Scott_donald - The Third Incarnation of training.

**scott_donald** · 06-23-2018, 03:27 AM

23/06/18

What i felt like doing endurance

Keiser M3 bike

RPM - 78
Watt - 150
ODO - 7.7
Gear - 14
Time - 20.00

Great Saturday morning cycle, slacks this week missing a cycle and a speed session due to dam schedule, next week is a little weird but is the last week of school.

**scott_donald** · 06-25-2018, 12:47 AM

25/06/18

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 - 160
ODO - 8.8
Gear - 13
Time - 19.00

Normal Monday for me, which is nice.

**scott_donald** · 06-25-2018, 05:26 AM

25/06/18

What i felt like doing load

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

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

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 - 145 was a massive struggle not he second rep, wow. 140 felt far better, ten reps at 120 is still my limit there. BOOM got the 20 at 100, up three reps from last week.

Wide Grip Pullups - Trying to match last week. Beat it by one rep on the second set.

Superset 1 - matched last week, good enough.

Superset 2 - well tired after the 40 set, wow last seven reps at 50 were slow motion but made it. tired now.

**PowerBuilder08** · 06-25-2018, 08:06 PM

Originally Posted by scott_donald

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

I feel that's 90% of the battle as I get older

**scott_donald** · 06-26-2018, 01:35 AM

Originally Posted by PowerBuilder08

I feel that's 90% of the battle as I get older

agreed, I am looking forward to next week completely off exercise, been a while since I had a full week off.

**scott_donald** · 06-26-2018, 04:25 AM

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
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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

First set I felt amazing, recovered quick started the second set and on rep 11 my calf got tight so stopped. getting more volume in so happy but still stupid thing get to 100% please.

**scott_donald** · 06-26-2018, 05:30 AM

26/06/18

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
80x1

Snatch Pulls
90x3
100x3

Clean Pulls
110x3
120x3

BB Bulgarian Split Squats ss Glute Thrusts
60x12 ss 60x15
60x15 ss 80x12
60x20 ss 90x12(PR 198lbs)

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Snatch - well got three reps in at 65 and they are not pretty, in the long run think probably best to work at 60 but now a week off then decide for the summer block.

Clean and Jerk - Didn't fail a clean this week but still 80 is far too heavy, used to et 90 without even thinking about it. jerks are easy.

Pulls - pulls are feeling very good, positions are good, just need to translate them into the full lifts.

Superset - big difference in set 1 to set two of difficulty. set three will be fun! smashed it, the pain in the second leg quads was real!

**fittofattofit** · 06-26-2018, 05:33 AM

Originally Posted by scott_donald

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

Will be very nice!

Originally Posted by scott_donald

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.

A touch OCD

I sympathise

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.[/QUOTE]
Total squat vol has been on a long steady rise!

Originally Posted by scott_donald

[b][color=red]25/06/18

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

Close Grip bench - 145 was a massive struggle not he second rep, wow. 140 felt far better, ten reps at 120 is still my limit there. BOOM got the 20 at 100, up three reps from last week.

Wide Grip Pullups - Trying to match last week. Beat it by one rep on the second set.

Superset 1 - matched last week, good enough.

Superset 2 - well tired after the 40 set, wow last seven reps at 50 were slow motion but made it. tired now.

Awesome numbers on the CGBP .... would make a great squat challenge

**scott_donald** · 06-26-2018, 08:17 AM

Originally Posted by fittofattofit

Will be very nice!

A touch OCD

I sympathise

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.

Total squat vol has been on a long steady rise!

Awesome numbers on the CGBP .... would make a great squat challenge

Hopefully.

na just competitive.

agreed, feeling good at benching again after putting it on the back burner for a couple years.

yes I wanted a couple weeks volume over weight, not sure how I will go in Houston yet.

hmmm interesting to try it squatting, well you could, I couldn't.

**scott_donald** · 06-27-2018, 12:22 AM

27/06/18

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 - 78
Watt - 173
ODO - 7.3
Gear - 13/17
Time - 19.00

wow dead, my last hard indoor cycle for almost 2 months it seems unless I use one in a gym.

**scott_donald** · 06-27-2018, 11:34 PM

28/06/18

What i felt like doing endurance

Keiser M3 bike

RPM - 67
Watt - 116
ODO - 6.6
Gear - 14
Time - 20.00

just an easy cycle on the last day of school for weeks! tried to sweat as little as possible.

