vegan_rossco Posted April 28, 2013 Author Share Posted April 28, 2013 yeah buddy!! Link to comment Share on other sites More sharing options...
mrbear666 Posted April 28, 2013 Share Posted April 28, 2013 haha sweet man, bet that feels safer than the old "stands" good luck on the 5x5! whats the plan, muscle and strength? Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 28, 2013 Author Share Posted April 28, 2013 Hell yeah man and yeah pretty much, although I'm trying to keep my weight vaguely the same but lose a bit of fat whilst keeping my strength up and potentially increasing it a bit Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 30, 2013 Author Share Posted April 30, 2013 5x5! Tuesday 30/4/13SQUATS62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps OVERHEAD PRESS40Kg x 5 reps40Kg x 5 reps40Kg x 5 reps40Kg x 5 reps40Kg x 5 reps DEADLIFTSWarm ups, and then..110Kg x 5 pretty difficult.. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 1, 2013 Share Posted May 1, 2013 Nice rack hahaha (I've said that to a few girls in my teenage years). Only thing you need to do is lose that pad from the bar. Are you a man or a girl Ross?.. Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 1, 2013 Author Share Posted May 1, 2013 Hahahaha! Nice input from you james as always.. But I agree I do have a pretty sweet rack.Aw man I love the pad its like squatting with marshmallows on my back Link to comment Share on other sites More sharing options...
Synny667 Posted May 1, 2013 Share Posted May 1, 2013 Dude I don't even squat with the pad!!! Trainer puts it on I throw it off hahaha Link to comment Share on other sites More sharing options...
asparagus Posted May 1, 2013 Share Posted May 1, 2013 Hey Ross, do you paint your toenails in between squat sets too? Lose the pad! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 2, 2013 Author Share Posted May 2, 2013 Goddamit you guys! This is borderline online bullying hahaha. In all seriousness though I do get a pretty sore spine/shoulders when I don't use it.. Am I doing something wrong? :/ Link to comment Share on other sites More sharing options...
Synny667 Posted May 2, 2013 Share Posted May 2, 2013 Sorry Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 2, 2013 Share Posted May 2, 2013 Girls wear pads Ross. You are not a girl. YOU ARE BATMAN. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 2, 2013 Share Posted May 2, 2013 Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 2, 2013 Author Share Posted May 2, 2013 Bahahaha that's amazing. And a good enough reason to not use a pad I suppse..Anywho here's a documentary about the bat hospital where I work! I'm not in it unfortunately http://vimeo.com/m/65251714 Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 2, 2013 Author Share Posted May 2, 2013 5x5! Thursday 2/5/13 (I have a bit of a cold and went for a real long walk earlier so can see this workout being a little difficult!) SQUATS 65Kg x 5 reps65Kg x 5 reps65Kg x 5 reps65Kg x 5 reps65Kg x 5 repsAll very easy BENCH PRESS52.5Kg x 5 reps52.5Kg x 5 reps52.5Kg x 5 reps 52.5Kg x 5 reps52.5Kg x 5 reps BARBELL ROW52.5Kg x 5 reps52.5Kg x 5 reps52.5Kg x 5 reps52.5Kg x 5 reps52.5Kg x 5 repsAll easy stuff! Link to comment Share on other sites More sharing options...
