Scott_donald - The Third Incarnation of training.

[scott_donald]

05/06/18

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
CRAMP

struggling today, been so tired the last few days. well shock I cramped in my calf after the 7th run set 2, really struggling now.

[scott_donald]

05/06/18

What i felt like doing load

Flat bench
20x20
60x15
60x15
100x5
120x5
140x3
150x2
150x2
140x3
120x15
100x22

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

Wide Grip Pullups ss DB concentration curls
BWx12 ss 15x10
BWx12 ss 15x10
BWx14 ss 15x10

Upright Rows ss Side Laterals 1 min rest
20x20
30x15
40x15
50x15(PR 110lbs) ss 15x20

Military Press 50KG
Didn't do

Ab roller torture
BWx15
BWx15
BWx15
BWx15

Flat bench - 4 litres of water in 3 hours since my run this morning, still massively struggling, ice on right now. removed 130 and added the extra 140 after. 150 is still stupid heavy. Just got 15 at 120 and no more. Only got 22 at 100, compared to last weeks 24.

Wide Grip Pullups - Well this calf problem is certainly making touching the ground a problem. did well to match last week.

Superset 1 - well this Is hard today, felt enough through the first two sets. did well to match last weeks 14, was tempted to try a 15th but need to keep energy.

Superset 2 - hard with the calf to balance, went for it on the last set since I am not doing the last finisher today, very happy.

MP - Missed it out due to the calf. meh.

[scott_donald]

06/06/18

What i felt like doing endurance

Keiser M3 bike

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

RPM - 79
Watt - 172
ODO - 7.4
Gear - 13/17
Time - 19.00

well the cramp was really bad in the calf, might be limited this week on what I can do for the last few sessions of the load, will see. planned to just go easy but I felt fine for the first 30 seconds, so really pushied it and now feel far better!

[scott_donald]

06/06/18

What i felt like doing load

Olympic Squat
BWx20
20x10
20x10
60x10
100x5
120x5
130x5
135x5
135x5
135x5
135x5
120x12

Half Squat
140x10
150x8
160x8
170x8(=PR 374lbs)

GHR
BWx12
BWx12
BWx12
BWx12

Back Extensions
15x15(=PR)
15x15
15x18(PR)

Standing Russian Twists
20x30
20x30
20x30
20x30

Not here Friday so this is Fridays session today. second last of this load, really need the reload next week.

Olympic Squat - Shocked I can squat since I can't run or jump. Aim is up another set to 4 on the 135. Done. Not looking forward to the 120, just go the 12 reps and no more.

HS - well still love these, funny how many athletes still base themselves off half squatting and jump squatting. very happy to match last week. Again so shocked I can even squat.

GHR - done.

BE - still tempted to up the reps, screw it will try on the last set only.

[scott_donald]

07/06/18

What i felt like doing load

Incline Bench
20x20
60x15
80x12
100x10
110x5
125x5

BB Rows over bench
60x10
80x8
90x8
105x8
90x10

Close Grip bench
60x10
100x5
110x10
110x10
110x10
110x10
110x10
110x10

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

Dips
34 in 60 seconds

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30

Tried to run this morning and lasted 5 steps, calf is goosed.

Incline - well 110 was nice and smooth, upped the weight on the final set to 125. Awesome got the 125 just.

Rows - 90 for 8 is very comfortable, upped the heavy set another 2.5kg. 105 is my limit, wow that was grinders.

Bench - just trying to match last weeks amazing effort. 110 through three sets is feeling very good. Boom and all sets felt great.

SL - killer as always. but still going ok after all the previous work.

Dips - meh 34 again.

End of this Load and severely needing a very light deLoad week next week, hope my calf recovers fast. Nothing planned for next week; thinking 3 weights and mainly light cycles.

[fittofattofit]

Haha are you that slow over 50, when was the last time you ran 50m flat out? this is a funny one as I get abuse from staff here for doing my running as don't play Rugby any more. I bet most of them couldn't run 50m flat out.

