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Update

Lord_Suston said:
Nice, you gonna start adding deads in, maybe from the pins since a lot of the comps now are having 18inch dealdift either for max or rep (car)??? insane weight though...

I hate this message "You must spread some Karma around before giving it to Scotsman again."
Click to expand...

I will do deads this week. Perhaps from the rack. I alternate from week to week between squats and dead.

Yeah I hate that Karma message too.

Cheers,
Scotsman
 
5/26 Arms

Reverse grip bench
warm-up
225x8
315x3 (didn't bring any chalk and due to the worn bars it almost slid out of my hands)
225x8

Alternate db curls
30x6
60x6
45x6
45x6
30x8

Overhead tri-press
130x8
250x8
180x8

Cheers,
Scotsman
 
I love it, someone else does reverse grip bench for tris. I use to hit these every arm workout for several years straight. I have since switched to close grip, so i seldom do reverse grip anymore. On second thought though...i may have to try them again tomorrow.

Is this all that you do for your arms?
 
cwick0 said:
I love it, someone else does reverse grip bench for tris. I use to hit these every arm workout for several years straight. I have since switched to close grip, so i seldom do reverse grip anymore. On second thought though...i may have to try them again tomorrow.

Is this all that you do for your arms?
Click to expand...

I love reverse grips. Also I hurt my wrist a long time ago and it still bothers me if I do heavy close-grip. Yeah that's pretty much it for arms, sometimes I through in another bi exercise, but for the most part my arms get worked enough on my other lifting days.

Cheers,
Scotsman
 
strongsmartsexy said:
Is the beastlift as taxing on the hamstrings as it seems it would be?
Click to expand...

Good question! It doesnt seem to tax the hamstrings too much, but I definately think it hits them somewhat. My hamstrings are always a little sore the next day. I figure with all that weight and the position, the hamstrings are probabally getting some work.
 
WalkingBeast said:
Good question! It doesnt seem to tax the hamstrings too much, but I definately think it hits them somewhat. My hamstrings are always a little sore the next day. I figure with all that weight and the position, the hamstrings are probabally getting some work.
Click to expand...

It just seems like they would get a hell of a lot of work as you're releasing the weight from the up position, even moreso than squats...
 
Scotsman said:
I love reverse grips. Also I hurt my wrist a long time ago and it still bothers me if I do heavy close-grip. Yeah that's pretty much it for arms, sometimes I through in another bi exercise, but for the most part my arms get worked enough on my other lifting days.

Cheers,
Scotsman
Click to expand...


how close do you go on close grips?

i know that if i go to close my wrists hurt like hell. I usually have two fingers on the smooth and two on the rough, probably 8-10" apart.
 
cwick0 said:
how close do you go on close grips?

i know that if i go to close my wrists hurt like hell. I usually have two fingers on the smooth and two on the rough, probably 8-10" apart.
Click to expand...

I put my thumbs on the smooth part so probably 12" or so apart. I cracked one of my metacarpals when I was younger and CG's put pressure right on that spot and causes a lot of pain. So now I just go primarily with reverse presses.

Cheers,
Scotsman
 
5/27 Legs/deads

Rack pulls Below knees
warm-up
315x6
405x6
495x6
585xfail (495 felt easy so I put another plate on but it didn't happen I will get it next time. Pretty happy since I haven't done these in about 6 mos.
495x3
405x5

Leg presses
400x8
600x8
800x8
1000x8

Calf presses (on leg press)
800x10
800x10
800x10

Not a bad day all in all. I was a little disappointed on the rack pulls but I haven't done them in a while plus I just ran out of gas doing them.

Cheers,
Scotsman
 
Scotsman said:
5/27 Legs/deads

Rack pulls Below knees
warm-up
315x6
405x6
495x6
585xfail (495 felt easy so I put another plate on but it didn't happen I will get it next time. Pretty happy since I haven't done these in about 6 mos.
495x3
405x5

Leg presses
400x8
600x8
800x8
1000x8

Calf presses (on leg press)
800x10
800x10
800x10

Not a bad day all in all. I was a little disappointed on the rack pulls but I haven't done them in a while plus I just ran out of gas doing them.

