A Scottish Log
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| Scottish |  | ... | 04-12-2013 @ 22:03 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Band shoulder warm up Band face pulls s/s band pullaparts 15/15*2 no rest Bench 90*10,10,10 Dips 6,6,6,4+3 assisted Bb row 100*6,6,6,6,6,6 Rear delt machine 36*25,25 Cable curl 21 *25 oot ay time Session felt good, this is the starting point for bench. Not dipped in almost a year properly so a welcome change here. | ||
| drew | | ... | 04-12-2013 @ 22:57 |
 I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | You doing the same wave as me for bench? Try pausing it. Only go up 2.5 each wave. ride it for as long as poss | ||
| Scottish | | ... | 04-12-2013 @ 23:15 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | What's your plan drew? Hadn't thought about paused reps, was going to go up 2.5/5kg per week and keep doing 10s then 8s 5,3,2 restart. | ||
| drew | | ... | 04-12-2013 @ 23:26 |
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | Its keys's 10s 8s 6s 4s 3s repeat you would be 90/10x3 95^8x3 100/6x3 105/4x4 110/3x3 then up everything 2.5. Reps the same. You can do a rep out on last/heavy set/back off if you wish | ||
| Scottish | | ... | 04-12-2013 @ 23:51 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Looks excellent, consider it adopted! That along with dips upping and adding when I can will be perfect. Just need to get the ohp and squat planned a bit more then I'm sorted! How's your hip doing? Hope it's quick to heal up! | ||
| drew | | ... | 05-12-2013 @ 00:15 |
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | just do the same plan for them | ||
| Scottish | | ... | 06-12-2013 @ 21:06 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Squat 100*3,3 120*2 130*1,1 140*1,1 falling forward like an idiot and taken the huff. Dave showed me stretches to keep more upright, need to roll lower back and calfs plus stretch out ankles loads to gain mobility. GHR *10,10,10,10,10 Knee extensions 43*15,15,15,15,15 Putting this session down as technique  | ||
| Scottish | | ... | 10-12-2013 @ 22:02 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Shoulder warm up Rear delt machine 4*lots Strict press 60*5 65*5 70*1 (missload)+4,4 60*8 Db ohp 30s*5 36s*3 40s*3,3 30s*11 Tricep death 40 50 reps all in, up and almost back down. Chest,1,2,3,4,5,4,3,2,1 dead Chins 2.5,1.75 add green band *6,5 | ||
| Scottish | | ... | 13-12-2013 @ 00:20 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Deadlift 120*2 140*2 160* 2 175*1 185*5 (last rep a f**king shambles!) ,5 maximum points for volume this is all. Fat gripz extreme cable hammer curls 21*15/side 18*loads/side Very late tonight, not ideal but got all my reps in. They were poor though, need to keep lats tucked back a bit more and start with my hips a little lower. | ||
| Scottish | | ... | 16-12-2013 @ 23:07 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Band shoulder warm up (keys bench one) Bench 95*8,8,8 Dips +10kg*6,5,5 BW*10 Bb row 110*6,6,6,6 80*15,15 Should have done a back off after benching. | ||
| Scottish | | ... | 18-12-2013 @ 21:07 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Lower back sore from rows the other day for some reason. Beltless Squat 100*10,10,3 falling way forward again. Feel like a s**tebag, trying to stay more upright and totally crumble even with the bar, annoyed and no fun. Hypers *10,10,10,10 Knee extension 50*12,12,12,12 Ham curl 36*12,12,12,12 | ||
| Scottish | | ... | 20-12-2013 @ 21:57 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Band shoulder warm up Strict press 60*5 65*5,5,5 60*7 Db ohp 30s*10,9,9 Cg bench drop set madness 32 reps down in 8s Out of time. Glad this training week is over. Happy with bench, dip and row but rest of the week was pish. A wee rest may do me good! | ||
| Scottish | | ... | 03-01-2014 @ 20:08 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Back in the game!! No training over Christmas, wasn't able to get to CSE and really busy at work so 1st one back for 2 weeks. Andys gym in Kirkcaldy Rear delts *20,20,20 Leg press 2plates *20 6*15 10*10 14*10 16*8 10*30 Knee extension *15,15,15,15 Hammer strength 1 arm row 40*10,10,10,10,10 Shrug frame 60*10 100*10 140*15,15,15 Big back lat attack today and some gentle leg pressing. CSE on Sunday very much looking forward to getting back in the swing of things! | ||
| Scottish | | ... | 05-01-2014 @ 18:10 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Band shoulder warm up Inc db bench 14s*10 18s*10 22s*10 26s*10 30s*10 34s*10 Seated ohp 40*10 50*10,10,10,10 Cg bench 60*6 80*6 100*5,5 last one spotted 80*8 60*12 rest pause +4 dead Hammer curls w/FGE 14s*10,10,10,10,10 Db preacher curl w/FGE 8*15/15/15 | ||
| Scottish | | ... | 08-01-2014 @ 21:55 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | Squat 40*5,5 60*5,5 70*5,5 80*5,5 90*5,5 100*5,5 no belt and all reps paused for 5sec at the bottom Deadlift (3 conv 3 sumo) 100*6,6 120*6,6,6 Pulldowns 50*15,15,15,15,15 Just a warm up really, plan is another easy mash up sesh on Friday then back to it properly next week. | ||
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