Scott_donald's Journal Mrk2...

**scott_donald** · 09-23-2010, 10:03 AM

230910

What i felt like doing

push press
60x3
80x2
90x2
100x1
110x1

military press
80x10(PR 176lbs)

Shrugs ss Side laterals
150x20 ss 27.5x10
150x20 ss 27.5x10
150x20 ss 27.5x10

wow the 110 felt smooth... destroyed the MP!!!!

**essential222** · 09-23-2010, 01:17 PM

Originally Posted by scott_donald

230910

What i felt like doing

push press
60x3
80x2
90x2
100x1
110x1

military press
80x10(PR 176lbs)

Shrugs ss Side laterals
150x20 ss 27.5x10
150x20 ss 27.5x10
150x20 ss 27.5x10

wow the 110 felt smooth... destroyed the MP!!!!

Fuuuuuu strong MP man, strong ass shoulders, now I know why you bench so much haha!

**scott_donald** · 09-24-2010, 07:25 AM

Originally Posted by essential222

Fuuuuuu strong MP man, strong ass shoulders, now I know why you bench so much haha!

i have push pressed 130 for doubles in the past but that was a long time ago now...

my triceps are what is strong!!!!

**scott_donald** · 09-24-2010, 09:51 AM

240910

What i felt like doing

close grip bench
60x10
100x3
120x3
130x3
140x3
150x2
160x1(352lbs)
140x5

Russian twists
+20x30
+20x30
+20x30

well was supposed to do snatch as well but body is sooo sore so decided against it... chinese time!!!!

**sushi362** · 09-24-2010, 11:23 AM

Subbed.

Strong CGBP.

**2 D** · 09-24-2010, 11:27 AM

Originally Posted by scott_donald

ahh dam i know how you feel... stupid dam injuries...

haha yep the deads are certainly impressive!!!

ya i love them.. pretty good at them... love the feel and the power when doing them...

PC work??? haha numbers are not good but glad to be fit... ribs are still sore to touch so not back to rugby yet...

Sorry to hear about the ribs.

PC work = Postieror Chain work.

Well your strength from your personal best isn't where it has been, but considering you're still injured and hitting some solid numbers that is good.

**scott_donald** · 09-27-2010, 08:54 AM

Originally Posted by sushi362

Subbed.

Strong CGBP.

thanks and welcome to my journal...

Originally Posted by 2 D

Sorry to hear about the ribs.

PC work = Postieror Chain work.

Well your strength from your personal best isn't where it has been, but considering you're still injured and hitting some solid numbers that is good.

doh...

yep happy... had a mare of a day today... lifting in an hour or so better be good!!!

**scott_donald** · 09-27-2010, 11:03 AM

270910

What i felt like doing

Clean pulls
60x2
90x2
110x2
130x2
140x2
150x2(330lbs)

Flat bench ss Skulls
70x10
110x12 ss 70x15
110x12 ss 70x15
110x12 ss 70x15
110x12 ss 70x15

Crunches on ball
BWx20
BWx20
BWx20

lower back not feeling very strong but improving... last set of ss was a killer!!!!

**scott_donald** · 09-28-2010, 08:55 AM

280910

What i felt like doing

snatch
20x3
30x2
40x2
50x2
55x1
60x2
60x1 then 60xPS
60x1 then 60xPS

Pullups - how many in 7mins
+10x25
+10x17
+10x10
+10x10
+10x8
+10x8
+10x5
+10x3
+10x3
Total = 89

Russian twists
+20x30
+20x30
+20x30

bleh with the PS by mistake twice... up 2 on the pullups!!

**shane_o_88** · 09-28-2010, 09:26 AM

Subbed.

Seriously impressive pull ups dude!

**sushi362** · 09-28-2010, 10:13 AM

Where did you learn to snatch?

I tried doing it once, but i lack the balance and coordination LOL.

**scott_donald** · 09-29-2010, 08:39 AM

Originally Posted by sushi362

Where did you learn to snatch?

I tried doing it once, but i lack the balance and coordination LOL.

i coached myself takes a long time to learn... guess helps when you can teach it yourself...

haha not a good sign with lack of balance.. sure it wasn't lack of flexibility to get into the positions???

Originally Posted by shane_o_88

Subbed.

Seriously impressive pull ups dude!

thanks and welcome to my journal...

**scott_donald** · 09-29-2010, 08:43 AM

280910

What they did to us at end of rugby training

running
350m
rest while other group runs
350m
rest while other group runs
350m
rest while other group runs
350m
rest while other group runs
350m
rest while other group runs
350m
rest while other group runs
350m
rest while other group runs
350m

killed me... my body doesn't like anything more than 100m... was dying from second one onwards...

**sushi362** · 09-29-2010, 09:26 AM

Originally Posted by scott_donald

i coached myself takes a long time to learn... guess helps when you can teach it yourself...

haha not a good sign with lack of balance.. sure it wasn't lack of flexibility to get into the positions???