Cheers,
Scotsman
Click to expand...


Not bad at all, better throw in some box squats, don't worry about the rack pull, took me a good 3 weeks just to get the hang of them and then my number went up, alot. Though Scotsman I have one major problem with your workouts, your lifting more than me right now..... This I have to rectify
 
Lord_Suston said:
Not bad at all, better throw in some box squats, don't worry about the rack pull, took me a good 3 weeks just to get the hang of them and then my number went up, alot. Though Scotsman I have one major problem with your workouts, your lifting more than me right now..... This I have to rectify
Click to expand...

Yeah I was doing over 700 last year on rack pulls I just need to keep at it now. I do need to add box squats but that will be a little tricky since my gym doesn't have anything that will work well for them.

I'll make you a deal. The harder you work to catch me the harder I'll work to stay ahead :)

Cheers,
Scotsman
 
6/1 Chest

Bench
Warm-up
225x8
315x5
365x2 (fell out of groove on third and had to have a little help)
315x6

Incline dumbell presses
80x6
100x6
120x6

Flyes + torture stretch(hold bottom position of flye for at least 1min.)
30x8 flyes
1tsx15

Rear delts on machine.

Cheers,
Scotsman
 
It's a deal. Nice job on the pressing, should have went 345x5 IMO, then next week crush 365, but not bad at all. Funny isn't it, when you get out of the groove pressing the bar is hard but when in the groove all the weight feels light
 
Lord_Suston said:
It's a deal. Nice job on the pressing, should have went 345x5 IMO, then next week crush 365, but not bad at all. Funny isn't it, when you get out of the groove pressing the bar is hard but when in the groove all the weight feels light
Click to expand...

My intent was to do 365 x4 or 5. Oh well I will do it next time.

Cheers,
Scotsman
 
6/2 Back

Iso high rows.
100x8
200x8
300x8
400x6
600x6
300x10

Iso-rows
400x6
600x6
800x8
800x5
300x10

Pulldowns (hammer strength)
140x6
140x6
140x6

Cheers,
Scotsman
 
6/4 Shoulders

Standing push press
warm-up
185x5 no push
225x3 no push then lost grip
225x5
275x3 PR (easy but decided not to go for more)

Upright rows
155x6
175x6
175x6

Lateral raises
15x6
30x6
30x6

Forearm curls
100x10
150x10
200x10

Crunch machine
100x8
150x8
200x8
250x8

Cheers,
Scotsman
 
Lord_Suston said:
Now this is what I like to see, squating like a champ
Click to expand...

Was pretty funny to see people's reaction to the depth I was getting. Especially since most of the people at my gym hardly get to 90.

Cheers,
Scotsman
 
Depth from a big guy is startling sometimes but very important. getting 80-90 at a gym is unheard of,lol....

Very nice shoulder workout, 275x3. Damn I think the best I have got was 255-260for 3 and you still had some left in the tank. I like what I am seeing steady progress with an intelligent method of training.
 
Lord_Suston said:
Depth from a big guy is startling sometimes but very important. getting 80-90 at a gym is unheard of,lol....

Very nice shoulder workout, 275x3. Damn I think the best I have got was 255-260for 3 and you still had some left in the tank. I like what I am seeing steady progress with an intelligent method of training.
Click to expand...

Yeah I have had people tell me I go too deep on squats and that I am going to hurt myself. I usually pat them on the head and say "ok buddy" LOL

Yeah the 275 was a lot easier than I thought it would be. The bar was flexing big time when I started my push and I only had to finish the last couple of inches for my lockout. Next time I am going to try for 295+.

Cheers,
Scotsman
 
Scotsman said:
6/4 Shoulders

Standing push press
warm-up
185x5 no push
225x3 no push then lost grip
225x5
275x3 PR (easy but decided not to go for more)
Click to expand...

Where is the "eyes wide open in shock" smily face?! :)

Seriously, nicely done. And easy?!

...just, wow.

