Rossco's meet prep/powerlifting journal

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vegan_rossco
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Re: Rossco's meet prep/powerlifting journal

#61 Postby vegan_rossco » Thu Apr 06, 2017 8:04 am

I should not have gone in today.. I feel absolutely mashed right now!!!
I need to be a bit more careful that I don't slip too far into strongman that I'm not using specificity and getting my PL lifts up haha

SQUATS!
I'm going to utilise Eddie halls programme for deadlifts on these now, with a few slight adjustments, so today was all about speed!! 21 reps in total with 50% of my new desired max (I want 180kg/405lbs)
I used the safety squat bar to give my elbows, wrists and shoulders a little rest.

90kg/200lbs x 3 reps
90kg/200lbs x 3 reps
90kg/200lbs x 3 reps
90kg/200lbs x 3 reps
90kg/200lbs x 3 reps
90kg/200lbs x 3 reps
90kg/200lbs x 3 reps

LOG PRESS!
had a discussion last night about improving my overhead strength, luckily the neutral grip of the log doesn't feel uncomfortable on my shoulder so it's time to build that strength!
Nothing impressive today but I'm working on it.

45kg/100lbs x 5 reps
45kg/100lbs x 5 reps
55kg/121lbs x 5 reps
55kg/121lbs x 5 reps
55kg/121lbs x 5 reps
45kg/100lbs x 8 reps
45kg/100lbs x 6 reps

FARMERS WALKS
lower back is aching and sore from deadlifts so I couldn't shift too much weight today.

50kg/110lbs in each hand for 30 metres
60kg/132lbs in each hand for 30 metres
70kg/154lbs in each hand for 30 metres
70kg/154lbs in each hand for 30 metres

Finished with some arms, tricep pull downs and ummm...curls...

Taking the weekend (including Friday) off, heavy session on Monday planned! :D
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

HIT Rob
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Re: Rossco's meet prep/powerlifting journal

#62 Postby HIT Rob » Thu Apr 06, 2017 11:12 am

vegan_rossco wrote:Hey rob, I'm sitting at around 95kg body weight atm and had every intention of cutting down to 90kg to compete at that weight, but after a discussion with someone tonight who really knows his stuff I've been convinced to stay where I am and just stay in the 100kg weight class giving me 5kg of room to bulk up ;)
Well I'm not vegan now as you may know already, just veggie, been knocking back those skyr yoghurts (50g of protein each!!!) but also going pretty high carb (loving my roast potatoes!)

Tonight was pretty cool! A group of really strong guys invited me to the gym for an evening deadlift session and I loved it! Didn't get much else done as I'm up at 5am tomorrow for work.... The atmosphere was incredible!! i can never go back to a commercial gym! Anywaysss here goes

DEADLIFTS!!
After warm ups
...
175kg/385lbs x 4 reps.. Missed the 5th
175kg/385lbs x 5 reps
175kg/385lbs x 6 reps! Grinded through those last two.

Then literally just some pull downs on the ISO machines they have, some guy was using the AstroTurf and after waiting for 20 minutes to do some medley stuff I just gave up and went home haha
Back in tomorrow afternoon for squats and logs ;)




Ps Mike, I'm gonna start putting more strongman vids onto my Instagram, you don't need an account to have a browse so feel free to check it out :) just search rosscosgrove


Hey Ross, the 100kg sounds the ticket as with that extra weight will come more strength. Remember this tuna salad / chicken and sweet potato munching donut at work saying to me one time, my diet wasnt very good for a gym enthusiast, I laughed at him and say best of luck optimising strength and power eaten "clean", then took another bit of my king size mars bar washed with coke lol.
All joking aside, I lived in the same town as Glenn Ross and seen him about all the time, there's a well known cafe/bakery I seen him in once with his wife and child, he had 2 foot long rolls with chicken, cheese and slaw hanging out of them, a bowl of beef stew, 2 cream buns and a pint of coke, minis the meat thats my kinda eaten;)

Same here with the veggie mate, love Skyr, its 80% casein, 20% whey, good before bed:) I get the plain one and mix in vanilla powder or cacao, or sometimes just through a scoop of whey or rice protein in....umm umm;) Also loving the chocolate flavoured rice cakes with peanut or almond butter, and dont start me on spuds (remember were am from), I get baby spuds, slice them bitches up and boil em, then drain them of and fry them in the pan with butter \:D/

Right thats it....am off, hungry as fcuk now:)

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mrbear666
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Re: Rossco's meet prep/powerlifting journal

#63 Postby mrbear666 » Thu Apr 06, 2017 12:11 pm

Did i hear someone say potatos??????????? i love spuds....... 4 baked potatos with avacado spread and hot rice with a veg oxo cube crumbled over it on a big plate, nothing stops me after that!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com

HIT Rob
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Re: Rossco's meet prep/powerlifting journal

#64 Postby HIT Rob » Thu Apr 06, 2017 4:35 pm

mrbear666 wrote:Did i hear someone say potatos??????????? i love spuds....... 4 baked potatos with avacado spread and hot rice with a veg oxo cube crumbled over it on a big plate, nothing stops me after that!


