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Rossco's meet prep/powerlifting journal


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really good session today! I spent way too much time chatting but I got it all done

 

SQUATS

150kg / 330lbs x 3 reps

150kg / 330lbs x 3 reps

150kg / 330lbs x 3 reps

150kg / 330lbs x 3 reps

150kg / 330lbs x 3 reps

 

BENCH PRESS

all paused

100kg / 220lbs x 1

115kg / 253lbs x 1 easiest rep of the day..

 

100kg / 220lbs x 3

100kg / 220lbs x 3

100kg / 220lbs x 3

100kg / 220lbs x 3

100kg / 220lbs x 3

 

Pull ups 5x5

Leg curls to finish

 

This may potentially be the last week I train at my current gym, I'm trying out a new gym next week when it opens so il see how I feel after a session or two!

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DEADLIFTS

in Eddie Halls deadlift programme today is about moving the weight as quickly as possible so nice and light at just 60% of my new desired max, it was supposed to be 50% but I miss loaded the bar..

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

120kg / 264lbs x 2 reps

 

Yep 10 sets hahaha I won't question the beasts program! Especially if it puts upwards of 10kg on my 1rm in the next 10 weeks

 

RACK PULLS

spent a bit of time working on my weak ass lockout.. Felt like I had the bar too high but roughly knee height

150kg / 330lbs x 5 reps

150kg / 330lbs x 5 reps

150kg / 330lbs x 5 reps

170kg / 374lbs x 3 reps

 

Pull up

4 x 5 reps

1 x 10 reps!!

 

That's all for today! Squat and bench on Thursday!

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  • 2 weeks later...

Been away on my stag do and had a generally very busy week so haven't posted my recent workouts, so here goes .

 

Last Thursday's training

SQUATS

Max testing...

After warming up

150kg / 330lbs x 1

160kg / 352lbs x 1

170kg / 374lbs x 1 PB went up so easy so I made a bit of a jump on my next attempt...

180kg / 396lbs x 0... Almost got it but oh wellsss

 

Did a bunch of benching and stuff but can't remember,,,

 

 

 

Yesterday's training.

I JOINED A NEW GYM!

It's fucking awesome. Heavy focus on strength training, strongman and powerlifting equipment up to your eyeballs!! I'm in love haha

 

SQUATS

140kg / 308lbs 3 sets of 5 reps

 

Bench (paused) 115kg / 253lbs x 1

105kg / 231lbs 5 sets x 3 reps

 

ATLAS STONES!

I'm gonna start doing these once a week! Video on my Instagram @rosscosgrove

40kg stone highest platform

60kg stone second highest platform

80kg stone for a few reps on various platform heights. Will find out the exact heights of the platforms for next time! Go check out the Instagram vid

 

 

Today's training!

DEADLIFTS!!

160kg / 352lbs x 6 reps

160kg / 352lbs x 6 reps

160kg / 352lbs x 6 reps

160kg / 352lbs x 6 reps

Was supposed to be 3x8 but me and high rep deadlifts don't get along

 

Hex bar deadlifts

Not sure what weight I used as I didn't write it down but roughly 150kg for a bunch of sets for 5 reps

 

Farmer carrys!

40kg in each hand for 30metres

60kg in each hand for 30 metres

70kg in each hand for 30 metres

70kg in each hand for 30 metres

These were really tough!

 

Should be squatting/benching in Friday

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Hey rob!! I love the stones mate so fun!

Yeah I like to go low on the assistance work although recently I've been doing a lot of strongman movements too, there's gonna be an Isle of Wights strongest man later this year and I wouldn't mind giving it s go provided my shoulder isn't playing up by then...

 

There's been rumours circulating that the British Powerlifting unions 2018 British qualifiers are gonna be hosted on the island at the gym where I train!! It's got me super excited!!!!

 

Anyways, this weeks training... I will keep on top of this!

I've forgotten my training from last Thursday so...

 

Monday

SQUATS

140kg/308lbs total of 24 reps

4 sets of 6 reps

 

Safety squat bar squats

All paused and all beltless

110kg/242lbs total 20 reps

4 sets of 5

 

Atlas stones!!

