Scott_donald - The Third Incarnation of training.

**scott_donald** · 08-28-2018, 05:33 AM

28/08/18

What i felt like doing load

Close Grip Bench
20x20
60x15
60x15
100x5
120x3
130x3
140x2
130x4
130x4
110x10

Wide Grip Pullups
BWx10
15x10
30x8
30x8
15x12
BWx14

Military Press
20x20 BTN
50x10
60x10
70x8
50x15

Dips ss Upright Rows ss Side Laterals
BWx20 ss 20x20 ss 15x12
BWx20 ss 30x20 ss 15x12
BWx20 ss 40x20 ss 15x12

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Close Grip Bench -well only 4 days since I did this day, 130 was ok. got a double at 140 wanted three but didn't even attempt the third rep.

Wide Grip Pullups - Pushed the weight more here, 8 is the limit at 30 but can't complain at all here. pushed hard the last two sets.

Military Press - last week was good. wow just got 8 at 70, far harder than it was Thursday. grinded out 15 at 50.

Superset - feeling very good here. dips are so much easier fresh!

**scott_donald** · 08-30-2018, 04:21 AM

30/08/18

What i felt like doing Speed

Movement prep

Buildups 50-90%
20m
20m
20m
20m

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 standing
25m
25m
25m
25m
25m
25m
25m
25m
25m
25m

50m

grass was wet so went on the all weather, felt pretty good.

**scott_donald** · 08-30-2018, 05:29 AM

30/08/18

What i felt like doing load

Olympic Squat
BWx20
20x10
20x10
60x10
100x5
120x5
130x5
140x5
140x5
140x5
140x5

Half Squat
150x8
160x8
170x8(=PR 374lbs)
180x8(PR 396lbs)

Snatch Pull
70x3
80x3
90x3
90x3
90x3

GHR
BWx12
BWx12
BWx12

Standing Russian Twists
20x30
20x30
20x30
20x30

Olympic Squat - the 100 was all over the place, 120 and 130 far better. Consolidating last weeks numbers.

HS - Pushing these a little now. Feels so good to have some squishing weight on my back again!

Pulls - Again matching last weeks numbers. felt good just need to get the timing with entire body firing better, really missing my straps!

GHR - Not done these in a couple months, feeling strong here.

**scott_donald** · 08-31-2018, 12:47 AM

31/08/18

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 - 76
Watt - 161
ODO - 7.1
Gear - 13/17
Time - 19.00

wow no where near as good as last time 2 months ago but will take that, its hard!

**scott_donald** · 08-31-2018, 05:16 AM

31/08/18

What i felt like doing load

Push Press
20x20 BTN Press
20x20 BTN Press
50x10 MP
60x3
60x3
70x2
70x2
80x2
80x2
80x2
60x5

BB Rows over Bench
60x10
80x8
100x8
100x8
100x8

Flat Bench
20x20
60x15
110x10
110x10
110x10
110x10
110x10
110x10

Wide Grip Pullups ss DB Concentration Curls ss Rear Laterals
BWx12 ss 15x10 ss 15x12
BWx12 ss 15x10 ss 15x12
BWx12 ss 15x10 ss 15x12

Crunches on Ball with Twist
BWx30
BWx30
BWx30
BWx30

Overhead - 60s were nice and easy. 70s easy. the difference between 70 and 80 is stupid. so frustrating with these, lost so much strength overhead but again it will just take time and practice. the 60 form feel great so its just shoulder strength right now I am lacking.

Rows - going for here today with the frustration from the poor overhead strength. awesome here today, just the last few reps on set three at 100 were a real struggle.

Bench - upped 10kg from last week but taking the reps down a couple. feeling very good on all 6 sets.

Superset - New Superset, meant to try this last week but forgot. first set was harder than I thought it would be.

**scott_donald** · 09-03-2018, 01:01 AM

03/09/18

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 - 145
ODO - 8.3
Gear - 13
Time - 19.00

decent session, strange numbers there but worked hard and pushed myself that's all that really matters.