You monster! :prayer:

vegan_rossco
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Re: Rossco's meet prep/powerlifting journal

#65 Postby vegan_rossco » Fri Apr 07, 2017 9:03 am

Hahaha you guys! :D
No potatoes so far today just lots of bagels :p


IVE SIGNED UP FOR MY FIRST MEET!!! 2nd July this year!
it's a push/pull which I'm not stoked about, and the weight category's are only under 90kg and 90kg+ as its a small gym to save time. So I've got to make a decision, cut 5kg or bulk like a motherfucker! ....
I choose the latter! (Obviously)

It's being held at the gym where I train so thats a positive, time to build the poverty bench!

Goals are:
230kg deadlift
130kg bench (at least)
I'm under no illusion that il even come close to winning, there are some fucking monsters on this island! But it's all a confidence boost for me so when it comes to a sanctioned meet il be ready!!
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

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mrbear666
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Re: Rossco's meet prep/powerlifting journal

#66 Postby mrbear666 » Fri Apr 07, 2017 3:04 pm

Sweet mate, time to eat eat eat....will be a good experience!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com

vegan_rossco
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Posts: 1681
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#67 Postby vegan_rossco » Mon Apr 10, 2017 10:22 am

Yeah I'm look No forward to it :)
Training for the push pull has begun!!
I'm applying the same principles in eddie halls deadlift programme to this training cycle in bench press, but I'm gonna do it in half the time because I've gotta get my ass in gear!!

BENCH PRESS
90kg/200lbs x 10 reps
90kg/200lbs x 10 reps
90kg/200lbs x 10 reps
Easy stuff really!
Felt like carrying on so drop set to 60kg/132lbs for some close grip pressing got about 12 reps.

LOG PRESS
I'm using Jim Wendlers 5/3/1 for my log pressing!
Warm ups
30kg x 4
45kg x 4
45kg x 4
Working sets
50kg/110lbs x 5 reps
55kg/121lbs x 5 reps
60kg/132lbs x (5 or more) 7 reps, could have been more but triceps were fried making lockout really tough.

Did some tricep pull downs and some shoulder lateral raises, just a few sets to failure each.


Squatting tomorrow with some speed deadlifts to finish
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

vegan_rossco
Batman
Posts: 1681
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Joined: Thu May 05, 2011 6:15 am
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Re: Rossco's meet prep/powerlifting journal

#68 Postby vegan_rossco » Tue Apr 11, 2017 12:00 pm

Hopefully at the weekend il get a chance to train with the powerlifting/strongman guys from my gym, currently they do evenings which is impossible for me as a 5/6am worker aha!
Alone today!! Which was fine, tried something new too!

SQUATS
(Eddie halls deadlift routine)
Knew I wouldn't get the 3x10 but I least wanted the 30 reps

120kg/264lbs x 10 reps
120kg/264lbs x 8 reps
120kg/264lbs x 7 reps
120kg/264lbs x 5 reps

Felt a bit sick after those haha

Speed deadlifts! (Again Eddie halls routine which calls for 10 sets of 2 at 50/60 % for speed)
I decided to use chains today as I've never used them before! Kinda awkward but looked pretty cool haha

100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2
100kg/220lbs +40kg/88lbs of chains x 2

Think I would have been better off going heavier on the bar with the chains, the momentum I picked up from the floor at that weight was too fast to feel them towards the top haha

Did some barbell rows on the plate loaded machine, and even did some lying leg curls on a plate loaded machine, wanted to get more done but so busy at home today!
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

vegan_rossco
Batman
Posts: 1681
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#69 Postby vegan_rossco » Fri Apr 14, 2017 2:36 pm

Gah! Forgot to log yesterday's training!
Really enjoyed it! Bit of a push day!
Was supposed to just be lighter speed reps on bench but I did that thing that us males do and ended up going heavy... At least it want till the end!

Speed bench!
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps

Competition bench (paused with press and rack command)
110kg/242lbs x 1 literally looked like another speed rep.. So I took it up a notch
120kg/264lbs x 1
definitely more difficult but still a pretty quick rep considering its 5kg off my max. Really looking forward to testing my maxes in a few weeks now, I can see big things coming!!
That 110kg was planned as my opener for the push pull meet.. Now it'll probably be a warmup ;p

Log press 5/3/1 week 2
Lots of warm ups at 30kg (empty log)
50Kg/110lbs x 3 reps
60kg/132lbs x 3 reps
67.5kg/149lbs x (3 or more) 4 reps. Could have been more but my triceps were shredded.

Finished up with loads of tricep push downs.