Lots of reps with the 60kg/132lbs stone

100kg/220lbs stone x 1 PB!!! On the lowest platform unfortunately but I'm working on it haha

 

My shoulder fucked up last Thursday so I wanted to rest it, did some arm work so at least when I do bench il have some arms to budge it haha

 

 

 

Wednesday

DEADLIFTS

Still on Eddie Halls deadlift programme which called for 10 sets of 2 at 50-60%

 

120kg / 264lbs 10 sets of 2, they were all very quick and technique felt spot on!

 

 

Hex bar deadlifts

150kg/330lbs 3 x 5 reps

 

Did some pull downs to finish

 

 

TODAY!

SQUATS !!

same as Monday, 24 total reps at 140kg/308lbs

Was a little sore from squats and deadlifts throughout the week so this was a lot more difficult today, ended up like

140kg x 4 reps

140kg x 4 reps

140kg x 4 reps

140kg x 4 reps

140kg x 3 reps

140kg x 3 reps

140kg x 2 reps

Those last 2 were shite.

 

Atlas stones!

Just did a bunch of reps with the 80kg/176lbs stone and some front squatting with the 60kg/132lbs stone

 

Farmers walk

40kg/88lbs in each hand for 30 metres

50kg/110lbs in each hand for 30 metres

60kg/132lbs in each hand for 30 metres

60kg/132lbs in each hand for 30 metres

I'm gonna start timing my heavier sets

 

Finished with arms, bis and tris supersets

 

There's a strongman open day/BBQ at my gym this Saturday that I've been invited to.. I find BBQS awkward for obvious reasons.. So might give it a miss haha

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Hey mike! If you ever come to the Isle of Wight on your travels I would love to show you around The Strong Room! Best gym I've ever been to! I reckon you'd smash those atlas stones bud

A hex bar is just a trap bar mate or a shrug bar whatever people call them you just stand inside of it to lift basically, if I ever compete in strongman il need to be good at those as it carries over to the car deadlift

 

 

Today's training was great! My shoulder is slowly on the mend! No more pain just a little discomfort!

 

SQUATS! 24 total reps at 140kg/308lbs

x 4 reps

X 4 reps

X 4 reps

X 4 reps

X 5 reps (ha what??)

X 3 reps

 

Did a little benching but kept it careful.

 

60kg x 5 reps

90kg x 3 reps

105kg /231lbs x 2 reps

105kg /231lbs x 2reps

105kg /231lbs x 2 reps

105kg /231lbs x 2 reps

 

farmers walks

40kg /88lbs in each hand for 30 metres

50kg /110lbs in each hand for 30 metres

70kg /154lbs in each hand for 30 metres

70kg /154lbs in each hand for 30 metres

Did a much lighter last set for speed

50kg/110lbs in each hand for 30 metres, was almost a sprint haha

 

MY SHOULDER MANAGED SOME PAIN FREE LOG PRESSING!!!! I'm fucking stoked about that haha , real light but I'm doing what I can atm.

 

Not sure on the log weight but think this is right.

LOG PRESS

45kg /100lbs x 5 reps

45kg /100lbs x 5 reps

Started super setting with tricep push downs too.

45kg /100lbs x 5 reps

45kg /100lbs x 5 reps

45kg /100lbs x 5 reps

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Hey rob, I'm sitting at around 95kg body weight atm and had every intention of cutting down to 90kg to compete at that weight, but after a discussion with someone tonight who really knows his stuff I've been convinced to stay where I am and just stay in the 100kg weight class giving me 5kg of room to bulk up

Well I'm not vegan now as you may know already, just veggie, been knocking back those skyr yoghurts (50g of protein each!!!) but also going pretty high carb (loving my roast potatoes!)

 

Tonight was pretty cool! A group of really strong guys invited me to the gym for an evening deadlift session and I loved it! Didn't get much else done as I'm up at 5am tomorrow for work.... The atmosphere was incredible!! i can never go back to a commercial gym! Anywaysss here goes

 

DEADLIFTS!!

After warm ups

...

175kg/385lbs x 4 reps.. Missed the 5th

175kg/385lbs x 5 reps

175kg/385lbs x 6 reps! Grinded through those last two.

