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 back..

#31 Postby vegan_rossco » Wed Feb 15, 2017 11:20 am

This has to be the billionth time I've left and rejoined the site forum but I've got some big news,
As soon as I'm married (this may) I'm gonna sign up for my first powerlifting meet!!
I've already joined the amateur British powerlifting Union and keeping an eye on meets in my area, or as close to the Isle of Wight as poss,
So anyway I'm gonna need to log workout here to keep me accountable :) would love to catch up with my vbb besties too ;)

Current body weight is 95kg so I have to decide whether to commit to 90kg or 100kg weight class, probably the former so would need to drop to 89kg to be safe!
Current 1rms are
Squat 165kg (ish)
Bench 125kg
Deadlift 205kg
Really not happy with my total considering my current body weight so it's time to step it up a gear!

Yesterday's workout
Squats
3x3 reps 130kg
2x3 reps 140kg
150kg x 5 reps
160kg x 3 reps

Pull ups 5x5

Leg curls, extensions etc.

I post a lot of training videos on my Instagram! Give me a follow @Rosscosgrove
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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Posts: 886
Joined: Wed May 22, 2013 5:03 pm

Re: Rossco's meet prep/powerlifting journal

#32 Postby HIT Rob » Wed Feb 15, 2017 1:51 pm

Hi Ross, good to see ya back and doing well, though theres quicker ways to end your life than marriage...must be a glutton for punishment like me;))

Some decent lifts going on there mate, no doubt youll do well, be follow your progress.

Rob

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

#33 Postby vegan_rossco » Thu Feb 16, 2017 11:29 am

Hey rob!! Glad you're still around dude, haha well we've been together since we were 18 and I'm closing in on 28 now ;) so it's about time we tied the knot!

Training today was dogshit, nothing felt right, rounded on the deadlifts despite them being light, forgot half my cues and had no real desire to be there. Oh wells, you win some you lose some!

DEADLIFTS
155kg/341lbs (75% ish of 1rm)
X 3 reps
X 3 reps
X 3 reps
X 3 reps
X 3 reps

BENCH (paused)
97.5kg/215lbs (80% ish of 1rm)
X 5 reps
X 5 reps
X 5 reps
X 5 reps
Decided against a 5th set, set 4 rep 5 was a big struggle and butt came off the bench..

Pull ups 5x5

Nice and boring, just how I like it, most likely resting for the rest of the week now, small chance i'll go in Saturday for some squats, hopefully I'll be feeling stronger than 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

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mrbear666
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Posts: 1436
Age: 33
Joined: Sat Nov 10, 2012 11:51 am
Location: wales

Re: Rossco's meet prep/powerlifting journal

#34 Postby mrbear666 » Thu Feb 16, 2017 5:53 pm

Ross!!! hows it going pal? i thought your island had floated away or something, good to see you back! :)
"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
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

#35 Postby vegan_rossco » Mon Feb 20, 2017 12:13 pm

mrbear666 wrote:Ross!!! hows it going pal? i thought your island had floated away or something, good to see you back! :)


All good thanks dude :D haha the islands still here unfortunately :p

Today's session was much better but was slightly fatigued from work, wasn't too much of a problem as it was a pretty light training day!




Squats!
130kg / 286lbs
X 5 reps
X 5 reps
X 5 reps

Sumo deadlifts! (I'm still deciding whether or not to switch to sumos permanently, they seem more forgiving on my lower back which has been rounding lately when pulling conventional)

155kg / 341lbs
X 3 reps
X 3 reps
X 3 reps
X 3 reps
X 3 reps

Pull ups 5x5

No time for assistance work, spend too long messing around


I post alot of my training videos on my Instagram if anyone's interested- il post up a link
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

#36 Postby vegan_rossco » Mon Feb 20, 2017 12:18 pm

https://instagram.com/p/BQvRw5pABG8/ There's a link to my latest training vid! I've got a bunch more on my profile
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

#37 Postby vegan_rossco » Tue Feb 21, 2017 9:58 am

Early session today, I'm starting to notice I'm spending way too much time chatting and hanging around lately!
I felt pretty strong today, bench didn't feel too comfortable but moved reasonably quickly

SQUATS!
70kg x 10 reps
110kg x 5 reps

132.5kg / 292lbs x 5 reps
132.5kg / 292lbs x 5 reps
132.5kg / 292lbs x 5 reps

BENCH
1 rep is paused on every set
100kg / 220lbs x 5 reps
100kg / 220lbs x 5 reps
100kg / 220lbs x 5 reps
100kg / 220lbs x 5 reps
100kg / 220lbs x 5 reps

Pull ups 5 x 5

And finished off with enough leg curls that my hamstrings grew a few Jean sizes..

Resting up 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: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#38 Postby vegan_rossco » Thu Feb 23, 2017 1:34 pm

squats felt strong today, but something's off with my deadlifts lately, will need some tweaking.