Training with the big boys tomorrow!! Got some heavy ass deadlifts planned :)))
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

vegan_rossco
Batman
Posts: 1681
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#70 Postby vegan_rossco » Fri Apr 14, 2017 2:43 pm

https://instagram.com/p/BSI_iXAgVAZ/

Little vid of the 100kg stone from the other week!
Will post up my deadlifts tomorrow too!
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

vegan_rossco
Batman
Posts: 1681
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#71 Postby vegan_rossco » Wed Apr 19, 2017 9:15 am

havehad the busiest weekend/week!!
Only trained yesterday and will get in tomorrow too!!
yesterday's
DEADLIFTS week 8 of my 12 week programme
Lots of warm ups
And then
187.5kg/412lbs x 3 reps
187.5kg/412lbs x 3 reps
187.5kg/412lbs x 3 reps
https://instagram.com/p/BTBtgIYA-rA/
There's the link if you wanna see the vid!

Speed squats! Super light today, all about the speed
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps
80kg/176lbs x 3 reps


Hex bar deadlifts
Can't remember the weight really...
110kg x 5 reps
130kg x 5 reps
160kg x 5 reps
160kg x 5 reps

Hamstring curls and bicep curls to finish, bench and log tomorrow-
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

vegan_rossco
Batman
Posts: 1681
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#72 Postby vegan_rossco » Thu Apr 20, 2017 8:26 am

Bench and log went well today!! Triceps are smashed up!

BENCH PRESS
after warm ups

100kg / 220lbs x 8 reps
100kg / 220lbs x 8 reps
100kg / 220lbs x 8 reps
All touch and go, no problems really!

CLOSE GRIP BENCH PRESS
just one set to failure,
70kg / 154lbs x 15 reps

Helped a friend of mine on the atlas stones and had to convince myself not to have a go today... Maybe tomorrow!

LOG PRESS
Warm ups
30kg / 66lbs x 8 reps
30kg / 66lbs x 8 reps
40kg / 88lbs x 8 reps

Working sets
60kg / 132lbs x 5 reps
60kg / 132lbs x 5 reps
60kg / 132lbs x 5 reps
60kg / 132lbs x 5 reps
I'm going to find a decent log/overhead programme to follow I think, not entirely sure on my 1rm though so might be best to find out before committing to a programme

Tricep push downs! Superset with the Viking press (no weight)

Seated tricep extensions to finish

Squats tomorrow! And maybe some atlas stones and medleys!
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

vegan_rossco
Batman
Posts: 1681
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#73 Postby vegan_rossco » Fri Apr 21, 2017 10:55 am

SQUATS!
Couldn't quite get the 3x8 so I compromised and did 4x6 so at least I got the 24 reps in!

130kg / 286lbs x 6 reps
130kg / 286lbs x 6 reps
130kg / 286lbs x 6 reps
130kg / 286lbs x 6 reps

Got sidetracked talking to friends and ended up on the atlas stones ;)
ATLAS STONES
Stone run (from high to low) 40kg, 60kg, 80kg, 100kg.
100kg /220lbs went up fucking quick!!

Tried the 120kg stone a few times but couldn't get it.

100kg stone on low platform
100kg stone on low platform
100kg stone on second platform pb!
Could have gone a platform higher I reckon but at this point my forearms were grazed and cut up.

Just did a bunch of leg extensions to finish, gym got a bit busy with grunting curl monkeys so I was happy to head home for some bagels!
Speed deadlifts on Monday! With some back assistance work.
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

vegan_rossco
Batman
Posts: 1681
Age: 27
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#74 Postby vegan_rossco » Mon Apr 24, 2017 7:20 am

Screwed up a bit today... Busy weekend of eating crap and sleeping badly

I left my knee sleeves at home and accidentally skipped my speed squats.. Was 2 sets in before I realised I was squatting heavy... And it didn't go well!

3 sets for 5 reps turned into 5 sets for 3 reps.
SQUATS
140kg / 308lbs x 3 reps
140kg / 308lbs x 3 reps
140kg / 308lbs x 3 reps
140kg / 308lbs x 3 reps
140kg / 308lbs x 3 reps

SPEED BENCH, 2 second pause at the bottom and explosive up
80kg / 176lbs x 3 reps
80kg / 176lbs x 3 reps
80kg / 176lbs x 3 reps
80kg / 176lbs x 3 reps
80kg / 176lbs x 3 reps
80kg / 176lbs x 3 reps
80kg / 176lbs x 3 reps
80kg / 176lbs x 3 reps


BACK HYPERTROPHY
ISO lat pull down

30kg x 10 reps
40kg x 10 reps
50kg x 8 reps
50kg x 8 reps

I used to pull 150kg on the pull down machine at my old gym, I guess all machines are different, got a real nice pump from this which was nice.

TRICEP PUSHDOWNS
5 sets to failure

Couldn't be fucked to do any curls haha
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

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mrbear666
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Re: Rossco's meet prep/powerlifting journal

#75 Postby mrbear666 » Wed Apr 26, 2017 2:33 pm

Loving the strongman stuff Ross keep it up!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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