**scott_donald** · 06-28-2018, 05:32 AM

28/06/18

What i felt like doing load

Flat bench
20x20
60x19
60x15
100x5
122.5x10
122.5x10
122.5x10
122.5x10
122.5x10
122.5x10

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

Military Press
50x16
50x16
50x16
50x16

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

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30

Bench - ooops got a bit carried away with the reps at the first 60. three sets in at 122.5 and wondering how the little 2.5kg increase makes such a dam difference. wow I made it.

Rows - very happy here, matched last week and felt great on each set.

MP - After last weeks 15s, going for 16s this week. just made it on the last set.

SL - Just doing the usual stuff here.

**scott_donald** · 06-29-2018, 01:59 AM

29/06/18

What i felt like doing endurance

Keiser M3 bike

RPM - 78
Watt - 143
ODO - 7.6
Gear - 14
Time - 20.00

Last cardio before a full week off next week, prob will do something but nothing at all planned, its great. Just got to watch that I don't eat too much! pushing myself more there, massive difference in numbers.

**scott_donald** · 06-29-2018, 05:54 AM

29/06/18

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 - really thinking good positions here, great up to 80kg. 90 is heavy!

Olympic Squat - Nice and smooth at 100 and 120. first set felt really good. felt awesome all 3 sets.

HS - Everything is heavy here today!

GHR - done.

BE - done.

last session in Scotland and so glad for some time resting! pooped, so needing a full week of rest.

**fittofattofit** · 07-01-2018, 06:25 PM

Originally Posted by scott_donald

Hopefully.

na just competitive.

agreed, feeling good at benching again after putting it on the back burner for a couple years.

yes I wanted a couple weeks volume over weight, not sure how I will go in Houston yet.

hmmm interesting to try it squatting, well you could, I couldn't.

At least in Houston you've had plenty of opportunities to scope out the good places to lift ... I'm going to be travelling for 3.5 weeks in the UK and Portugal and I'm having trouble planning any training
I could squat that but I'd be wrecked for 2 weeks after with the 120 x 10 and 100 x 20 finishers

Originally Posted by scott_donald

28/06/18

Bench - ooops got a bit carried away with the reps at the first 60. three sets in at 122.5 and wondering how the little 2.5kg increase makes such a dam difference. wow I made it.

Rows - very happy here, matched last week and felt great on each set.

MP - After last weeks 15s, going for 16s this week. just made it on the last set.

SL - Just doing the usual stuff here.

Not much weight but still a 2% bump and 150kg extra volume ... still smashed out 6 x 10
Strong volume on those rows

Originally Posted by scott_donald

29/06/18

Front Squat - really thinking good positions here, great up to 80kg. 90 is heavy!

Olympic Squat - Nice and smooth at 100 and 120. first set felt really good. felt awesome all 3 sets.

HS - Everything is heavy here today!

GHR - done.

BE - done.

last session in Scotland and so glad for some time resting! pooped, so needing a full week of rest.

Owning 130kg now, and killer volume on the half squats
Enjoy the deload .. I'm assuming you'll still be golfing. Have a great trip to Texas

**scott_donald** · 07-02-2018, 03:03 AM

Originally Posted by fittofattofit

At least in Houston you've had plenty of opportunities to scope out the good places to lift ... I'm going to be travelling for 3.5 weeks in the UK and Portugal and I'm having trouble planning any training
I could squat that but I'd be wrecked for 2 weeks after with the 120 x 10 and 100 x 20 finishers

Not much weight but still a 2% bump and 150kg extra volume ... still smashed out 6 x 10
Strong volume on those rows

Owning 130kg now, and killer volume on the half squats
Enjoy the deload .. I'm assuming you'll still be golfing. Have a great trip to Texas

ye there is a gym a few minutes away. nothing this week but probably go next Monday.

wow seems a good long trip? where you heading?

130 is feeling good on the shoulders and a good base to work from now.

its a rest week, golfed I think 10 days in a row now and that is far too much, sucked big time the last 2 days, need so time off. will do some sort of golf tonight, then nothing till Thursday then got a putter fitting on Friday at Artisan golf(big deal and not cheap).

Last day here and need to start to pack and can't be bothered moving at all.

**fittofattofit** · 07-02-2018, 04:52 AM

Originally Posted by scott_donald

ye there is a gym a few minutes away. nothing this week but probably go next Monday.

wow seems a good long trip? where you heading?

130 is feeling good on the shoulders and a good base to work from now.

its a rest week, golfed I think 10 days in a row now and that is far too much, sucked big time the last 2 days, need so time off. will do some sort of golf tonight, then nothing till Thursday then got a putter fitting on Friday at Artisan golf(big deal and not cheap).