I am that slow over 50 ... years since I have done flat out sprints ... the last true time was 10 years ago when I challenged my nephews to a race: that's when I realised that I die at 50m. I'll occasionally do sprints in training but I hold back a little because of my brittle tendons
I know that explosive leg power and stamina is a weakness of mine

29/05/18

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

Flat bench
....
150x2
150x2
120x15
100x24

Flat bench - well nice and smooth up to 140, managed a double set 1 at 150, very happy there. Again on set two. wow got 15 at 120 but dam that was torture last 3 reps. Boom up 2 on the 100k benching. took too long over all those sets today - oops.

Wide Grip Pullups - well 12 set two at 30 was stupid hard, only just got it. Wow struggled to 10 was going to attempt the 11th reps but mentally all I had never mind body.

Superset 1 - After the heavy struggle these are feeling great through 2 sets. as ever go all out on the last set,

Superset 2 - Ooops did 20 at 20, hope that doesn't fatigue me more. smooth up to 40.just got the 50.

MP - scares me after last week, don't take the bar down to the waist. well better than last week, at 52 seconds I took the bar down and it was not going back up.

I know this is going back a few weeks now but that is just awesome ... amazed at the volume after the heavy doubles
Smashing the delts and tris as well with the MP finisher!

31/05/18

What i felt like doing load
Lifting the earliest in the day I think I have ever done, got a few days like this coming up in the next 4 weeks.

Incline - Not sure how my strength levels will be, felt fine up to 100. 110 was very smooth. very happy to math last week.

Rows - did my 60x10 automatically then could not remember what I did last week. well added 2.5kg onto the heaviest set and got it nicely. The drop down set felt awesome, very comfortable.

Bench - warmup's feeling very easy. Three sets in and feeling very good. All the pressure on the last set, Boom!

SL - Just the normal volume work here.

Dips - Not as good as last time but who cares really.

Thanks god for caffeine - now can I do the same tomorrow for a Lower day???!!! On a side note, I am loving this NOCCO pre workout.

So how early was 'early'?
No trouble with all the heavy pressing and an early start ... incline and over bench row numbers look great

02/06/18

What i felt like doing load
Olympic Squat - Smooth up to 130, feeling good today, except this is a Saturday and I have a golf comp 2 hours after I finish lifting, better recover fast. Adding a third set at 135 this week. feeling very good. 12 is still my limit at 120.

HS - Since last week was so good, just trying to match it.

GHR - Normal volume here, still love these.

BE - Tempted to push the reps on these but not a good idea with the golf so imminent.

Really liking the squat numbers now Scott ... getting jealous
Ever have a problem with the golf after training?

[b][color=red]04/06/18
Snatch - its weird, 65 is light from the floor but because it is the heaviest I have done in a. while, its hard to really speed the weight up. I need reps. three sets now at 65, still think thats my good form limit.

Clean and Jerk - I really hate these with a passion. 80 is heavy so need to keep plugging away.

Pulls - Keeping the weights the same as last week, really working on positions here. snatch from the ground is feeling really good. 120 Is enough right now for me from the ground.

Front Squat - last week I really pushed the fronts, time to consolidate. 90 is smooth. 100 is heavier than I remember it last week. still my limit at 100, form was a bit too far forward today, meh.

Consolidating those heavy C&Js and front squats!

06/06/18

What i felt like doing load

Not here Friday so this is Fridays session today. second last of this load, really need the reload next week.

Olympic Squat - Shocked I can squat since I can't run or jump. Aim is up another set to 4 on the 135. Done. Not looking forward to the 120, just go the 12 reps and no more.

HS - well still love these, funny how many athletes still base themselves off half squatting and jump squatting. very happy to match last week. Again so shocked I can even squat.

GHR - done.

BE - still tempted to up the reps, screw it will try on the last set only.

4 x 5 x 135
So do you get cramps often or do you think you may have had a small muscle tear and some spasm?
I worry with my calves about doing an achilles ... have had 3 guys at work rupture their achilles over the last 5 years ... all late 30s/early 40s

07/06/18

What i felt like doing load

Tried to run this morning and lasted 5 steps, calve is goosed.

