Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Update

3/2 Push day

Bench
warm-up
315x5
315x5
315x3

Seated BNP (hammer strength)
135x6
225x6
275x6
275x6

Machine flyes
130x8x3

Machine rear delts
80x8x3

Cheers,
Scotsman
 
3/16 Push day

Bench
warm-up
315x4
315x4

Machine BNP(hammer strength)
135x6
225x6
275x6
315x6
365x2 Not bad for having driven all day to get home from working in OK.

Flyes and Rear delts on machine.

Cheers,
Scotsman
 
Don't flame me.

I'm genuinely curious. Your numbers are very bizarre. How is it a huge guy like you benches 315 for reps like me? On the other hand, your triceps extension weights are insane?!? And your deads are like 150 pounds over mine (I'm 405 for reps). Is this because you are selecting the muscle groups most important to your events? I would imagine so. Obviously, benching is not very important to you and deads are, for example.

Assuming I am on the right track, what muscle groups and movements are most important for your events? Do you alter squat or bench form from pl form in some way to give yourself greater applicability to your events? I am always interested in how people tailor their training to their specific needs. Any info you could provide would be great.
 
majutsu said:
Don't flame me.

I'm genuinely curious. Your numbers are very bizarre. How is it a huge guy like you benches 315 for reps like me? On the other hand, your triceps extension weights are insane?!? And your deads are like 150 pounds over mine (I'm 405 for reps). Is this because you are selecting the muscle groups most important to your events? I would imagine so. Obviously, benching is not very important to you and deads are, for example.

Assuming I am on the right track, what muscle groups and movements are most important for your events? Do you alter squat or bench form from pl form in some way to give yourself greater applicability to your events? I am always interested in how people tailor their training to their specific needs. Any info you could provide would be great.
Click to expand...

Good questions. Yes I am not terribly concerned with bench strength as it doesn't translate over to strongman very well. Also I am not a very good bencher my max is 405 no shirt and comp form. As for movements I focus on: Core strength, legs, lower back, and grip are all very important that's why I do heavy rack pulls, heavy abs, and heavy rows. Also shoulder strength is very important not only for pressing but for holding.

Also right now I have been focusing on form more than weight on all my exercises especially squat and deadlift.

Cheers,
Scotsman
 
3/18 Deads

135x5
225x3
315x1
405x1
495x1

Easy day as I didn't have enough time to do a full workout.

Cheers,
Scotsman
 
3/24 Push day

Standing OHP (Strict)
135x5
185x5
185x5
185x4

Incline bench
135x6
225x6
225x6
225x6
135x8 Haven't done these in about a year so I am nice and sore today.

Shrugs
100x6
200x6
400x6
600x6
600x6
300x10

Rear delts (machine)
60x8x3

Seated ab crunch
100x8
150x8
200x8
150x8

Cheers,
Scotsman
 
3/25 Legs

Leg presses
warm-up
600x10
800x8
1000x6

Narrow presses for vastus
600x8
600x8
600x8

Calf presses (mixed in with Narrows)
800x10
800x10
800x10

Leg curl (Hammer St seated)
1plx8
2plx8
3plx8

Reverse hypers
BWx6x3

Cheers,
Scotsman
 
3/28 Pulls

Deads
warm-up
315x5
405x1
500xfail (hams were still wrecked from friday and just couldn't finish the pull)

Cable rows
120x8
150x8
200x8
250x8 That was all the stack had :rolleyes:

Hammer high rows
200x6
300x6
300x6

Cheers,
Scotsman
 
4/4 Pull day

Rack deads
warm-up
405x5
495x3
585x3 All no belt no wraps
657xfail Just didn't have it in me today.

Cable rows
250x8
250x8
250x8

Hammer pulldowns
2plx8x3

Felt like crap because I am overworked and overstressed and hadn't eaten enough or had enough water, so all in all wasn't too bad a day all things considered.

Cheers,
Scotsman
 
Scotsman said:
Reunion isn't until June lots of cardio time left.
LOL

Cheers,
Scotsman
Click to expand...

well hop to it!

the offer still stands on the grape smugglers and if you need it "pro-tan". spray pam works better than those more expensive BB oils!

hehehe. :p
 
bignate73 said:
well hop to it!

the offer still stands on the grape smugglers and if you need it "pro-tan". spray pam works better than those more expensive BB oils!

hehehe. :p
Click to expand...


