Rossco's journal

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vegan_rossco
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Re: Rossco's journal

#1141 Postby vegan_rossco » Thu Aug 13, 2015 12:06 pm

Haha you got it, mostly because the rain cools and calms me down, also it means the neighbours stay in their houses instead of pottering in their gardens and distracting me,

Well today was very disappointing... Barely ate today was so busy, and I spent a good amount of time waiting for my weight plates to turn up.
By the time they got here I wasn't much in the mood to train but I was determined to force myself!

Hit up deadlifts to see what I was capable of....

After loads of warm ups
90kg x 8 reps

150Kg x 2 reps (330lbs)

182.5Kg (401.5lbs) x 0 big fail. Couldn't get it past my knees even with a hitch.

175Kg (385lbs) x 0.. Now I know I've lifted its before..

170Kg (374lbs) x 1, just barely but no hitching.

Tried 182.5Kg with straps and at that point I couldn't even budge it from the ground.

To conclude:
-Eating a caloric deficit/losing weight will effect your strength more than you think
-Limiting the number of carbs you eat (or any macro nutrient for that matter) will greatly effect your performance.

My last complaint/excuse is that my abs were sore as hell from yesterday which made it difficult to use my belt correctly.

Oh wells, nothing ventured! I'm not disheartened, once I'm down to a lean 80Kg-78Kg I'm gonna slowly bulk up and then il be hitting 190Kg and beyond!
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

esqinchi
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Re: Rossco's journal

#1142 Postby esqinchi » Thu Aug 13, 2015 12:30 pm

You're crazy man! I wouldn't get too down on yourself for failing on the 400+lb deadlift attempt. One, that's a shitload of weight. Two, you had probably already depleted your stamina from doing a bunch of warmups. Maybe instead of performing the related exercise as a warmup, just do some cardio to ensure proper blood flow, followed by some light stretching in a similar motion to weed out any potential issues before loading. Also, does it make much sense to hit up 8 reps of a decent weight, and then 2 of a significant weight prior to your attempt at 1RM? Seems like the goal would be better served by simply attacking the 1RM first. Then, if you have anything left, go for strength building at lower weight/higher reps. Just a thought. Can imagine you lifting in the rain dude - quite a sight!

vegan_rossco
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Posts: 1681
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Re: Rossco's journal

#1143 Postby vegan_rossco » Thu Aug 13, 2015 3:06 pm

Yeah you may be right in regards to the warm ups, it's just that I get paranoid about warming up adequately on big lifts like that, I remember reading something by either Brandon Lilly or Eric Lillebridge, (cat remember who) that they knew of someone in their gym who deadlifted 75% of their max totally cold and tore a bicep, so I often overdo warming up.
Last edited by vegan_rossco on Thu Aug 13, 2015 3:11 pm, edited 1 time in total.
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

esqinchi
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Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's journal

#1144 Postby esqinchi » Thu Aug 13, 2015 3:10 pm

Holy fuck you don't want that happening! Warm up away then man.

vegan_rossco
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Posts: 1681
Age: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1145 Postby vegan_rossco » Thu Aug 13, 2015 3:12 pm

Hahaha yeah just a precaution, but as you said Im sure warming up the body without deadlifting would still be okay, like other exercises or jogging etc
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: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1146 Postby vegan_rossco » Fri Aug 14, 2015 10:15 am

Woke up today with more energy than I've had in a very long time! Good mood all day and good training session when I got home from work :)

Bench press!
(Had no spotter but had my 'spotter catchers' I dunno what else to call them ahha)

Warmed up shoulders and chest with dislocates (not literally) and arm circles holding weight plates

50Kg (110lbs) x 8 reps
60Kg (132lbs) x 8 reps
70Kg (154lbs) x 5 reps
80Kg (176lbs) x 3 reps (easily had a fourth but the bounce off my chest put it off balance)
80Kg x 4 reps
80Kg x 4 reps
85Kg (187lbs) x 2 reps
85Kg x 2 reps
85Kg x 2 reps (attempted a third but triceps were too fatigued to lock it out fully)

Had to rush out and buy a couple things but turned that into a 30 min power walk 8)

Came back home for 5 rounds of kettle bell swings! Well, a 10Kg weight plate is kind of like a kettle bell..
30 seconds on, 30 seconds off.

Called the session off here as I had too much to do at home (still do) might get a chance to squat tomorrow and I get to refeed on carbs tomorrow night/not count calories... I'm gonna go beserk hahaha
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

esqinchi
Elephant
Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's journal

#1147 Postby esqinchi » Fri Aug 14, 2015 7:32 pm

Potato chips, french fries (chips, I know), macaroni and cheez, bread, fucking cereal!!!!

vegan_rossco
Batman
Posts: 1681
Age: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1148 Postby vegan_rossco » Sat Aug 15, 2015 8:34 am

esqinchi wrote:Potato chips, french fries (chips, I know), macaroni and cheez, bread, fucking cereal!!!!


