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 Post subject: Re: Rossco's log!
PostPosted: Thu May 09, 2013 2:48 am 
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Batman
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Location: Isle of Wight, England
5x5 workout number 6!
SQUATS
72.5Kg x 5 reps
72.5Kg x 5 reps
72.5Kg x 5 reps
72.5Kg x 5 reps
72.5Kg x 5 reps

OVERHEAD PRESS
45Kg x 5 reps
45Kg x 5 reps
45Kg x 5 reps
45Kg x 5 reps
45Kg x 5 reps

DEADLIFT
115Kg x 5 reps

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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
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 Post subject: Re: Rossco's log!
PostPosted: Thu May 09, 2013 5:03 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Shit Ross, really impressive stuff. 115 for 5 reps? I remember when you were telling me you weren't even sure you could pull 115kg for a single. Good stuff !!

How are the new squat stands?

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 Post subject: Re: Rossco's log!
PostPosted: Thu May 09, 2013 5:24 am 
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Batman
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Location: Isle of Wight, England
Ahha I know man weird eh? My deadlifting has really shot up this year :)
Yeah they're great man, such a convinience :)

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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: Sat May 11, 2013 12:19 pm 
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Batman
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Location: Isle of Wight, England
Little update from me, despite an exhausting day at work I'm going to train tonight as I won't get a chance for a little while. On monday its my best friends stag do and we're heading over to the mainland for a punk gig, I'm gonna get totally smashed so I won't want to train tuesday :p
I've had a bit of a twinge in my back all day so I'm going to skip rows today and do some prone bridges

5x5 workout number 7

SQUATS
75Kg x 5 reps
75Kg x 5 reps
75kg x 5 reps
75Kg x 5 reps
75Kg x 5 reps
To be honest, this was tough!


BENCH
57Kg x 5 reps
57Kg x 5 reps
57Kg x 5 reps
57Kg x 5 reps
57Kg x 5 reps

_________________
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 May 15, 2013 2:12 am 
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Batman
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Posts: 1493
Location: Isle of Wight, England
Hey everyone! Potential bad news from me... After the most mental gig I've ever been to I've picked up a couple of potential injurys, after loads of stage diving and time in the pit I've fucked my wrist and right shoulder.. I'm gonna try and train this afternoon and see how I get on

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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 May 15, 2013 5:47 am 
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VBB Moderator Powerlifter & Ultrarunner
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Posts: 3840
Location: Christchurch, New Zealand.
Nooooo, stage diving? Not sure whether you are crazy or just living life to the full lol.

Hope it's nothing serious bud :(

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 Post subject: Re: Rossco's log!
PostPosted: Wed May 15, 2013 6:23 am 
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Batman
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Location: Isle of Wight, England
Ahha it was worth it!
http://m.youtube.com/watch?client=mv-go ... a6JcbQzFBc
Here's a video of the security stage diving, I'm stage diving right at the end 2:46 in the black tshirt ahha

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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 May 15, 2013 11:11 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
5x5 Wednesday 15/5/13

SQUATS
77.5Kg x 5 reps
77.5Kg x 5 reps
77.5Kg x 5 reps
77.5Kg x 5 reps
77.5Kg x 5 reps

OVERHEAD PRESS
47.5Kg x 5 reps
47.5Kg x 5 reps
47.5Kg x 5 reps
47.5Kg x 5 reps
47.5Kg x 5 reps

DEADLIFT
117.5Kg x 5 reps
This was all pretty tough, I'll put it down to injury and aches

_________________
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 May 15, 2013 1:44 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
rossco you crazy b****** i cant beleive youve injured yourself stage diving! at least its in keeping with the hardcore metal tradition! hope it heals up quick mate!

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 Post subject: Re: Rossco's log!
PostPosted: Wed May 15, 2013 3:39 pm 
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Batman
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Posts: 1493
Location: Isle of Wight, England
Baha did you watch the vid? Security guards stage diving was the highlight of my year. I would say I'm gonna take time to recover but I'm going to another gig tomorrow night... My mates metal band are playing a huge show and need to be there for support.. Ah well ahha

_________________
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 May 17, 2013 2:07 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
5x5 workout number 9! Friday 17/5/13

SQUATS
80Kg x 5 reps
80Kg x 5 reps
80Kg x 5 reps
80Kg x 5 reps
80Kg x 5 reps

BENCH PRESS
60Kg x 5 reps
60Kg x 5 reps
60Kg x 5 reps
60Kg x 5 reps
60Kg x 5 reps easy!

(Pendlay)
BARBELL ROWS
57.5Kg x 5 reps
57.5Kg x 5 reps
57.5Kg x 5 reps
57.5Kg x 5 reps
57.5Kg x 5 reps
I enjoyed this!

_________________
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: Sun May 19, 2013 2:40 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
5x5 workout number 10
SQUATS
82.5Kg x 5 reps
82.5Kg x 5 reps
82.5Kg x 5 reps
Not sure if its just because of a hard day at work but I found this exhausting and difficuly, gonna try again next workout to get 5x5

OVERHEAD PRESS
50Kg x 5 reps
50Kg x 5 reps
50Kg x 5 reps
50Kg x 5 reps
50Kg x 5 reps

DEADLIFT
Warm up set and then..
120Kg x 5 reps! Easy, so stoked!

_________________
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: Sun May 19, 2013 7:20 pm 
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Joined: Mon May 13, 2013 8:49 pm
Posts: 24
Great lifts Rossco! Solid increases from workout #9 to workout #10. Now that's progress!

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 Post subject: Re: Rossco's log!
PostPosted: Mon May 20, 2013 2:22 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Lol!

_________________
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: Tue May 21, 2013 11:33 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
5x5 workout number 11
Sticking at 82.5Kg on squats

SQUATS
82.5Kg x 5 reps
82.5Kg x 5 reps
82.5Kg x 5 reps
82.5Kg x 5 reps
82.5Kg x 5 reps
From now on I'm sticking to 3 sets of 5 reps on squats, this was awfully difficult.

BENCH PRESS
62.5Kg x 5 reps
62.5Kg x 5 reps
62.5Kg x 5 reps
62.5Kg x 5 reps
62.5Kg x 5 reps
Its crazy that I can do this, I still remember the first time I just barely benched 60Kg for a one rep max :)

PENDLAY ROWS
Still unsure on these, I can't get my back totally flat :/
62.5Kg x 5 reps
62.5Kg x 5 reps
62.5Kg x 5 reps
62.5Kg x 5 reps
62.5Kg x 5 reps

_________________
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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