Ok you almost made me vomit there.LOL

No grape smugglers, I am only planning on getting down to 285-290 so don't think I'll be posing for anyone anytime soon. Also no pam I don't need to be greased up to scare my former classmates, at least not in the way that being coated in pam would do.

Cheers,
Scotsman
 
4/5 Push day

Bench
warm-up
315x4
335x2
315x3 Not too bad since I haven't benched in a while.

Hammer strength BNP
135x6
225x6
315x6

Shrugs
300x6
400x6
500x6
500x6 plus a 15sec hold

machine flyes
180x8x2

rear delts machine
60x6
70x6
80x6

Cheers,
Scotsman
 
4/8 squats etc.

Squats
warm-up
315x4
315x3 After not squatting in quite a while I was all over the place and couldn't keep my balance so decided to stop.

Seated leg curl(hammer)
2plx6
3plx6
2plx6

Reverse hypers
bwx6x2

Forearm curls
100x10
150x10
200x10
100x20

Seated ab crunch
100x8
150x8
200x8
150x8

Cheers,
Scotsman
 
4/13 Pulls

Speed deads
warm-up
405x6 one minute rest between pulls

Cable rows
250x8
250x8
250x8

Seated ab crunch
150x8
150x8
150x8

Cheers,
Scotsman
 
4/18 push/pull day

Push press
135x4 strict
185x4 strict
225x4
275x2 Felt easy which is good since I haven't been doing them.

Rack pulls
warm-up
405x2 both hands over
495x4 mixed grip

High Rows
100x6
200x6
300x6
400x6
200x10

Wrist curls
100x8
150x10
200x12
150x10

Reverse wrist curls
70x10
70x10

Seated ab crunch
100x8
150x8
200x8
150x8

Cheers,
Scotsman
 
4/25 Deads

warm-up
315x4
405x1 both hands over
495x1 Something went very wrong here and I stopped, pull from floor to knees was super easy then all of the sudden I had a horrible time locking out.

Cable rows
170x8
250x8
170x8
170x8

High rows
200x6
300x6
400x6

Seated ab crunch
100x10
150x10
200x10
150x10

Cheers,
Scotsman
 
4/26 Cardio/abs

30min recumbant bike.

Abs
3x6 hanging leg raises

Nate this workout's for you man.

Cheers,
Scotsman
 
4/28 Push day

Bench
warm-up
315x4
315x3
225x6 Probably need to bench more than once every three weeks.

Hammer Strength BNP
225x6
315x6
365x3

Shrugs
330x6
400x6
500x6
600x6

Machine flyes
170x602

Rear delts machine
70x8
80x8
80x8

Seated ab crunch
100x8
150x8
200x8
150x8

Cheers,
Scotsman
 
4/29 Legs/etc

Leg press
200x8
400x8
600x8
800x8
1000x6
800x8

Seated leg curl(Hammer strength)
2plx6
3plx6
3plx6

Forearm curls
100x10
150x10
200x10
150x10

Reverse forearm curls
70x10
80x10
80x10

Cheers,
Scotsman
 
5/2 (fuck it's may already) Pull day

Swivel deads
warm-up
450x4
540x1
630x1 (Easy)

Iso rows
200x6
300x6
400x6
500x6
500x6

Cable pulldowns
100x8
150x8
180x8
180x6

Seated ab crunch
100x8
150x8
200x8
200x8

Cheers,
Scotsman
 
5/3 Push day

standing ohp/pushpresses
135x5
185x5 strict no push
225x3 PP
275x1
315x1 Didn't lock out the first time so reset and nailed it.

Shrugs
500x6
500x6
500x6 plus hold on last rep

Seated ab crunch/ bench v-ups
VUx10
SA 100x8
VUx10
SA 150x8
VUx10
SA 200x8

Machine Flyes
170x8x3

Rear delts (machine)
90x8x3

Cheers,
Scotsman
 
d3track said:
swivel deads?
Click to expand...


Hammer Strength machine that is a set of bars with the end anchored and the weights go out near your hands. Wanted to do rack pull but the power rack was being used for.........squatting yep it was hard to believe but true.

Cheers,
Scotsman
 
5/23 Chest

Bench
warm-up
275x6
315x4 Shoulders started to bug me so I quit at this point

Incline BB
225x6
225x6 Again stopped due to shoulders

Seated ab crunch
100x8
150x8
200x8
200x8

Still pretty wrecked from my contest but tried it anyway.