Incline - well 110 was nice and smooth, upped the weight on the final set to 125. Awesome got the 125 just.

Rows - 90 for 8 is very comfortable, upped the heavy set another 2.5kg. 105 is my limit, wow that was grinders. AC

Bench - just trying to match last weeks amazing effort. 110 through three sets is feeling very good. Boom and all sets felt great.

SL - killer as always. but still going ok after all the previous work.

Dips - meh 34 again.

End of this Load and severely needing a very light deLoad week next week, hope my calve recovers fast. Nothing planned for next week; thinking 3 weights and mainly light cycles.

Bumped the weight and got all the reps ... probably a good time for a deload. Have done very well progressing all of your lifts the last month

[scott_donald]

I am that slow over 50 ... years since I have done flat out sprints ... the last true time was 10 years ago when I challenged my nephews to a race: that's when I realised that I die at 50m. I'll occasionally do sprints in training but I hold back a little because of my brittle tendons
I know that explosive leg power and stamina is a weakness of mine

I know this is going back a few weeks now but that is just awesome ... amazed at the volume after the heavy doubles
Smashing the delts and tris as well with the MP finisher!

So how early was 'early'?
No trouble with all the heavy pressing and an early start ... incline and over bench row numbers look great

Really liking the squat numbers now Scott ... getting jealous
Ever have a problem with the golf after training?

Consolidating those heavy C&Js and front squats!

4 x 5 x 135
So do you get cramps often or do you think you may have had a small muscle tear and some spasm?
I worry with my calves about doing an achilles ... have had 3 guys at work rupture their achilles over the last 5 years ... all late 30s/early 40s

Bumped the weight and got all the reps ... probably a good time for a deload. Have done very well progressing all of your lifts the last month

Yes if you don't have to people never properly sprint and you loose it fast!

Benching has been awesome, just scared my chest gets too big. Before it was too big for golf and got in the way, when I lost all my weight over the last 4 years its been far better.

The Military press finisher is scary, try it.

I started to lift at 730 so had to get up 630, not fun at all. might have to do it in a couple weeks time a few times to get everything in.

hmm not with lower it seems but certainly after upper days my shoulders get fatigued quick, I can feel it on the turns. Feel as if my turning is a bit off also. those days I would lift and done by 1pm and golf 7pm.

Yes snatch is feeling good, clean not feeling good.

Basically, Wednesday and Thursday last week I cramped properly about 5 times, the one time whilst running was the bad one in the calve and now certainly have a small tear, still tight and sore today after two days of hardly moving. Hmmm if your training is structured well then really any injury is just unlucky, injury prevention should be in all training programs. I am supposed to play a field hockey game on Wednesday but right now not looking likely.

yes 3 week load, heavy low volume reload, 3 week load and now a light low volume reload and less intensity on the cardio. Very annoying timing though as will have 2 weeks load here then off to Texas where I will certainly lift but not as structured as here with a daily routine.

I am certainly enjoying the two days of doing nothing, will see with 3 low volume weights, low intensity weights sessions and then light cycles this week planned and lots of golf as my course will be closed the following week for the Amateur Championship.

[fittofattofit]

Yes if you don't have to people never properly sprint and you loose it fast!

Benching has been awesome, just scared my chest gets too big. Before it was too big for golf and got in the way, when I lost all my weight over the last 4 years its been far better.

The Military press finisher is scary, try it.

Would never think anyone would complain about their chest being too big ... sounds like a good problem to have (never been one of my problems)
I do see how serious upper body bulk could interfere with your swing though
So what was your peak playing weight?
Yes I'll try and throw in an MP finisher like that ... I'll probably get 20 with the bar but I'd be challenged with even half the weight that you used :rolleyes

I started to lift at 730 so had to get up 630, not fun at all. might have to do it in a couple weeks time a few times to get everything in.

