Rossco's meet prep/powerlifting journal

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vegan_rossco
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Re: Rossco's meet prep/powerlifting journal

#46 Postby vegan_rossco » Thu Mar 02, 2017 10:34 am

HIT Rob wrote: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.


Yeah I hear ya, I want to be able to deadlift as much as poss in the 90kg category, I think the deadlift record in my fed (amateur) is like 250kg or something like that, so I'm working on the technique with some quicker and lighter reps.

Oh man that is true devotion if ever I've seen it hahaha! I'm considering this conversation a verbal contract now dude, no backing out you gotta get those tatts!!
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
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Re: Rossco's meet prep/powerlifting journal

#47 Postby vegan_rossco » Thu Mar 02, 2017 10:40 am

Terrible session today, just didn't eat enough and wasn't in the mood to lift! Still got it done I suppose.

SQUATS
142.5kg x 5 reps
142.5kg x 5 reps
142.5kg x 5 reps
5 reps is starting to get a bit ambitious at this weight now, I'm considering doing 5 triples from now on so I can keep the volume the same at least but have more recovery.

Bench, heavy paused singles.. That turned out to be a little too heavy for me today..
After warming up.
100kg x 1
105kg x 1
110kg x 1
120kg x 0 caught the pins at the bottom of the movement, lost my tightness, lost my breath and just screwed up the lift. Clambered out underneath the bar with only part of my ego still intact..
Finished with 2x3 @ 100kg

I'm starting a new bench programme as of next week so hopefully I can improve my poverty bench in time to compete.

Pull ups
3x5
2x8

Leg curls, lots of leg curls.
Last edited by vegan_rossco on Mon Mar 06, 2017 10:32 am, 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

vegan_rossco
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Re: Rossco's meet prep/powerlifting journal

#48 Postby vegan_rossco » Mon Mar 06, 2017 10:28 am

Good sesh today! Everything moved a reasonable speed, bench could have been quicker but my nagging shoulder pain and uncomfortable feeling in left tricep hindered me.

SQUATS
145kg / 319lbs x 3
145kg / 319lbs x 3
145kg / 319lbs x 3
145kg / 319lbs x 3
145kg / 319lbs x 3
I've been meaning to test my squat max lately, after I've hit my 500lb deadlift I want to give smolov jr a go.. I've heard it's pretty intense so don't wanna be deadlifting much at all whilst I'm doing it.

BENCH PRESS
(Touch and go)
60kg x 10
90kg x 10

(Paused bench)
112.5kg / 247lbs x 1
100kg / 220lbs x 3
100kg / 220lbs x 3
100kg / 220lbs x 3

Did some dips and pull ups to finish.
Deadlifts in the morning :))))
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
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Re: Rossco's meet prep/powerlifting journal

#49 Postby vegan_rossco » Wed Mar 08, 2017 12:18 am

Yesterday's deadlifts totally took me by surprise... I took my first leap into Eddie halls deadlift routine and not only could I just not keep up with it..wow I'm feeling it today too.
After speaking to a friend I'm sticking with it and taking my time with it to hit the prescribed weight and reps
DEADLIFTS
3x10 @ 70% (155kg) of my new desired max (220kg)

This is all I could manage, and they were all touch and go.
155kg / 341lbs x 8
155kg / 341lbs x 8
155kg / 341lbs x 6
I had to make up the reps with a couple of extra sets, ended with the 30 total reps at least...
Next week is speed reps at 50% so il manage that for sure aha

RACK PULLS
All at knee height, trying to build a stronger lock out, all done beltless and concentrated on dragging the weight up the thighs.
150kg x 5 reps
150kg x 5 reps
150kg x 5 reps
150kg x 5 reps

Pull ups 5x5

Leg curls to finish

Much needed rest today after a terrible night sleep and the sorest back I've ever felt 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

vegan_rossco
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Re: Rossco's meet prep/powerlifting journal

#50 Postby vegan_rossco » Thu Mar 09, 2017 9:37 am

SQUATS
I didn't put in enough time for warming and stretching due to some overconfidence..
Still, moved reasonably quickly and the last 3 sets were pretty easy

147.5kg / 324lbs x 3 reps
147.5kg / 324lbs x 3 reps
147.5kg / 324lbs x 3 reps
147.5kg / 324lbs x 3 reps
147.5kg / 324lbs x 3 reps
Once I can squat 160kg/352lbs for 5x3 or at least 3x3 il be testing my 1rm!

BENCH PRESS
Dynamic/speed reps
Maybe not as quick as they could have moved, still fighting some minor discomfort in my left shoulder.
80kg / 176lbs x 8 reps
80kg / 176lbs x 8 reps

Pull ups 5x5

Leg curls and leg extensions 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
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Posts: 1681
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Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#51 Postby vegan_rossco » Mon Mar 13, 2017 8:04 am

really good session today! I spent way too much time chatting but I got it all done

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

BENCH PRESS
all paused
100kg / 220lbs x 1
115kg / 253lbs x 1 easiest rep of the day..