Upright rows
155x6
175x6
175x6
Click to expand...

What I said above applies here, too ;) I recently did 150 for 7, and that was with some good old body English. You're tearing that shit UP!
 
6/7 Chest

Bench
warm-up
315x6
315x6
315x6
135x8

Hammer strength presses
300x8
300x8

Flyes and rear delts on machine.

Cheers,
Scotsman
 
Now that you are repping more than me on bench I am starting to get pissed.... Good job especially doubling the rep count from last time if I remeber right
 
6/14 Chest

Bench
warm-up
225x8
225x8
225x8

Incline dumbell presses
80x8
100x8
100x8

Machine flyes and rear delts.

Just got back from a week out in rural Indiana.

Cheers,
Scotsman
 
Lord_Suston said:
Scotsman, you "waving up to some heavy weight next week, or just getting back into after your small siesta???
Click to expand...

No my right shoulder has been bugging me during bench so I am backing off for a bit. Overhead motions feel fine though. Also I need to focus my training for comp in August.

Thanks Beast.

Cheers,
Scotsman
 
6/15 s/legs

Deadlift
warm-up
315x3
405x3
455x2
495xfailx2(couldn't lock it out but didn't feel heavy)
405x4

Leg press
500x8
800x8
1000x8
1200x4

Calves
800x10
800x10

Cheers,
Scotsman
 
Not bad at all if the weight felt light, try to do 475x3 next time. I know you are strong enough. Nice job altogether, you doing any cardio????
 
Lord_Suston said:
Not bad at all if the weight felt light, try to do 475x3 next time. I know you are strong enough. Nice job altogether, you doing any cardio????
Click to expand...

What's cardio? I need to add it in this week. Just got back from a wedding so I hope I can make it in the rest of this week. By the way weighed in at 306 yesterday with jeans on so I am a genuine 300 pounder right now.

Cheers,
Scotsman
 
Damn Jeans weigh 6lbs now??? LOL. good work, if your lifts keep going up and the BW goes down then you doing something right. Keep on a svelte 275er on the way
 
Scotsman said:
6/15 s/legs

Deadlift
warm-up
315x3
405x3
455x2
495xfailx2(couldn't lock it out but didn't feel heavy)
405x4

Leg press
500x8
800x8
1000x8
1200x4

Calves
800x10
800x10

Cheers,
Scotsman
Click to expand...


Good damn job! I can't seem to squeeze past 425 on deadlifts. And my grip goes to hell in a handbasket my by last set.

Sadly the leg press at the yuppie gym put on 1000lbs, but I hit 3 reps last week. :)

800lb calves? HOT DAMN! I was happy to do 495x15 three times! I almost threw a party! Now I'm gonna go back to working 'em harder! :(
 
6/22 Back

T-bar rows (narrow handle)
warm-up
2plx6
4plx6
5plx5
6plx3
3plx6

Hammer iso-high row
200x6
400x6
600x6
300x6 Pause at bottom each rep.

Shoulder started acting up so cut back short.

Cardio 30min on bike.

Cheers,
Scotsman
 
6/23 Arms

Reverse bench
warm-up
225x6
275x6
315x1 (bar slipped and shoulder felt cramped so I stopped)

Hammer curls
30x5
60x5
90x4 Pr on reps I think
75x4
40x8

Rear delts on machine.

Cheers,
Scotsman
 
Not bad at all but you better find something different for tris suh as pin presses or heavy dips cause you need all the tricept you can get for overhead, never enough tricept strength
 
Lord_Suston said:
Not bad at all but you better find something different for tris suh as pin presses or heavy dips cause you need all the tricept you can get for overhead, never enough tricept strength
Click to expand...


I really like reverse presses for tri's, I think they do about as good a job as anything for pressing strength. I do need to add in pin presses though for a little more strength on lockout. I am probably going to try for 300+ on push press this week so I'll see how the old tris are kicking.

THanks for the advice as always
Scotsman
 
6/28 Chest

Bench
warm-up
225x8
275x8
315x7
225x5 (full pause on each rep)
Shoulder felt pretty good but didn't want to push my luck.

