Update

[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

 

[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]

how deep do you go on your push press?
i'm kinda thinking of incorporating them every once in awhile

 

[Scotsman]

how deep do you go on your push press?
i'm kinda thinking of incorporating them every once in awhile

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

 

[d3track]

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

 

[Scotsman]

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

 

[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

 

[BigBadBootyDaddy29]

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?

 

[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?

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

 

[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