I spent 15 years getting up at 6am to train so I could fit it in my weekdays but I always left squat or deadlift day for weekends when I could do the heavy stuff later

hmm not with lower it seems but certainly after upper days my shoulders get fatigued quick, I can feel it on the turns. Feel as if my turning is a bit off also. those days I would lift and done by 1pm and golf 7pm.

Yes snatch is feeling good, clean not feeling good.

Basically, Wednesday and Thursday last week I cramped properly about 5 times, the one time whilst running was the bad one in the calve and now certainly have a small tear, still tight and sore today after two days of hardly moving. Hmmm if your training is structured well then really any injury is just unlucky, injury prevention should be in all training programs. I am supposed to play a field hockey game on Wednesday but right now not looking likely.

Well, you do do a huge amount of pressing on your upper days so shoulders would have already done a load of work before golfing. Must have Rotator Cuffs of steel though

yes 3 week load, heavy low volume reload, 3 week load and now a light low volume reload and less intensity on the cardio. Very annoying timing though as will have 2 weeks load here then off to Texas where I will certainly lift but not as structured as here with a daily routine.

I am certainly enjoying the two days of doing nothing, will see with 3 low volume weights, low intensity weights sessions and then light cycles this week planned and lots of golf as my course will be closed the following week for the Amateur Championship.

Damn ... can not believe Texas is only two weeks away!

[scott_donald]

Would never think anyone would complain about their chest being too big ... sounds like a good problem to have (never been one of my problems)
I do see how serious upper body bulk could interfere with your swing though
So what was your peak playing weight?
Yes I'll try and throw in an MP finisher like that ... I'll probably get 20 with the bar but I'd be challenged with even half the weight that you used :rolleyes

I spent 15 years getting up at 6am to train so I could fit it in my weekdays but I always left squat or deadlift day for weekends when I could do the heavy stuff later

Well, you do do a huge amount of pressing on your upper days so shoulders would have already done a load of work before golfing. Must have Rotator Cuffs of steel though

Damn ... can not believe Texas is only two weeks away!

haha it was for golf, hard to keep the arms infant of the chest, I managed to play at 106, but really I struggled so best for me was 100 to 102kg, I need to be very mobile.

hmm never even think of the rotators just make sure I don't injure them like I did last summer.

3 weeks on Tuesday - Deload week, 2 weeks load.

[scott_donald]

11/06/18

What i felt like doing endurance

Keiser M3 bike

RPM - 76
Watt - 136
ODO - 7.5
Gear - 14
Time - 20.00

First easy cycle, calf is tighter today after feeling much better yesterday.

[scott_donald]

11/06/18

What i felt like doing Deload

Flat Bench
20x20
60x15
100x5
120x2
100x26

Wide Grip Pullups
BWx15
BWx15
BWx15
BWx15

Upright rows
20x20
30x20
40x20(PR 88lbs)

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30


Flat Bench - Nice and light here today but still working hard. 26 was a grinder but happy.

Wide Grip Pullups - Originally thought 20 first set then go down from there but 15 was enough set one. happy to get 4 comfortable sets at 15.

Upright rows - All very comfortable.

[scott_donald]

12/06/18

What i felt like doing endurance

Keiser M3 bike

RPM - 76
Watt - 146
ODO - 7.5
Gear - 14
Time - 20.00

boring morning easy cycle. sweating my ass off, had to get a bigger towel for the gym.

[scott_donald]

12/06/18

What i felt like doing Deload

2 second Pause Front Squat
BWx20
20x5
60x3
60x3
70x3
80x3

Olympic Squat
100x10
100x10

Half Squat
140x10
140x10

Snatch Pulls
60x3
80x3
90x3

Crunches on Ball
BWx30
BWx30
BWx30
BWx30


Front - Certainly been neglecting stretching, quads are tight. Nice and comfortable here, the pausing forces you to get into good positions.

Back - Just getting some good reps with the full ROM really focussing on form. 140 is very comfortable but keeps some weight through my back.

