Rossco's journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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asparagus
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Re: Rossco's log!

#616 Postby asparagus » Wed May 22, 2013 7:09 pm

With Pendlay rows you are not supposed to have a totally flat back. Your lower back should be flat and parallel to the ground, but you should have a good arch in the mid-upper.
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My strength log
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Re: Rossco's log!

#617 Postby vegan_rossco » Thu May 23, 2013 1:25 am

Yeah that's kind of what I meant man, its my lower back I can't seem to sort, I've filmed each set and only 2 out of the 5 looked okay but were kind of uncomfortable, my knees seem to get in the way too :/
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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Re: Rossco's log!

#618 Postby vegan_rossco » Thu May 23, 2013 5:25 am

5x5 workout number 12
SQUATS
Light warm up and then..
(187lbs)
85Kg x 5 reps
85Kg x 5 reps
85Kg x 5 reps

OVERHEAD PRESS
(115lbs)
52.5Kg x 5 reps
52.5Kg x 5 reps
52.5Kg x 5 reps
52.5Kg x 5 reps
52.5Kg x 5 reps
I'm either going to have to deload or switch to 3x5 on overhead press from now on.


DEADLIFT
Couple of warm ups and then
122.5Kg (270lbs) x 5 reps
Surprised myself here, it was very easy!
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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captfit
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Re: Rossco's log!

#619 Postby captfit » Fri May 24, 2013 12:24 am

That is really awesome man , loving your progress , i am already doing 3x5 on Squats so that volume doesnt go too much and i am having good results with it too .
I haven't been able to Deadlift as much as i would have wanted this time around . Will try and add more of them in coming weeks. Program looks solid , personally i suggest take a Deload in OVERHEAD PRESS once so that in case you stall again in future then you can go to 3x5 .

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vegan_rossco
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Re: Rossco's log!

#620 Postby vegan_rossco » Fri May 24, 2013 2:33 am

Yeah I think I'll deload and switch to 3x5 when I almost stall again, the fifth rep on the fourth set was soooo difficult!
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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Mini Forklift Ⓥ
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Re: Rossco's log!

#621 Postby Mini Forklift Ⓥ » Fri May 24, 2013 4:38 am

Rocking the deadlifts man, wow what progress. Keep up the great work Ross! MF
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vegan_rossco
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Re: Rossco's log!

#622 Postby vegan_rossco » Sat May 25, 2013 1:08 am

That means a lot dude thankyou :)

Weighed in at 76Kg before breakfast! Think I'll start eating more soon and get my weight up to help my lifts
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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dresende
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Re: Rossco's log!

#623 Postby dresende » Sat May 25, 2013 8:27 pm

Nice lifts.

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vegan_rossco
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Re: Rossco's log!

#624 Postby vegan_rossco » Tue May 28, 2013 12:27 pm

dresende wrote:Nice lifts.

Cheers dani :)

5x5 workout number 13
My girlfriends gone away for the week so I won't be training much due to catching up with friends and all that..

SQUATS
90Kg x 5 reps
90Kg x 5 reps
90Kg x 5 reps

BENCH PRESS
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps
65Kg x 5 reps

Staying away from rows for a little while but will work them in eventually
Chin ups
X 3 reps
X 3 reps
X 3 reps
X 3 reps
X 3 reps
Will add a rep or two to a few sets each time
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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vegan_rossco
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Re: Rossco's log!

#625 Postby vegan_rossco » Tue May 28, 2013 4:49 pm

I've got some more weight plates in the post so I'll be testing my deadlift hopefully next week :) I'm gonna eventually test my squat 1rm again but I'm waiting for a day off with good enough weather to train in the garden with a couple of spotters, also I can see my bench coming up a fair few kilos :)
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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captfit
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Re: Rossco's log!

#626 Postby captfit » Wed May 29, 2013 8:30 am

Sqauts out in the garden ! That sounds terrific , you can't really do something like that here in Delhi with temperature outside of about 45 Celcius .

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vegan_rossco
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Re: Rossco's log!

#627 Postby vegan_rossco » Wed May 29, 2013 12:04 pm

captfit wrote:Sqauts out in the garden ! That sounds terrific , you can't really do something like that here in Delhi with temperature outside of about 45 Celcius .


Ahha I can't imagine training in that heat :p british summer rarely exceeds 25 celcius 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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vegan_rossco
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Re: Rossco's log!

#628 Postby vegan_rossco » Wed May 29, 2013 4:06 pm

just ordered myself a powerlifting belt from strengthshop uk! Looking forward to testing my maxes now 8)
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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vegan_rossco
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Re: Rossco's log!

#629 Postby vegan_rossco » Thu May 30, 2013 6:07 pm

Just got back from seeing these guys
http://m.youtube.com/watch?client=mv-go ... EWiX-shMyw

Too many beers but I'm confident I'll still train tomorrow!
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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vegan_rossco
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Re: Rossco's log!

#630 Postby vegan_rossco » Fri May 31, 2013 10:23 am

5x5 workout number 14
SQUATS
Warm ups and then
92.5Kg x 5 reps
92.5Kg x 5 reps
92.5Kg x 5 reps

OVERHEAD PRESS
55Kg x 5 reps
55Kg x 4 reps :(
55Kg x 3 reps :( :(
55Kg x 3 reps
Decided to stop here, I'll deload OHP now

DEADLIFTS
Warm ups and then
125Kg x 5 reps
This whole workout sucked!
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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