Scott_donald - The Third Incarnation of training.

[scott_donald]

150513

What i felt like doing Speed

fitness
12x400m continuous

a long way... but beat my best time and only time of ever doing that before but 24.30 compared to 26.00 last time...

[Jasonk282]

That's a nice 3 mile time. The fastest I ever ran was 21:40 and I was puking afterwards.

[TheProgressiveOne]

So basically you ran 3600m?

[2 D]

So you're done with Rugby then?

[scott_donald]

That's a nice 3 mile time. The fastest I ever ran was 21:40 and I was puking afterwards.

thanks...

haha... its weird i dont really know how hard i am pushing myself... muscles tired after but oxygen debt is fine and i could easily keep going...

dam you must have pushed yourself so hard for that time...

So basically you ran 3600m?

your maths skills suck!!!

12x4 = 48 so 4800m...

So you're done with Rugby then?

replied to the continuing question in your journal... maybe... maybe not... right now i am enjoying just training...

[memcop]

Strong bench.

A lifting moderator. Lol hoodathunkit?

Jelly of kid free summer btw. Now is the only time I really have to deal with them.

[scott_donald]

Strong bench.

A lifting moderator. Lol hoodathunkit?

Jelly of kid free summer btw. Now is the only time I really have to deal with them.

yep 8 weeks off but still no plans of what i am doing!!!

[scott_donald]

160513

What i felt like doing Speed

Movement prep

Buildups 50-90%
40m
40m
40m
40m

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
15m
15m
10m forward, shuffle left 5m, 5m forward
10m forward, shuffle right 5m, 5m forward
10m forward, back 5m, 10m forward
15m
15m
10m forward, shuffle left 5m, 5m forward
10m forward, shuffle right 5m, 5m forward
10m forward, back 5m, 10m forward
40m

fitness
4x400m continuous

great session...

[scott_donald]

160513

What i felt like doing load

Clean and split jerk
20x3 Power clean ss 20x3 Front squat
20x1 Deadlift ss 20x1 Clean ss 20x1 Front squat ss 20x1 Push press ss 20x1 Squat jerk
40x1 Deadlift ss 40x1 Clean ss 40x1 Front squat ss 40x1 Push press ss 40x1 split jerk
60x1 Deadlift ss 60x1 Clean ss 60x1 Front squat ss 60x1 Push press ss 60x1 split jerk
60x2
60x2
70x1 Clean ss 70x1
70x1 Clean ss 70x1
80x1 Power Clean ss 80x1
80x1 Power Clean ss 80x1

Clean high pull chinese style
100x3(PR 220lbs)
100x3
100x3
100x3

Pullups
BWx10
20x10
40x10
50x8(=PR 110lbs)

Rows ss Pullups ss DB concentration curls
100x20 ss BWx15 ss 25x15
110x20 ss BWx15 ss 25x15
115x20 ss BWx15 ss 25x15

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Band twists
blue band doubled x15
blue band doubled x15
blue band doubled x15
blue band doubled x15

clean - after my first ever squat jerk i decided it wasn't for me!!! still not getting the bounce at bottom of the clean pause squatting everything from the bottom... still finding it hard to drop with 80 but again 2nd time in many years i have cleaned..

Clean Pulls - never done them this style and i like as encourages you to think under bar...

Pullups - feeling hard with just the 20kg... the 40 actually felt easier...

Superset - was soooooo hard... dead

[Jasonk282]

thanks...

haha... its weird i dont really know how hard i am pushing myself... muscles tired after but oxygen debt is fine and i could easily keep going...

dam you must have pushed yourself so hard for that time....

Yea it wanted to score pretty high on my PFT, that run time gave me a score of 280 out of 300 possible points.

[da2ricky]

Really good conditioning work lately. Those concentration curls after rows and pullup's must of made for a crazy pump!

[moshvr]

Really good conditioning work lately. Those concentration curls after rows and pullup's must of made for a crazy pump!

What he said.

No kidding that superset was hard! Good work Scott!

[Jasonk282]

Really good conditioning work lately. Those concentration curls after rows and pullup's must of made for a crazy pump!

What he said.

No kidding that superset was hard! Good work Scott!

They do. I do rows and pull ups/chins then hit hammer curls after that and even with 40 lbs @ 3x8 my arms feel a huge pump

[BobisMighty]

congrats on the prs. i never got the hang of squat jerks. same thing with snatch balances. what's a clean pull Chinese style?

[TheProgressiveOne]

your maths skills suck!!!

12x4 = 48 so 4800m...

That's why you're the teacher!!

[scott_donald]

Yea it wanted to score pretty high on my PFT, that run time gave me a score of 280 out of 300 possible points.

dam not bad at all!!!

Really good conditioning work lately. Those concentration curls after rows and pullup's must of made for a crazy pump!

for me it was actually worse on the rows today... think it was after the weighted pull-ups before wiped me...

What he said.