100kg / 220lbs x 3
100kg / 220lbs x 3
100kg / 220lbs x 3
100kg / 220lbs x 3
100kg / 220lbs x 3

Pull ups 5x5
Leg curls to finish

This may potentially be the last week I train at my current gym, I'm trying out a new gym next week when it opens so il see how I feel after a session or two!
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
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Posts: 1681
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Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#52 Postby vegan_rossco » Tue Mar 14, 2017 9:47 am

DEADLIFTS
in Eddie Halls deadlift programme today is about moving the weight as quickly as possible so nice and light at just 60% of my new desired max, it was supposed to be 50% but I miss loaded the bar..
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps
120kg / 264lbs x 2 reps

Yep 10 sets hahaha I won't question the beasts program! Especially if it puts upwards of 10kg on my 1rm in the next 10 weeks

RACK PULLS
spent a bit of time working on my weak ass lockout.. Felt like I had the bar too high but roughly knee height
150kg / 330lbs x 5 reps
150kg / 330lbs x 5 reps
150kg / 330lbs x 5 reps
170kg / 374lbs x 3 reps

Pull up
4 x 5 reps
1 x 10 reps!!

That's all for today! Squat and bench on 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
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Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Rossco's meet prep/powerlifting journal

#53 Postby vegan_rossco » Wed Mar 22, 2017 11:28 am

Been away on my stag do and had a generally very busy week so haven't posted my recent workouts, so here goes .

Last Thursday's training
SQUATS
Max testing...
After warming up
150kg / 330lbs x 1
160kg / 352lbs x 1
170kg / 374lbs x 1 PB went up so easy so I made a bit of a jump on my next attempt...
180kg / 396lbs x 0... Almost got it but oh wellsss

Did a bunch of benching and stuff but can't remember,,,



Yesterday's training.
I JOINED A NEW GYM!
It's fucking awesome. Heavy focus on strength training, strongman and powerlifting equipment up to your eyeballs!! I'm in love haha

SQUATS
140kg / 308lbs 3 sets of 5 reps

Bench (paused) 115kg / 253lbs x 1
105kg / 231lbs 5 sets x 3 reps

ATLAS STONES!
I'm gonna start doing these once a week! Video on my Instagram @rosscosgrove
40kg stone highest platform
60kg stone second highest platform
80kg stone for a few reps on various platform heights. Will find out the exact heights of the platforms for next time! Go check out the Instagram vid


Today's training!
DEADLIFTS!!
160kg / 352lbs x 6 reps
160kg / 352lbs x 6 reps
160kg / 352lbs x 6 reps
160kg / 352lbs x 6 reps
Was supposed to be 3x8 but me and high rep deadlifts don't get along

Hex bar deadlifts
Not sure what weight I used as I didn't write it down but roughly 150kg for a bunch of sets for 5 reps

Farmer carrys!
40kg in each hand for 30metres
60kg in each hand for 30 metres
70kg in each hand for 30 metres
70kg in each hand for 30 metres
These were really tough!

Should be squatting/benching in 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
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Re: Rossco's meet prep/powerlifting journal

#54 Postby HIT Rob » Wed Mar 22, 2017 2:38 pm

Solid lifting Ross, always wanted to have a rip af the stones, knowing my luck id snap ma shit up lol. Doing you find you get the must bang for you buck with your mains lifts, I, e., no assistance work?

vegan_rossco
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Re: Rossco's meet prep/powerlifting journal

#55 Postby vegan_rossco » Thu Mar 30, 2017 10:04 am

Hey rob!! I love the stones mate so fun!
Yeah I like to go low on the assistance work although recently I've been doing a lot of strongman movements too, there's gonna be an Isle of Wights strongest man later this year and I wouldn't mind giving it s go provided my shoulder isn't playing up by then...

There's been rumours circulating that the British Powerlifting unions 2018 British qualifiers are gonna be hosted on the island at the gym where I train!! It's got me super excited!!!!

Anyways, this weeks training... I will keep on top of this!
I've forgotten my training from last Thursday so...

Monday
SQUATS
140kg/308lbs total of 24 reps
4 sets of 6 reps

Safety squat bar squats
All paused and all beltless
110kg/242lbs total 20 reps
4 sets of 5

Atlas stones!!
Lots of reps with the 60kg/132lbs stone
100kg/220lbs stone x 1 PB!!! On the lowest platform unfortunately but I'm working on it haha

My shoulder fucked up last Thursday so I wanted to rest it, did some arm work so at least when I do bench il have some arms to budge it haha



Wednesday
DEADLIFTS
Still on Eddie Halls deadlift programme which called for 10 sets of 2 at 50-60%

120kg / 264lbs 10 sets of 2, they were all very quick and technique felt spot on!


