Scott_donald - The Third Incarnation of training.

[Jasonk282]

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

no. LOL

[scott_donald]

200513

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

flying 20s
60m
60m
60m
60m
60m

fitness
4x400m continuous

feeling groin when trying to run at top speed... still not 100% but feeling good none the less...

[scott_donald]

200513

What i felt like doing load

Snatch
20x3 Power snatch
20x3 Power snatch ss 20x3 Snatch
40x1 Power snatch ss 40x2 Snatch
40x2
45x2
50xPower snatch
50x
55x1
60xPower snatch
60xPower snatch
65xPower snatch
65xPower snatch
60xLost forward
60xPower snatch(just above parallel)

Snatch High Pull Chinese style
80x3(PR 176lbs)
80x3
80x3
80x3

BB Bulgarian split squats
60x10
70x10
85x10

Shrugs ss Side laterals ss DB concentration curls
120x20 ss 25x15 ss 25x15
140x20 ss 25x15 ss 25x15
170x20 ss 25x15 ss 25x15

Crunches with twist on ball
BWx30
BWx30
BWx30
BWx30

Prone side dips
BWx12 each side
BWx12 each side
BWx12 each side
BWx12 each side

Snatch - smooth except one to 55... then 60 still a barrier... pulling is far better and bar going at speed... but dropping still not there... second last 60 i lost forward but was nice and low... dammit...

Snatch pulls - new lift on these too... felt good... worked on being very aggressive with the pull...

BSS - felt good pushed the weight up on the last set...

Superset - good... upped the last shrug by 10kg...

[BabyOilBrah]

Solid work brotha BSS's are gettin up there, how's the groin?

[da2ricky]

Solid work brotha BSS's are gettin up there, how's the groin?

this! groin must be feeling pretty good if you're able to do these.

[DivaJana]

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...

Golf is awesome. If I don't get 9-10 hours of sleep over the weekend I usually have a bad week lol

-

Nice work with the BSS, what caught my attention was the side raises and DB Concentration curls, 25 kg x 15 reps x 3 sets each is serious work! How's the form though ?

[Bonkies]

These supersets are crazy haha, you're upper back must have felt pretty good after that day.

[scott_donald]

Solid work brotha BSS's are gettin up there, how's the groin?

thanks... yes and felt pretty light until the 85... then it felt comfortable...

groin is ok... as said with the speed work - can run fast but not full speed - when i hit the marker i dont feel a big kick in speed... can feel the groin the whole 60m but no real pain at all...

this! groin must be feeling pretty good if you're able to do these.

BSS has been fine the whole time as the leg is in a straight line... squats with legs splayed are far more delicate...

Golf is awesome. If I don't get 9-10 hours of sleep over the weekend I usually have a bad week lol

-

Nice work with the BSS, what caught my attention was the side raises and DB Concentration curls, 25 kg x 15 reps x 3 sets each is serious work! How's the form though ?

haha golf is frustrating which makes it fun... last 3 rounds- 78-88-76...

yep i love my minimum 8 hours a night!!!

hmmm sloppy but who cares - done 1 arm and good core and for the side delts - got a lighter day for the side lats later in the week... bicep form is good...

These supersets are crazy haha, you're upper back must have felt pretty good after that day.

thats the easier of the 2 for the week...

guess its just filling in the gaps today...

[TheProgressiveOne]

Have you ever had Olympic lifting training? Some good numbers there..hope the technique is good!

[scott_donald]

Have you ever had Olympic lifting training? Some good numbers there..hope the technique is good!

yes... when i was in texas... but my job there was to teach the lifts and i used to lift post work... and they helped me...

my technique with light weights is perfect... just transferring it to the heavier weight i am struggling...

i can power snatch way more than the 65 i did yesterday... PR is 90 but i don't want to go much heavier than i can catch low... its the same with cleans... i just need time doing the lifts but again i am not an o lifter so wont do them every session...

[scott_donald]

210513

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

2 minutes 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

far happier and smoother run... hard one way was into a 20 mph wind...

[scott_donald]

210513

What i felt like doing load

ATG Front Squat
BWx5
60x3 2 sec pause
80x5 2 sec pause
90x2
95x2
100x2
105x2
110x2
80x10(PR 176lbs)

ATG Back Squat
100x5
100x8
100x10
100x12(PR 220lbs)
100x15

Flat bench
85x10
105x5
125x5
145x5
155x3
165x3

Close Grip bench ss Skulls ss Dips
135x8 ss 85x15 ss BWx15
135x8 ss 85x15 ss BWx15
135x8 ss 85x15 ss BWx15

Leg raises on bench
BWx12
BWx12
BWx12
BWx12

Standing russian twists with plate
20x30
20x30
20x30
20x30

FS - back is solid so not looking forward to this... went well and easy till 100 then 110 was doubled and happy... 80 PR just never done that rep range above 60 before and can see why...

BS- feeling it more on my groin than on fs... felt better each set... 12 rep PR was again as never done that rep range before...

Flat bench - back is now solider and hard to get comfortable on bench... happy with weights used...

Superset - upped the weight big time on cgb - dam hard but better idea...

[audieswu]

Grats on the PR bro!!!


Also 3rd page already. Better late than never

[da2ricky]

Solid PR's, Scott! Whats with your back, just tight or something?

[moshvr]

Strong work with those squats Scott!

[Bonkies]

Solid squats! Think I missed it but did you do to your groin?

Your bench is really strong haha, have you tried putting a resistance band on the bench. It helps your back really stick to the bench.

