Squat, bench, DL & occasional running

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vegan_rossco
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Re: Training for the Chch Powerlifting Champs, April 2013

#646 Postby vegan_rossco » Thu Dec 06, 2012 10:34 am

I think you need to update your signature too mf! :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

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Mini Forklift Ⓥ
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Re: Training for the Chch Powerlifting Champs, April 2013

#647 Postby Mini Forklift Ⓥ » Thu Dec 06, 2012 10:54 pm

Signature and avatar are both now "new & improved" :lol:
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Cellar Yeti
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Re: Training for the Chch Powerlifting Champs, April 2013

#648 Postby Cellar Yeti » Thu Dec 06, 2012 11:39 pm

Nice work buddy! Congratulations!
Live cautiously to make it safely to death

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Mini Forklift Ⓥ
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Re: Training for the Chch Powerlifting Champs, April 2013

#649 Postby Mini Forklift Ⓥ » Fri Dec 07, 2012 3:09 pm

FRIDAY 7th DECEMBER
BODYWEIGHT: 143
TRAINING TIME: 8.45pm
DURATION: 40mins
WORKOUT COMMENTS: FEELING GOOD, NOTHING HEAVY AT ALL TONIGHT
WEEK: INSTINCTIVE
RESTING PULSE RATE: 50
APPETITE: GREAT

MP3:

Image

CHEST

PAUSED BENCH
BAR x 10
88 x 10
132 x 8
154 x 6
176 x 4
200 x 3 *EASY TRIPLE*

PAUSED INCLINE D.BELL PRESS
46 x 12
66 x 10
80 x 8 *EASY*

CL. GRIP PRESSUPS
12
12

CABLE PRESSDOWNS (USING CHAINS AS ATTACHMENT)
46 x 12
46 x 12
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Mini Forklift Ⓥ
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Re: Training for the Chch Powerlifting Champs, April 2013

#650 Postby Mini Forklift Ⓥ » Sat Dec 08, 2012 9:00 pm

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captfit
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Re: Training for the Chch Powerlifting Champs, April 2013

#651 Postby captfit » Sun Dec 09, 2012 8:56 am

Mini Forklift Ⓥ wrote:Image




Really summarized the picture wonderfully .

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Re: Training for the Chch Powerlifting Champs, April 2013

#652 Postby Mini Forklift Ⓥ » Sun Dec 09, 2012 5:26 pm

Thanks, one of my friends did it and emailed it to me. Thought it looked pretty cool!

Trained at Eastside yesterday, will write the session up later today. Was probably around 90% max, but pretty happy with how it went. I always seem to be quite strong about a week after a meet, worked up to deadlifting 400 x 2 for a couple of sets, felt really good and they came up fast. Squatted 264 before that which felt comfortable as well. Back down to about 143lb bodyweight now after spending most of last week up around 147.
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vegan_rossco
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Re: Training for the Chch Powerlifting Champs, April 2013

#653 Postby vegan_rossco » Sun Dec 09, 2012 5:29 pm

I bloody well love that pic mate :D gave it a cheeky 'like' on facebook! Look forward to seeing your workout matey! Will have to check back tomorrow its 10:30pm here and I'm exhausted 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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vegan_rossco
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Re: Training for the Chch Powerlifting Champs, April 2013

#654 Postby vegan_rossco » Tue Dec 11, 2012 4:08 am

I forgot to mention I had chinese tea with my lunch yesterday! In a proper teapot and everything, I've been missing out ahha
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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Mini Forklift Ⓥ
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Re: Training for the Chch Powerlifting Champs, April 2013

#655 Postby Mini Forklift Ⓥ » Tue Dec 11, 2012 3:23 pm

vegan_rossco wrote:I forgot to mention I had chinese tea with my lunch yesterday! In a proper teapot and everything, I've been missing out ahha

Good for you !! 8)
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Re: Training for the Chch Powerlifting Champs, April 2013

#656 Postby Mini Forklift Ⓥ » Tue Dec 11, 2012 3:26 pm

SATURDAY 8th DECEMBER
BODYWEIGHT: 143
TRAINING TIME: 9pm
DURATION: 90mins
WORKOUT COMMENTS: THIS WAS A CRAZY IDEA, WANTED TO SEE IF I COULD DO IT
WEEK: INSTINCTIVE
RESTING PULSE RATE: 50
APPETITE: AWESOME

MP3:

Image

SQUAT + DL NIGHT

ATG SQUATS (WEARING SQUAT SUIT WITH STRAPS DOWN)
BAR x 10
BAR x 10
88 x 6
132 x 6
176 x 6
220 x 3
242 x 2
264 x 1

DEADLIFT MADNESS :wink:
132 x 10
132 x 10
220 x 6
308 x 3
352 x 1
374 x 1
400 x 1
400 x 1

START AGAIN...

132 x 6
220 x 3
220 x 3
308 x 3
352 x 1
374 x 1
374 x 1
385 x 1
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vegan_rossco
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Re: Training for the Chch Powerlifting Champs, April 2013

#657 Postby vegan_rossco » Tue Dec 11, 2012 5:03 pm

16 sets of deads! You machine! To think I have the audacity to complain I'm exhausted after 5-7, how did you feel after that?
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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Mini Forklift Ⓥ
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Re: Training for the Chch Powerlifting Champs, April 2013

#658 Postby Mini Forklift Ⓥ » Tue Dec 11, 2012 5:29 pm

vegan_rossco wrote:16 sets of deads! You machine! To think I have the audacity to complain I'm exhausted after 5-7, how did you feel after that?

Absolutely wrecked.
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Synny667
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Re: Training for the Chch Powerlifting Champs, April 2013

#659 Postby Synny667 » Tue Dec 11, 2012 5:32 pm

Ok I seriously want a like button!!!!! I love deads when I get to do them and could probably do 16 sets :D just not that weight!!!
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Mini Forklift Ⓥ
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Re: Training for the Chch Powerlifting Champs, April 2013

#660 Postby Mini Forklift Ⓥ » Wed Dec 12, 2012 12:03 pm

Sometimes you just have to take it to the well, seriously there's only so many times you could do a workout like that. Took me a few days to recover from it.

Have had a couple of crap nights sleep, got up at 5am this morning rather than continue to lie in bed and get frustrated about not being able to sleep. So coffee machine is on, new music has been loaded into the MP3 and I'm getting ready to hit arms and maybe some heavyish incline bench as well. Legs should have been next, but seeing as this is the first time I've done a morning workout in ages I think I'll save legs until tomorrow night. I'm often not that strong first thing in the morning, maybe it's simply due to not having a full day of eating behind me? Oh well, we'll see what goes down.
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