esqinchi Posted January 17, 2014 Share Posted January 17, 2014 Dude 80kg bench is pretty fucking mighty! You can't deadlift in the rain? Come on man! Link to comment Share on other sites More sharing options...
asparagus Posted January 18, 2014 Share Posted January 18, 2014 Dude, world's strongest men compete in the rain all the time. Put on your boots and out you go! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 18, 2014 Author Share Posted January 18, 2014 Very good point guys. I guess I have no excuse eh? I don't mind training In a little bit of rain... But the way it's been coming down recently it would suck haha Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 18, 2014 Author Share Posted January 18, 2014 Nailed shoulders today I've noticed on here and on Instagram that most people post in pounds, so I thought I would post both so people have an idea of what I'm lifting One arm overhead press/circus press25Kg x 5 reps each arm (55lbs)25Kg x 5 reps each arm (55lbs)32.5kg x 5 reps each arm (72lbs)32.5Kg x 5 reps with right arm (72lbs)32.5Kg x 4 reps with left arm (72lbs) Seated overhead press- weight is both dumbbells combined 20Kg (44lbs) x 10 reps30Kg (66lbs) x 10 reps45Kg (99lbs) x 10 reps Side raises - weight is per dumbbell and reps are per arm5Kg (11lbs) x 12 reps5Kg (11lbs) x 12 reps12.5Kg (27.5lbs) x 12 reps12.5Kg (27.5lbs) x 10 repsDrop set to 5Kg (11lbs) x 12 reps Didn't do tricep kickbacks today! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 19, 2014 Author Share Posted January 19, 2014 Here's my patio where I'll be deadlifting and squatting haha! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 19, 2014 Share Posted January 19, 2014 Very cool, looks good mate. Don't crack your tiles though hehe Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 20, 2014 Author Share Posted January 20, 2014 Haha I've got protective mats matey Right, I sat down yesterday, had a read through 5/3/1 I have on PDF (thanks Jim) and it's got me stoked to train! I'm borrowing my dad's van on Wednesday after work to move all my equipment (squat stands, barbell, big weight plates, belt, chalk) to my new house!My training will look a bit different, with heavy deads and squats (il be using a similar training style to 5/3/1 with them) il also do the occasional barbell ohp and bench, depending on time, lastly I'll be doing hill sprints as soon as I find a decent hill around here haha! Il still do dumbbell bench/ohp and circus presses, with the squats stand il be able to do pull-ups on the barbell and dips on the safety catches! So il have more exercises at my disposal.I'll likely start all of this Thursday or at the weekend, for now I'll do some light dumbbell training and body weight exercises to save myself for super heavy deads!Last chance for someone to talk me out of deadlifting and squatting on the same day! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 20, 2014 Share Posted January 20, 2014 Look forward to seeing how you go with the 5/3/1, it's pretty foolproof and the gains should come slow and steady. You just have to stick to the programme and work hard, same as all of them I guess. You have a good weekend? Did it stop raining? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 21, 2014 Author Share Posted January 21, 2014 Look forward to seeing how you go with the 5/3/1, it's pretty foolproof and the gains should come slow and steady. You just have to stick to the programme and work hard, same as all of them I guess. You have a good weekend? Did it stop raining?Yeah I did it before for about 4 mesocycles and enjoyed it, I won't be following it properly though just borrowing the layout for my squats amd deadlifts Fuck the rain man I'm training on Wednesday regardless haha Link to comment Share on other sites More sharing options...
esqinchi Posted January 21, 2014 Share Posted January 21, 2014 Those are some pretty big numbers up there for the shoulder work, making me feel like a little girl! Glad you had a solid weekend mate, and that you're getting your gear back in action. I wish I had some (or all) of the equipment you've got - especially the barbell! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 21, 2014 Author Share Posted January 21, 2014 Those are some pretty big numbers up there for the shoulder work, making me feel like a little girl! Glad you had a solid weekend mate, and that you're getting your gear back in action. I wish I had some (or all) of the equipment you've got - especially the barbell!In hindsight it wasn't a smart investment (all my equipment) I would have to use it all for years before I made the money back that I would have spent on the gym haha, but I love having it! Will have to buy £80-£100 worth of plates providing I increase my deadlifts as much as I would like the Olympic barbell and weights cost me about £200 ish the stands were about £80 and my bench was £50 haha.. All of which were on big sales! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 21, 2014 Author Share Posted January 21, 2014 Anyone know how I change the name of this thread? :s Link to comment Share on other sites More sharing options...
asparagus Posted January 22, 2014 Share Posted January 22, 2014 Hey Ross - You could rig up a tarp or some other waterproof sheeting over your patio, provided your neighbors don't mind the look of it. That would keep you out of the rain and provide some shade for the summer so your bar doesn't get super hot from sitting in the sun. Your bar is still likely to rust pretty quickly though, given your climate. If your plates are coated or painted they should be OK until they get scratched up. If you go back and edit the first post in the thread you can change the subject. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 22, 2014 Author Share Posted January 22, 2014 I could do mate, but it'll only be out when I'm training, the rest of the time it'll be in my garden shed or utility room in the house so as long as I give it a towel dry after use if it rains I think il be fine Thanks man! Link to comment Share on other sites More sharing options...
esqinchi Posted January 23, 2014 Share Posted January 23, 2014 You train today man? Where's the 400lb deadlift??? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 23, 2014 Author Share Posted January 23, 2014 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 Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 23, 2014 Author Share Posted January 23, 2014 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 repsWorking sets;62.5Kg x 3 reps75Kg x 3 reps85Kg x (3 reps or more) 8 reps, video included Assistance: Calf raises60Kg x 10 reps60Kg x 10 reps60Kg x 10 reps60Kg x 10 reps60Kg x 10 reps Lunges w/ 10 Kg plate3 sets x 10 reps each leg Ab crunches5 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 23, 2014 Share Posted January 23, 2014 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! Link to comment Share on other sites More sharing options...
esqinchi Posted January 23, 2014 Share Posted January 23, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 23, 2014 Author Share Posted January 23, 2014 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! Link to comment Share on other sites More sharing options...
VSP Posted January 24, 2014 Share Posted January 24, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 24, 2014 Author Share Posted January 24, 2014 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 pressWarm up sets; 20Kg x 5 reps, 32.5Kg x 5 reps, 37.5Kg x 5 reps Working sets:40Kg x 3 reps45Kg x 3 reps50Kg 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 Link to comment Share on other sites More sharing options...
mrbear666 Posted January 24, 2014 Share Posted January 24, 2014 cool vid mate, your arms and shoulders have grown alot in the last couple of months! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 24, 2014 Author Share Posted January 24, 2014 Thanks mike it's nice to hear it from the outside in haha, I never feel like I'm getting any bigger Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 26, 2014 Author Share Posted January 26, 2014 5/3/1 Deadlift Deadlifts: Warmups: 60Kg x 5 reps70Kg x 5 reps90Kg x 3 repsWorking sets:105Kg / 231lbs x 3 reps120Kg / 264lbs x 3 reps135Kg / 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 Link to comment Share on other sites More sharing options...
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