Hammer strength press
300x8
300x8
300x8

Flyes and rear delts on machine

Cheers,
Scotsman
 
Scotsman said:
6/28 Chest

Bench
warm-up
225x8
275x8
315x7
225x5 (full pause on each rep)
Shoulder felt pretty good but didn't want to push my luck.

Hammer strength press
300x8
300x8
300x8

Flyes and rear delts on machine

Cheers,
Scotsman
Click to expand...


Yee haw! Don't push that shoulder too much!

I still can't do flat bench since it hoses my shoulder. I can actually incline and close grip bench more than I can flat bench.
 
6/29 Back

Iso high rows
100x15
200x8
400x6
600x6
300x6

Iso rows
400x6
600x6
800x8
400x8
200x8

Decided to leaves since the gym smelled like it was on fire and there were three fire trucks, two ambulances, two rescue trucks, and two police cars there. The firemen were running around inside in full gear trying to find the source. Now I like the burn as much as the next lifter but not that kind of burns.

Cheers,
Scotsman
 
Scotsman said:
6/29 Back

Iso high rows
100x15
200x8
400x6
600x6
300x6

Iso rows
400x6
600x6
800x8
400x8
200x8

Decided to leaves since the gym smelled like it was on fire and there were three fire trucks, two ambulances, two rescue trucks, and two police cars there. The firemen were running around inside in full gear trying to find the source. Now I like the burn as much as the next lifter but not that kind of burns.

Cheers,
Scotsman
Click to expand...


Are those iso rows on a Hammer Strength machine?
 
strongsmartsexy said:
Are those iso rows on a Hammer Strength machine?
Click to expand...


The high rows are. The regular seated rows are on a bodymaster's iso row. You can't load that much weight on the hammer machines at my gym. Also the grips rotate for a smoother pull.

Cheers,
Scotsman
 
6/30 Shoulders

Standing Push Presses
warm-up (bar,95,135)
185x3
225x3
275x3
300x1 (25lb pr, Failed on first attempt because I forgot to lockout until the bar was already on the way down, so I set it back on my delts and pushed it up)
225x5 1 no push 4 with push.
135x8 no push

Front raises
15x6
30x6
30x6
20x6

Lateral raises
15x6
30x6
45x6
25x6

Rear delts
2x6 10lbs

Upright rows (cantilever machine)
135x6
225x6
315x6
135x10

15 min intense cardio.

Cheers,
Scotsman
 
7/1 Legs

Squats ATF
warm-up
225x4
315x3
365x3
225x5 1sec pause at bottom of each rep.
135x5 (good mornings for stretch)

Leg curls hammer strength
1plx8
2plx8
2plx8
2plx7

Will do calves on sat with abs. My two main weaknesses right now are abs and hams. So I am going to direct more training to these two areas.

Cheers
Scotsman
 
Scotsman said:
7/1 Legs

Squats ATF
warm-up
225x4
315x3
365x3
225x5 1sec pause at bottom of each rep.
135x5 (good mornings for stretch)

Leg curls hammer strength
1plx8
2plx8
2plx8
2plx7

Will do calves on sat with abs. My two main weaknesses right now are abs and hams. So I am going to direct more training to these two areas.

Cheers
Scotsman
Click to expand...


Very nice, Maybe some short sprinting uphill for some extra ham work, you pressing freak..... How did the 365 feel???
 
Lord_Suston said:
Very nice, Maybe some short sprinting uphill for some extra ham work, you pressing freak..... How did the 365 feel???
Click to expand...

Yeah I plan on starting sprints on Sat. 365 felt really light I'll head up into the 400's next time. May get out the belt and wraps here pretty soon. Also I am excited to see what kind of gains I make one I get back on creatine. I am making great progress now without taking anything. Figure I'll start creatine six weeks out from the comp and tribulus three weeks out along with some glucosamine and chondroitin.

Cheers,
Scotsman
 
That is an impressive push press. When and where is your competition? and what do you plan on weighing in at? I read on another post that you 306 or 308 or something at 6'2".....I was wondering if you could outline briefly what your diet is like.
 
