Rossco's journal

[vegan_rossco]

Ahha I can pretty much already deadlift 400lbs man, it's 440lb I'm working towards you times kg by 2.2 to get the poundage

I'm up early and have work at 11 so I'm gonna get some freezing cold early morning squats in an hour or so once I've guzzled my coffee,
I've programmed all my lifts for this month on squat and dead and my squats look too heavy.. I'm considering knocking 10kg off each set considerng I haven't barbell squatted since September..
Il see how I feel after warm up

[vegan_rossco]

I started 5/3/1 this morning so far just for my deads and squats, my goal for the year is a 200Kg dead and a 140Kg squat so wish me luck!
Squats today

Squats: 5/3/1
Warm ups- 40Kg x 5 reps, 50Kg x 5 reps, 50Kg x 5 reps
Working sets;
62.5Kg x 3 reps
75Kg x 3 reps
85Kg x (3 reps or more) 8 reps, video included

Assistance:
Calf raises
60Kg x 10 reps
60Kg x 10 reps
60Kg x 10 reps
60Kg x 10 reps
60Kg x 10 reps

Lunges w/ 10 Kg plate
3 sets x 10 reps each leg

Ab crunches
5 sets x 10 reps

As you can see from the vid, the mrs had work early so I trained in my living room all my equipment was frozen solid from being in the shed all night haha

http://youtu.be/s8-oyeSJ1aE

[Mini Forklift Ⓥ]

Love the new journal title, sounds like you have it in the bag but nonetheless I'm happy to help if there's anything you need any help with.

Looking forward to following your progress, rock n roll!

[esqinchi]

Right you are bud, and this is why I didn't go to med school ahaha! 440lb deadlift eh? Pretty sure my spine would snap like a twig, or my arms would tear right off!

Something like this...

http://youtu.be/-eXFYuskXE8

Nice training today tho.

[vegan_rossco]

Cheers Jim I may have a couple of questions to shoot your way, I've done 5/3/1 before but there's always something new to learn

@chris Hahahahaha! I've got a feeling that's going to happen to me on deadlift day!

[VSP]

my goal for the year is a 200Kg dead and a 140Kg squat so wish me luck!

Hell yes! I look forward to seeing you hit those numbers and more, sir.

[vegan_rossco]

my goal for the year is a 200Kg dead and a 140Kg squat so wish me luck!

Hell yes! I look forward to seeing you hit those numbers and more, sir.

Thanks man you're one hell of a source of inspiration by the way.

5/3/1 military press, so I caved and I'm going all out on 5/3/1 properly and pretty much to the book

Military press
Warm up sets; 20Kg x 5 reps, 32.5Kg x 5 reps, 37.5Kg x 5 reps

Working sets:
40Kg x 3 reps
45Kg x 3 reps
50Kg x (3 or more) 8 reps, video included. Could have done way more but didn't like the idea of going to failure.

Assistance:
Circus presses; 3 sets of 25Kg x 5 reps each arm.
Keeping these in my routine because they're so fun and help me get that power out of the press

Dumbbell side raises ( weight is per dumbbell );
5 sets of 10Kg x 10 reps each arm.

Tricep kickbacks;
5 sets of 10Kg x 10 reps each arm.

Great little session, as you can tell by the video I trained in my living room again, the mrs was at work and I'm off all weekend so making use of my time
Rest day tomorrow, think I may go out for a few beers, my legs and glutes are in agony today haha

http://youtu.be/R2JOEF3yWcI

[mrbear666]

cool vid mate, your arms and shoulders have grown alot in the last couple of months!

[vegan_rossco]

Thanks mike it's nice to hear it from the outside in haha, I never feel like I'm getting any bigger

[vegan_rossco]

5/3/1 Deadlift

Deadlifts:
Warmups:
60Kg x 5 reps
70Kg x 5 reps
90Kg x 3 reps
Working sets:
105Kg / 231lbs x 3 reps
120Kg / 264lbs x 3 reps
135Kg / 297lbs x (3 or more reps) 5! Could have got more but grip was bad and I've lost my chalk

At this point I felt pretty shit, did so ittle assistance but didn't log it all so I've forgotten baha, nothing exciting :p

[vegan_rossco]

Yesterday's rest was beautiful...
Would have waited until Wednesday to train but I had an opportunity to train in my living room again :p

Bench press 5/3/1

Bench press
Warmups. 3 sets of 40Kg x 5 reps
Working sets:
50Kg / 110lbs x 3 reps
57.5Kg / 126.5lbs x 3 reps
65Kg / 143lbs x (3 or more reps) 12 reps! So easy and could have done more if I had a spotter around!
Video included!

http://youtu.be/KUED29QvXa8

I didn't do much assistance really, just some work on my arms because I'm reallllly vain...
I wanted to do some dips but the spotter catches on my stands have gone missing... Will acquire some more for next week,

Tricep kickbacks
5 sets- 12.5Kg x 10 reps

Bicep concentration curls
5 sets- 10Kg x 10 reps

[esqinchi]

Nice training over the past few days man. Sorry I've been MIA. For some reason, I'm not getting the email notifications - WTF!?!?!? haha. 95Kg bench??? Damn son, you're to be swol as fuck after that. Is that you over there on the right? You've stolen my quads!! hahaha!

[vegan_rossco]

Hahaha hey Chris! Thanks for the photo hahaha!

Yeah I'm hoping I can get my one rep max for bench to 95Kg I think I can do it but I'm gonna hit a few more weeks on 5/3/1 and test after my deload week

Hitting squats soon, bright and early! I have the living room to myself again so I'll video the session!

[vegan_rossco]

5/3/1 squats! Great session, still not doing assistance as such, just trying to work some muscle groups a little harder, vanity is involved..

Squats- warm ups, 40Kg x 5 reps, 50Kg x 5 reps, 50Kg x 3 reps

Working sets:
57.5Kg/126lb x 5 reps
67.5Kg/148lb x 5 reps
80Kg/176lb x (5 or more) 12! Video included
http://youtu.be/7YXNu6piAdA form check is appreciated, not sure if I have the bar in a decent place on my back, and not sure if I'm totally parallel.

Then just some simple stuff as additions.

Calf raises:
80Kg x 15 reps
80kg x 15 reps
80Kg x 15 reps
80Kg x 15 reps

Ab crunches with 10Kg plate:
X 25 reps
X 20 reps
X 20 reps
X 25 reps

And finished with box jumps in the garden, well more step jumps.. Not very high but loads of volume!

[vegan_rossco]

I feel like shit today, been nursing a stinking cold for the past couple of days and today it felt worse.. Still managed to get training in but it was by no means impressive

5/3/1 military press
Warm ups:
20Kg x 5 reps
30Kg x 5 reps
30Kg x 3 reps
Working sets:
35Kg/77lbs x 5 reps
37.5Kg/82.5lbs x 5 reps
45Kg/100lbs x (5 or more) 12 reps! felt easy too, if it wasn't for the aching from my cold I could have repped at least 2 more.

Didn't do much assistance work, just some circus style presses

DB circus press
27.5Kg/60lbs x 5 reps each arm
27.5Kg/60lbs x 5 reps each arm
27.5Kg/60lbs x 5 reps each arm
27.5Kg/60lbs x 5 reps each arm

Thought I would give my shoulders a little extra burn and did an all out set to failure with side raises..
5Kg each arm x 30 reps!!