That may have been an issue as well.
But..also..i dont think i should have started with the bar..maybe a broomstick.

**scott_donald** · 09-29-2010, 09:31 AM

Originally Posted by sushi362

That may have been an issue as well.
But..also..i dont think i should have started with the bar..maybe a broomstick.

ya.... get the motion down with broomstick... doing it separate from your normal strength training... ie warmup of away totally...

**scott_donald** · 09-29-2010, 09:50 AM

290910

What i felt like doing

atg squats
60x2
80x2
100x2
120x2
130x2
140x2
145x2

GHR
BWx10
BWx10
BWx10
BWx10

well got soaked all avo coaching... came home did this... back fatigued still from last nights stupid running!!!!! oh well got stuff in although squats were not feeling great...

**scott_donald** · 09-30-2010, 05:13 AM

300910

What i felt like doing

push press
60x3
80x2
90x2
100x1
112.5x0
112.5x1

military press
82.5x10(PR 181.5lbs)

Shrugs ss Side laterals
150x20 ss 27.5x10
150x20 ss 27.5x10
150x20 ss 27.5x10

Crunches on ball
BWx20
BWx20
BWx20

well first fail at 112.5 was awful.... head wasn't into it... second attempt flew!!! lsat rep of the Mp felt like it took 10 seconds!!!

**scott_donald** · 10-01-2010, 10:33 AM

240910

What i felt like doing

close grip bench
60x10
100x3
120x3
140x3
150x3
160x2(352lbs)
140x7

Russian twists
+20x30
+20x30
+20x30

back achy and got a game tomorrow so no snatching again...

**2 D** · 10-01-2010, 11:55 AM

Strong shoulders as usual, is that done strict and standing?

**scott_donald** · 10-02-2010, 03:20 PM

Originally Posted by 2 D

Strong shoulders as usual, is that done strict and standing?

i guess so... standing... good form to full lockout...

on a side note...

played 45 minutes today - team lost a close game...

i played poop however couldnt get into the game - lack of fitness and no sharpness at all...

think running a lot this week need to get my lazy ass into gear...

**scott_donald** · 10-04-2010, 04:10 AM

041010

What i felt like doing running

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

bleh... felt ok... ease back i n got the volume it but wasnt comfortable in the 10 seconds...

**purts** · 10-04-2010, 08:17 AM

^^
Strong copy/paste post up there.

How's it going Scott?

**2 D** · 10-04-2010, 08:31 AM

You've been going easier for a few weeks, gonna take a bit of time to get back to match fitness, but hey 45 is decent.

Good GPP there, how is the ribs?

**scott_donald** · 10-04-2010, 11:18 AM

Originally Posted by purts

^^
Strong copy/paste post up there.

How's it going Scott?

i aint going to type all that crap again!!!

i am ok... pretty bored with life!!!!

Originally Posted by 2 D

You've been going easier for a few weeks, gonna take a bit of time to get back to match fitness, but hey 45 is decent.

Good GPP there, how is the ribs?

i have only run like 4 times now in 6/7 weeks...

ribs are good... sill tender if you hit them but oh well... no pain on saturday made about 4/5 tackles but didnt carry the ball once...

**scott_donald** · 10-04-2010, 11:19 AM

041010

What i felt like doing

Clean pulls
60x2
90x2
110x2
120x3
120x3
120x3
120x3

Flat bench ss Skulls
70x10
115x12 ss 75x15
115x12 ss 75x15
115x12 ss 75x12
115x12 ss 75x12

Crunches on ball
BWx20
BWx20
BWx20

decent... added volume reduced weight to get my back strength back... struggling with it...
dammit first non making of attempted reps for the superset... oh well next week...

**sekaonayr** · 10-04-2010, 06:00 PM

good god youre an animal! i will be following this log from now on

**scott_donald** · 10-05-2010, 04:16 AM

Originally Posted by sekaonayr

good god youre an animal! i will be following this log from now on

haha ok thanks...

welcome to my journal...

**scott_donald** · 10-05-2010, 04:19 AM

051010

What i felt like doing top speed work

Movement prep

Buildups (50-90%)
30m
30m
30m
30m

Flat out
10m
10m
10m
10m
10m
10m
10m

20m
20m
20m

well lower back on left side was so tight and still is tight... but definitely got better during the runs... may adjust weights later... also have rugby training later...

**scott_donald** · 10-05-2010, 08:56 AM

051010

What i felt like doing

Pullups - how many in 10mins
+10x23
+10x17
+10x15
+10x10
+10x10
+10x7
+10x8
+10x8
+10x5
+10x5
Total = 108

Russian twists
+20x30
+20x30
+20x30

lower back is so tight so best not do the snatches as got rugby in an hour...

**2 D** · 10-05-2010, 03:40 PM

Is that rugby practice full contact?

Thread: Scott_donald's Journal Mrk2...

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions