Rossco's journal

[vegan_rossco]

Bench press was shit today.. Didn't feel very strong under the bar.

Bench press:
After warming up and stretching..
75Kg (165lb) x 5 reps
75Kg x 5 reps
75Kg x 5 reps
80Kg (176lbs) x 5 reps
90Kb (198lbs) x 2 reps
95Kg (209lbs) x 0 reps..

Assistance and hypertrophy.
Close grip bench press
50Kg (110lbs) x 20 reps
60Kg (132lbs) x 11 reps
60Kg x 10 reps
60Kg x 8 reps
Triceps were fried..

Tricep extensions,
With resistance bands 3 sets.
With 15Kg plate over head, 3 sets.

Lateral raise, drop set torture! X2 sets,
10Kg plates, then 5Kg plates, then 2.5Kg plates, then 1.25Kg plates and then resistance bands.

Finished off with pressing 2x 10kg plates overhead, didn't count reps.


I'm so unsatisifed with today, might hit deadlifts early tomorrow morning.

[vegan_rossco]

Oh man... I had the worst nights sleep, woke up with DOMS almost all over..
But because I'm a goddam Viking I trained deadlifts outside in the rain totally fasted (coffee only)

After warming up and a little mobility work

90Kg (198lbs) x 8 reps
110Kg (242lbs) x 5 reps
110Kg x 5 reps
120Kg (264lbs) x 5 reps
120Kg x 5 reps
130Kg (286lbs) x 5 reps

Seeing stars at this point.

140Kg (308lbs) x 4 reps.
Desperately tried to get the 5th but I was hitching like mad and getting dizzy.

Called it off here, needed to eat.

Squats on Saturday hopefully

[mrbear666]

VIKING POWER!!! "there is no reason to be alive if you cant do deadlifts"!

[vegan_rossco]

Amen brother!!

[vegan_rossco]

Oh man today was weird.. Being fairly ketogenic all the time is doing wonders for my body fat percentage but I'm noticing bad recovery rates and fatigue..
My hips had felt right for a couple of days so squatting today probably wasn't my brightest moment.. My lifts sucked too
Also.. After my warm up I put too much weight on one side of my squat stands and had them too close together as I was setting up,,, the barbell came off the end of the stand and smashed my patio.. cracked one of the tiles but luckily it's not noticeable... I just hope the missus doesn't see it aha.
SQUATS
117.5Kg (258lb) x 3 reps
117.5Kg x 2 reps..
117.5Kg x 2 reps
125Kg (275lbs) x 1 rep
Lost all confidence in today so did a few sets at 90Kg (198lbs) for 5 reps each.

Thought I would drop assistance for the day and do some benching..
BENCH PRESS:
60Kg (132lbs) x 8 reps
70Kg (154lbs) x 6 reps
80Kg (176lbs) x 3 reps
90Kg (198lbs) x 2 reps

Incline bench press
50Kg x 10 reps (110lbs)
50Kg x 10 reps
50Kg x 10 reps
50Kg x 10 reps

Took some time to really stretch out and do some mobility work

[HIT Rob]

Hi Ross,

I'd the same problem when becoming fat adapted, but since I've start taking glucose and amino acids pre, intra and post workout, my performance and recovery rate has sky rocketed:)

[esqinchi]

Whoa man, careful over there! Must have been quite a reaction when that happened, though I bet I'd have a little chuckle. Funny Rob should mention BCAAs as I started taking them as well, and found I'm not as fatigued as before. Otherwise man pretty good lifts up there!

[vegan_rossco]

Cheers rob I'll give that a go mate, am currently using BCAAs but only post workout,
Aha Chris I almost shat myself!

You gents checked out the 'squat challenge' thread I made? Would love for you guys to give it a shot

[esqinchi]

Haha! I bet it was hilarious to see, and even funnier to see you check for permanent damage!

Haven't seen the squat challenge, but I'll be over there in due time!

[HIT Rob]

Hey lads,

Use the BCAA's both pre and post, but even more importantly, take them with glucose (pre to improve prefromance as the high order fibers are glycolytic /post for to replenish glycogen stores and for to provoke an insulinogentic anabolic effect) or the body will just use the BCAA's to replenish the glycogen stores. I also take a pre workout loaded with creatine and caffeine. The whole combo has really done wonders for me. (Though my wife wants me to stop taking the preworkout at night, apparently I kick her in my sleep lol:)

[vegan_rossco]

Eeeek, I just spent £55 on some more weight plates... 40kg in total, (88lbs),
Can't wait to see what I can actually deadlift! Hoping the weight loss won't hold me back too much

[vegan_rossco]

Squat challenge!!!! I went on a hike/orienteering with the family yesterday so my legs weren't in the best shape haha..
After warming up with
50Kg / 110lbs, 3 sets x 6 reps

Bodyweight on the bar (85kg/187lbs) x 15 reps

50 rep challenge @ 40Kg/88lbs on the bar! 50 reps is ridiculous... Took me about 5 minutes with all the panting and wheezing in between reps haha

Finished with some overhead pressing, as I didn't get to do any assistance work for bench on Saturday.

40Kg / 88lbs 3 sets of 8 reps

Resistance band workout for shoulders
Lateral raises, presses, dislocates etc.

[esqinchi]

I'm a little worried about your chances of walking tomorrow! Lol

[vegan_rossco]

Haha I've actually not had DOMS at all :p really weird..

I had every intention of training deadlifts today, but I got an email confirming that my weight plates are arriving tomorrow... !!!!
So I'm decided to do a bit of hiit cardio and mobility work so I can hit deadlifts hard either tomorrow or at the weekend (we're supposed to get gale force winds and thunderstorms for next couple of days....) gotta love the British summer!


Anyways,

After warming up

I did sprinting on the spot, jump lunges, jump squats and planks, can't remember in which order.. And then did...


Everything was 30 seconds on and 30 seconds rest
Resistance band training:
-Shoulder presses
-tricep extensions
-bicep curls
-shoulder raises
-row/shrugs
All of this x2

Finished up with an 8 minute ab workout!

I'm so stoked to see what I'm capable of deadlifting, being on a caloric deficit is surely gonna hold me back but at least I can try!

[esqinchi]

I see you are waiting to deadlift until the wind and rain hits. You're a Spartan. I expect you to let out a warrior's howl upon locking out.