Rossco's journal

[vegan_rossco]

I'm really enjoying 5/3/1 so far, working out all the percentages and stuff was all part of the fun :p I've got a few pages written down with what I'll be doing for the next couple of months oh and my cold is already disappearing, however I've decided to skip my lectures today and stay in bed to make sure

hey jim, yeah I effing hate them I just feel awkward and uncomfortable trying to do 'em so I'll stick to one armed rows. weeks okay so far matey just playing some xbox and recovering ahha, how are things in NZ??

[vegan_rossco]

5/3/1 cycle 1 week 3 (last heavy week of the cycle!)
BENCH PRESS
warmups
20 Kg x 10
20 Kg x 10
Working sets
52.5 Kg x 5
60 Kg x 3
67.5 Kg x (1 or more) 6 (was trying for 7 but that'll do :/

Wide grip press ups
x15
x15
x15

front raises w/ plates
5 Kg plate x 12
5 Kg plate each arm x 12
10 Kg plate x 12
10 Kg plate each arm x 4 (they're huge and awkward...so stuck with two armed raises)
15 Kg plate x 12

tricep extensions w/ plates
5 Kg plate x 12
10 Kg plate x 12
15 Kg plate x 10
superset tricep dips x 15

then some grip training

[captfit]

Keep those 5/3/1 Percentage calculations safe , will save me some work if i switch over to it
I was going through ChewyBaws log and its amazing how much he progressed with 5/3/1 that has definitely got me interested , i'l be keeping a close eye on your log mate give it your best .

[vegan_rossco]

I can send you the calculations that you'll need to make yash I'm sure MF wouldn't mind sending you the ebook, it's great!

Right so my last heavy week is now over for my first cycle of 5/3/1, here's a little recap

My actual One rep maxs are as follows
Bench 77.5Kg, Deadlift 120Kg, Shoulder press 50Kg, squat 115Kg

Here's 90% (my training maxes from this cycle)
Bench 70Kg, Deadlift 108Kg, Shoulder press 45Kg, Squat 100Kg

and finally some of my best lifts from this cycle
bench 67.5Kg x 6, Deadlift 105Kg x 4, shoulder press 42.5Kg x 8, squat 85Kg x 5
some of these were achieved despite a cold so I'm pleased with it, going to upload a photo later too!

[captfit]

Woah mate your Squat is awesome and so are your other lifts , way to go . I will definitely take all the info frm you and MF once i will change things up sometime in march so till then i think i can still get stronger on this program .

[vegan_rossco]

Thanks mate, they haven't budged in a while but I'll be testing maxes in 5 weeks time so I'm hoping to put some big numbers on the board
I would say stick with stronglifts until you can't progress anymore, the progression is much faster than 5/3/1 much much faster haha.

[Mini Forklift Ⓥ]

Yep, I can send you the ebook captfit ~ just yell out mate.

How's your weekend looking Ross, much on? How's the snow?

[vegan_rossco]

Just working unfortunatelyyyy ahha, snows all gone now man how are things your end? Got much going on at the weekend?

[Mini Forklift Ⓥ]

Oh bummer, at least you have a cool job and one that you get a lot of satisfaction from.

Dunno what I'm going to do, Saturday morning now and it looks like it's going to be a nice hot day. One kid up and the other is still in bed, might head out to a beach or something then gym later this arvo.

[vegan_rossco]

Have fun dude! Its killing me that I'll have to wait more than a week to lift anything vaguely heavy :p
Weird question and it may be a stupid one.. I'm assuming arvo means afternoon ahha so is that a kiwi thing? Or am I just very naïve haha. We have words on the isle of wight that the rest of the uk don't use lol

[Mini Forklift Ⓥ]

Haha, that's funny. I've been asked that before, I assume everyone knows what it is lol. I guess these would be some of our common, everyday speech...

Arvo - afternoon
Fush & chups - fish & chips
Sweet as/choice/mint/good as gold - that's cool
Wop Wops - middle of nowhere
Jandals - flip flops
Pants - trousers
Chur bro - thanks
She'll be right - it'll be okay

[Mini Forklift Ⓥ]

[vegan_rossco]

Hahahahaha oh my god that is fantastic!!!

[Mini Forklift Ⓥ]

Pretty funny aye.

[mrbear666]

evening gents, that is proper funny........lovin the "beers" one