vegan_rossco Posted May 9, 2013 Author Share Posted May 9, 2013 5x5 workout number 6!SQUATS72.5Kg x 5 reps72.5Kg x 5 reps72.5Kg x 5 reps72.5Kg x 5 reps72.5Kg x 5 reps OVERHEAD PRESS45Kg x 5 reps 45Kg x 5 reps45Kg x 5 reps45Kg x 5 reps45Kg x 5 reps DEADLIFT115Kg x 5 reps Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 9, 2013 Share Posted May 9, 2013 Shit Ross, really impressive stuff. 115 for 5 reps? I remember when you were telling me you weren't even sure you could pull 115kg for a single. Good stuff !! How are the new squat stands? Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 9, 2013 Author Share Posted May 9, 2013 Ahha I know man weird eh? My deadlifting has really shot up this year Yeah they're great man, such a convinience Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 11, 2013 Author Share Posted May 11, 2013 Little update from me, despite an exhausting day at work I'm going to train tonight as I won't get a chance for a little while. On monday its my best friends stag do and we're heading over to the mainland for a punk gig, I'm gonna get totally smashed so I won't want to train tuesday I've had a bit of a twinge in my back all day so I'm going to skip rows today and do some prone bridges 5x5 workout number 7 SQUATS 75Kg x 5 reps75Kg x 5 reps75kg x 5 reps75Kg x 5 reps75Kg x 5 repsTo be honest, this was tough! BENCH 57Kg x 5 reps57Kg x 5 reps57Kg x 5 reps57Kg x 5 reps57Kg x 5 reps Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 15, 2013 Author Share Posted May 15, 2013 Hey everyone! Potential bad news from me... After the most mental gig I've ever been to I've picked up a couple of potential injurys, after loads of stage diving and time in the pit I've fucked my wrist and right shoulder.. I'm gonna try and train this afternoon and see how I get on Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 15, 2013 Share Posted May 15, 2013 Nooooo, stage diving? Not sure whether you are crazy or just living life to the full lol. Hope it's nothing serious bud Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 15, 2013 Author Share Posted May 15, 2013 Ahha it was worth it! Here's a video of the security stage diving, I'm stage diving right at the end 2:46 in the black tshirt ahha Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 15, 2013 Author Share Posted May 15, 2013 5x5 Wednesday 15/5/13 SQUATS77.5Kg x 5 reps77.5Kg x 5 reps77.5Kg x 5 reps77.5Kg x 5 reps77.5Kg x 5 reps OVERHEAD PRESS47.5Kg x 5 reps47.5Kg x 5 reps47.5Kg x 5 reps47.5Kg x 5 reps47.5Kg x 5 reps DEADLIFT117.5Kg x 5 repsThis was all pretty tough, I'll put it down to injury and aches Link to comment Share on other sites More sharing options...
mrbear666 Posted May 15, 2013 Share Posted May 15, 2013 rossco you crazy b****** i cant beleive youve injured yourself stage diving! at least its in keeping with the hardcore metal tradition! hope it heals up quick mate! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 15, 2013 Author Share Posted May 15, 2013 Baha did you watch the vid? Security guards stage diving was the highlight of my year. I would say I'm gonna take time to recover but I'm going to another gig tomorrow night... My mates metal band are playing a huge show and need to be there for support.. Ah well ahha Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 17, 2013 Author Share Posted May 17, 2013 5x5 workout number 9! Friday 17/5/13 SQUATS80Kg x 5 reps80Kg x 5 reps80Kg x 5 reps80Kg x 5 reps80Kg x 5 reps BENCH PRESS60Kg x 5 reps60Kg x 5 reps60Kg x 5 reps60Kg x 5 reps60Kg x 5 reps easy! (Pendlay)BARBELL ROWS57.5Kg x 5 reps57.5Kg x 5 reps57.5Kg x 5 reps57.5Kg x 5 reps57.5Kg x 5 repsI enjoyed this! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 19, 2013 Author Share Posted May 19, 2013 5x5 workout number 10SQUATS82.5Kg x 5 reps82.5Kg x 5 reps82.5Kg x 5 repsNot sure if its just because of a hard day at work but I found this exhausting and difficuly, gonna try again next workout to get 5x5 OVERHEAD PRESS50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps50Kg x 5 reps DEADLIFTWarm up set and then..120Kg x 5 reps! Easy, so stoked! Link to comment Share on other sites More sharing options...