Hex bar deadlifts
150kg/330lbs 3 x 5 reps

Did some pull downs to finish


TODAY!
SQUATS !!
same as Monday, 24 total reps at 140kg/308lbs
Was a little sore from squats and deadlifts throughout the week so this was a lot more difficult today, ended up like
140kg x 4 reps
140kg x 4 reps
140kg x 4 reps
140kg x 4 reps
140kg x 3 reps
140kg x 3 reps
140kg x 2 reps
Those last 2 were shite.

Atlas stones!
Just did a bunch of reps with the 80kg/176lbs stone and some front squatting with the 60kg/132lbs stone

Farmers walk
40kg/88lbs in each hand for 30 metres
50kg/110lbs in each hand for 30 metres
60kg/132lbs in each hand for 30 metres
60kg/132lbs in each hand for 30 metres
I'm gonna start timing my heavier sets

Finished with arms, bis and tris supersets

There's a strongman open day/BBQ at my gym this Saturday that I've been invited to.. I find BBQS awkward for obvious reasons.. So might give it a miss 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

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mrbear666
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Re: Rossco's meet prep/powerlifting journal

#56 Postby mrbear666 » Fri Mar 31, 2017 12:29 pm

Hey Ross, training looks good, what are hex bar deadlifts? its cool that you get to do some strongman stuff i always wanted a set of atlas stones.
"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
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Re: Rossco's meet prep/powerlifting journal

#57 Postby vegan_rossco » Mon Apr 03, 2017 7:21 am

Hey mike! If you ever come to the Isle of Wight on your travels I would love to show you around The Strong Room! Best gym I've ever been to! I reckon you'd smash those atlas stones bud ;)
A hex bar is just a trap bar mate or a shrug bar whatever people call them you just stand inside of it to lift basically, if I ever compete in strongman il need to be good at those as it carries over to the car deadlift


Today's training was great! My shoulder is slowly on the mend! No more pain just a little discomfort!

SQUATS! 24 total reps at 140kg/308lbs
x 4 reps
X 4 reps
X 4 reps
X 4 reps
X 5 reps (ha what??)
X 3 reps

Did a little benching but kept it careful.

60kg x 5 reps
90kg x 3 reps
105kg /231lbs x 2 reps
105kg /231lbs x 2reps
105kg /231lbs x 2 reps
105kg /231lbs x 2 reps

farmers walks
40kg /88lbs in each hand for 30 metres
50kg /110lbs in each hand for 30 metres
70kg /154lbs in each hand for 30 metres
70kg /154lbs in each hand for 30 metres
Did a much lighter last set for speed
50kg/110lbs in each hand for 30 metres, was almost a sprint haha

MY SHOULDER MANAGED SOME PAIN FREE LOG PRESSING!!!! I'm fucking stoked about that haha , real light but I'm doing what I can atm.

Not sure on the log weight but think this is right.
LOG PRESS
45kg /100lbs x 5 reps
45kg /100lbs x 5 reps
Started super setting with tricep push downs too.
45kg /100lbs x 5 reps
45kg /100lbs x 5 reps
45kg /100lbs x 5 reps
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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Re: Rossco's meet prep/powerlifting journal

#58 Postby mrbear666 » Mon Apr 03, 2017 11:53 am

That would be cool Ross, looks a beautiful place. Ah right i thought it was some other type of fancy bar i hadn't seen! keep it up pal, im enjoying your journal with all the different stuff :D
"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

HIT Rob
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Re: Rossco's meet prep/powerlifting journal

#59 Postby HIT Rob » Tue Apr 04, 2017 4:57 pm

Stones and now logs, lucky son of a....I bet it has a good atmosphere, no monkeys playing on their phones etc. Whats you food intake like this weather Ross? Have you to stay a certian weight[list=][/list]?

vegan_rossco
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Re: Rossco's meet prep/powerlifting journal

#60 Postby vegan_rossco » Wed Apr 05, 2017 2:35 pm

Hey rob, I'm sitting at around 95kg body weight atm and had every intention of cutting down to 90kg to compete at that weight, but after a discussion with someone tonight who really knows his stuff I've been convinced to stay where I am and just stay in the 100kg weight class giving me 5kg of room to bulk up ;)
Well I'm not vegan now as you may know already, just veggie, been knocking back those skyr yoghurts (50g of protein each!!!) but also going pretty high carb (loving my roast potatoes!)

Tonight was pretty cool! A group of really strong guys invited me to the gym for an evening deadlift session and I loved it! Didn't get much else done as I'm up at 5am tomorrow for work.... The atmosphere was incredible!! i can never go back to a commercial gym! Anywaysss here goes

DEADLIFTS!!
After warm ups
...
175kg/385lbs x 4 reps.. Missed the 5th
175kg/385lbs x 5 reps
175kg/385lbs x 6 reps! Grinded through those last two.

Then literally just some pull downs on the ISO machines they have, some guy was using the AstroTurf and after waiting for 20 minutes to do some medley stuff I just gave up and went home haha
Back in tomorrow afternoon for squats and logs ;)




Ps Mike, I'm gonna start putting more strongman vids onto my Instagram, you don't need an account to have a browse so feel free to check it out :) just search 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


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