby session in canada... then return here july 27th then no idea as i haven't gotten that far!!!

i know i am fit when i can do 2 sets comfortably... i couldn't right now...

[TheProgressiveOne]

decent only real fat is on lower abs... i need to get rid of that before july 2nd!!!

key is to do what you need to improve and keep improving... i will do another 18 on friday... then hopefully attempt 2 sets with some rest of 3 minutes between sets next week...

i will run at least 5 times a week and 4 weights sessions... using this as an off season 9 week block till i go on vacation... then have the 4 days in vegas off and the first weekend of stampede... then go to 3 weights sessions and prob 5 running with joining the odd rugby session in canada... then return here july 27th then no idea as i haven't gotten that far!!!

i know i am fit when i can do 2 sets comfortably... i couldn't right now...

So u wanna be 'in shape' for vacation?

How do u find recovery with running 5 days a week? Damn that's intense..

Why do u do 5 running sessions per week..what are u goals with doing that?

[scott_donald]

So u wanna be 'in shape' for vacation?

How do u find recovery with running 5 days a week? Damn that's intense..

Why do u do 5 running sessions per week..what are u goals with doing that?

yes... plus rugby starts august...

fine - nothing is that bad... your body adapts...

for the next 8 weeks -

Top Speed
speed endurance
Speed endurance but lower volume
Acceleration/agility
Speed endurance

[scott_donald]

030512

What i felt like doing running

Movement prep

Ladder work(don't know proper names)
2 in - 4 passes
1 in sliding along ladder sideways - 2 passes left, 2 passes right
2 in 1 out - 4 passes
cross 2 out - 4 passes

buildups
20m
20m
20m
20m

Flat out
10m
10m
10m
10m
10m

20m
20m
20m
20m

felt so good... very impressed with myself... something good to build on... was thinking technique the whole time as been teaching a bit of athletics at school so helped myself...

[scott_donald]

030512

What i felt like doing

RDL
60x12
100x5
120x5
130x5
140x5
150x5
150x5
150x5
120x18

DB Bulgarian slpit squats
BWx12 each leg
+17.5x12 each leg
+17.5x12 each leg
+17.5x12 each leg

incline bench
60x10
100x10
120x8
120x8

chinese db rows ss hammer curls
37.5x12 ss 17.5x12
37.5x12 ss 17.5x12
37.5x12 ss 17.5x12

band twists
4 thick band x15 each side
4 thick band x15 each side
4 thick band x15 each side


crushed the RDL was wanting 140 but 150 i am happy with... the 120 was killer at the end... is a repping PR but didn't get 20 so until then it won't count... blah... stood too far way on first set of weighted bulgarians and left knee was sore... pushed forward and stood closer for last 2 sets and no pain!!! upped reps 2 on each side... first time doing incline is so long!!! felt ok... pretty disappointed in the weight but guess it ties in with my lack of overhead strength!!!! happy witht he pulling... felt strong... eve upped the reps on the twists...

[nwskier]

Alta-Snowbird rough cut

[scott_donald]

Alta-Snowbird rough cut

thats awesome... was in stitches with the tree hits at the end...

wish you could do colour editing... one of your flat lines was awesome...

tempted to take your final one and edit the colour for you...

[2 D]

Cannot watch that vid.

Big day there Scott, a good amount of volume and weight on the RDLs. Do those help you a lot with flexibility I am assuming? Good to hear the knee is getting better, how does it hold whilst running?

As for lacking over heard power, you don't do a lot of direct OH work, so that is not a surprise.

[Forge3]

Hmmm does this mean you have the key to correcting your posture and eliminating the pain in your regular squats now?

[BobisMighty]

nice workout. Great work with the RDLs.

[scott_donald]

Cannot watch that vid.

Big day there Scott, a good amount of volume and weight on the RDLs. Do those help you a lot with flexibility I am assuming? Good to hear the knee is getting better, how does it hold whilst running?

As for lacking over heard power, you don't do a lot of direct OH work, so that is not a surprise.

boo...

na nothing for hip flex but lots for hips extension strength!!!

it only bothers me squatting due to the tight left side and poor technique... so fine!!!

i am trying to do...it will be in for this block...