Last day here and need to start to pack and can't be bothered moving at all.

I'm flying out on Thursday to London and then heading up to Wales: walking for a week in Snowdonia with 3 girls I shared a house with in Dublin ... between 1988 and 1993 ... ouch!
After that I'm heading back to London, catching up with my daughter, her boyfriend and my nephews, seeing the Book of Mormon then 10 days in Portugal before heading home

Looking forward to the first long break in a long time

I know that I should be following your example and building up to the volume at 130 rather than pushing the weight ... much better to be comfortable with sets of 8-10
Very nice that you can half squat so many reps at 170 .... that's where the bar starts to feel really heavy on the shoulders for me
Sounds like you need a golfing deload

**scott_donald** · 07-02-2018, 04:59 AM

Originally Posted by fittofattofit

I'm flying out on Thursday to London and then heading up to Wales: walking for a week in Snowdonia with 3 girls I shared a house with in Dublin ... between 1988 and 1993 ... ouch!
After that I'm heading back to London, catching up with my daughter, her boyfriend and my nephews, seeing the Book of Mormon then 10 days in Portugal before heading home

Looking forward to the first long break in a long time

I know that I should be following your example and building up to the volume at 130 rather than pushing the weight ... much better to be comfortable with sets of 8-10
Very nice that you can half squat so many reps at 170 .... that's where the bar starts to feel really heavy on the shoulders for me
Sounds like you need a golfing deload

sounds a great trip. have fun!

**scott_donald** · 07-10-2018, 01:27 PM

10/07/18

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
40x3
40x3

Front Squats
40x3
60x3
80x3
80x3
80x3

Olympic Squat
100x5

Flat bench
20x20
60x15
100x15
100x15
100x15

Narrow cable row in lbs
90x10
120x10
150x10
180x10

Military Press
50x12
50x12
50x12

Back Extensions
BWx10
BWx10
10x15
10x15

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Snatch - just easing in here, felt very stiff and struggled.

Fronts - Well thought this would be easy but my ass and hammies are fried.

Squat - well wanted more weight but I went under 120 and didn't even try to unpack it. meh.

Bench - happy here, always scared not benching in a rack, and its not the safety bars but re racking the weight, mine you just hit the back and control down on these bench things you have to aim.

Rows - felt very good.

MP - Decent here.

BE - weird doing it in a GHR machine thing, had to use a 10kg ball rather than a weights plate.

**scott_donald** · 07-12-2018, 03:18 PM

12/07/18

What i felt like doing load

Pause Olympic Squats
BWx10
20x5
20x5
60x5
60x5
100x5
100x5
100x5

Half Squat
140x8
140x10

Clean Pull ss Clean Chinese pull
60x2 ss 60x2
60x2 ss 60x2
100x3
100x3
100x3

Split Jerks
20x3
20x3
60x2
60x2
70x1
70x1
80x1
80x1

Cable press downs(lbs) ss Upright rows ss side laterals
80x20 ss 20x20 ss 15x15
90x20 ss 30x20 ss 15x15
100x20 ss 40x15 ss 15x15
110x20 ss 20x20

Ab roller otorture
BWx15
BWx15
BWx15
BWx15

Squats - Felt better than the other day but that would not be hard. hips taking all the train at the bottom, a bit tight still so need to stretch more. First set of half squats was a struggle second much better.

Pulls - felt really good and fast, thinking form the whole time.

Jerks - wow speed Is there but the pop was not, 80 was hard. meh.

Superset - went really well, very happy with this to finish.

**scott_donald** · 07-13-2018, 11:16 AM

13/07/18

What i felt like doing load

BB Bulgarian Split Squats
BWx10
20x10
40x10
60x10
70x10
80x10

Snatch Pull
60x3
60x3
80x3
80x3
90x3

Military Press
20x10 BTN
40x10 BTN
50x12
60x10

Close Grip Bench
60x10
100x12
100x12
100x9

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

Back Extensions
BWx10
10x15
10x15

Crunches on ball with twist
BWx30
BWx30
BWx30
BWx30

Squats - well not sure how I would go here, pretty sore from this week. Very happy indeed.

Pulls - felt really good and fast, thinking form the whole time.

MP - wow speed Is there but the pop was not, 80 was hard. meh.

Bench - tris were struggling from yesterday so this was a fail really to only get 9 last set.

Rows - 180 was heavy.

