Update

[Scotsman]

little bit of a recovery day after competing?

Yup, Though I plan on pulling heay out of the rack tonight to work off some of my frustrations.

Cheers,
Scotsman

 

[Scotsman]

9/1 Rack pulls/legpress/curls

Rack pulls from the knee
135x10
225x6
315x5
405x4 All sets to here done with double overhand grip
495x3 Mixed grip. Tried to pick it up DO got it off the rack then dropped it.
585x3 Straps from here out
675x2 Pr reps. Would have done more but on second one I pulled too hard and lost my balance backwards. Luckily I just had to take a couple of steps then set it down.

Leg presses
400x10
600x10
600x10
600x10

Hammer curls
35x6
50x6
75x6

Cheers,
Scotsman

 

[Scotsman]

9/2 Back

Iso rows
100x8
200x8
400x8
400x8
400x8

Iso high rows
100x8
200x8
300x8
300x8

One arm bench rows
120x8
120x8
120x8

Seated ab crunch
100x8
150x8
200x8
200x8
200x8

Cheers,
Scotsman

 

[bignate73]

this reminds me, i gotta get going on ab work too. i know thats whats holding back my DL.

 

[Scotsman]

this reminds me, i gotta get going on ab work too. i know thats whats holding back my DL.

That's what I was thinking so I started hitting them every week and my core strength has come up a lot.

Cheers,
Scotsman

 

[strongsmartsexy]

That's what I was thinking so I started hitting them every week and my core strength has come up a lot.

Cheers,
Scotsman

My core strenght is holding, but my grip strength SUCKS.

 

[bignate73]

My core strenght is holding, but my grip strength SUCKS.

time for a change then. Static holds, gripper timed holds, farmer walks etc. find a way to make something you dont even think about.

 

[Scotsman]

9/28 Chest shoulders

Bench
warm-up
225x8
275x6
315x7 (not bad considering I have only benched once in the last 12 weeks)

Hammer strength BNP
135x6
225x8
225x8

Rear delts on machine
30x8
60x8
60x8

Upright rows
135x6
225x6
225x6

Took the last two weeks off as I was out of town for work and my body needed some rest. I am going to get back at it as I have another contest on November 21st.

Cheers,
Scotsman

 

[Scotsman]

9/29 Back/bis/abs

Iso-high rows
100x8
200x8
300x8
400x8
400x8
200x10

Iso rows
300x8
400x8
500x8
500x8

Hammer curls
30x6
40x6
50x6
60x6
35x8

Seated ab crunch
100x8
150x8
200x8
150x8

Weighed in at 306 last night, so I didn't lose anything in my break.

Cheers,
Scotsman

 

[Devastation]

glad to see you back