asparagus Posted May 3, 2013 Share Posted May 3, 2013 Goddamit you guys! This is borderline online bullying hahaha. In all seriousness though I do get a pretty sore spine/shoulders when I don't use it.. Am I doing something wrong? :/Hey dude, I didn't mean to offend, so sorry if it came across that way. When you squat, is it high-bar or low-bar? When the bar is up high there might be a tendency to let it roll up on your spine, which does not give you happy vertebrae. With a lower bar position, it should be sitting on more muscle, giving it more natural padding. It all depends on the type of squatting you are doing. If you are going more Olympic, then the torso needs to be more upright and the bar should sit high. If you are powerlifting then the bar can sit a bit lower, although you will find that your body mechanics need to compensate for the bar position - the lower the bar the more difficult it will be to get past "parallel", but going full depth that way still closes the knee joint. In either case, make sure that you squeeze your shoulders back to give the bar some meat to sit on. I find doing that also helps me keep my chest up and my back arched. If you aren't already doing mobility work, I highly recommend shoulder dislocations and squat-to-stands at the start of each workout. Over time, with proper form, your body will adapt to the strain of the bar on your back. Sorry if you already know all this and were looking for something else, but this is what I've got. Anything else on my part would be speculation and that's not worth a damn. Keep it up! Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 3, 2013 Share Posted May 3, 2013 Good post asparagus, I do hope Ross realises we were only joking ?! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 4, 2013 Author Share Posted May 4, 2013 Ahha of course guys, just a bit of banter I was kidding too no offence here, well I haven't gone pad free with the bar for a very long time to be honest.. Maybe I'll go pad free next session and then if I do get pain I'll know I'm doing something wrong and refer back to asparagus' advice, cheers for the post asparagus Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 4, 2013 Share Posted May 4, 2013 You could always wrap a towel round the bar, this way you would still get some protection but wouldn't be as thick as using the pad. Link to comment Share on other sites More sharing options...
maybenot Posted May 4, 2013 Share Posted May 4, 2013 Ahha of course guys, just a bit of banter I was kidding too no offence here, well I haven't gone pad free with the bar for a very long time to be honest.. Maybe I'll go pad free next session and then if I do get pain I'll know I'm doing something wrong and refer back to asparagus' advice, cheers for the post asparagus At least use a black pad, dude.You are Batman. Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 4, 2013 Author Share Posted May 4, 2013 Solid idea maybenot haha Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 5, 2013 Author Share Posted May 5, 2013 5x5! Workout number 4!Sunday 5/5/13Totally shit and exhausting day at work but I really need to get under the bar for some down time! SQUATS67.5Kg x 5 reps67.5Kg x 5 reps67.5Kg x 5 reps 67.5Kg x 5 reps67.5Kg x 5 reps OVERHEAD PRESS42.5Kg x 5 reps42.5Kg x 5 reps42.5Kg x 5 reps42.5Kg x 5 reps 42.5Kg x 5 reps DEADLIFTS112.5Kg x 5 reps No problems! I brought some vegan cornish pasties so I'm gonna go stuff my face! Link to comment Share on other sites More sharing options...
captfit Posted May 6, 2013 Share Posted May 6, 2013 Amazing dude i see you are onto 5x5 . I have just started my 8 week cycle too last week , although i am starting kinda low coz of the 2 months gap but i am sure i will be back in nos by the time i end it . I'd have suggested starting just a little lighter on deads too along with everything else . It really feels awesome as weights keep going up . Do you have the StrongLifts Tracker Excel sheet ?If not let me know i will mail that you it really helps you to track stuff . My predicted nos by 1st July with a constant increase should be around - Squat - 100kgsDeads - 120 kgsBench/Rows - 65kgsOHP - 55kgs Put up your nos too and we'l try and get the goals done by the stipulated time . What say ? Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 6, 2013 Author Share Posted May 6, 2013 Yo! I know I probably should have gone lighter on deads but where I can do 145Kg for reps now and you only have to do one set of deads each time I decided to go a little heavier, I don't have the spreadsheet but I've got it all penciled down, mostly because I'm not sticking to the weeks. By that I mean I'm just training every other day and occasionaly adding extras or taking days off, so I can't really stick to a spreadsheet.I'll pencil up some more weeks later, I've only written up 5 weeks so far Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 7, 2013 Author Share Posted May 7, 2013 5x5 workout number 5! SQUATS 70Kg x 5 reps70Kg x 5 reps70Kg x 5 reps70Kg x 5 reps 70Kg x 5 reps ROWS55Kg x 5 reps55Kg x 5 reps55Kg x 5 reps55Kg x 5 reps55Kg x 5 reps BENCH PRESS55Kg x 5 reps55Kg x 5 reps55Kg x 5 reps55Kg x 5 reps55Kg x 5 reps Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 8, 2013 Author Share Posted May 8, 2013 My weight's right down at the moment at 76.5Kg! I'm hoping to keep this up throughout the summer and then bulk at the end of august! My target is a 380Kg total (powerlifting) and keep my weight down around 74/75Kg until september Link to comment Share on other sites More sharing options...
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