**scott_donald** · 09-03-2018, 05:40 AM

03/09/18

What i felt like doing load

Front squat
BWx20
20x5
20x5
60x3
80x3
90x3
100x3
100x3
100x3
100x3
100x3

BB Bulgarian Split Squats 1.5 min rest
60x12
60x12
60x12
60x12

Clean Panda Pulls
60x3
60x3
80x3
85x3
95x3
100x3

Back Extensions
15x15
15x15
15x15
15x15

Ab Roller Torture
BWx15
BWx15
BWx15
BWx15

Squats - aim is for 5 fun out work sets, got five sets at 100 up from 3 last week, very happy.

Splits - Not pushing the weight here, just trying to keep the rests at 90 seconds or less with the same volume.

Pulls - Like the splits, really just getting used to the weight and not pushing them too hard today. Added 5kg onto the second set at 80 and the 90 set from last week.

BE - Nice volume work to finish.

**scott_donald** · 09-04-2018, 04:42 AM

04/09/18

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
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1 minute rest

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50m in 10 secs
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50m in 10 secs

very good comfortable run.

**scott_donald** · 09-04-2018, 05:36 AM

04/09/18

What i felt like doing load

Close Grip Bench
20x20
60x15
60x15
100x5
120x3
130x3
140x2
135x3
135x3
110x10

Wide Grip Pullups
BWx10
15x10
30x9
30x9
15x14
BWx15

Military Press
20x20 BTN
50x10
60x10
70x8
50x15

Dips ss Upright Rows ss Side Laterals
BWx20 ss 20x20 ss 15x12
BWx20 ss 30x20 ss 15x12
BWx20 ss 40x20 ss 15x12

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Close Grip Bench - well pushing the volume heavy sets up 5kg and felt good, still can't get a tripe at 140. 110 felt great.

Wide Grip Pullups - smooth first couple of sets. Got 1 more rep on the first set of 30. happy overall up reps on the last 4 sets.

Military Press - it's funny how light 50kg is overhead. wow 70 is just stupid hard last 4 reps I thought I was going to fall apart.

Superset - great volume!

**scott_donald** · 09-05-2018, 05:28 AM

05/09/18

What i felt like doing load

Olympic Squat
BWx20
20x10
20x10
60x10
100x5
120x5
135x5
145x5
145x5
145x5
145x5

Half Squat
150x8
160x8
170x8
180x8(=PR 396lbs)

Snatch Pull
70x3
80x3
90x3
90x3
90x3

GHR
BWx12
BWx12
BWx12

Standing Russian Twists
20x30
20x30
20x30
20x30

Doing this session a day earlier as sooo busy tomorrow.

Olympic Squat - going for it today, last rep on first set at 145 my face was about to explode! The second set was better. really feeling it in the quads then hips so weight through the squat is good. No idea how I got all 4 sets but very happy!

HS - Trying to match last week. 150 was heavy on the shoulders on the first set so hopefully have something left after the previous squats. 170 was very heavy. 180 is very heavy, poor body.

Pulls - running out of gas, just trying to match last week again. felt ok, right trap is really tight from sitting at dinner table last night and always looking right to talk!

GHR - enough!

**scott_donald** · 09-07-2018, 05:26 AM

07/09/18

What i felt like doing load

Push Press
20x20 BTN Press
20x20 BTN Press
50x10 MP
60x3
70x2
70x2
80x2
80x2
80x2
60x5

BB Rows over Bench
60x10
80x8
100x8
100x8
100x8

Flat Bench
20x20
60x15
110x10
110x10
110x10
110x10
110x10
110x10

Wide Grip Pullups ss DB Concentration Curls ss Rear Laterals
BWx12 ss 15x10 ss 15x12
BWx12 ss 15x10 ss 15x12
BWx12 ss 15x10 ss 15x12

Crunches on Ball with Twist
BWx30
BWx30
BWx30
BWx30

Overhead - disappointed as 80 is still very heavy and my limit here I think. so frustrating I had in my head I would be at 90 this week. technique at the last 60 was very good.

