Rossco's journal

[Mini Forklift Ⓥ]

80kg max bench aye, you should test that out to see if it's right

[vegan_rossco]

I was thinking of taking a couple of days after my second cycle to test everything man, I reallllly need to learn to be patient haha

[Mini Forklift Ⓥ]

Stick to the 5/3/1 and test it when it's called for. Don't just do it to please us lol.








But do it at some point though.

[vegan_rossco]

Hahaha I won't, like I said I'll give it a couple of cycles, if not to see what gains I've made then to work from an accurate training max

[Mini Forklift Ⓥ]

Sounds good. Is your internet all fixed now?

[vegan_rossco]

Yep all sorted! I uploaded the vid its on the previous page

[Mini Forklift Ⓥ]

Will check that out, cheers Ross.

[captfit]

One question mate , as your workout just had Bench Press so just wanted to know is it like one Body Part per Day ??

[vegan_rossco]

Its squat,bench,shoulder press, deadlift on seperate days but I do deadlift and shoulder press on the same day as I'm busy lol. Its primarily about these lifts with other exercises thrown in as assistance

[vegan_rossco]

Shit day, shit session but I got it done.
My mums oldest brother died yesterday and he was a great man so I've been feeling pretty on edge and upset. Anyway best get to it
5/3/1 week 2 day 1 Monday 14/1/13
SQUATS

Warmup sets
25Kg x 10
25Kg x 10
A 'personal trainer' came over told me that ducking my feet is bad for my knees. He got a very very evil look from me and wandered off togive bad advice to other people.
Working sets
62.5Kg x 3
72.5Kg x 3
80Kg x (3 or more) 8

Leg press 4 medium sets 10-12 reps
Leg curls 3 sets

Currently walking home in a shit mood

[Amethyst8]

Sorry for your loss. Sending you love and support and beast strength for your workout.

[Synny667]

Sorry to hear about the loss... hugs

[Mini Forklift Ⓥ]

Sending out my sympathy man, so sorry to hear that.

Stay strong.

[vegan_rossco]

Thanks you guys, I'm doing okay its just difficult seeing my parents so upset, especially my dad he's such a strong guy. Looking forward to wednesday, I'm gonna video my deadlifts, also I bought some weightlifting chalk online to keep my hands dry

[mrbear666]

chalk? shits getting serious