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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Fri Oct 11, 2013 4:08 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
THURSDAY 10th OCTOBER

PRE-WO:

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Large bowl of vegetables with curry sauce & coconut rice

Image

CARDIO

PORT HILLS HILL RUN

DIST: 10.3km
TIME: 0.59
AVE SPD: 10.47kph
BW: 132

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Fri Oct 11, 2013 4:10 pm 
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Posts: 3840
Location: Christchurch, New Zealand.
FRIDAY 11th OCTOBER

PRE WO:

Image

2 x slice rye bread, vegetable pattie with pear and sultana chutney + salad

ALL ROUND CONDITIONING SESSION

Image

BW: 131
45mins

1 x ARM D.BELL SHOULDER PRESSES (reps performed for each arm)
44 x 6
53 x 5
66 x 4

INC. BENCH
BAR x 12
88 x 10
110 x 8
132 x 8
155 x 8

CGBP
88 x 8
110 x 6
132 x 6

D.BELL CHEST PRESS
53 x 8
62 x 8

WG DIPS w 44lb PLATE HANGING FROM BELT
10
10
10

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Fri Oct 11, 2013 7:40 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Oh I am just gonna have to come visit!!!!

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Sun Oct 13, 2013 9:39 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Aaarrggghhh, haven't trained since Friday as I've had toothache all weekend and yesterday ended up having to get a root canal done. Back at the dentists tonight to get it sealed up. Toothache has to be one of the worst pains ever !!

So... I just bought myself some new Puma's, they look badass and I bought them with the view that they're gonna look sweet as to pull in. I'm going to compete again at the Canterbury Champs in April and hopefully from there I can qualify for the Nationals in August. I've got that 187.5kg DL in my sights, would love to hit 190kg and get a NZ record to my name ~ I'm not underestimating that feat though. Works out at a 3.22 x bw pull :?

Image

Image

Will try the new Puma's out tomorrow morning, day of the deadlift haha 8)

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Tue Oct 15, 2013 3:36 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
TUESDAY 15th OCTOBER

PRE-WO:

Image

DEADLIFT NIGHT: Trying out the new shoes and working up to pulling some doubles 8)

Image

BW: 130
50mins

U.HAND B.BELL ROWS
88 x 15
110 x 12
110 x 10
132 x 9

CONVENTIONAL DL's (belt on for the doubles, no chalk)
132 x 10
176 x 6
220 x 4
264 x 3
286 x 3
308 x 2
330 x 2
330 x 2
220 x 10

** Felt good tonight, no problems with the couple of sets of doubles

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Wed Oct 16, 2013 3:39 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
Some great lifting MF:)

Hey, been meaning to ask ya something, i'm not big on supplements, however my trainer has been going on in my ear to take a protein supplement (at least for post-workout), when i was a vegetarian i used whey (briefly), but since becoming vegan i've not yet tried any vegan protein supplements, i notice you use a couple of different one's, in your experience, what would be the best quality V protein supplement?

Thanks
Rob


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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Thu Oct 17, 2013 7:35 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Duuuuude!! How ya doing?? I'm all settled in now bud ;)

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Fri Oct 18, 2013 7:04 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
I hope you have a fancy velour track suit and a fuzzy kangol hat to go with those sweet kicks! If you do, obviously you must snap a photo of you pulling heavy wearing all that!

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My strength log
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vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Sun Oct 20, 2013 4:22 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
HIT Rob wrote:
Some great lifting MF:)

Hey, been meaning to ask ya something, i'm not big on supplements, however my trainer has been going on in my ear to take a protein supplement (at least for post-workout), when i was a vegetarian i used whey (briefly), but since becoming vegan i've not yet tried any vegan protein supplements, i notice you use a couple of different one's, in your experience, what would be the best quality V protein supplement?

Thanks
Rob

Thanks Rob. Yeah, I've tried quite a few and I've settled on one (for now) which I have been using for the last few months. Covers all of your nine essential and non-essential amino acids and it tastes great ~ which incidentally is why I'm not using SunWarrior anymore. Comparing the two of them, the Clean Lean Protein is naturally a little sweeter, mixes a lot easier and tastes smoother; SunWarrior is a little grainer and just seems quite bland in comparison. Having said that I do really like the nutritional panel of it and I don't doubt its' high quality, the taste just isn't for me though :?

Image

http://www.nuzest.co.nz/clean-lean-protein

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Sun Oct 20, 2013 4:25 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
vegan_rossco wrote:
Duuuuude!! How ya doing?? I'm all settled in now bud ;)

Great to hear, bit stressful moving house aye? Good to hear you're all sorted out, did you have far to move?

asparagus wrote:
I hope you have a fancy velour track suit and a fuzzy kangol hat to go with those sweet kicks! If you do, obviously you must snap a photo of you pulling heavy wearing all that!

Sounds like a challenge haha ?! :D

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 Post subject: QUICK UPDATE FOR Y'ALL
PostPosted: Sun Oct 20, 2013 4:26 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Gym hasn't been a priority towards the end of last week, just coming into the final week or so of acquiring our new business so it's been crazy with the amount of stuff to get done with lawyers, accountants etc.

Sorry I haven't been on here much lately, I will be back training again soon. I actually took a little time out yesterday to look over next years meets and plan out which ones I want to focus on :wink:

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Mon Oct 21, 2013 6:56 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Good luck with the new business james! It sounds so exciting :)

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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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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Mon Oct 21, 2013 7:09 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Cheers Ross! Just relaxing with a coffee in my new mug, ahhhh the simple pleasures of life haha 8)


Attachments:
You're a mug.jpg
You're a mug.jpg [ 58.84 KiB | Viewed 1198 times ]

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Mon Oct 21, 2013 11:33 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
MONDAY 21st OCTOBER

PRE-WO:

Image

Coconut rice, steamed veges, cashew nuts & spicy mushroom balls :P


CHEST/SHOULDERS
BW: 131
50mins

Paused Bench
BAR x 15
88 x 10
132 x 8
154 x 6
154 x 6

CG Cable Pressdowns
44 x 12
44 x 12

Inc. D.Bell Spoon press
48 x 7
48 x 7
48 x 7

Standing 1 x Arm D.Bell Shoulder press
22 x 10
26 x 10
31 x 10

Core work
5mins

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 Post subject: Re: Squat, bench, DL & occasional running
PostPosted: Fri Oct 25, 2013 1:18 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
FRIDAY 25th OCTOBER

PRE-WO:

Image

Steamed vegetables, black pepper soy steak and coconut rice


DEADLIFT & SQUAT NIGHT

BW: 130
65mins

BRACED U.HAND D.BELL ROWS
48 x 12
66 x 10
66 x 8

CHINUPS
8
8
8

CONVENTIONAL DL's (no belt, chalk or PED's)
132 x 12
132 x 8
220 x 8
220 x 5
264 x 5
308 x 3
308 x 3
308 x 3

PARALLEL BOX SQUATS (w pause on bench)
BAR x 12
88 x 8
110 x 8
132 x 8
154 x 7
176 x 6

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