SQUATS
70kg x 8 reps
110kg x 5 reps
Working sets
135kg / 297lbs x 5 reps
135kg / 297lbs x 5 reps
135kg / 297lbs x 5 reps

DEADLIFTS
I'm pretty much giving up on pulling sumo, did a bit of both today and the conventional felt lighter, sumo felt a bit more comfortable though, especially on my lower back.

70kg x 10 reps
110kg x 8 reps

Working sets
157.5kg / 347lbs x 3 reps
157.5kg / 347lbs x 3 reps
157.5kg / 347lbs x 3 reps
157.5kg / 347lbs x 3 reps
157.5kg / 347lbs x 3 reps

Pull ups 5x5

Leg curls,

My training journal must look sooooo boring 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

User avatar
mrbear666
Elephant
Posts: 1436
Age: 33
Joined: Sat Nov 10, 2012 11:51 am
Location: wales

Re: Rossco's meet prep/powerlifting journal

#39 Postby mrbear666 » Fri Feb 24, 2017 1:47 pm

good job on the deads mate, watch that lower back though you are well into the danger zone with weight now :shock: did you see eddie halls world record? thats the most insane lift ive ever seen :o
"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
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

#40 Postby vegan_rossco » Tue Feb 28, 2017 4:04 am

mrbear666 wrote:good job on the deads mate, watch that lower back though you are well into the danger zone with weight now :shock: did you see eddie halls world record? thats the most insane lift ive ever seen :o



im just so unsure whether to pull sumo or not, it's just so much more comfortable right now but everyone's trying to talk me out of it haha
Deadlifting a bit later today so il just see what happens
Yeah I heard about eddies WR just after it happened but had to wait until Christmas to actually see it, was incredible and well deserved, Jerry Pritchett could have pulled it too though if he hadn't pulled a hamstring

Yesterday's workout
SQUATS
140kg / 308lbs x 5 reps
140kg / 308lbs x 5 reps
140kg / 308lbs x 5 reps

BENCH PRESS
went for volume and am currently suffering for it :psycho:
Vid on my Instagram
50kg / 110lbs x 15 reps
90kg / 198lbs x 14 reps
100kg / 220lbs x 8 reps
110kg / 242lbs x 1 rep... Literally fried after the previous sets and wasn't willing to go through the pain haha

Pull ups
5x5
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

#41 Postby vegan_rossco » Tue Feb 28, 2017 10:05 am

DEADLIFTS!
Conventional only, basically gave up on sumos now aha

After warm ups

160kg / 352lbs x 3
160kg / 352lbs x 3
200kg / 440lbs x 1
210kg / 462lbs x 1 PERSONAL BEST!
Stoked, wasn't even aiming for pbs today but the 160kg moved way too fast
215kg / 473lbs 2 failed attempts, moved quick off the floor but nothing past the knees.

Block pulls
Did these off of 20kg crossfit plates (which is all they're good for)
200kg / 440lbs x 1 rep
180kg / 396lbs x 3 reps
180kg / 396lbs x 3 reps
160kg / 353lbs x 5 reps

Pull ups 4x5
1 amrap, managed 10 reps

Lots of leg curls 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
Age: 28
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#42 Postby vegan_rossco » Tue Feb 28, 2017 10:06 am

I'm giving Eddie halls deadlift programme a go, desperate for that 500lb / 227.5kg deadlift!!
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

#43 Postby HIT Rob » Wed Mar 01, 2017 1:22 pm

Hey Ross, looking good mate, I think if I was to DL that much id be like your man thats back snapped on youtube lol. Reckon youll hit 5he 500lber before the contest is May?

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

#44 Postby vegan_rossco » Wed Mar 01, 2017 2:53 pm

HIT Rob wrote:Hey Ross, looking good mate, I think if I was to DL that much id be like your man thats back snapped on youtube lol. Reckon youll hit 5he 500lber before the contest is May?

Weddings in May dude! Will be signing up to the closest meet I can as soon as I land back in the UK after my honeymoon haha :)
Most likely to be the end of the year so yeah I hope I can get the 500lber!

How's everything with you anyway man?? Still in that HIT life?
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

#45 Postby HIT Rob » Wed Mar 01, 2017 4:27 pm

Ah, am with ya now lol. At the rate your going you'll be heading for a 550 or more. Something a guy Ive been following on HIT forums now for several (who deadlifted 620lb @165lb https://m.youtube.com/watch?v=d8DQIFUyB0Q), said "strength is finite, and with good programming you'll reach your upper limits quicker than you think". From what ive seen in those trying to optimise strength/skill in specific lifts (natural trainee's of course), he seems to be right on the money with that statement.

Alls good here mate, and indeed...still HIT to the core baby:) In fact the misses asked me what did i want for our 20th wedding anniversary at the end of the month, thinking of adding a heavy duty and/or HIT Mafia tattoo on my forearm/s...faithful to the core lol.


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