BigBadBootyDaddy29 said:
That is an impressive push press. When and where is your competition? and what do you plan on weighing in at? I read on another post that you 306 or 308 or something at 6'2".....I was wondering if you could outline briefly what your diet is like.
Click to expand...

Thanks BBBD29. My comp is on august 28th in pueblo Colorado. I am thinking on dropping down to 285 to increase my mobility and drop a little fat between now and then. I am currently sitting right at 300.

As for my diet I am not regulating it too much right now. Just trying to get in 200 or so grams of protein a day (minimum) here's kind of what I have planned from after the fourth to the comp.

Breakfast:
fruit (oranges or bananas most likely)
cereal or oatmeal 1cup
2-3 large eggs

Snack1:
Protein shake probably 40-50gr protein

Lunch:
Chicken, beef, or Tuna. (Will switch up probably daily) enough for 40-50gr pr.
Ramen noodles or whole wheat bread (depending on which meat)
More fruit or salad (for fiber and vits.)

Snack2:
Mixed shake protein and carb.

workout

Dinner.
Beef or Chicken 60-70gr prot.
Salad or vegetables of some sort.

Late night snack:
sm protein shake 10-20gr protein.

Basically I am going to phase out carbs during the day but still keep some in the diet. Going to try to keep carbs to a minimum after workout and before bed as to facilitate losing a little bodyfat. Mainly I can't sacrifice any strength just to lose weight so if I come in a little over 285 I won't cry about it. Going to add in three days a week of intense cardio and some specific events training from now till then.

Cheers,
Scotsman
 
7/3 Quads,Calves,Abs

Quads:
Leg Extensions Hammer strength
1plx8x3 Slow with held squeeze at top.

Seated Calf Raises
1plx8
2plx8
4plx8
5plx8
5plx8
3plx8

Seated machine Crunches
100x8
150x8
200x8
250x8
200x8

Cheers,
Scotsman
 
7/5 Chest

Bench
warm-up
225x8
315x8
225x8

Lockouts
315x3 pr
315x3 pr
405x3 pr
455x3 pr
405x5

Flyes and rear delts on machine

I have never done lockouts before so 455lb pr. I'll never see a pr like that again.LOL

Cardio:
Brisk walk to field by my place.
~200yard jog to warm up
15 minutes of sprint form
3 one third speed sprints.

Haven't done any real running in about 9 years. Felt ok still have great cardio recovery (pulse from 140-110 in under 5min.) Achilles tendons are a bit stressed as they aren't used to that kind of abuse. They'll toughen up since I am approaching this slowly.

Cheers,
Scotsman
 
Sweet deal Scotsman,

Add the cardio nice and slow and start upping the protein, you'll make weight easily and have enough power to woop some ass
 
Scotsman said:
7/5 Chest

Bench
warm-up
225x8
315x8
225x8

Lockouts
315x3 pr
315x3 pr
405x3 pr
455x3 pr
405x5

Flyes and rear delts on machine

I have never done lockouts before so 455lb pr. I'll never see a pr like that again.LOL

Cardio:
Brisk walk to field by my place.
~200yard jog to warm up
15 minutes of sprint form
3 one third speed sprints.

Haven't done any real running in about 9 years. Felt ok still have great cardio recovery (pulse from 140-110 in under 5min.) Achilles tendons are a bit stressed as they aren't used to that kind of abuse. They'll toughen up since I am approaching this slowly.

Cheers,
Scotsman
Click to expand...


Hot diggity dawg!

Good job on your new PR!
 
