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 Post subject: Re: Rossco's log!
PostPosted: Fri Nov 02, 2012 12:04 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
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I fully support Wendler's program. I find I get bored sometimes, and I tend to work some different routines in if you're ever getting used to the routine. It's nice to have a change every now and then to keep your muscles on your toes.


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 Post subject: Re: Rossco's log!
PostPosted: Fri Nov 02, 2012 12:17 pm 
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Rabbit

Joined: Mon May 07, 2012 7:23 pm
Posts: 148
Toe muscles?

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 Post subject: Re: Rossco's log!
PostPosted: Fri Nov 02, 2012 1:04 pm 
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Batman
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Location: Isle of Wight, England
It does look good, had a browse earlier and read an interview with the man himself and I've gotta say I was less than impressed at how arrogant and aggressive he comes across.. not that I care as long as his programme works ahha

Friday 2/11/12 Bodyweight 79Kg ish
Tonights playlist consisted of Your Demise, The Red Chord and Dead Swans, everything is better with hardcore.

Dead lifts!
40 Kg x 5
60 Kg x 4
80 Kg x 4
Had a little rest grabbed my ipod and busted out a Pb!
90 Kg x 3 I put 95 Kg on and thought, fuck it I'll make it even 8)

100 Kg x 1 My grip failed me but if I hadn't had to put it down to the floor I could have nailed another rep

100 Kg (mixed grip) x 1.
Decided to call it quits and not get ahead of myself, definitely need to train my grip more often!

Overhead press Dumbbells (the weight is for each dumbbell)
10 Kg x 6
15 Kg x 5
17.5 Kg x 5
20 Kg x 5
20 Kg x 5
22.5 Kg x 1 better than 0

assistance lifts
Side raises (weight per dumbbell)
7.5 Kg x 8
10 Kg x 5
12.5 Kg x 5
15 Kg x 5
15 Kg x 5

chin ups, completely exhausted but really wanted to do them
7
4
3 Had enough

Then did a few sets on a seated row machine before I cooled down and stretched.
I'll have a spotter on Monday so back to squats, not gonna go heavy just gonna work on technique and getting lower.

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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
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 Post subject: Re: Rossco's log!
PostPosted: Mon Nov 05, 2012 12:05 pm 
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Batman
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Posts: 1416
Location: Isle of Wight, England
Gyms closed for a couple of days :/ decided to do a light workout at home and then get back on squats wednesday!

Monday 5/11/12 bodyweight 79 Kg ish

wide grip pullups (SO DIFFICULT)

x 6
x 4 increased rest time from 1 to 2 minutes
x 5
x 4

Close grip chin ups
x 5
x 4
x 4 Did these as slow as possible

Barbell bicep curls.. I know.. but I never do them and I'm limited at home.

15 Kg x 8
17.5 Kg x 8
20 Kg x 8
25 Kg x 6
20 Kg x 8

Called it off there as I was ridiculously hungry! gonna use my grip trainer at some point this evening if I get a chance, I have a real problem with the grip in my left arm :s

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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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 Post subject: Re: Rossco's log!
PostPosted: Mon Nov 05, 2012 12:09 pm 
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Rabbit

Joined: Mon May 07, 2012 7:23 pm
Posts: 148
Nothing wrong with bro curls, bro. What grip trainer do you have?

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viewtopic.php?f=48&t=29165

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viewtopic.php?f=24&t=29188


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 Post subject: Re: Rossco's log!
PostPosted: Mon Nov 05, 2012 12:41 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1416
Location: Isle of Wight, England
Its a little spring loaded thing I got off of amazon, it goes from 10 to 40Kg not sure how good it is

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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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 Post subject: Re: Rossco's log!
PostPosted: Mon Nov 05, 2012 1:21 pm 
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Rabbit

Joined: Mon May 07, 2012 7:23 pm
Posts: 148
My ex-girlfriend got one of those, she was a superstar for some time after she started working hard on it.

