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 Post subject: Re: Rossco's log!
PostPosted: Wed May 22, 2013 7:09 pm 
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Gorilla
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Location: O.C. California
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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 Post subject: Re: Rossco's log!
PostPosted: Thu May 23, 2013 1:25 am 
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Batman
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Location: Isle of Wight, England
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 :/

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klaatu21 wrote:
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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 23, 2013 5:25 am 
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Batman
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Location: Isle of Wight, England
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!

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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: Fri May 24, 2013 12:24 am 
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Manatee
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Posts: 280
Location: DELHI,INDIA
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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 Post subject: Re: Rossco's log!
PostPosted: Fri May 24, 2013 2:33 am 
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Batman
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Location: Isle of Wight, England
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!

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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: Fri May 24, 2013 4:38 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Rocking the deadlifts man, wow what progress. Keep up the great work Ross! MF

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 Post subject: Re: Rossco's log!
PostPosted: Sat May 25, 2013 1:08 am 
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Batman
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Location: Isle of Wight, England
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

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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 25, 2013 8:27 pm 
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Rabbit
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Joined: Sat Sep 15, 2012 4:21 pm
Posts: 138
Location: Brazil
Nice lifts.

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 Post subject: Re: Rossco's log!
PostPosted: Tue May 28, 2013 12:27 pm 
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Batman
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Location: Isle of Wight, England
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

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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: Tue May 28, 2013 4:49 pm 
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Batman
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Posts: 1494
Location: Isle of Wight, England
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 :)

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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 29, 2013 8:30 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
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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 Post subject: Re: Rossco's log!
PostPosted: Wed May 29, 2013 12:04 pm 
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Batman
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Location: Isle of Wight, England
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!

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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 29, 2013 4:06 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
just ordered myself a powerlifting belt from strengthshop uk! Looking forward to testing my maxes now 8)

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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: Thu May 30, 2013 6:07 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
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!

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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: Fri May 31, 2013 10:23 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
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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