Cheers,
Scotsman
 
bignate73 said:
whats wrong with your shoulders? is this persisting or just from the contest?
Click to expand...


Just tired from the contest, less than two days rest probably isn't enough to go back to lifting.

Cheers,
Scotsman
 
5/25 Legs/back

Leg press
200x8
400x8
600x8
800x8
800x8
800x8

Iso-rows
100x6
200x6
300x6
300x6
300x6

High pulls
200x6
300x6
300x6
300x6

Seated ab crunch
100x8
150x8
200x8
230x4

Cheers,
Scotsman
 
5/26 Shoulder

Machine BNP
135x6
225x6
225x6
225x6

Upright rows
135x8
135x8
135x8

Shrugs
300x8
300x8
300x8

Rear delts Machine
60x8
60x8
80x8

Cheers,
Scotsman
 
5/30 Chest

Bench
warm-up
315x4
315x3

Incline
225x8
225x6

Machine flyes
150x8x3

Rear delts
60x8
60x8
80x8

Seated ab crunch
110x8
150x8
210x8

Cheers,
Scotsman
 
6/1 Legs/back

Deads
warm-up
315x4
405x1 both hands over
405x1 mixed grip

High rows
200x8
300x8
400x8

Cable rows
150x8
170x8
190x8

Seated hamstring curls(hammer strength)
2plx8
2plx8
2plx8

Seated ab crunch
100x8
150x8
200x8

Took it pretty easy since I am not 100% over my contest yet, I'll build up over the next few weeks, everything felt light so that's good.

Cheers,
Scotsman
 
6/3 Shoulders/tris

Push press
warm-up
225x6
225x5

Close grip bench
warm-up
225x6
225x6
225x6

Shrugs
200x6
400x6
600x6
600x6

Lateral raises
25x8
30x8
35x8

Overhead tris/push downs SS
O130x8
P330x8
O190x8
P330x8
O190x8
P330x8

Cheers,
Scotsman
 
6/6 Chest

Bench
warm-up
315x4
365x1
315x4

Incline bench
135x6
225x6
275x4 Most I have done on this in 4yrs
225x6

Seated ab crunch
100x8
150x8
200x8
200x8

Machine flyes
130x8
150x8
170x8

Machine rear delts
60x8
70x8
80x8

Cheers,
Scotsman
 
6/8 Legs/back

Squats (first time in two months)
warm-up
315x3
315x3
225x3

Leg curl (hammer seated)
2plx6
3plx6
2plx6

Iso rows
200x6
400x6
600x6
400x6

Cable pulldowns
150x8
200x8

Seated abcrunch/bench v-up SS
vx8
c100x8
vx8
c150x8
vx8
c200x8

Cheers,
Scotsman
 
6/10 Shoulders/tris

Seated hammer BNP
warm-up
225x6
315x6
315x6
315x6

Close grip bench
warm-up
225x6
275x6
225x6

Shrugs
300x6
500x6
500x6

Overhead try extension
130x8
160x8
190x8

Cheers,
Scotsman
 
6/13 Chest

Bench
Warm-up
315x4
335x3
315x4

Incline bench
135x6
225x6
225x6

Machine flyes
150x8
170x8
170x8

Rear delts machine
70x3
70x3
70x3

Seated ab crunch
100x8
150x8
200x8
250x4

Cheers,
Scotsman
 
6/15 legs/back

Rack pulls
warm-up
405x3 both hands over
495x4 w/straps
585x2 w/straps no belt worn on any sets.

Seated hamstring curl (hammer strength)
2plx6
3plx6
3plx6

Iso rows
200x6
400x6
600x6
800x6
300x6

Iso high rows
200x6
300x6
400x6

Seated ab crunch
100x8
150x8
200x8
200x8

Cheers,
Scotsman
 
6/17 shoulders/tris

Push press
warm-up
225x3
275x1
225x3

Shrugs
300x8
500x8
500x8

Overhead tris/pushdown machine(dips)
PD 330x8
OT 170x8
PD 330x8
OT 170x8
PD 330x8
OT 170x8

Cheers,
Scotsman
 
6/20 Lifting derailed.

My gym is moving to a new location this week. They only have the machine area open at the old location. So it looks like no more training this week.