Rows - Last week was very good so trying to match that. 100 for 8 is very good for the three sets, still limit I think.

Bench - going with last weeks numbers so consolidate. five sets in and feeling very good.

Superset - really like this superset, great volume and at the right weight It seems.

**scott_donald** · 09-08-2018, 12:19 AM

08/09/18

What i felt like doing endurance

Keiser M3 bike

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

felt good just to cruise for 20 minutes, massively slacking with this annoying scheduled week so having to catch up!

**scott_donald** · 09-10-2018, 01:05 AM

10/09/18

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 - 93
Watt - 158
ODO - 8.7
Gear - 13
Time - 19.00

Better numbers!

**scott_donald** · 09-10-2018, 05:29 AM

10/09/18

What i felt like doing load

Front squat
BWx20
20x5
20x5
60x3
80x3
92.5x3
105x3
105x3
105x3
105x3

BB Bulgarian Split Squats 1.5 min rest
60x12
60x12
60x12
60x12

Clean Panda Pulls
60x3
80x3
90x3
100x3
100x3

Back Extensions
15x15
15x15
15x15
15x15

Ab Roller Torture
BWx15
BWx15
BWx15
BWx15

Squats - reduced the volume but added 5kg to the work sets. Very heavy but got the volume in.

Splits - Not pushing the weight here, just trying to keep the rests at 90 seconds or less with the same volume.

Pulls - Rigged the sets again to get two heavy sets at 100 in. 100 is still heavy for the third rep but got more heavy work in so can't complain.

BE - Nice little volume as normal.

**scott_donald** · 09-11-2018, 04:28 AM

11/09/18

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

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good run. last 2 runs one way were into a nice 35mph wind that has since disappeared. bizarre.

**scott_donald** · 09-11-2018, 05:31 AM

11/09/18

What i felt like doing load

Close Grip Bench
20x20
60x15
60x15
100x5
120x3
130x3
140x2
135x3
135x3
110x14

Wide Grip Pullups
BWx10
15x10
30x10
30x9
15x15
BWx15

Military Press
20x20 BTN
50x10
60x10
70x8
50x17

Dips ss Upright Rows ss Side Laterals
BWx20 ss 20x20 ss 15x12
BWx20 ss 30x20 ss 15x12
BWx20 ss 40x20 ss 15x12

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Close Grip Bench - smooth up to 130. 140 is a different story though. 135 is still right at my limit. the 110 was all out up 4 reps, I think I am going to regret this at MP time.

Wide Grip Pullups - Just got 10 and no more on the first 30. just got 9 on set 2, the 15 was a big struggle but beat last week by one.

Military Press - wow 70 is stupid heavy, very happy again to get the 8 just. up 2 reps at 50, almost failure there.

Superset - great volume!

**scott_donald** · 09-13-2018, 04:45 AM

13/09/18

What i felt like doing Speed

Movement prep

Buildups 50-90%
20m
20m
20m
20m

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 standing
25m
25m
25m

50m

25m
25m
25m

50m

25m

decent session. felt better each run.

**scott_donald** · 09-13-2018, 05:28 AM

13/09/18

What i felt like doing load

Olympic Squat
BWx20
20x10
20x10
60x10
100x5
120x5
135x5
145x5
145x5
145x5
145x5

Half Squat
150x8
160x8
170x8
180x8(=PR 396lbs)

Snatch Pull
70x3
80x3
90x3
90x3
90x3

GHR
BWx12
BWx12
BWx12

Standing Russian Twists
20x30
20x30
20x30
20x30

Olympic Squat - Well popper form on the 100 really hurt my right knee. sorted the form and the knee was fine. two sets in to 145 and feeling great. the 4th set felt the best by far. Very Happy.

