Rossco's journal

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vegan_rossco
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Re: Rossco's log!

#226 Postby vegan_rossco » Wed Dec 12, 2012 11:27 am

I was gonna say it must be proper early where you are ahha your 13 hours ahead that's mental. What's your workout gonna look like today dude?
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: Rossco's log!

#227 Postby Mini Forklift Ⓥ » Wed Dec 12, 2012 11:32 am

Probably just going to go in and train arms, legs should probably be next but I'm often not at my strongest first thing in the morning. I'll save them for tomorrow night instead.

Bought a load of new music yesterday so looking forward to working my way through some of that, the hard part will be deciding what to listen to. Something heavy I think woohoo.
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Re: Rossco's log!

#228 Postby Mini Forklift Ⓥ » Wed Dec 12, 2012 11:57 am

Coffee machine is more fired up than I am this morning haha, might need two cups ?!
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vegan_rossco
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Re: Rossco's log!

#229 Postby vegan_rossco » Wed Dec 12, 2012 1:41 pm

Ha I had a coffee before training but it just made me pee 3 times and fairly crap throughout my workout.
As I planned I went light on deads with fairly high reps, some jerk told me I was doing them wrong/my form was bad and that I wasn't doing the deadlift as one complete motion, he thought he would say this to me mid pull to which I replied "looks fine to me mate..." Pretty sure he muttered some shit but I'm not bothered. Anyway
Deadlifts
50 Kg x8
70 Kg x8
80 Kg x8
90 Kg x8 this was a killer
60 Kg x 12 so was this lol. Left about a minute or so rest between sets.

Overhead press
25 Kg x10
35 Kg x10
40 Kg x8 PB
45 Kg x5 PB calculated one rep max is 52Kg woohoo, mite test it to make sure at some point next week.
20 Kg x12

Shrugs, some guy gave me pointers on my form so I've got them down now
20 Kg x12
22.5 Kg x 12
25 Kg x12
30 Kg x 12
30 Kg x8 grip gave out

3 light sets of high reps on seated rows (machine)

This got me through the ohps
http://m.youtube.com/watch?gl=GB&hl=en- ... KA1IMMisRM 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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vegan_rossco
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Re: Rossco's log!

#230 Postby vegan_rossco » Wed Dec 12, 2012 1:42 pm

The shrugs are dumbbells and weight is per dumbbell.
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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Re: Rossco's log!

#231 Postby Mini Forklift Ⓥ » Wed Dec 12, 2012 2:13 pm

One thing I found to be a fantastic help for improving grip strength is walking on the treadmill, slight incline for 10mins holiding a 10kg dumbbell in each hand.

I do that maybe once or twice a week, speed about 5.5kph and incline set at 2.5.
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Re: Rossco's log!

#232 Postby vegan_rossco » Wed Dec 12, 2012 2:28 pm

That sounds good but.. My gym has a health and safety policy in which no one is allowed to move the dumbbells from the free weights area :/
My grip is definitely getting better though, from hanging on pull up bars and holding deadlift on the last set.
I'm feeling fantastic right now I genuinely feel strong, just put away some linda mccartney pies and now I'm watching worlds strongest man! Looking forward to fridays benching
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: Rossco's log!

#233 Postby vegan_rossco » Wed Dec 12, 2012 2:33 pm

Fuck! Baboumin (if that's how you spell it) is on worlds strongest man, he's a vegetarian and he's germanys strongest man. He also just deadlifting 350Kg
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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Re: Rossco's log!

#234 Postby Synny667 » Wed Dec 12, 2012 2:40 pm

Most I have ever deadlifted is 92kg....but that was with the help of straps
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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Re: Rossco's log!

#235 Postby Mini Forklift Ⓥ » Wed Dec 12, 2012 2:43 pm

350kg is getting up there, although that's still starting weight for some of those guys.

Konstantinovs lifts well over 400kg and he's not even a Strongman competitor, a lot of these big guys are just beasts!
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Re: Rossco's log!

#236 Postby Mini Forklift Ⓥ » Wed Dec 12, 2012 2:45 pm

Here you go, have a look at this mate :?



Hopefully the 2012 WSM gets uploaded onto YouTube at some point.
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vegan_rossco
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Re: Rossco's log!

#237 Postby vegan_rossco » Wed Dec 12, 2012 2:46 pm

Well it was the front end of a car so that makes it harder I suppose ahha, its such a good programme some of these guys are nuts! The hungarians are dominating
I can't watch that at the moment as I need to use my laptop for it to work :/ I'll have a look later though man :)
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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Synny667
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Re: Rossco's log!

#238 Postby Synny667 » Wed Dec 12, 2012 2:52 pm

Loved Rammstein song! Ok why do are the toes jointed out during deadlifts???? That would totally kill my knees unless I was doing sumo squats. Honestly just seeing that makes my knees hurt.....
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: Rossco's log!

#239 Postby Mini Forklift Ⓥ » Wed Dec 12, 2012 3:09 pm

Synny667 wrote:Loved Rammstein song! Ok why do are the toes jointed out during deadlifts???? That would totally kill my knees unless I was doing sumo squats. Honestly just seeing that makes my knees hurt.....

Actually when the weight gets heavier it's actually slightly easier on the knees if the feet & knees are 'ducked' slightly outwards (same goes for squats). Mark Bell explained it really well on one of his DL videos ~ I'll see if I can find it and I'll post it into your journal. Pretty informative :wink:
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vegan_rossco
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Re: Rossco's log!

#240 Postby vegan_rossco » Wed Dec 12, 2012 3:20 pm

just watched it! that's mental weight, especially for his size! can't help but notice his back rounds a fair bit or am I just imagining that?
and yeah I duck my feet a little bit on heavy squats, other wise my ankles come off the floor when I go low
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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