Pulls - 10kg down from normal and best of all my calf was all good!

[scott_donald]

14/06/18

What i felt like doing endurance

Keiser M3 bike

RPM - 76
Watt - 127
ODO - 3.7
Gear - 14
Time - 10.00

very quick wake me up for the day, last cardio until Monday now.

[scott_donald]

14/06/18

What i felt like doing Deload

Close Grip Bench
20x20
60x15
100x5
120x8 ds 100x8 ds 80x8

BB Rows Over Bench
60x10
80x8
90x8
100x8

Military Press
50x15
50x15
50x15

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30


CG Bench - Well did the numbers I wanted, was it harder or easier than I thought, who knows I did it.

Rows - 8 at 100 was actually very heavy. happy there.

MP - Just getting some volume in, felt great.

Golf tomorrow night but apart from that 3 days of doing nothing ahead for me. Very much looking forward to it.

[fittofattofit]

haha it was for golf, hard to keep the arms infant of the chest, I managed to play at 106, but really I struggled so best for me was 100 to 102kg, I need to be very mobile.

hmm never even think of the rotators just make sure I don't injure them like I did last summer.

3 weeks on Tuesday - Deload week, 2 weeks load.

So what is your weight averaging now? (that's pre US weight )
How long are you away for?

11/06/18

What i felt like doing Deload

Flat Bench
20x20
60x15
100x5
120x2
100x26

Flat Bench - Nice and light here today but still working hard. 26 was a grinder but happy.

Wide Grip Pullups - Originally thought 20 first set then go down from there but 15 was enough set one. happy to get 4 comfortable sets at 15.

Upright rows - All very comfortable.

I love your idea of 'nice and light' on the bench ... think I'd have trouble getting 26 reps with the bar on its own p

[b][color=red]12/06/18


Front - Certainly been neglecting stretching, quads are tight. Nice and comfortable here, the pausing forces you to get into good positions.

Back - Just getting some good reps with the full ROM really focussing on form. 140 is very comfortable but keeps some weight through my back.

Pulls - 10kg down from normal and best of all my calve was all good!

Nice work with the paused fronts. I like pauses for the same reason: means you have to settle down deep and get into a stable position.
Good news that the calf is healed

[scott_donald]

So what is your weight averaging now? (that's pre US weight )
How long are you away for?

I love your idea of 'nice and light' on the bench ... think I'd have trouble getting 26 reps with the bar on its own p

Nice work with the paused fronts. I like pauses for the same reason: means you have to settle down deep and get into a stable position.
Good news that the calf is healed

I don't know I have not weighed myself in years.

I am away for 6 weeks 5 days, so can't complain at all.

haha try it and see!

I loved the pause work, its made it in to the next load.

my baby cow is feeling much better, I played 50 minutes of field hockey yesterday and felt it so stopped(I suck at hockey).

[scott_donald]

18/06/18

What i felt like doing load

Close Grip bench
20x20
60x15
60x15
100x5
120x5
135x2
145x2
140x2
120x10
100x17

Wide Grip Pullups
BWx10
15x10
30x8
40x6
40x5

Wide Grip Pullups ss DB concentration curls
BWx12 ss 15x10
BWx12 ss 15x10
BWx15 ss 15x10

Upright Rows ss Side Laterals 1 min rest
20x20
30x15
40x15
50x15(=PR 110lbs) ss 15x20

Ab roller torture
BWx15
BWx15
BWx15
BWx15

Close Grip bench - This is my screwed schedule week, lifting too early today! After the reload and not going heavy here for a while I did the 120 and was not sure what to try next. second rep at 145 released the smelliest loudest fart ever, how I got the second rep who knows. Very happy to get 10 at 120.Not sure what to think of 17 at 100.

Wide Grip Pullups - Going heavier here for this two week block. Aim was 5 at 40 and the first set I got 6, very good. ok second set.

Superset 1 - Wow I am light first set. Finally beat 14 on the last set.