HS - Again trying to match last weeks work here. walking ability at 160 vs 170 is funny. 180 was very heavy!

Pulls - Matching last weeks good effort. 90 without the straps is so much harder, if I had straps I would be going heavier but need to hang on and move fast!

GHR - done.

**scott_donald** · 09-14-2018, 12:56 AM

31/08/18

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 - 169
ODO - 7.4
Gear - 13/17
Time - 19.00

did not want to do it. did not want to finish it. thought I was going to die. its over with.

**scott_donald** · 09-14-2018, 05:09 AM

14/09/18

What i felt like doing load

Push Press
20x20 BTN Press
20x20 BTN Press
50x5
60x3
70x2
70x2
80x2
80x2
80x2
60x5

BB Rows over Bench
60x10
80x8
100x8
100x8
100x8

Flat Bench
20x20
60x15
100x5
115x10
115x10
115x10
115x10
115x10
115x8

Wide Grip Pullups ss DB Concentration Curls ss Rear Laterals
BWx12 ss 15x10 ss 15x12
BWx12 ss 15x10 ss 15x12
BWx12 ss 15x10 ss 15x12

Crunches on Ball with Twist
BWx30
BWx30
BWx30
BWx30

Overhead - still no progression. 60 is very easy but form is great.

Rows - 100 was still the limit last week so matching that again this week. 100 is still very heavy for the 8 reps.

Bench - Up 5kg. first set was heavier than I thought it would be. The third set definitely Felt the best of the first three. the fifth set I only just got it, on the sixth 8 was enough for me!

Superset - still really like this one. tempted to up the reps but might keep this for the next load.

Done the 3 week load, next week deload, probably just a three dayer doing what I feel like.

**scott_donald** · 09-17-2018, 12:28 AM

17/09/18

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 - 92
Watt - 153
ODO - 8.5
Gear - 13
Time - 19.00

great session, ate a lot of carbs over the weekend and definitely feeling the benefits this morning!

**scott_donald** · 09-17-2018, 05:26 AM

17/09/18

What i felt like doing Deload

Push Jerk
20x20 BTN Press
20x20 BTN Press
50x2
60x2
70x1
80x1
85x1
90x0

Wide Grip Pullups
BWx10
15x10
30x10
BWx18

Crunches on Ball with Twist
BWx30
BWx30
BWx30
BWx30

Overhead - Well 3 weeks of push pressing poor numbers, stuck at 80 how does that translate to push jerk. 80 was easy, 85 was far closer. 90 was a big fail was not even close. meh. I suck and its getting frustrating.

Pullups - Comfortable 10 at 30, at least something went well today. wanted 20 at BW but only got 18.

**scott_donald** · 09-18-2018, 04:23 AM

18/09/18

What i felt like doing Speed

Movement prep

Buildups 50-90%
20m
20m
20m
20m

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 standing
25m
25m
25m

50m

25m
25m
25m

50m

25m
25m
25m

nice wee session, still not feeling fast but getting better.

**scott_donald** · 09-18-2018, 05:06 AM

18/09/18

What i felt like doing Deload

Olympic Squat
BWx20
20x10
20x10
60x10
100x3
120x2
130x2
140x2
150x2
160x2(PR 352lbs)

Back Extensions
15x15
15x15
15x15
15x15

Standing Russian Twists
20x30
20x30
20x30
20x30

Olympic Squat - Not sure what I will get here today, just taking each set at a time. smooth up to 130. Well attempting the most I have squatting in quite a few years after 150 felt very good. To belt or not to belt is the question. Didn't. and glad I didn't - VERY HAPPY. Most I have squatted since reset my technique and records!

BE - Nice bit of volume. Funny this to me is the one exercise I incorporated and since then my weak back is no longer the limiting factor. still not used the belt.

