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 Post subject: Re: Rossco's log!
PostPosted: Wed Jun 12, 2013 2:09 am 
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Manatee
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all righty mate , enjoy your time off . You are giving me time to catch up on you though :p


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 Post subject: Re: Rossco's log!
PostPosted: Wed Jun 12, 2013 4:56 am 
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VBB Moderator Powerlifter & Ultrarunner
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what's all this talk about time off? Toughen up bro!

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 Post subject: Re: Rossco's log!
PostPosted: Wed Jun 12, 2013 7:14 pm 
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Manatee
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Mini Forklift Ⓥ wrote:
what's all this talk about time off? Toughen up bro!


Haha what MF said!!! You still gotta knock out those Maxes

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 Post subject: Re: Rossco's log!
PostPosted: Thu Jun 13, 2013 9:43 am 
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JubNZ wrote:
Mini Forklift Ⓥ wrote:
what's all this talk about time off? Toughen up bro!


Haha what MF said!!! You still gotta knock out those Maxes

Haha oh you guys! Well I'm currently fucking wasted in a field on the isle of wight! Speakto you all soon!! Lots of love!

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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: Mon Jun 17, 2013 4:34 am 
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Wasted in a field? That's not something Batman would do!

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 Post subject: Re: Rossco's log!
PostPosted: Mon Jun 17, 2013 4:34 am 
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 Post subject: Re: Rossco's log!
PostPosted: Tue Jun 18, 2013 12:29 pm 
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Batman
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The weekend was amazing but physically and emotionally draining! I still feel a bit tired even now but I'm eager to get back under the bar!
I'm gonna deload my current weights on 5x5 and take another crack at it!
PBs on bench and squat will have to wait for now.
SQUATS
80Kg x 5 reps
80Kg x 5 reps
80Kg x 5 reps

DEADLIFTS
60Kg x 5 reps
100Kg x 3 reps
120Kg x 5 reps. Really tough maybe I should have gone lighter..

OVERHEAD PRESS
40Kg x 5 reps
40Kg x 5 reps
40Kg x 5 reps
40Kg x 5 reps
40Kg x 5 reps + 30 second hold.

Pullups x 6 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
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Tue Jun 18, 2013 6:08 pm 
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Gorilla
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Location: O.C. California
What was your last 5 rep max on deadlifts?

If you were able to pull out 5 reps on it but it was tough, then you picked a good weight. Go up 5 kg next time and see what happens.

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Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: Rossco's log!
PostPosted: Thu Jun 20, 2013 1:06 pm 
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Batman
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Location: Isle of Wight, England
I've done more weight for 5 reps before man, I think I'll take it a little slower for now dude :p

5x5
Squats
82.5Kg x 5 reps
82.5Kg x 5 reps
82.5Kg x 5 reps

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

Tried rows but I'm really having trouble with them argh...

Pull ups
X 6 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
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's log!
PostPosted: Sun Jun 23, 2013 2:59 pm 
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Batman
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Posts: 1494
Location: Isle of Wight, England
Another fucking set back!! I've buggered my knee somehow, either at work or during training I have no idea, it just became uncomfortable to walk on yesterday. Its coming and going at the moment and I've got a tube bandage on it for support, probably best I don't squat today as a precaution, but I will be deadlifting. I'm gonna play around with different weights and rep ranges and just see what happens, back on 5x5 when my knees sorted ;)

Deadlifts
20Kg x 10 reps
60Kg x 8 reps
90Kg x 6 reps
110Kg x 5 reps
140Kg x 2 reps (very disappointing..I would use the knee as an excuse but I'm not an asshole ahha)
60Kg (just for the pump 8) ) x 20 reps, great fun

Overhead press
20Kg x 10 reps
30Kg x 10 reps
40Kg x 8 reps
45Kg x 8 reps
50Kg x 6 reps + 30 second hold

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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 Jun 25, 2013 12:31 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
Still off the squats and getting a little pissed off.. Still gonna play around with different rep ranges.

Bench Press
20Kg x 12 reps
50Kg x 10 reps
60Kg x 10 reps
70Kg x 6 reps
70Kg x 6 reps
50Kg x 15 reps! this was fun

Chin ups
X 8 reps
X 6 reps
X 6 reps

Some arm stuff.

I'm sick of my knee playing up tbh but its best to keep off of it I suppose.

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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 Jun 25, 2013 4:44 pm 
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Rabbit
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Joined: Mon Jun 24, 2013 10:25 am
Posts: 55
Injuries are aggravating for sure! Don't rush it though or you may set yourself back further. Maybe when the pain is light enough start doing therapy with very light weight and inch up every few days. Hope you get it worked out soon! Killer log here!

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 Post subject: Re: Rossco's log!
PostPosted: Tue Jun 25, 2013 4:53 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 510
Hey Ross,

Up until a couple of years ago i'd a really bad knee injury, i couldn't leg press, squat or even do leg extension's (not even light weights), physio did nothing to help it neither. Believe it or not, what cured it (literally), was performing static holds on leg extension's and leg curl's, holding the weight in the contracted position (the strongest position). Once my knee started to feel a bit better, i started using static holds on the Leg Press, holding the weight in the position of maximum motor arm, after that it was partial rep squats, and before i knew it, i was back to using full range of motion again:) Every now and then i still use static holds.

Static holds eliminate friction (a by product of movement), secondly, you not moving through position's of disadvantaged leverage, these are two of the main factors that play a big part in the wear and tear of joints and connective tissues.

Best, and good luck
Rob


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 Post subject: Re: Rossco's log!
PostPosted: Tue Jun 25, 2013 4:58 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
Cheers for the insight and advice lads :)
Its kind of a soreness on the right side of my left knee (hard to explain sorry) but yeah I think I'll lay off it for a little while longer and try static holds and light weight therapy.
Wish me luck :p

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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 Jun 26, 2013 1:18 am 
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Location: Christchurch, New Zealand.
Good luck Ross, head up old chap!

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WEB: http://www.jimsty.wix.com/strength-vs-size
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