But if that is not what you're going for:

http://www.amazon.co.uk/Heavy-Grips-Gri ... 389&sr=8-2

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Hakuna matata

Pix:
viewtopic.php?f=48&t=29165

Training:
viewtopic.php?f=24&t=29188


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 Post subject: Re: Rossco's log!
PostPosted: Fri Nov 09, 2012 1:27 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1416
Location: Isle of Wight, England
gyms been closed pretty much all week so this was first session in a while!

Friday 9/11/12 Bodyweight 79 Kg (ish) playlist consisted of A Day To Remember and NOFX

Squats
empty safety bar (25 Kg) x 8
55 Kg x 5
65 Kg x 5
75 Kg x 5
75 Kg x 8
Kept the weight real low so I could get myself lower and keep the reps slow too, gonna add 5 Kg each week to get a new pb before the end of the year

3 sets of leg curls, don't know what weight!

Bench press
empty bar (20 Kg) x 8
30 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
65 Kg x 5 technically a pb :)
55 Kg x 6

Dips
x10
x10
x10

knuckle press ups x 20 literally fell on my face on the last rep 8)

_________________
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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 Post subject: Re: Rossco's log!
PostPosted: Sat Nov 10, 2012 3:54 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3682
Location: Christchurch, New Zealand.
Keep up the solid work mate, Wendler's programme is awesome. I have the ebook if you wanted a copy, just yell out. Hope your weekend is a good one mate MF.

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 Post subject: Re: Rossco's log!
PostPosted: Sat Nov 10, 2012 6:40 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1416
Location: Isle of Wight, England
Yeah been reading up about it, stoked about getting started with it, dude.. That would be the nicest thing ever thankyou :D
Weekends all good so far just gotta work the whole time :/ yours going good bud?

_________________
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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 Post subject: Re: Ebook
PostPosted: Sat Nov 10, 2012 8:31 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3682
Location: Christchurch, New Zealand.
No probs, just let me know the best email address to send it to.
PS: Bar holds + bar hangs are great for developing good grip strength mate.

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 Post subject: Re: Rossco's log!
PostPosted: Sun Nov 11, 2012 3:42 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1226
Location: wales
loop a towel over a chin up bar and hang from the two vertical pieces of towel........ forearms destroyer!

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 Post subject: Re: Rossco's log!
PostPosted: Sun Nov 11, 2012 11:48 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
mrbear666 wrote:
loop a towel over a chin up bar and hang from the two vertical pieces of towel........ forearms destroyer!

Never thought of that but actually sounds quite good !!

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 Post subject: Re: Rossco's log!
PostPosted: Mon Nov 12, 2012 1:07 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3682
Location: Christchurch, New Zealand.
BTW, I hope you like the book mate. It's like a powerlifters bible haha.

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 Post subject: Re: Rossco's log!
PostPosted: Mon Nov 12, 2012 1:18 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1416
Location: Isle of Wight, England
I'll try the towel thing at some point, felt a bit weird doing it in front of people at the gym so I bailed :p

seriously thankyou so much for the book jim, had a quick browse on my lunch break but I'll have a proper read during the week :)

Monday 12/11/12 bodyweight 80 Kg, I've been going overboard with eating perhaps I should try and eat and bulk a bit cleaner from now on, got a bit of unwanted body fat but it isn't out of control

I've never seen the gym so busy so tonight was a kind of do what I can workout.

Chin ups with hammer grip
x 8
x 6 and a half..
x 5
x 4 and a half....

pullups x 2

did 4 heavy sets on the lat pull down machine.

overhead press with dumbbells, I usually sit but all benches were taken so had to do it standing which was fine. (the weight is for each dumbbell)
10 Kg x 8
15 Kg x 6
20 Kg x 6
22.5 Kg x 3 Much better!!
17.5 Kg x 8

at this point it was so ridiculously busy by the free weights I decided to just do some machine work instead of standing around like a twat..
so 4 sets of machine shoulder side raises and 3 sets of bicep curl machine.

wednesday and friday will consist of squats deads and bench so I'm looking forward to it! :)

_________________
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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