Haha crisps and chips! I'm drooling over the thought of cereal right now... I might start it off early and stay up late :p
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: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1149 Postby vegan_rossco » Mon Aug 17, 2015 10:10 am

Squatted yesterday but can't remember what I lifted....
Anyways, my carb up was amazing... Mostly chips hahaha

Benched today

Bench press

Light warm up and stretch and then

40Kg x 10 reps
70Kg (154lbs) x 5 reps
80Kg (176lbs) x 3 reps
80Kg x 3 reps
87.5Kg (192.5lbs) x 2 reps
87.5Kg x 2 reps
92.5Kg (203lbs) x 1 rep
92.5Kg x 1 rep
70Kg x 5 reps
70Kg x 5 reps

Did a bit of resistance band training but left it at that
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: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1150 Postby vegan_rossco » Tue Aug 18, 2015 10:03 am

Deadlifts!!
I took chris' advice and warmed up without much deadlifting prior to my big lifts!
Was feeling cocky and determined to hit a PB

182.5Kg (401lbs) x 1 rep!!! Was the worst looking thing I've ever seen and had a questionable lockout.. But I got there.

Wanted to see if I could hit 180Kg more comfortably

180Kg (396lbs) x 1 rep, still a terrible rep but at least now I know what I'm capable of!

150Kg (330lbs) x 2
150Kg x 2
130Kg (286lbs) x 4 reps
130Kg x 4 reps (sumo stance)
I liked doing full sumo deadlifts so I did a whole bunch of reps at 60Kg to get the form better

Pull ups
3x5 reps

Kettle bell swings
5 rounds, 30 seconds on, 30 seconds off with 10Kg plate (22lbs)
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

esqinchi
Elephant
Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's journal

#1151 Postby esqinchi » Tue Aug 18, 2015 4:01 pm

Nice dude! Did it work? Do you feel like you accomplished less because you went straight into the heavy weights instead of more volume by warming up with deadlifts before?

Nice work on the carbs mate. Sounds delicious!

vegan_rossco
Batman
Posts: 1681
Age: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1152 Postby vegan_rossco » Thu Aug 20, 2015 1:42 pm

Nah it was still a big victory :) but I do like doing loads of work prior to the bigger lifts :)

Did a bench session in the garden with a couple of friends today, got rained on real heavy and had to call it off earlier than I wanted..

Bench press
After warming up

60Kg x 12 reps
70Kg x 8 reps
80Kg x 4 reps
100Kg x 1 rep!

Switched to a closer grip
70Kg x 8 reps
60Kg x 13 reps
50Kg x 16 reps
50Kg x 12 reps
50Kg x 11 reps
Feeling the buuuuurn

DB overhead press
10Kg x (lost count but lots)
15Kg x 20 reps per arm
15Kg x 18 reps per arm
15Kg x 16 reps per arm

Shoulder lateral raises, drop set torture!
Lots and lots of reps until I couldn't move my arms...

I've been losing weight pretty steadily recently but starting to stall, weighing myself in the morning so fingers crossed,
Am also down to 11% body fat! I'm seeing some serious abs going on ;) and without the beans and grains I'm never bloated anymore which helps!
I do have a wide torso though... Looking it up and straight away it could be from deadlifts and squats... Dam though would never give those lifts up..
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

esqinchi
Elephant
Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Rossco's journal

#1153 Postby esqinchi » Thu Aug 20, 2015 1:59 pm

Damn dude that's lean! I wish I could get that low. Maybe I need to cut my oats in the morning?

vegan_rossco
Batman
Posts: 1681
Age: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1154 Postby vegan_rossco » Thu Aug 20, 2015 2:37 pm

Well it's certainly worked for me but that's not to say it'll work for everyone, The lack of bloating is fantastic, I feel so normal these days, and sorry to be crude but I haven't farted in a long time hahaha.
I would say it's worth a go dude :)
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: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's journal

#1155 Postby vegan_rossco » Sat Aug 22, 2015 9:47 am

Did a squat and deadlift session with some friends today, nothing major!

Squats
After warming up
60Kg x 15 reps
80Kg x 10 reps
90Kg (198lb) x 8 reps
100Kg (220lb) x 6 reps

Sumo deadlifts
Getting really good at sumos! Thinking of switching permanently ;)

60Kg x 10 reps
100Kg (220lb) x 5 reps
120Kg (264lb) x 4 reps
150Kg (338lb) x 2 reps ( sumo PB!)
150Kg ( x 1 rep
160Kg (352lb) x 1 rep (sumo PB!)

Real happy with this!! Just did a bit of assistance stuff nothing major!
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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