7/7 Back

t-bar rows (one with chest pad)
1plx6
2plx6
3plx6
4plx6
5plx6
3plx8

Pulldowns palms in
130x6
180x6
200x6

Iso high rows
200x6
400x6
400x6
200x8

Seated ab crunch machine
100x8
150x8
200x8
250x4 (abs still sore from sat.)
200x8

Cheers,
Scotsman
 
7/7 Arms

Tri pressdowns
50x8
100x6
150x4 (handle started sliding out of my hands-no knurling no chalk)
100x6
75x6

Overhead tri extension
130x8
190x8
250x8
160x8

Alternating hammer and twist curls
30x5
50x5
50x5
50x5
35x5

Then rode the recumbant for 20min keeping HR between 135-140 with the last five minutes being cooldown HR dropped from 138 to 107 in that time so recovery is looking good just need to build the endurance back up.

Cheers,
Scotsman
 
7/8 Deads/Legs

Deads
warm-up
315x3
405x3 (injured)

Leg press
400x8
600x8
900x8
1200x6

Well I did it this time. I decided to switch my grip up after seven years of pulling the same way. Warm-up felt great 315 super easy 405 super easy. Then I stood up after setting down 405 and knew something was very wrong. Could hardly stand up and have spent most of the last three days flat on my back in bed. Pretty sure I sprained/stretched the ligaments in my lower lumbar. On the up side the slight twist I had in my upper body is gone and my hips and shoulders are back in the proper alignment after about four years of being off. So basically I got 4-5months of chiropractic adjustment in 30 seconds. Problem is I got 4-5months of chiropractic pain in the same 30 seconds. Doing well today and may be 100% by weeks end.

Cheers,
Scotsman
 
totally off subject, but there was a scotish festival thing in the rotunda at the mall of america yesterday

they didnt deadlift or throw logs, i was very dissapointed

i was hoping you would run out to see how far you could chuck the bagpipes into camp snoopy

alas, it never happened
 
Hey man, be careful, I was doing deads a couple of months ago, felt a little strain, did some lower back extensions, felt a pinch and was all fucked up for a few days...I tried to strech it for a few days, and nothing, so I went to the doc, and they shot me up with all sorts of drugs, and kept me over night the next day the PT said my pelvis and spine was a little out of wack, he twisted me up and smashed me for a second, and I was a thousand times better, so it might be something like that, you should get it checked out cuz a little cracking might do you wonders
 
TRUEsoldier said:
Hey man, be careful, I was doing deads a couple of months ago, felt a little strain, did some lower back extensions, felt a pinch and was all fucked up for a few days...I tried to strech it for a few days, and nothing, so I went to the doc, and they shot me up with all sorts of drugs, and kept me over night the next day the PT said my pelvis and spine was a little out of wack, he twisted me up and smashed me for a second, and I was a thousand times better, so it might be something like that, you should get it checked out cuz a little cracking might do you wonders
Click to expand...


I am about 99% sure that I sprained a ligament. I can get my back to "crack" and it doesn't hurt very much now. Basically I straightened my spine back out and am now having to get used to being in the correct position after many years of not being so. Should be back up to 100% by next week. Thanks for the input.

D3- yeah I am about 1,000 miles away from MOA but I would have done it had I been there.

Cheers,
Scotsman
 
7/12 Chest

Bench
warm-up
225x6 (felt heavy so I was worried at this point)
275x5
315x9 (not worried anymore)
225x5 full stop presses 1sec. pause

Hammer strength chest press
315x6
405x6
225x8

Machine flyes and rear delts

Cardio- Recumbant bike for 30min.

Cheers,
Scotsman
 
MacroMammaryPhilia said:
Are you still doing your running? If so, I have no excuse not to do so as well.
Click to expand...

I will start running again as soon as my back is better. Hopefully next week. Until then I am on the bike. Still you should be running you giant chach.

Cheers,
Scotsman
 
7/13 Back/abs

T-bar with chest pad
warm-up
3plx6
4plx6
5plx6

Iso-high rows
200x6
400x6
400x6
200x10

Hammer strength pulldowns
2plx6
4plx6
4plx6


Abs:
Seated machine crunch
100x8
150x8
200x8
250x8
150x8

Cheers,
Scotsman
 
7/16 Shoulders

Pushpress
warm-up
225x3
275x3
135x10

Rear delts on machine

30 min on bike.

Back seemed to be doing pretty well and didn't hurt during the push presses. This past week I spent in Indiana and wasn't able to work out, which may be good from a rest standpoint.

