Scottmitchell74's road to 2012 PRs!

[scottmitchell74]

To make a long story short, in April of 2010 I had a lower back setback and was just tired of "it", so I set down the heavy lifting. This late-June early July I started lifting heavy-ish again with an eye on a 2012 meet. I've been hammering the cardio and lifting at a much lower bodyweight than ever before with the idea of either competing at 165 or slowing and cleanly eating my way from the high 160's to 181 in a 9 week period. SO, I'm going to post my workouts again as part of the fun and accountability of training. Glad to be back, hope everyone is doing well.


Dec. 16, 2011 Squat:

Warm Up with dynamic stretching

130 x 8
220 x 5
280 x 5 x 5

Front Squats 130 x 10

Short and simple. Will go through ups and downs with complexity, but after 25 reps of 280 I didn't feel I needed much more work.

[thatnuckolskid]

welcome back! we've missed you around here! I agree with you, 25 reps of squats is plenty of work for a day

[buckeye2010]

Glad to have you back. I always enjoy getting ideas from new people. I know you have a lot of experiernce and can offer a lot of useful info for us all.

[biglifter]

Good to see you back posting, Scott. Stay healthy and strong. Looking fwd to your posts

[scottmitchell74]

Holidays kept me off the boards, but not from lifting...


DL Day:

Pull Ups - BW X 3...with 25# x3...with 50# x3...BW x 11

DL - 130 x 10
225 x 3
290 x 12
290 x 12
290 x 12

Conv. Stance from 3 " defecit:
225 x 10

Done - will hit accesory muslces this morning in a circuit.

[thatnuckolskid]

Really solid pullups, and those high rep deadlifts make me hurting just looking at them!

[scottmitchell74]

Easy Squat day, last one for a while:

130 x 8
220 x 5
220 x 10

Front Squats:

130 x 8

That's all for this go 'round.

[scottmitchell74]

Deadlift:

Warm Up
130 x 8
220 x 5
290 x 1
340 x 9
340 x 1

Conv. DL 2" deficit:

230 x 10

SLDL
130 x 10

Pull Ups x 5 x 5 x 5

Jumping Jacks:

x155 x155 x80

[scottmitchell74]

BP:

Warm Up

130 x 8
130 x 34
180 x 14

Cybex Incline:

150 x 8
170 x 18

Overhead Tricep Ext:

50 x 8
80 x 15

Tricep Pushdowns:

130 x 8
170 x 8

Seated Triceps:

70 x 25

Push Ups:

x25
x25
x25
x16

[thatnuckolskid]

You're amazed with my volume? Says the man who's cranking out over 200 reps in a workout. sick!

[scottmitchell74]

Squats:

130 x8
220 x 5
270 x 5
320 x 5

Front Squat:

130 x 10

[scottmitchell74]

Dead Lift:

130 x 8
220 x 5
290 x 10
290 x 10

Conv. DL 2" deficit:

220 x 12

SLDL:

130 x 10

[scottmitchell74]

Feb 5 - Squats

130 x 8
220 x 5
290 x 5 x 5

Feb 8 Deadlift

130 x10
200 x 5
250 x 2
300 x 10
300 x 10
300 x 10
300 x 10

Conv. DL 2"
200 x 5

SLDL 130 x 10

Feb. 14 - Squats

130 x 8
200 x 5
250 x 2
300 x 2
320 x 2
340 x 2
200 x 10


FS 130 x 10

Feb. 17 Deadlift

Pull Ups
x3
w/25# x 3
w/50# x 3
w/60# x 3

DL

130 x 8
220 x 5
290 x 1
340 x 1
360 x 2 x 8

SLDL 2" 180 x 10

[scottmitchell74]

Latest DL Day:

130 x 8
220 x 5
290 x 1
340 x 1
375 x 1

403 x 1 x 7

Conventional DL 2" deficit:

280 x 10

SLDL:
200 x 8

Pull Ups:

w/25# x 7
w/50# x 5
w/75# x 1
w/90# x 1/2...couldn't finish the rep!
BW x 10

[scottmitchell74]

DL Day:

130 x 8
200 x 5
250 x 3
300 x 7
300 x 12
300 x 12
300 x 12

Powercleans:

135 x 1 x 10

Pull Ups

w/25# x 5

[scottmitchell74]

Squat Day:

130 x 8
220 x 10
220 x 10
220 x 10
220 x 10

Front Squat:

220 x 3

Pause Squat - Deep as possible -

220 x 2 x 4

Seems simple, but I'm exhausted

[scottmitchell74]

DL Day:

130 x 8
220 x 5
290 x 1
343 x 8
343 x 8

Conv. DL 2" Deficit:
250 x 8

[scottmitchell74]

BP:

130 x 8
180 x 5
220 x 5 x 5

Db BP:
80 x 12

Plus assistance work