Rossco's meet prep/powerlifting journal

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

Re: Rossco's meet prep/powerlifting journal

#76 Postby vegan_rossco » Thu Apr 27, 2017 8:51 am

Cheers Mike-!!! I've had possibly the best two days of training this week ever!!

Yesterday's deads
SPEED DEADLIFTS
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps
All realllllly fucking quick!

Overhead was a right off to be honest, niggles in my shoulder need looking at.. Won't bother logging it until the shoulder is mended.

HEX BAR DEADLIFTS
150kg x 5 reps
170kg x 3 reps
190kg x 3 reps
200kg x 2 reps
220kg /484lbs x 1 rep!
240kg /528lbs x 1 rep!
Video on my Instagram of the last two sets,
I know it's only a hex bar but locking out 240kg was a real confidence booster!
De finely could have gone heavier but I needed to be fresh for the atlas stones tomorrow (today) and I'm too close to pr week to get myself injured
Finished off with hamstring curls


Today!!! (Like half hour ago)
SPEED SQUATS!
90kg x 3 reps
90kg x 3 reps
90kg x 3 reps
90kg x 3 reps
90kg x 3 reps
90kg x 3 reps
90kg x 3 reps
90kg x 3 reps
All done with the SSB, all went up pretty quick!

BENCH PRESS (heavy)
After warm ups...

107.5kg /236lbs x 5 reps- easy.
107.5kg /236lbs x 5 reps- slightly harder.
107.5kg /236lbs x 5 reps- even easier than set 1..

ATLAS STONES!!!!
did a few run throughs, from 40kg up to 100kg. And then attempted the big 120kg stone!

120kg /264lbs stone - lowest platform!
Went up quick into my lap but struggled getting it on the platform, got there eventually!

Threw the 100kg around like it was nothing, easily put it on the 3rd platform along, got to be like 5ft something.. The highest is just under my height (6ft)

Finished off with some tricep push downs

The skin and hair on my forearms is all ripped and bruised... Gonna need a long weekend of recovery now
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 meet prep/powerlifting journal

#77 Postby vegan_rossco » Sat Apr 29, 2017 11:47 am

https://www.instagram.com/p/BTecldLgm-y/

Atlas stone from Thursday!
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 meet prep/powerlifting journal

#78 Postby vegan_rossco » Mon May 01, 2017 8:56 am

Fucked training off for the day, overheard it was heaving in there as it's probably the only gym in my area that isn't closed for bank holiday Monday. .
Will be in tomorrow morning first thing! SKWAAATS (and bench)
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 meet prep/powerlifting journal

#79 Postby vegan_rossco » Tue May 02, 2017 9:53 am

SKWATS! Went really well, no issues really.

SQUATS
150kg / 330lbs x 3 reps
150kg / 330lbs x 3 reps
150kg / 330lbs x 3 reps

PAUSED SQUATS (beltless)
100kg / 220lbs x 5 reps
100kg / 220lbs x 5 reps
100kg / 220lbs x 5 reps

SPEEED 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

all very quick! Getting close to max testing so I'm liking how this is going!

finished off with some tricep push downs,
Training deadlifts and log tomorrow, hopefully with some strong friends ;)
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 meet prep/powerlifting journal

#80 Postby vegan_rossco » Wed May 03, 2017 9:27 am

I've booked myself in for my first strongman comp!!!!
https://www.facebook.com/events/207262743069495/?ti=icl


Although as it's October it'll be my second... Isle of wights strongest man is September I think but no details as of yet. This one is in Sussex which is probably a 2 hour drive which means 5am ferry to the mainland :,( big group of guys from my gym all going should be fun :)

Will train specifically for it once the push pull is out the way :)

anywayssss

DEADLIFTS
3 singles at 90%

200kg / 440lbs x 1 rep (nice and easy)
200kg / 440lbs x 1 rep
200kg / 440lbs x 1 rep (not quite a grinder but pretty slow)

Log press
50kg x 5 reps
50kg x 5 reps
60kg x 3 reps
60kg x 3 reps
60kg x3 reps
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps

VIKING PRESS
30kg x 5 reps
40kg x 5 reps
50kg x 5 reps
50kg x 5 reps
50kg x 5 reps

Seriously need to fucking sort out my pressing...

HEX BAR DEADLIFTS
Honestly wasn't in the mood for these...
150kg x 5 reps
170kg x 3 reps
190kg x 3 reps
.....

finished with some seated rows (plate loaded machine. )

Taking tomorrow off! In again on Friday
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
Gorilla
Posts: 886
Joined: Wed May 22, 2013 5:03 pm

Re: Rossco's meet prep/powerlifting journal

#81 Postby HIT Rob » Wed May 03, 2017 5:11 pm

Getting stronger my friend!!

Contest well be a blast, maybe me and Mike should go with bom-boms and be like cheerleaders "is bananas B-A-N-A-N-A-S, I said this shit - is bananas":)

To your sucuss:)

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

Re: Rossco's meet prep/powerlifting journal

#82 Postby vegan_rossco » Thu May 04, 2017 6:35 am

HIT Rob wrote:Getting stronger my friend!!

Contest well be a blast, maybe me and Mike should go with bom-boms and be like cheerleaders "is bananas B-A-N-A-N-A-S, I said this shit - is bananas":)

To your sucuss:)


I think you should! ! Bound to win if you do! ;)


I'M MEETING TERRY HOLLANDS!
he's coming to our gym in August to teach stone technique and bus pulling :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

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

Re: Rossco's meet prep/powerlifting journal

#83 Postby vegan_rossco » Fri May 05, 2017 1:21 pm

Today fucking ruined me! Such a good session, covered in bruises!

BENCH PRESS
115kg / 253lbs x 3 reps
110kg / 242lbs x 3 reps
110kg / 242lbs x 3 reps

SPEED SQUATS!
these have never moved so quickly! Feeling positive about max testing now!

8 sets!
90kg / 200lbs x 3 reps

ATLAS STONES
lots of stone runs,..

40kg-60kg-80kg-100kg

40kg-60kg-80kg-100kg

40kg-60kg-80kg-100kg

120kg reallllly easily!

140kg wasn't going up today..

SLED DRAGS / PULLS
basically put 50kg on the sled with my friend sitting on the top of it. Total weight 135kg

Finished off with triceps pushdowns
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 meet prep/powerlifting journal

#84 Postby vegan_rossco » Sat May 06, 2017 9:00 am

I think its safe to say the forums dead.
Don't think I'll be logging here much anymore
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
Elephant
Posts: 1436
Age: 33
Joined: Sat Nov 10, 2012 11:51 am
Location: wales

Re: Rossco's meet prep/powerlifting journal

#85 Postby mrbear666 » Sat May 06, 2017 4:18 pm

I think it is pal, cant say we didnt try though! Got your email now though so i'll stay in touch if we dont meet again here.
"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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