Cheers,
Scotsman
 
7/26 Shoulders/Lockouts/Abs

Standing pushpress
warm-up
225x4
275x3 (went for four but lost balance and had to stop)
225x5 (fast and super easy)

Rack lockouts (bench)
325x5
405x4
375xfail (right shoulder gave out, have had some problems with it lately and just overworked it last night)

Seated machine crunches
100x8
150x8
200x8
250x8
150x8

Cheers,
Scotsman
 
d3track said:
how deep do you go on your push press?
i'm kinda thinking of incorporating them every once in awhile
Click to expand...

I come down maybe 2-3". Just enough to get some spring out of the bar at the end of the push. They are going to replace bench for me until after my comp in a month.

Cheers,
Scotsman
 
must spread k.......
damn

ok, i think i will incorporate these, i think it would be possible to force up a little more weight

my delts need the work
 
7/27 legs/bis

Zercher squats
warm-up
225x5
315x4
365x1 (bar slid out of elbow and down forearm, managed to get it back in the rack but my forearm is bruised from elbow to wrist)
225x1 (forearm hurt too much to do more

leg extensions hammer strength
1plx6
1pl+25x6
1pl+25x6
1plx6

Hammer Curls
25x5
45x5
65x5
90x6 pr reps
100x2 pr weight

Cardio 30 min med-high intensity.

Cheers,
Scotsman
 
7/28 machine deads/dumbell snatch

Hammer strength pivot deads
warm-up
300x5
400x5
400x5 (all really easy just don't want to go full bore yet on my back, Though I think these will help for tire flipping as you get the same hip drive through.)

Hanging Dumbell Snatches
warm-up
50x3
65x3
80x3 (all easy and should have done more weight but haven't done these in about three years, these should help for weight for height and sheaf toss in the highland games later this year, plus general explosive power.)

Cheers,
Scotsman
 
Good job on the hammer curls, it's nice to see strength athletes not neglecting biceps, because they are important.

On your d-bell snatches do you catch in the power position or do you do a full snatch?
 
BigBadBootyDaddy29 said:
Good job on the hammer curls, it's nice to see strength athletes not neglecting biceps, because they are important.

On your d-bell snatches do you catch in the power position or do you do a full snatch?
Click to expand...

I try to catch in the power position. That weight was light enough that it was really easy to catch at full extension. My pr on them is the 100's so as I get closer to that I am sure I may have to dip some. Though I don't like going into the full snatch drop on dumbells so I won't go that far down.

Cheers,
Scotsman
 
7/29 Back/abs

iso rows
200x6
400x6
400x6
400x6

Iso high rows
200x6
300x6
400x6
200x6

Upright rows
135x6
225x6
225x6

Seated ab crunch
100x8
150x8
200x8
200x8

Cheers,
Scotsman
 
8/2 Pushpresses, chest, abs

Standing push press
warm-up
225x3
275x5 PR reps
315x1 PR weight (first attempt went up about 2/3 of the way, so I got pissed reset and did it)
225x8

Hammer strength chest press
100x5
200x5
400x5
500x5
300x8

Seated ab crunch
100x8
150x8
200x8
250x4
150x8

Cheers,
Scotsman
 
8/3 Zerchers/hammer curls/upright rows

Zerchers
warm-up
225x5
315x2 (forearm still hurts pretty bad so I backed off)
225x5 back squats

Hammer curls
25x5
45x5
65x5
40x8

Rear delt flyes (machine)
40x8
50x8
60x8

Upright rows
135x6
225x6
315x6
135x10

Cheers,
Scotsman
 
8/4 Machine deads/hanging dumbell snatch

Hammer strength pivot dead
I'm guessing the apparatus weighs 80-90lbs
warm-up
395x4
485x3
575x4
395x10 (wow 10 fast ones hurts a lot, LOL)

Hanging dumbell snatch
warm-up
50x3
80x3
100x2 pr reps previously only one rep.