Superset 2 - 40 was heavier than I remember. Trying to equal the 50kg PR, wow I just got it.

Ab roller is bad enough never mind at this time of the day!

[scott_donald]

18/06/18

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 - 94
Watt - 157
ODO - 8.7
Gear - 13
Time - 19.00

very nice cycle. lunch time cycling is weird.

[scott_donald]

19/06/18

What i felt like doing load

Hang Snatch 1 min rest
20x3 PS ss 20x3 BS ss 20x3 OHS
20x3 PS ss 20x3 PBS ss 20x3 OHS
40x3
50x2
50x2
60x1
60x1
65x1
65x1
65x1

Clean and Jerk 1 min rest
60x2 PC and PP
60x2
70x1
70x1
80x1
80xFail

Snatch Pulls
90x3
100x3

Clean Pulls
110x3
120x3

BB Bulgarian Split Squats ss Glute Thrusts
20x10 ss 60x12
60x12 ss 80x12
60x15 ss 90x12(PR 198lbs)

Crunches on ball
BWx30
BWx30
BWx30
BWx30


Snatch - Well nit really sure how this would go, cruising up to 60. the first 65 was slow motion but made it there. Horrendous second rep let the bar go so far out in front, no idea how I got it.

Clean and Jerk - Again still hate and suck here, 70s were very good speed and form wise. When I get to 80 a weight I can easy power clean my body goes why make this harder and I suck. I didn't drop on set 2 at 80, useless.

Pulls - The snatch pulls were better than I expected after the very poor cleans. Clean pulls were good enough for today.

Superset - trying this. well next time I will just jump in to 60kg on the BSS but apart from that very happy with that and how it works.

[scott_donald]

19/06/18

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



With my screwed up schedule this week, doing this straight after coaching in the morning, made sure I was hydrated before massively. Quite apprehensive about running properly, I lasted 40 minutes of field hockey last week so don't a little before today. Well at the end of set one I felt my calf so time to stop. will try and roll later.

[scott_donald]

20/06/18

What i felt like doing endurance

Keiser M3 bike

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

RPM - 79
Watt - 168
ODO - 7.3
Gear - 13/17
Time - 19.00

Good cycle today.

[PowerBuilder08]

How's your calf feeling today?

[scott_donald]

How's your calf feeling today?

fine I think, going to try and do a speed workout tomorrow.

[scott_donald]

21/06/18

What i felt like doing load

Flat bench
20x20
60x15
60x15
100x5
120x10
120x10
120x10
120x10
120x10
120x10

BB Rows over bench
60x10
80x8
90x8
102.5x8
90x10
90x10

Military Press
50x15
50x15
50x15
50x15

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

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30

Bench - This session is all changed, focus on volume here. Going for 120 here as that was what I did 6 weeks ago. the third set was the best one, forth I started to feel it hard. getting the rest right is the hardest bit, set five was awesome. last three reps on the last set were grinders, got it though.

Rows - Nice and comfortable up to 90. wow just got 102.5, last 4 reps were all I had. Adding one extra set in here.

MP - Not going for weight here but more shorter rest and reps. one more set than the deload. the forth set was where it got hard again, think judged the weight and volume well.

SL - Just to my usual stuff here. feeling good.

[PowerBuilder08]

Good stuff brother, nice to see you're still kicking ass

[scott_donald]

Good stuff brother, nice to see you're still kicking ass

hmmm... I am staying consistent is all I can say.

[scott_donald]

22/06/18

What i felt like doing load

2 second Pause Front Squat
BWx20
20x5
60x3
70x3
80x3
90x3

Olympic Squat
100x5
120x5
130x8
130x8
130x8

Half Squat
140x10
150x8
160x8
170x8(=PR 374lbs)

GHR
BWx12
BWx12
BWx12
BWx12

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

Standing Russian Twists
20x30
20x30
20x30
20x30

Front Squat - well 3 at 90 is certainly my limit, very happy to set that as a base.

Olympic Squat - Aim is to rep 130, 8 reps felt the perfect number for today. very happy here.