No kidding that superset was hard! Good work Scott!

yep it certainly was... learned on that and the first push one this week that i don't need such high reps on the first exercise...

They do. I do rows and pull ups/chins then hit hammer curls after that and even with 40 lbs @ 3x8 my arms feel a huge pump

i wouldnt do hammers as the brachilalis is so important on the compound movements...

congrats on the prs. i never got the hang of squat jerks. same thing with snatch balances. what's a clean pull Chinese style?

just felt it in my mid back.... no where near flexible for it...

snatch balances i have done but rather just work on the full lift to get over my non dropping...

chinese high pulls are when you start to pull under like a full lift... dont have time to find a vid on youtube...

That's why you're the teacher!!

i am not a teacher... just work at a school...

[scott_donald]

170513

What i felt like doing Speed

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

just one set today... feeling pretty stiff in calves and back before the run and much better after...

[scott_donald]

170513

What i felt like doing load

ATG Front Squat
BWx10
BWx10
60x3
60x3 pause 2 secs
70x3 pause 2 secs
80x3 pause 2 secs
90x3 pause 2 secs (PR 198lbs)

Olympic Good morning
100x5
120x5
130x5
140x5
150x5(=PR 330lbs)

BB Bulgarian split squats
60x20
60x20

Military press
60x5
70x5
82.5x12(PR 181.5lbs)

Incline bench ss Side laterals ss Dips
120x8 ss 17.5x20 ss BWx15
120x8 ss 17.5x20 ss BWx15
120x8 ss 17.5x20 ss BWx15

Leg raises on bench
BWx12
BWx12
BWx12
BWx12

Barbell side bends
20x20
20x20
20x20
35x20

FS - went nice nad smooth... 90 was heavy though... very happy though...

GM - smooth and powerful till 150 and dam that was heavy...

SS - there to finish legs and it did...

MP - wasn't sure what rep range to go for... and got the 12 rep PR...

Superset - much better going heavy then reps...

Barbell side bends - never done before and couldnt find my end bits to my eleiko bar... finally did and i like them...

ahhh 2 days of rest!!!

[moshvr]

Congrats on the PRs in there Scott. FS weight is awesome.

Still mirin that triple set ... those are tough as hell

[Bonkies]

Woah.... really strong good mornings haha, love those paused front squats to.

[DivaJana]

Impressive P-FS and GM! I like how you keep the intensity high while doing multiple exercises.

[2 D]

181 for 12 on OHP is pretty massive Scott.

Nice work lately.

[RyouBakua]

i agree



those front squats are getting bigger


gonna be hitting 250 soon enough

[scott_donald]

Congrats on the PRs in there Scott. FS weight is awesome.

Still mirin that triple set ... those are tough as hell

thanks...

numbers getting better... when i am doing that with at least 120 then numbers will be getting decent...

that superset was the easiest of the week but as mentioned i lowered the reps on the first exercise... and will do that for all next week...

Woah.... really strong good mornings haha, love those paused front squats to.

thanks...

just getting some power in my wee hips... and getting used to weight on my back...

Impressive P-FS and GM! I like how you keep the intensity high while doing multiple exercises.

i wouldnt have it any other way... its tricky witht he lower work as its all getting back to where i was years ago... so getting the right push without aggravating my groin or overloading my lower back before its used to the weight...

181 for 12 on OHP is pretty massive Scott.

Nice work lately.

thanks... getting happier with it...

i agree



those front squats are getting bigger


gonna be hitting 250 soon enough

250 kg yep...

[RyouBakua]

lbs


but im sure youll ramp to 315 eventually

[scott_donald]

lbs


but im sure youll ramp to 315 eventually

easy...

[scott_donald]

180513

What i felt like doing load

Snatch
20x3 Power snatch
20x3 Power snatch ss 20x1
20x3
20x3
20x3
20x3
40x3
40x3
40x3
40x3
40x3


Snatch - wanted to work on form.... light weight correct positions... 20 form is perfect... 40 just need to smooth out the 1st to 2nd pulls...

[Jasonk282]

i wouldnt do hammers as the brachilalis is so important on the compound movements... ..

hammers are done after all my compounds are done.

squat
bench/ohp
row/deadlift
hammer
abs

thats how my days are set up

[DivaJana]

ahhh 2 days of rest!!!

Snatch - wanted to work on form.... light weight correct positions... 20 form is perfect... 40 just need to smooth out the 1st to 2nd pulls...

lol, I though you would just chill and enjoy a pizza since it's your rest day Specially after such hard work throughout the week!

[scott_donald]

hammers are done after all my compounds are done.

squat
bench/ohp
row/deadlift
hammer
abs

thats how my days are set up

ahhh i thought you did it as a superset like i do...

lol, I though you would just chill and enjoy a pizza since it's your rest day Specially after such hard work throughout the week!

yep was bored and frustrated yesterday so something to do... played well at golf today so a good day of rest - although lack of sleep over the weekend wont have helped my recovery...