**scott_donald** · 09-19-2018, 05:00 AM

19/09/18

What i felt like doing Deload

Close Grip Bench
20x20
60x10
60x10
100x5
120x3
130x8

Wide Grip Pullups
BWx10
15x10
30x10
BWx18

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Bench - picked 130 to see how many reps I can get, no idea why. got 8 at 130 and guess I am happy with that, can only get 4 close grip so maybe about right.

Wide Grip Pullups - Same as Monday, getting some volume in for the lats. 18 still the limit.

**fittofattofit** · 09-19-2018, 03:01 PM

Originally Posted by scott_donald

18/09/18

Olympic Squat
BWx20
20x10
20x10
60x10
100x3
120x2
130x2
140x2
150x2
160x2(PR 352lbs)

Olympic Squat - Not sure what I will get here today, just taking each set at a time. smooth up to 130. Well attempting the most I have squatting in quite a few years after 150 felt very good. To belt or not to belt is the question. Didn't. and glad I didn't - VERY HAPPY. Most I have squatted since reset my technique and records!

BE - Nice bit of volume. Funny this to me is the one exercise I incorporated and since then my weak back is no longer the limiting factor. still not used the belt.

I had to come out of hibernation for this one: awesome work Scott! Always cool to PR on a big lift and you've been lurking around the edges on that one for a while now ... next stop 180

Time for me to sharpen up my game now

**scott_donald** · 09-20-2018, 12:32 AM

Originally Posted by fittofattofit

I had to come out of hibernation for this one: awesome work Scott! Always cool to PR on a big lift and you've been lurking around the edges on that one for a while now ... next stop 180

Time for me to sharpen up my game now

yep thanks for visiting and you can type on here!

**scott_donald** · 09-25-2018, 04:26 AM

25/09/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
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1 minute rest

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50m in 10 secs

great run, feeling refreshed.

**scott_donald** · 09-25-2018, 05:39 AM

25/09/18

What i felt like doing load

Front squat
BWx20
20x5
20x5
60x3
80x3
92.5x3
105x3
105x3
105x3
105x3

BB Bulgarian Split Squats 1.5 min rest
60x12
60x12
60x12
60x12

Clean Panda Pulls
60x3
80x3
90x3
100x3
100x3

Back Extensions
15x15
15x15
15x15
15x15

Ab Roller Torture
BWx15
BWx15
BWx15
BWx15

Squats - 105 is still very hard. keeping the weight here this week. 105 is so heavy through the body, think my legs have enough now but body needs to get used to the weight. Happy.

Splits - three sets in and feeling good, still don't want to increase the weight, rather just decrease the rests and really push TUT.

Pulls - just matching two weeks ago numbers. 90 was heavier than I remember, did pull last week as had a tight muscle in my lower trap neck area for weeks, its almost feeling fine now. Grip was a bit of a problem there - hmmm.

BE - good.

**scott_donald** · 09-26-2018, 05:28 AM

26/09/18

What i felt like doing load

Flat Bench
20x20
60x15
60x15
100x5
120x3
140x3
140x3
140x3
120x13

Wide Grip Pullups
BWx10
15x10
30x10
40x5
40x6
15x15
BWx14

Military Press
20x20 BTN
50x6
60x12
60x11
60x8

Dips ss Upright Rows ss Side Laterals
BWx20 ss 20x20 ss 15x12
BWx20 ss 30x20 ss 15x12
BWx20 ss 40x20 ss 15x12

Crunches on Ball
BWx30
BWx30
BWx30
BWx30

Flat Bench - Changing to flat bench. Good base to work from.

Wide Grip Pullups - pushing the weight over the reps this time. very happy at 40kg. 15 kg the second time was a struggle, would have stopped 12 if hadn't gotten 15 last time at this weight. down. rep on BW.

Military Press - less weight more reps here. see how this goes. semi happy.

Superset - just getting the finishing volume in.

Thread: Scott_donald - The Third Incarnation of training.

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