TIPS wise
explode on positive and coil the spring on the negative

peak contraction for movement that have reistance on that area.

do squats dead last so it's more a quad exercise

and most of all stay strict even when nearing failure

Ive just been reading the e book by Christian T someone was kind enought to send me and thats goes on about exploding positives . I take it momentum is still avoided ?

What does coil the spring mean ? Slow negs?

I'd read that more as a slightly faster negative but with a full ROM.

Think about it as Kinetic and Potential Energy where the negative is Potential Energy and you want to store up as much as possible in the negative phase to covert to Kinetic Energy for the positive phase.

The spring idea is with the negative you are depressing a spring so when you get to the positive you expode like the spring is released!

SEATED D/B PRESS 32.5KG X 8

SEATED LATERALS 15KG X 10 FULL RANGE THEN 4 PARTIALS TO UTTER FAILURE

STANDING CABLE LATERALS 20LB X 8 +2 VERY STRICT

DB SHRUGS 50KGX 17 ALL THE WAY UP WITH A HOLD

PUSHDOWNS 160LB X 9 REALLY STRICT

LYING TRI EXTENSION 40KG X 10

1 ARM REVERSE PULLDOWN 30LB X11

gOOD WORKOUT
This was a pretty much exact copy of Mark Dugdales routine in his new dvd! With much less weight

I'd say that "good workout" is an understatement!

Great workout.

The Dugdale DVD is helping my training and looks like it's helping you as well.

Yes Simon it certainly has shown me the way a bit more. Dorian didn't really use many warm ups after the first exercise and the general warm up so neither am i. Also i keep hearing "sqeeze" in my head when doing the exercise.
I have reordered Dorians book and will be watching my Dorian and John Hodgson dvds again to get technique tips.
Also Im on holiday on the 17th of March for a week then i get back and then two weeks later im on a course in POMPY which will bugger up my training for 3 weeks so i have a finish point which is helping me go all out

CHEST AND BI

INC DB 42.5 X 6 + 1 VERY ASSISTED

FLAT SMITH 80KG X 8+2

INC FLY 27.5KG X 8

PEC DEC FLY 110LB X 6+2 TO HEAVY

1ARM DB PRECHER 12.5 KG X 10+1 ASISTED THESE REALLY HURT

EZ CURL 35KG X 8 DS 30KG X 2

HAMMER 20KG X 10
i HAVE THE MOST INTENSE PUMP EVER

I just love the purity of your workouts Scott.

Very Dorien!

for some reason that reads like a nasty workout!

the biceps bit was particularly painful

Strong Fly's there Scott.

Do you find Smith is ok with your Wrists on flat?

yes Alex they are fine i use INZER wrist wraps so i dont have a lot of bother only thing that upsets my wrists is heavy preachers with an ez bar

LEGS

CALF RAISE 210LB X10+2

LYING DB HAM CURL 27.5KG X7 got half the eight but thats it

1 LEG HAM CURL USING CABLE STATION 70LB X15

LEG EXT 150LB X14

PIN HORIZONTAL LEG PRESS 370LB X 14

SQUAT FREE BAR 150KG X10 SET 2 140KG X 4 i wanted to see if i had failed and i had

Good workout I enjoyed it which was odd as its legs

Just had a sports massage as my back and shoulders get very tight. So i will be sore all over tomorrow
__________________

Good squats Scott, what kind of depth do you go to?

Below parallel however i am 5ft 4 and put the inzers on when i go over 3 plates a side

Strong squats mate, cant wait to get my Inzer wraps and belt.

I dont wrap hugely tight as i just use them to provide my knees with a big of protection. Id imagine if wrapped tighter they could really help a lot

Good session Scott.

What sort of phase are you on, cut, bulk etc.?

Phase wise im not fond of the terms cut and bulk. I eat clean all week on a plan from Paul Scarbourgh PSCARB is his user name.
I have got one notch in on the lifting belt. However at the weekend i dont follow the plan but eat well so i suppose i eat lower carbs all week then higher carbs at the weekend.

DIET

1) 40G OATS WITH SUGAR FREE JAM OR HONEY 50G OF MP MAX

2) 2 SLICES OF SEED BREAD WITH 100G -105G OF CHICKEN 1 MANDARIN AND 1 APPLE

3) 150G CHICKEN 100-150G OF MICRO WAVE BASMATI RICE 1 MANDARIN

4) 50G WHEY 50G OATS OR ALL IN 1 MRP WILL BE USING MP MAX GAINER HALF SERVING WITH SCOOP OF WHEY AND NUTS


5)PWO 25G WHEY 50G DEX 10G GLUTAMINE

6) TEA HOME MADE CHILLI OR STIR FRY OR SOMETHING LIKE THAT

7) 2 SCOOPS OF 80% WHEY 1 tea spoon peanut butter (natty)

Also take various vits, pulse , creatine mono and fish oils and glutamine. Protein bars are used when out if i cant get food

If anyone fancies adding advice to the diet feel free

Big Back
Reverse grip pulldowns 150lbx x9 +1

Bentover row 110kg x8 form was spot on

machine row 210lb x 8+2

bent over laterals 12.5kg x12

DEADS 170kg x 7 that last rep made me go purple

All in all good day
My right shoulder after workouts is getting a bit stiff but during workouts feel fine and strong maybe i have a little niggle

Awesome session all round Scott

Wow

Do you get severe DOMS from that workout Scott?

im a bit sore but nothing to bad. Must be all the Glutamine!
Do you think i should go for 180kg next time?