Squat, bench, DL & occasional running

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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

#676 Postby Mini Forklift Ⓥ » Thu Dec 20, 2012 4:33 am

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

#677 Postby vegan_rossco » Thu Dec 20, 2012 1:40 pm

haha that's gonna be a bitch to type up :p
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

#678 Postby Mini Forklift Ⓥ » Fri Dec 21, 2012 1:46 pm

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

#679 Postby Mini Forklift Ⓥ » Fri Dec 21, 2012 1:58 pm

FRIDAY 14th DECEMBER
BODYWEIGHT: 143
TRAINING TIME: 9pm
DURATION: 70mins
WORKOUT COMMENTS: PRETTY MENTAL :)
WEEK: INSTINCTIVE
RESTING PULSE RATE: 46
APPETITE: CONSISTENT
MP3:

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

#680 Postby Mini Forklift Ⓥ » Fri Dec 21, 2012 2:02 pm

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

#681 Postby Mini Forklift Ⓥ » Fri Dec 21, 2012 2:10 pm

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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Re: Training for the Chch Powerlifting Champs, April 2013

#682 Postby Mini Forklift Ⓥ » Fri Dec 21, 2012 2:17 pm

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:

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

#683 Postby vegan_rossco » Fri Dec 21, 2012 3:03 pm

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
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

#684 Postby Mini Forklift Ⓥ » Fri Dec 21, 2012 3:08 pm

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

#685 Postby vegan_rossco » Fri Dec 21, 2012 5:36 pm

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
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

#686 Postby Mini Forklift Ⓥ » Fri Dec 21, 2012 11:07 pm

Had a bloody awesome day with the girls, took them for a big walk up in the hills :)

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

#687 Postby captfit » Sat Dec 22, 2012 3:01 am

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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Re: Training for the Chch Powerlifting Champs, April 2013

#688 Postby JubNZ » Sun Dec 23, 2012 7:00 am

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)
Just do it.

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Re: Training for the Chch Powerlifting Champs, April 2013

#689 Postby veganbod » Sun Dec 23, 2012 5:59 pm

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

#690 Postby Mini Forklift Ⓥ » Mon Dec 24, 2012 5:40 am

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...

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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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