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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Thu Dec 20, 2012 4:33 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
vegan_rossco wrote:
Awesome! Looking forward to reading it! :)
And dam nz looks amazing, there's a certain place on the isle of wight where you can see the sea in almost all directions, I should get a photo and get a "where you're from" thread going ;)
You not posting all your lifts bud? Also.. Nice!! 130kg squat, that's badass 8) for the 5/3/1 programme I've lowered squatting weight a fair bit

Yeah I will be, just haven't had the time and now I have about 4 or 5 sessions to type up. What a dumbass :?

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Thu Dec 20, 2012 1:40 pm 
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Batman
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Location: Isle of Wight, England
haha that's gonna be a bitch to type up :p

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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: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 1:46 pm 
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vegan_rossco wrote:
haha that's gonna be a bitch to type up :p

Don't I know it. Gonna start it now and hopefully get them all typed up before the kids wake up :?

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 1:58 pm 
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Location: Christchurch, New Zealand.
FRIDAY 14th DECEMBER
BODYWEIGHT: 143
TRAINING TIME: 9pm
DURATION: 70mins
WORKOUT COMMENTS: PRETTY MENTAL :)
WEEK: INSTINCTIVE
RESTING PULSE RATE: 46
APPETITE: CONSISTENT
MP3:

Image

PAUSED INCLINE BENCH
BAR x 10
88 x 10
132 x 4
154 x 3
176 x 3
200 x 3
132 x 8+2 (needed a 10sec pause between reps 8-10)

PARALLEL BOX SQUATS
BAR x 12
88 x 10
132 x 8
176 x 8
220 x 5
242 x 4
264 x 3 (really had to grind out the last two reps)

ATG SQUATS
176 x 6
132 x 10

HAMMER STRENGTH DL's
1PPS x 10
2PPS x 10
3PPS x 11
4PPS x 12 (crazy tough, seeing stars after this set)

CARDIO (COOLDOWN)
Bike - 12mins/level 5

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 2:02 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
SUNDAY 16th DECEMBER
BODYWEIGHT: 141
TRAINING TIME: 8.30pm
DURATION: 35mins
WORKOUT COMMENTS: WANTED TO GET REPS WITH DECENT WEIGHT, STRONG TONIGHT
WEEK: INSTINCTIVE
RESTING PULSE RATE: 46
APPETITE: GOOD

PAUSED BENCH
BAR x 10
88 x 10
132 x 8
154 x 7
176 x 5
176 x 6
132 x 10

INCLINE D.BELL PRESS
66 x 10
79 x 8

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 2:10 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
WEDNESDAY 19th DECEMBER
BODYWEIGHT: 141
TRAINING TIME: 8.30pm
DURATION: 70mins
WORKOUT COMMENTS: ANOTHER SOLID SESSION
WEEK: INSTINCTIVE
RESTING PULSE RATE: 48
APPETITE: GOOD
MP3:

Image

ATG SQUATS
BAR x 10
88 x 8
132 x 8
176 x 7
200 x 4
220 x 3
242 x 2
264 x 1
286 x 1

PAUSED BENCH
BAR x 10
110 x 8
154 x 6
176 x 7

CGBP
110 x 10
132 x 8

STIFF LEG D.BELL DL's
44 x 10
59 x 10
66 x 10

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 2:17 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
FRIDAY 21st DECEMBER
BODYWEIGHT: 142
TRAINING TIME: 7pm
DURATION: 40mins
WORKOUT COMMENTS: QUICK SESSION w EASY WEIGHT :)
WEEK: INSTINCTIVE
RESTING PULSE RATE: 46
APPETITE: OKAY
MP3:

Image

CLOSE GRIP CHINUPS
12
10
10

HALFWAY BENT-OVER B.BELL ROWS
BAR x 12
88 x 10
110 x 10
132 x 8

RAW DL's (NO BELT, CHALK etc)
132 x 10
132 x 10
220 x 6
264 x 6
308 x 6
308 x 6

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 3:03 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
Aw mannn seeing all this weight training is making totally jealous right now ahha canne wait for january!
Cool that your posting your training music playlists, may have to copy you :p hope you're having a good weekend so far and glad the world didn't end eh

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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: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 3:08 pm 
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Location: Christchurch, New Zealand.
Thanks Ross, I'm just enjoying a few weeks of training what and when I want. Having said that I can't wait for January to get stuck into my new training programme, I need to bring my lifts up and kick some serious arse come April ~ take no prisoners!

Hey did that album I sent you the link to end up growing on you, you managed to have a few more listens to it?

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 5:36 pm 
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Batman
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Posts: 1491
Location: Isle of Wight, England
2013 will be a heavy one for both of us ;)
I listened to gaza a couple of times but not so much the rest of the album

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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: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Fri Dec 21, 2012 11:07 pm 
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Location: Christchurch, New Zealand.
Had a bloody awesome day with the girls, took them for a big walk up in the hills :)

Image

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Sat Dec 22, 2012 3:01 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Instinctive training is fun , it reallly brings back the joy of lifting what you enjoy when some workouts get monotonous .

You got two very adorable girls , pass them my Christmas wishes all the way from New Delhi , India .


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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Sun Dec 23, 2012 7:00 am 
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Manatee
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Joined: Thu Oct 11, 2012 8:08 am
Posts: 253
Location: Melbourne
Nice view in that pic! Cant wait to get back to NZ, in Hobart atm, reminds me of Qtown alot.

Keep up the wicked training, enjoy the festive period too (kiwi styles haha)

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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Sun Dec 23, 2012 5:59 pm 
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Finch
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Joined: Sat Dec 10, 2011 3:36 am
Posts: 4
Location: New Zealand
Great to see another Kiwi on here! All the best with your training and the champs. I'm about 5 years behind you so don't worry :)


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 Post subject: Re: Training for the Chch Powerlifting Champs, April 2013
PostPosted: Mon Dec 24, 2012 5:40 am 
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Location: Christchurch, New Zealand.
Thanks guys, and I must say that it's pretty mint suddenly having a load of kiwis in my log. Sweet as!

Well the weather forecast is looking like it's gonna be a bloody hot Christmas Day with us :D A few more days of training this week then we're heading down for a break at Lake Wanaka this weekend, it's stunning down there...

Image

We're renting a house for a week, looking forward to some time out from training and enjoying a few beers and some quality time with the whanau. I'll get some photos when we're there, but it's one of the places in NZ that is fairly untouched. Crystal clear water, lush forests etc etc. From what my wife has told me our house will have all the mod cons, but I'm really just looking forward to getting out for some long walks surrounded by nothing but nature and hanging out with my girls.

Then when I'm back it's game on again in the gym :boxer:

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