 

Then literally just some pull downs on the ISO machines they have, some guy was using the AstroTurf and after waiting for 20 minutes to do some medley stuff I just gave up and went home haha

Back in tomorrow afternoon for squats and logs

 

 

 

 

Ps Mike, I'm gonna start putting more strongman vids onto my Instagram, you don't need an account to have a browse so feel free to check it out just search rosscosgrove

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I should not have gone in today.. I feel absolutely mashed right now!!!

I need to be a bit more careful that I don't slip too far into strongman that I'm not using specificity and getting my PL lifts up haha

 

SQUATS!

I'm going to utilise Eddie halls programme for deadlifts on these now, with a few slight adjustments, so today was all about speed!! 21 reps in total with 50% of my new desired max (I want 180kg/405lbs)

I used the safety squat bar to give my elbows, wrists and shoulders a little rest.

 

90kg/200lbs x 3 reps

90kg/200lbs x 3 reps

90kg/200lbs x 3 reps

90kg/200lbs x 3 reps

90kg/200lbs x 3 reps

90kg/200lbs x 3 reps

90kg/200lbs x 3 reps

 

LOG PRESS!

had a discussion last night about improving my overhead strength, luckily the neutral grip of the log doesn't feel uncomfortable on my shoulder so it's time to build that strength!

Nothing impressive today but I'm working on it.

 

45kg/100lbs x 5 reps

45kg/100lbs x 5 reps

55kg/121lbs x 5 reps

55kg/121lbs x 5 reps

55kg/121lbs x 5 reps

45kg/100lbs x 8 reps

45kg/100lbs x 6 reps

 

FARMERS WALKS

lower back is aching and sore from deadlifts so I couldn't shift too much weight today.

 

50kg/110lbs in each hand for 30 metres

60kg/132lbs in each hand for 30 metres

70kg/154lbs in each hand for 30 metres

70kg/154lbs in each hand for 30 metres

 

Finished with some arms, tricep pull downs and ummm...curls...

 

Taking the weekend (including Friday) off, heavy session on Monday planned!

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Hey rob, I'm sitting at around 95kg body weight atm and had every intention of cutting down to 90kg to compete at that weight, but after a discussion with someone tonight who really knows his stuff I've been convinced to stay where I am and just stay in the 100kg weight class giving me 5kg of room to bulk up

Well I'm not vegan now as you may know already, just veggie, been knocking back those skyr yoghurts (50g of protein each!!!) but also going pretty high carb (loving my roast potatoes!)

 

Tonight was pretty cool! A group of really strong guys invited me to the gym for an evening deadlift session and I loved it! Didn't get much else done as I'm up at 5am tomorrow for work.... The atmosphere was incredible!! i can never go back to a commercial gym! Anywaysss here goes

 

DEADLIFTS!!

After warm ups

...

175kg/385lbs x 4 reps.. Missed the 5th

175kg/385lbs x 5 reps

175kg/385lbs x 6 reps! Grinded through those last two.

 

Then literally just some pull downs on the ISO machines they have, some guy was using the AstroTurf and after waiting for 20 minutes to do some medley stuff I just gave up and went home haha

Back in tomorrow afternoon for squats and logs

 

 

 

 

Ps Mike, I'm gonna start putting more strongman vids onto my Instagram, you don't need an account to have a browse so feel free to check it out just search rosscosgrove

 

Hey Ross, the 100kg sounds the ticket as with that extra weight will come more strength. Remember this tuna salad / chicken and sweet potato munching donut at work saying to me one time, my diet wasnt very good for a gym enthusiast, I laughed at him and say best of luck optimising strength and power eaten "clean", then took another bit of my king size mars bar washed with coke lol.

All joking aside, I lived in the same town as Glenn Ross and seen him about all the time, there's a well known cafe/bakery I seen him in once with his wife and child, he had 2 foot long rolls with chicken, cheese and slaw hanging out of them, a bowl of beef stew, 2 cream buns and a pint of coke, minis the meat thats my kinda eaten;)

 

Same here with the veggie mate, love Skyr, its 80% casein, 20% whey, good before bed:) I get the plain one and mix in vanilla powder or cacao, or sometimes just through a scoop of whey or rice protein in....umm umm;) Also loving the chocolate flavoured rice cakes with peanut or almond butter, and dont start me on spuds (remember were am from), I get baby spuds, slice them bitches up and boil em, then drain them of and fry them in the pan with butter

 

Right thats it....am off, hungry as fcuk now:)

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Did i hear someone say potatos??????????? i love spuds....... 4 baked potatos with avacado spread and hot rice with a veg oxo cube crumbled over it on a big plate, nothing stops me after that!

