Rossco's journal

[vegan_rossco]

Well I have work but the isle of wight is caught in a blizzard right now haha last time it snowed noone could get into the store carpark so it'll be nice and quiet! How about you dude?

[vegan_rossco]

5/3/1 week 2 workout 3, Friday 18/01/13
BENCH PRESS
warm up sets
20Kg x 12
20Kg x 12
working sets
50Kg x 3
55Kg x 3
65Kg x (3 or more) 8
I didn't have a spotter here so stopped before failure feel like I could have hit 10

Wide grip pushups
x15
x15
x12

Plate front raises
5Kg plate x 12
10Kg plate x 12
15Kg plate x 12
20Kg plate x 8

a few sets of plate flys

couldn't be fucked doing much else so called it off here to go play in the snow with the girlfriend

[mrbear666]

alright boss, i have the snow here too, bloody nightmare it is

[asparagus]

Wendler (and others) advocates to stop 1 rep before failure anyway. I also read somewhere (probably on T-nation) that it was advantageous to muscle growth NOT to go to failure, and I recall the author gave good evidence for it. If I have the time I'll look for that article.

[Mini Forklift Ⓥ]

I think it's all just finding out what works well for the individual.

Training to failure and other training methods generate different responses in different people, and because of this IMO it's probably wrong to classify a training approach as an optimal or sub-optimal way to train.

Dorian Yates would disagree with Wendler with regards to training to failure, it sure worked for him. That's my point, you have to try things yourself and reach your own conclusion rather than go along with what someone is saying (regardless of their authority and/or who they are). Just my 2c.

[vegan_rossco]

I don't always go to failure as for me it takes longer to recover, where I'm only training 3 days a week I'm not fussed about going to failure so I have more time to rest. I've never really thought about it though, I'll have a good look around and test it out for myself, cheers for the input you two

[Mini Forklift Ⓥ]

No worries mate. Enjoy your weekend!

[asparagus]

I agree on the 'different strokes for different blokes' bit, just tossing in what I've read.

[captfit]

How was your weekend Ross ??
Snow eased out now ?

[vegan_rossco]

Hey dude! Yeah weekend was fine just worked through it really, how about you? And yeah snow and ice is still everywhere :/
5/3/1 week 3 workout 1 Monday 21/01/13
SQUATS
Warm up sets
Bar x 10
Bar x 10
Working sets
67.5Kg x 5
75Kg x 3
85Kg x (1 or more) 5 easy reps
Had a decent conversation with one of the student trainers, he said my squat was impressive and then we shared stories about idiots that can't squat baha

Leg press 4 medium sets
Leg extensions 3 medium sets

Abs, crunches
X20
X15
X10
X10
Xdeath..

[vegan_rossco]

had to train today as I'm too busy tomorrow even though I have the start of a cold that is pissing me off.
5/3/1 week 3 workout 2, Tuesday 22/01/13
DEADLIFTS!
I filmed the deadlifts but I'm tempted to not bother uploading it, it was terrible due to my cold and looked so bad..
warm up sets
20Kg x 8
60Kg x 6
working sets
82.5Kg x 5
92.5Kg x 3
105Kg x (1 or more) 4

SHOULDER PRESS
warm up sets
20Kg x 10
20Kg x 10
working sets
35Kg x 5
40Kg x 3
42.5Kg x (1 or more) 8

Pendlay rows
42.5Kg x 8
42.5Kg x 6
52.5Kg x 5 not doing these again, don't like them

one armed rows w/ plates
10Kg plate x 12 reps each arm
15Kg plate x 10 reps each arm
15Kg plate x 10 reps each arm
20Kg plate x 10 reps each arm

lateral raises w/ plates each arm

5Kg plates x 12 reps
5Kg plates x 12 reps
10Kg plates x 10 reps
10Kg plates x 10 reps

no pull ups today not feeling up to it, I've also noticed I haven't shrugged in a while, Probably going to throw some in on bench day

[mrbear666]

pretty good considering u got a cold mate! is doing the rows with the plates harder work for grip/forearms?

[vegan_rossco]

Yeahhh I suppose, the pendlay rows pissed me off though I can't seem to get them right.
The plates are wayyy easier because they have holes in each side meant for carrying, I really enjoyed using them only problem is my heaviest plates are all 20Kg so I can't progress haha

[captfit]

Indeed dude that is really a nice workout considering you got Cold you manage to do all those exercises with good cold , and its great you managed your workout despite the cold , Sometimes all you need is a good ass kicking workout to get your mind of stupid cold .
How are you liking 5/3/1 ?
I am tempted to jump into it but all the percentages kinda get me off i guess i'l just run a Hypertrophy cycle for a month or two and then get back to Strength training to give body something different .

[Mini Forklift Ⓥ]

Good for you man. I just can't seem to do Pendlay rows, I've tried a few times but my hams just cramp up too badly. How's your week going Ross?