[DivaJana]

haha golf is frustrating which makes it fun... last 3 rounds- 78-88-76...

yep i love my minimum 8 hours a night!!!

hmmm sloppy but who cares - done 1 arm and good core and for the side delts - got a lighter day for the side lats later in the week... bicep form is good...

Nice! Used to play some golf for fun long ago but I'm very impatient for these type of sports. I prefer squash or tennis.

I see about the form, as long as you have lighter days it's perfect! Personally I never get results from anything less than perfect form for isolation work, but you are definitely advanced enough to benefit from different techniques.

Wrote this while ago it pretty much sums up my workout strategy

Congrats on the PR! Keep it up.

[scott_donald]

Nice! Used to play some golf for fun long ago but I'm very impatient for these type of sports. I prefer squash or tennis.

I see about the form, as long as you have lighter days it's perfect! Personally I never get results from anything less than perfect form for isolation work, but you are definitely advanced enough to benefit from different techniques.

Wrote this while ago it pretty much sums up my workout strategy

Congrats on the PR! Keep it up.

thanks...

i definitely see why... but then again i am not a bber...

Solid squats! Think I missed it but did you do to your groin?

Your bench is really strong haha, have you tried putting a resistance band on the bench. It helps your back really stick to the bench.

i injured it skiing about 5 weeks back... they take so long to fully heal... before my vacation i was getting nicely back into squatting too...

na i keep everything simple... it was more my back was wanting to spasm straight during the benching...

Strong work with those squats Scott!

thanks... still very light though...

Solid PR's, Scott! Whats with your back, just tight or something?

very kept spasming... still tight today but day off as away all day with a cricket match...

Grats on the PR bro!!!


Also 3rd page already. Better late than never

thanks as said they are just loop holes in the PR system to get them...

welcome!!!

[Jasonk282]

thanks...

i definitely see why... but then again i am not a bber...

^this.

I use my iso work to strength my main lifts. SO it's usually something light and with about 30 sec rest between sets just to get it done.

[nwskier]

strong bench as usual. good to see those squat PRs!

[BobisMighty]

nice work on the rep prs. shame your groin is still an issue. i feel mine randomly, every now and then. i actually feel it more when i sneeze then when i lift haha.

[scott_donald]

^this.

I use my iso work to strength my main lifts. SO it's usually something light and with about 30 sec rest between sets just to get it done.

hmmm i add it into supersets... trying to get added TUT...

strong bench as usual. good to see those squat PRs!

thanks...

yep but they were just circumstance - rather than strength...

nice work on the rep prs. shame your groin is still an issue. i feel mine randomly, every now and then. i actually feel it more when i sneeze then when i lift haha.

yep its sore sneezing - stupid allergies!!!!

[DivaJana]

thanks...

i definitely see why... but then again i am not a bber...

I understand, but I'm a strong believer that some strict form isolation work can be beneficial regardless to the goal(s), because all the work done goes to the target muscle being isolated. Instead of shifting a fair share of the work to other muscles(example posterior chain and back for curls, and traps for lateral raises). I was not trying to critique though. Obviously whatever you're doing is working for you, was just trying to get a better idea about your workout

[scott_donald]

I understand, but I'm a strong believer that some strict form isolation work can be beneficial regardless to the goal(s), because all the work done goes to the target muscle being isolated. Instead of shifting a fair share of the work to other muscles(example posterior chain and back for curls, and traps for lateral raises). I was not trying to critique though. Obviously whatever you're doing is working for you, was just trying to get a better idea about your workout

i certainly agree... hence the lighter ones later in the week...

[scott_donald]

]230513

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

freezing today...40 degrees and and 30mph wind.... not fun at all!!! Glad i booth my vacation for summer and one of those place will be that temp in Celcius... the 40 at end was fast but had 30mph wind behind me!!!

[scott_donald]

230513

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 Split 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
60x1 Clean ss 60x1
60x1 Clean ss 60x1
70x1 Clean ss 70x1
70x1 Clean ss 70x1
80x1 Clean ss 80x1
80x1 Clean ss 80x1

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

Pullups
BWx10
20x10
40x10(=PR)
50x9(PR 110lbs)

Rows ss Pullups ss DB concentration curls
100x10 ss BWx15 ss 25x15
120x10 ss BWx15 ss 25x15
142.5x10(=PR 313.5lbs) 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 - back is recovered from being rock solid on tuesday... lots of foam rolling... love that complex.. great for technique and i am sure some hypertrophy... first cleans at 60 felt dead on technique wise... hook grip is still not comfortable for theses but is for snatches... 80 is dropping now fine... no bounce but easy got strength to get from bottom...

Clean Pulls - all about aggressiveness and thinking dropping... all those lifts are easy high enough to catch in power clean... happy...

Pullups - feeling strong on bodyweight... i cannot get 10 with 50... fail...

Superset - first pullup almost head head on roof i was that light... booom so happy with the rows...

5 weeks to vacation... better up the training!!!!

[moshvr]

Strong rowing.

I'm liking all the supersets lately. Makes for a good session!

[da2ricky]

crazy strong pullups & rows. LOL @ almost putting your head through the roof.

[audieswu]

crazy strong pullups & rows. LOL @ almost putting your head through the roof.

So much of this Scott! BRB youtube what chinese style pull looks like.

[scott_donald]

So much of this Scott! BRB youtube what chinese style pull looks like.

this is the top of the snatch high pull Chinese style... thinking of dropping rather than full extension...

crazy strong pullups & rows. LOL @ almost putting your head through the roof.

thanks... i am very happy with today - just cant get 10 with 50 though on these pullups...

Strong rowing.

I'm liking all the supersets lately. Makes for a good session!

thanks...