Cheers,
Scotsman
 
6/28 Chest

Bench
warm-up
315x5
365x2
315x5

Incline
225x6
225x6

Machine flyes and rear delts.

New gym is not as cool as old location, maybe I'll get used to it.

MM- rest is for the weak man :)

Cheers,
Scotsman
 
6/30 Legs/back

Squats
warm-up
225x5
315x3
365x1
225x1 (widened out my stance a bit, felt ok but I was dehydrated and hadn't eaten enough, also spent the day working out in the heat, so all in all an ok squat session)

Seated hammer leg curl
1plx6
2plx6
3plx6

Hammer strength high row
100x6
200x6
300x6
400x6

Cable rows
150x6
200x6
250x6
250x6

Cable pulldowns
150x6
150x6
150x6

Seated ab crunch
100x8
150x8
200x8

So far I hate the new gym location, it's too big, too bright, and apparently the A/C must not work because it was hotter than a muthafuka again last night.

Cheers,
Scotsman
 
7/9 Shoulders

Pushpress
warm-up
220x5
269x3
309x1
220x5

Shrugs
100x6
200x6
300x6
400x6
500x6
600x6

Lateral raises
30x6
35x6
45x5
25x6

Lifted in LA with Chefwide. Was a lot of fun to train with him, also Ronnie Coleman was working out next to us so that was pretty cool too.

Cheers,
Scotsman
 
Scotsman said:
7/9 Shoulders

Pushpress
warm-up
220x5
269x3
309x1
220x5

Shrugs
100x6
200x6
300x6
400x6
500x6
600x6

Lateral raises
30x6
35x6
45x5
25x6

Lifted in LA with Chefwide. Was a lot of fun to train with him, also Ronnie Coleman was working out next to us so that was pretty cool too.

Cheers,
Scotsman
Click to expand...

cheffy and ronnie? lmao - nice. nice job on the fuggin shrugs too - jesus.
 
Wow - Scotsman, great lifts. As said by others, those shrugs are something else....crazy! Fantastic log - take care.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
 
7/14 Legs/back

Rack pulls
warm-up
405x5
495x4
585x1

Leg curls (seated hammer)
2plx8
3plx8
2plx8

Leg extensions (some weird plate loaded machine)
1plx8
2plx8
3plx8

Iso-rows
2plx6
3plx6
4plx6
5plx6
6plx6

V-bar pulldowns
150x8
150x8
150x8

Seated ab crunch
100x8
150x8
150x8

Cheers,
Scotsman
 
7/20 legs/back

Squats
warm-up
315x5 Light day

Leg curl/extension Tried out the new cybex equipment at the gym, extension was cool curl kinda sucked. Not sure on the weights either

Iso rows
200x6
400x6
600x6

Cable pulldowns
150x6x3

Cheers,
Scotsman
 
7/22 Shoulders/tris

Push press
warm-up
225x5
275x3

Close grip bench
warm-up
225x6
315x3
225x6

Shrugs
300x6
500x6
500x8

Overhead tri extension
Not sure on the weight but 3 sets of 6

Abs (new machine)
70x8
90x8
130x8

Cheers,
Scotsman
 
7/25 Chest

Bench
Warm-up
315x5
315x5

Incline bench
225x6x3

Machine flyes
180x6x2

Rear delts machine
80x8x3

Abs seated machine
190x6
210x6

Cheers,
Scotsman
 
  • Like
Reactions: Cut
7/27 deads/back

deads
warm-up
315x3
405x1
495x1
315x3 all sets no belt or straps

seated leg curl hammer stack loaded
130x6x3

Iso row
200x6
400x6
600x6
700x6

cable pulldowns
140x6
170x6
170x6

Cheers,
Scotsman
 
You must log in or register to reply here.

Similar threads

P
Upper body focused Workout
Replies
22
Views
3K
MUSTANG_18
MUSTANG_18
JuicyCakes
Approved Log Testosterone Masteron Deca HGH cycle with Liquid Gold Labs
Replies
89
Views
8K
25homes
25homes
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
340
the_alcatraz
the_alcatraz
G
always finish with isolation lifting?
Replies
19
Views
2K
25homes
25homes
Big_Cheese
Approved Log Testosterone, Deca Durabolin, HGH, Masteron Road to Stage 2025 Cycle Log
2 3
Replies
278
Views
22K
RoySimpson
RoySimpson
Top Bottom