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Re: Rossco's log!

Posted: Mon Jan 14, 2013 2:38 pm
by vegan_rossco
mrbear666 wrote:chalk? shits getting serious :shock:

Haha innit man 8)

Re: Rossco's log!

Posted: Mon Jan 14, 2013 3:09 pm
by Mini Forklift Ⓥ
Next thing you'll be buying a thick belt and sniffing ammonia mate. You're on that slippery slope haha.

Re: Rossco's log!

Posted: Mon Jan 14, 2013 6:27 pm
by asparagus
Hey rossco - replying to your post from my journal:

I've started a cycle of MadCow (no, I'm not eating Bovine spongiform encephalopathy cultures) as while I liked the format of Wendler's 5/3/1, the advancement was a little slow for me at the time.

MadCow is structured similarly to Stronglifts, in that you squat every day, and only do the same 5 main lifts. However, instead of increasing the weight each workout, you increase it each week, and only do OHP/Deadlift 1/week as opposed to 3/2 weeks on Stronglifts. I've written up the plan in this post here:
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=24355&start=195#p307662

Re: Rossco's log!

Posted: Mon Jan 14, 2013 7:22 pm
by Mini Forklift Ⓥ
Interested to see how you respond to that, I couldn't imagine squatting every day.

Re: Rossco's log!

Posted: Mon Jan 14, 2013 7:22 pm
by Mini Forklift Ⓥ
Nah actually I take that back. I could imagine myself squatting every day and it would be an interesting approach for sure.

Re: Rossco's log!

Posted: Tue Jan 15, 2013 2:22 pm
by asparagus
I'm not actually squatting "every" day, but on every day that I lift so only 3 days per week and Wednesday is light squats.

Re: Rossco's log!

Posted: Tue Jan 15, 2013 4:11 pm
by vegan_rossco
Cheers for the info asparagus! I'll check it out :)

Re: Rossco's log!

Posted: Wed Jan 16, 2013 10:42 am
by vegan_rossco
5/3/1 week 2 workout 2, wednesday 16/01/13
awesome workout today, I trained from home on my own and got shit done 8) forgot to charge the camera so no film.. sozza!

Deadlifts
warmups
20Kg x 8
50Kg x 5
working sets
72.5Kg x 3
82.5Kg x 3
100Kg x (3 or more) 6

Military press
warmup sets
20Kg x 8
20Kg x 8
working sets
30Kg x 3
35Kg x 3
42.5Kg x (3 or more) 7

pendlay rows
42.5Kg x 8
42.5Kg x 6
42.5Kg x 6
50Kg x 5
50Kg x 5

Chins
x5
x5
x5

lateral raises
5Kg plates (each arm) x 10
superset bent over, 2.5Kg plates x 10 <-- did this 3 times

now stretching and cooling ready to stuff my face ;), feeling okay today, uncles funeral is next week and as he was a southampton football club fan all the men have to wear southampton shirts, I thought that was a lovely gesture :)

Re: Rossco's log!

Posted: Wed Jan 16, 2013 8:19 pm
by dresende
Nice and consistency in trainning.
Sorry for your lost.
all the best

Re: Rossco's log!

Posted: Thu Jan 17, 2013 2:45 am
by Mini Forklift Ⓥ
That'll be a real nice touch with the shirts. I have a good connection myself with Southampton as I worked on the QE2 for 5yrs ~ Southampton was her home. I spent a lot of time down there, cool city.

Good session above, hope you are charging your camera now ?! I'm also doing what you are doing mate, stuffing my face haha.

Re: Rossco's log!

Posted: Thu Jan 17, 2013 12:20 pm
by PoPe
yo, im gonna hook you up with the best pullup advice i ever got. weighted negatives, and holding top and bottom position until you die. i did that for 2weeks and in 4weeks could do muscle ups on rings. i hope it helps you as much as it did me :D

Re: Rossco's log!

Posted: Thu Jan 17, 2013 12:55 pm
by vegan_rossco
yeah it's all charged and ready for next time jim :) Gonna get myself some squat stands at some point, it is going to suck not using the safety bar any more though :(
the city of southampton has given me some bloody good memorys, lovely place and good music venues

cheers pope! I'm not too fussed about pullups but will give that a try at some point :)

Re: Rossco's log!

Posted: Thu Jan 17, 2013 2:52 pm
by Mini Forklift Ⓥ
LOL.

I actually can't recall many BB'ers that have chalk in their bag, just PL'ers. So yes, I would say the shit is getting serious.

Re: Rossco's log!

Posted: Thu Jan 17, 2013 3:10 pm
by vegan_rossco
I got the idea from one of asparagus' videos! Was pretty helpful with the deadlifts my back/legs gave out before my grip for once :p

Re: Rossco's log!

Posted: Thu Jan 17, 2013 7:29 pm
by Mini Forklift Ⓥ
Yeah, it definately makes a difference. That's the reason I try not to use the stuff much as it just gives me an 'extra' when it comes to meet day. If I wasn't competing at all I'd probably use it on a lot more of my heavier stuff.

Much on for the weekend mate?