Cheers,
Scotsman
 
...I'm at a loss for words, here. I'm not sure what's more impressive: a killer 3 wheel push press, or the same poundage for reps on upright rows!

Either way, seeing those numbers is gonna make me light my shoulders up here in a couple of days. I'd hit you with karma for the inspiration if I could! ;)
 
8/5 Back/traps

iso rows
warm-up
400x6
500x6
300x8 holding for a sec. at full contraction each rep

one arm bench rows
120x6
180x6
220x6

hammer pulldowns
1plx6
1plx6
1plx6

shrugs
100x8
200x8
400x8
500x8
300x10

Cheers,
Scotsman
 
8/6 Quads/hams/calves/tris/forearms/abs

Hammer strength leg extension
1plx6
1pl+25x6
2plx6
1plx10

Hammer strength seated leg curl
1plx6
2plx6
3plx6
3plx6
1plx8

Seated calf press
100x8
200x8
400x8
600x10
600x10
600x10

JM presses
135x6
135x6
135x6 (neve done these before. They give one hell of a stretch)

Forearm curls/reverse hyper superset
rh-BWx8
fc-100x10
rh-BWx8
fc-150x10
rh-BWx8
fc-200x10
fc-200x10

Seated ab crunch
100x8
150x8
200x8
250x8
150x10

Cheers,
Scotsman
 
d3track said:
thats a lot of volume for you in one day, lol
nice though
Click to expand...

Yeah but it was my finish what I was too lazy to do during the week day. In otherwords the excessive pain and sweating day as I like to call it. LOL

Cheers,
Scotsman
 
8/9 Pushpress/bench/tris

Pushpresses
warm-up
225x5
275x3 slipped and damn near dropped it.
225x10 Pr reps

Bench
225x8
225x8
225x8

Overhead tri extensions
160x6
250x6
180x6

Rear delt flyes on machine

Cardio 30min

Cheers,
Scotsman
 
8/10 Front squats/deads

Front squats
135x4
225x2 Couldn't get bar to balance
225x5 back squats

Hammer strength deads
260x5
440x5
640x1 pr
440x10 pr

Had to cut it short as I am leaving town for a few days and took the morning off from work to get some shit done, including working out.

Cheers,
Scotsman
 
8/12 Back/bis

Iso rows
100x8
200x8
400x6
600x6
600x6

Upright rows
135x6
225x8
225x8
135x10

Pulldowns
100x8
100x8
100x8

Hammer curls
25x5
50x5
75x5

Suston- as soon as the strongman comp is over I am going to focus on geeting those deads up.

Cheers,
Scotsman
 
Damn you've got some strong ass shoulders to be hitting those Uprights with 225! Can't wait to get there some day soon.
 
8/13 clean up/lowerbody

leg extension(hammer strength)
1plx8
2plx6
1pl+25x8
1plx8

Leg curl(hammer strength)
1plx6
2plx6
3plx6
2plx8

Leg press
400x8
600x8
800x8
1000x10

Calves on leg press
1000x10
1000x10
800x10

Reverse hypers
bwx6x2

Wrist curls
100x10
150x10
200x10
200x10

Cardio 20 min.

Cheers,
Scotsman
 
8/16 Shoulders

Push presses
warm-up
225x5
275x2
315x1 Easy
335xfail (got it up high enough put managed to push it out in front of me so I couldn't catch it, so basically I dropped it from over seven feet in the air, tried to slow it a bit but it made one hell of a bang.)
225x10 fast and easy

Hammer strength bench press
200x6
400x6
600x3
300x8

Upright rows
135x6
225x6
315x6

Cheers,
Scotsman
 
those uprights, are amazing, you must not have a neck!!!! I'd be lucky to get 135 up for a couple reps, before my shit would explode, awesome shit bro, keep it up
 
8/17 front squats/curls/abs

front squats
135x5
225x3
225x5 back squats

Hammer curls
25x5
50x5
75x5
100x3 Pr reps
60x5

Seated ab crunch
100x8
150x8
200x8
250x6
150x8

30 min cardio.

Cheers,
Scotsman
 
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