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 Post subject: Re: Rossco's log!
PostPosted: Tue Jan 08, 2013 6:07 pm 
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Rabbit
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Joined: Sat Sep 15, 2012 4:21 pm
Posts: 138
Location: Brazil
very nice.

I am still on vacation, Summer vacation here.
Not working very hard at the gym, just walking on the beach, when it doesn't rain.

All the best

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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 09, 2013 1:47 pm 
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Batman
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Posts: 1483
Location: Isle of Wight, England
My internet in my house is down so I'll have to update via my phone! Also means I can't upload the video from today so I'll put it up asap.

5/3/1 week 1 workout 2
Deadlift and shoulder press
Warm up sets for shoulder press
20kg x 8
20Kg x 8
Working sets
30Kg x 5
35Kg x 5
40Kg x (5 or more) made it 10 reps

Deadlifts
This sucked.. I trained with my little brother who isn't too strong and my mate who isn't much better which meant it took ages between sets setting everything up.
Warm up sets
40Kg x 5
40Kg x 5
Working sets
72.5Kg x 5
82.5Kg x 5
92.5Kg x 5 (couldn't do anymore :/ you'll see how tough this looked in the video)

Chin ups
X 8
X 6
X 6

Had to pack up as I had loads of shit to do :/ will add more assistance next time

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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: Wed Jan 09, 2013 1:55 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3838
Location: Christchurch, New Zealand.
Damn internet !!

I started a new thread about my supps mate, haven't posted about it in my journal yet. Maybe later!

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 Post subject: Re: Rossco's log!
PostPosted: Wed Jan 09, 2013 4:21 pm 
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Joined: Sat Sep 15, 2012 4:21 pm
Posts: 138
Location: Brazil
Nice lifts friend.
I wish I could perform deadlifts.... back injuries still doesn't allow me. But dealing well with it

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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 10, 2013 1:27 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Hahaha i Deadlifted more than you today ;)
So what exactly is the 5/3/1 aproach mate ? You go down in working reps with each set ?


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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 10, 2013 2:45 am 
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Batman
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Posts: 1483
Location: Isle of Wight, England
Oi captfit you cheeky bugger :D haha
Its proper complicated you basically work from percentages of a training max, week 1 is fairly light week 2 is heavier with lower reps week 3 is heavier with lower reps and then week 4 you deload with light weight. I've got a sheet of paper with everything I have to do for the next 4 months ha

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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: Thu Jan 10, 2013 2:53 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3838
Location: Christchurch, New Zealand.
It sounds complicated but when you are 'in' the prgramme doing it it's actually pretty straight ahead.

5/3/1 is bloody awesome, can't fault it.

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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 10, 2013 12:09 pm 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
All the percentage stuff sounds complicated but seems like if i can have a look your sheet i will get a better idea . Good luck with it do it well do it right !
I may just switch over to it once i am done here .


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 Post subject: Re: Rossco's log!
PostPosted: Thu Jan 10, 2013 6:07 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
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Location: Isle of Wight, England
Heres the video from yesterdays workout! pretty pointless tbh but I wanted to show off my new barbell, this is quite literally the worst set of deadlifts that I have ever performed.. My excuses are that the bar was all sweaty from everyone using it and also the fact that I did them after overhead pressing lol.. next wednesday I'll totally kill it

http://www.youtube.com/watch?v=XxOcn_k0 ... e=youtu.be

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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: Fri Jan 11, 2013 9:48 am 
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Joined: Thu Dec 27, 2012 5:45 pm
Posts: 86
Location: Spring, Texas
Nice! I like your pull up bar too.

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 Post subject: Re: Rossco's log!
PostPosted: Fri Jan 11, 2013 10:28 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Amazing that you can do CHIN Ups so well i can barely pull 2 .


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 Post subject: Re: Rossco's log!
PostPosted: Fri Jan 11, 2013 10:36 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1483
Location: Isle of Wight, England
Cheers amethyst! Its a bit dodgey to be honest haha
And captfit I find them so much easier than conventional pull ups I can do about 10 chins and only 5 pull ups

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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: Fri Jan 11, 2013 12:20 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1483
Location: Isle of Wight, England
5/3/1 week 1 workout 3 friday 11/1/13

BENCH PRESS
Warmup sets
20Kg x 12
40Kg x 8
Working sets
45Kg x 5
52.5Kg x 5
60Kg x (5 or more) 11 this was awesome and means that theoretically my one rep max is 81Kg 8)

Dips
X10
X10
X10

Pushups
X20
X15

4 sets on chest fly machine

_________________
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: Fri Jan 11, 2013 2:47 pm 
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1277
Location: wales
good work boss! was this a gym workout or a home one?

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 Post subject: Re: Rossco's log!
PostPosted: Fri Jan 11, 2013 2:57 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1483
Location: Isle of Wight, England
It was a gym one dude! Don't have a bench or squat stands at home yet waaaah :(

_________________
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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