Hmmm does this mean you have the key to correcting your posture and eliminating the pain in your regular squats now?

ya i know what to do... it will just take time to get there... frustrating...

like tomorrow would be back squat... what do i do instead...

nice workout. Great work with the RDLs.

thanks... very happy with them and a great base... lower back or actually most of my back is feeling now since i got back from golf...

[TheProgressiveOne]

incline bench
60x10
100x10
120x8
120x8

Very nice here!

Why were u not happy with this?

Nice running session too...once I workout ur codes I will steal some of those

[scott_donald]

Very nice here!

Why were u not happy with this?

Nice running session too...once I workout ur codes I will steal some of those

i wanted more... was thinking 130 for 10... so big fail with only 120 for 8...

haha what don't you understand???

[TheProgressiveOne]

Ladder work(don't know proper names)
2 in - 4 passes
1 in sliding along ladder sideways - 2 passes left, 2 passes right
2 in 1 out - 4 passes
cross 2 out - 4 passes

buildups
Flat out

the above confuses me :P

[scott_donald]

the above confuses me :P

well ladder work is using a speed ladder different patterns for different things... the patterns are what i call them... they are really what i think in my head as i do them...

buildups are just getting my body ready to sprint... - 50%, 70%, 80%, 90% with no real rest just walk back as a final warmup...

flat out is just running as fast as i can!!! today were all done using a 3 point stance and worked on acceleration after the agility...

[scott_donald]

040512

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

cold and damp... not fun!!!

[rallyum]

in for more ski vids and rugby stuff!

lock? (or a REALLY big back lol)

[scott_donald]

in for more ski vids and rugby stuff!

lock? (or a REALLY big back lol)

i play back row...

wish i had played in the centres though looking back at it...

welcome...

[scott_donald]

040512

What i felt like doing

ATG Squat with triple bounce at bottom
BWx3
BWx3
BWx3
BWX3
BWx3
+10x3
BWx10
BWx10
BWx10

bb rows
60x10
100x5
120x5
130x5
140x5
150x5(=PR 330lbs)
155x3

cgb ss dips
100x10
120x10 ss BWx15
120x10 ss BWx15
120x10 ss BWx15

Russian twists
+20x20
+20x20
+20x20

Well wanted to push my knee more but still not fully flexible... getting closer to good form... knee was tender... found with playing with knee, during and after squats, the part that is sore and feels clicky... so there is damage there... will play with it after... BB rows were strong but the 155 was so much heavier than the 150... happy there... Pushing felt good and feeling strong...

[thenewguy23]

Nice workouts man, and if your the mod for this forum can you ban and delete shozib's posts, he's spamming the forum

[2 D]

WOW @ those rows, strong stuff dude.

[Forge3]

The slow but steady healing process. May not seem like much but I have had rotator injuries from Football and worked around it by keeping shoulders tight (tricky) and had a busted knuckle (hand in a cast) and still found a way. I give you 6 weeks until things go really smooth...maybe less because you are still a young-en in my books

[TheProgressiveOne]

How was the weekend?

[rallyum]

i play back row...

wish i had played in the centres though looking back at it...

welcome...

inside centre/fly half here. wing in defence

try these three + this site: http://www.mobilitywod.com to help with your squat issues man (helped mine and saved me from groin and ankle surgery)







+ foam roll/tennis ball under your arches every other day.

[scott_donald]

Nice workouts man, and if your the mod for this forum can you ban and delete shozib's posts, he's spamming the forum

got him the other night...

WOW @ those rows, strong stuff dude.

thanks... still not catching tim though... but i will soon...

The slow but steady healing process. May not seem like much but I have had rotator injuries from Football and worked around it by keeping shoulders tight (tricky) and had a busted knuckle (hand in a cast) and still found a way. I give you 6 weeks until things go really smooth...maybe less because you are still a young-en in my books

haha... achy but still young ish!!!

How was the weekend?

very boring... golfed each day... holiday monday here so no work and golfing at 2...

shot level par on friday night so happy with that...

how was yours???

inside centre/fly half here. wing in defence

try these three + this site: http://www.mobilitywod.com to help with your squat issues man (helped mine and saved me from groin and ankle surgery)







+ foam roll/tennis ball under your arches every other day.

yep... doing all them... subscribed to him on youtube...

thanks though and welcome to my journal!!!