Foods4Health Posted May 20, 2013 Share Posted May 20, 2013 Great lifts Rossco! Solid increases from workout #9 to workout #10. Now that's progress! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 20, 2013 Author Share Posted May 20, 2013 Lol! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 21, 2013 Author Share Posted May 21, 2013 5x5 workout number 11 Sticking at 82.5Kg on squats SQUATS82.5Kg x 5 reps82.5Kg x 5 reps82.5Kg x 5 reps82.5Kg x 5 reps82.5Kg x 5 repsFrom now on I'm sticking to 3 sets of 5 reps on squats, this was awfully difficult. BENCH PRESS62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 repsIts crazy that I can do this, I still remember the first time I just barely benched 60Kg for a one rep max PENDLAY ROWSStill unsure on these, I can't get my back totally flat :/62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps Link to comment Share on other sites More sharing options...
asparagus Posted May 23, 2013 Share Posted May 23, 2013 With Pendlay rows you are not supposed to have a totally flat back. Your lower back should be flat and parallel to the ground, but you should have a good arch in the mid-upper. Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 23, 2013 Author Share Posted May 23, 2013 Yeah that's kind of what I meant man, its my lower back I can't seem to sort, I've filmed each set and only 2 out of the 5 looked okay but were kind of uncomfortable, my knees seem to get in the way too :/ Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 23, 2013 Author Share Posted May 23, 2013 5x5 workout number 12SQUATSLight warm up and then..(187lbs)85Kg x 5 reps85Kg x 5 reps85Kg x 5 reps OVERHEAD PRESS(115lbs)52.5Kg x 5 reps 52.5Kg x 5 reps 52.5Kg x 5 reps52.5Kg x 5 reps52.5Kg x 5 repsI'm either going to have to deload or switch to 3x5 on overhead press from now on. DEADLIFTCouple of warm ups and then122.5Kg (270lbs) x 5 repsSurprised myself here, it was very easy! Link to comment Share on other sites More sharing options...
captfit Posted May 24, 2013 Share Posted May 24, 2013 That is really awesome man , loving your progress , i am already doing 3x5 on Squats so that volume doesnt go too much and i am having good results with it too . I haven't been able to Deadlift as much as i would have wanted this time around . Will try and add more of them in coming weeks. Program looks solid , personally i suggest take a Deload in OVERHEAD PRESS once so that in case you stall again in future then you can go to 3x5 . Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 24, 2013 Author Share Posted May 24, 2013 Yeah I think I'll deload and switch to 3x5 when I almost stall again, the fifth rep on the fourth set was soooo difficult! Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 24, 2013 Share Posted May 24, 2013 Rocking the deadlifts man, wow what progress. Keep up the great work Ross! MF Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 25, 2013 Author Share Posted May 25, 2013 That means a lot dude thankyou Weighed in at 76Kg before breakfast! Think I'll start eating more soon and get my weight up to help my lifts Link to comment Share on other sites More sharing options...
dresende Posted May 26, 2013 Share Posted May 26, 2013 Nice lifts. Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 28, 2013 Author Share Posted May 28, 2013 Nice lifts.Cheers dani 5x5 workout number 13My girlfriends gone away for the week so I won't be training much due to catching up with friends and all that.. SQUATS90Kg x 5 reps90Kg x 5 reps 90Kg x 5 reps BENCH PRESS65Kg x 5 reps65Kg x 5 reps65Kg x 5 reps65Kg x 5 reps65Kg x 5 reps Staying away from rows for a little while but will work them in eventuallyChin upsX 3 repsX 3 reps X 3 repsX 3 repsX 3 repsWill add a rep or two to a few sets each time Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 28, 2013 Author Share Posted May 28, 2013 I've got some more weight plates in the post so I'll be testing my deadlift hopefully next week I'm gonna eventually test my squat 1rm again but I'm waiting for a day off with good enough weather to train in the garden with a couple of spotters, also I can see my bench coming up a fair few kilos Link to comment Share on other sites More sharing options...
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