HS - 150 was feeling heavy on the shoulders. 170 was heavy - I so can't be hooped today. shattered golfed at 8am in 35mph cross winds then had a massive lunch.

GHR - got them done.

BE - Didn't push the reps like last time, 15 is enough today the way I am feeling.

[fittofattofit]

I don't know I have not weighed myself in years.

I am away for 6 weeks 5 days, so can't complain at all.

haha try it and see!

I loved the pause work, its made it in to the next load.

my baby cow is feeling much better, I played 50 minutes of field hockey yesterday and felt it so stopped(I suck at hockey).

Such a nice break away! So Texas the whole time ... beach break on the schedule

[b][color=red]18/06/18

Flat bench - This is my screwed schedule week, lifting too early today! After the reload and not going heavy here for a while I did the 120 and was not sure what to try next. second rep at 145 released the smelliest loudest fart ever, how I got the second rep who knows. Very happy to get 10 at 120.Not sure what to think of 17 at 100.

Wide Grip Pullups - Going heavier here for this two week block. Aim was 5 at 40 and the first set I got 6, very good. ok second set.

Superset 1 - Wow I am light first set. Finally beat 14 on the last set.

Superset 2 - 40 was heavier than I remember. Trying to equal the 50kg PR, wow I just got it.

Ab roller is bad enough never mind at this time of the day!

Lucky you train on your own then ... smelly and load will pass but it's the liquid ones you have to watch out for
And sick weight on the pull-ups with 2 plates to balance out the bench!

[b][color=red]19/06/18

Snatch - Well nit really sure how this would go, cruising up to 60. the first 65 was slow motion but made it there. Horrendous second rep let the bar go so far out in front, no idea how I got it.

Clean and Jerk - Again still hate and suck here, 70s were very good speed and form wise. When I get to 80 a weight I can easy power clean my body goes why make this harder and I suck. I didn't drop on set 2 at 80, useless.

Pulls - The snatch pulls were better than I expected after the very poor cleans. Clean pulls were good enough for today.

Superset - trying this. well next time I will just jump in to 60kg on the BSS but apart from that very happy with that and how it works.

Ha .... you talking about the C&J sounds like me talking about my deads
Still looks like a good session with heavy@ss clean pulls and the very cool BSS/bar hump SS

[b][color=red]21/06/18

Flat bench
20x20
60x15
60x15
100x5
120x10
120x10
120x10
120x10
120x10
120x10

BB Rows over bench
60x10
80x8
90x8
102.5x8
90x10
90x10

^^^^ so much hypertrophy work!

[b][color=red]22/06/18
Front Squat - well 3 at 90 is certainly my limit, very happy to set that as a base.

Olympic Squat - Aim is to rep 130, 8 reps felt the perfect number for today. very happy here.

HS - 150 was feeling heavy on the shoulders. 170 was heavy - I so can't be hooped today. shattered golfed at 8am in 35mph cross winds then had a massive lunch.

GHR - got them done.

BE - Didn't push the reps like last time, 15 is enough today the way I am feeling.

Damn .... smashed out those squats!

[scott_donald]

Such a nice break away! So Texas the whole time ... beach break on the schedule

Lucky you train on your own then ... smelly and load will pass but it's the liquid ones you have to watch out for
And sick weight on the pull-ups with 2 plates to balance out the bench!

Ha .... you talking about the C&J sounds like me talking about my deads
Still looks like a good session with heavy@ss clean pulls and the very cool BSS/bar hump SS

^^^^ so much hypertrophy work!

Damn .... smashed out those squats!

well we will do a five day somewhere, I hope beach is in there, maybe Mexico or Florida.

I was worried that 40 would be ridiculously heavy but it moved fine.

I think I just never liked cleans so never bothered to push them but I should be using far more weight there but I just can't, so frustrating. I hate being bad at things.

Its just what I have done the last 3 blocks but first up, six sets seems perfect.

Very happy with the squats, good weight and reps.