BE - felt better than the other day.

**scott_donald** · 07-16-2018, 07:53 AM

13/07/18

What i felt like doing endurance

Run

5km in 39 minutes

slow run but lots of stops, found it very easy, just hot!

**scott_donald** · 07-16-2018, 07:53 AM

16/07/18

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
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
10 secs rest
50m in 10 secs

first full run in over a month, every part of my running body feeling good. ahhh.

**scott_donald** · 07-16-2018, 12:03 PM

16/07/18

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
40x3
40x3
40x3

Snatch Pulls
80x3
80x3
90x3
100x3

Olympic Squats
20x5
60x5
80x5
100x5
120x9
100x15

Push Jerks
20x3
40x3
50x3
60x3
70x3
80x2

Flat bench
60x15
100x15
100x15
100x15
100x15

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

Standing Russian Twists
20x30
20x30
20x20
20x30

Snatch - just making sure I pull the bar back, much better than last time.

Pulls - felt really good and fast, thinking form the whole time. glad to hit 100.

Squats - well I failed at 120 as wanted 10 but didn't attempt the last rep. happy at 100.

Jerks - felt pretty good since I have not tried these in a long time.

Bench - felt really good on the last set my chest was about to explode.

Rows - feeling good now there.

**scott_donald** · 07-17-2018, 07:44 AM

17/07/18

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

tired run after yesterday, also cycled 4 miles to driving range etc, long day.

**scott_donald** · 07-17-2018, 11:03 AM

17/07/18

What i felt like doing load

Front squat with double bounce
20x5
20x5
40x5
50x5
60x5

BB Bulgarian Split Squats
60x10
60x12
60x15

Military Press
20x10 BTN
20x10 BTN
40x10
50x15
50x12
50x10
40x15

Back Extensions
10x15
10x15
10x15
10x15

Wide cable row (lbs) ss Cable Pressdowns (lbs)
120x10 ss 70x15
150x10 ss 80x15
150x10 ss 90x15
150x10 ss 100x15

Upright rows ss side laterals
20x20 ss 15x12
30x20 ss 15x12
40x20 ss 15x12

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Squats - just working on form.

Splits - felt great.

MP - volume. felt great but wanted slightly more reps at 50.

BE - getting the hang of these on the GH machine.

Superset 1 - felt awesome, funny how the wider grip makes it harder. press downs I think I could have pushed it more.

Superset 2 - nice volume as normal here.

**scott_donald** · 07-20-2018, 10:54 AM

20/07/18

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

1 minute rest

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

felt good for the first time.

**scott_donald** · 07-20-2018, 11:00 AM

20/07/18

What i felt like doing load

Front squat
20x5
20x5
60x3
80x3
80x3
80x3
80x3
80x3
80x3
80x3
80x3

SLDL
60x10
80x10
80x10
80x10

BTN Split Jerk
20x10 MP ss 20x3
40x3
40x3
50x3
50x3

Split Jerk
60x2
60x2
70x1
70x1
80x1
80x1
80x1

Close Grip Bench
60x15
100x10
100x10
100x10
100x10

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

Crunches on ball with twist
BWx30
BWx30
BWx30
BWx30

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

SLDL - stretch.

Jerks - ouch, first time doing these behind the neck, chickened out at heavier weight.

CGB - felt very good today, more like it.

Rows - feeling nice at 180 now.

**scott_donald** · 07-23-2018, 07:44 AM

23/07/18

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
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

well did not want to do that but after its done I am very glad I did.

**scott_donald** · 07-23-2018, 10:56 AM

23/07/18

What i felt like doing load

Clean Pulls
60x5 Deadlift
60x5 Deadlift
60x3
60x3
80x3
90x3
100x3
110x3
120x3
130x1
130x1
130x1

Olympic Squats
20x5
20x5
60x5
100x5
110x5
120x5
130x10

Push Jerks
20x3
40x3
50x3
60x3
70x1
80x1
90xFail
60x10 MP

Flat bench
60x15
100x15
100x15
100x15

Wide cable row (lbs) ss Rope Pressdowns (lbs)
120x10 ss 100x12
135x10 ss 110x12
150x10 ss 120x12
165x10 ss 100x20

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Pulls - felt really good, first time tried 130 in a long time.

Squats - just repped out at 130 so very happy here.

Jerks - poop not a happy bunny.

Bench - ran out of gas on the third set.

Superset - went for more volume after the crappy bench and overhead work. felt good.

Thread: Scott_donald - The Third Incarnation of training.

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