 

You monster!

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Hahaha you guys!

No potatoes so far today just lots of bagels :P

 

 

IVE SIGNED UP FOR MY FIRST MEET!!! 2nd July this year!

it's a push/pull which I'm not stoked about, and the weight category's are only under 90kg and 90kg+ as its a small gym to save time. So I've got to make a decision, cut 5kg or bulk like a motherfucker! ....

I choose the latter! (Obviously)

 

It's being held at the gym where I train so thats a positive, time to build the poverty bench!

 

Goals are:

230kg deadlift

130kg bench (at least)

I'm under no illusion that il even come close to winning, there are some fucking monsters on this island! But it's all a confidence boost for me so when it comes to a sanctioned meet il be ready!!

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Yeah I'm look No forward to it

Training for the push pull has begun!!

I'm applying the same principles in eddie halls deadlift programme to this training cycle in bench press, but I'm gonna do it in half the time because I've gotta get my ass in gear!!

 

BENCH PRESS

90kg/200lbs x 10 reps

90kg/200lbs x 10 reps

90kg/200lbs x 10 reps

Easy stuff really!

Felt like carrying on so drop set to 60kg/132lbs for some close grip pressing got about 12 reps.

 

LOG PRESS

I'm using Jim Wendlers 5/3/1 for my log pressing!

Warm ups

30kg x 4

45kg x 4

45kg x 4

Working sets

50kg/110lbs x 5 reps

55kg/121lbs x 5 reps

60kg/132lbs x (5 or more) 7 reps, could have been more but triceps were fried making lockout really tough.

 

Did some tricep pull downs and some shoulder lateral raises, just a few sets to failure each.

 

 

Squatting tomorrow with some speed deadlifts to finish

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Hopefully at the weekend il get a chance to train with the powerlifting/strongman guys from my gym, currently they do evenings which is impossible for me as a 5/6am worker aha!

Alone today!! Which was fine, tried something new too!

 

SQUATS

(Eddie halls deadlift routine)

Knew I wouldn't get the 3x10 but I least wanted the 30 reps

 

120kg/264lbs x 10 reps

120kg/264lbs x 8 reps

120kg/264lbs x 7 reps

120kg/264lbs x 5 reps

 

Felt a bit sick after those haha

 

Speed deadlifts! (Again Eddie halls routine which calls for 10 sets of 2 at 50/60 % for speed)

I decided to use chains today as I've never used them before! Kinda awkward but looked pretty cool haha

 

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

100kg/220lbs +40kg/88lbs of chains x 2

 

Think I would have been better off going heavier on the bar with the chains, the momentum I picked up from the floor at that weight was too fast to feel them towards the top haha

 

Did some barbell rows on the plate loaded machine, and even did some lying leg curls on a plate loaded machine, wanted to get more done but so busy at home today!

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Gah! Forgot to log yesterday's training!

Really enjoyed it! Bit of a push day!

Was supposed to just be lighter speed reps on bench but I did that thing that us males do and ended up going heavy... At least it want till the end!

 

Speed bench!

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

 

Competition bench (paused with press and rack command)

110kg/242lbs x 1 literally looked like another speed rep.. So I took it up a notch

120kg/264lbs x 1

definitely more difficult but still a pretty quick rep considering its 5kg off my max. Really looking forward to testing my maxes in a few weeks now, I can see big things coming!!

That 110kg was planned as my opener for the push pull meet.. Now it'll probably be a warmup ;p

 

Log press 5/3/1 week 2

Lots of warm ups at 30kg (empty log)

50Kg/110lbs x 3 reps

60kg/132lbs x 3 reps

67.5kg/149lbs x (3 or more) 4 reps. Could have been more but my triceps were shredded.

 

Finished up with loads of tricep push downs.

 

Training with the big boys tomorrow!! Got some heavy ass deadlifts planned ))

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havehad the busiest weekend/week!!

Only trained yesterday and will get in tomorrow too!!

yesterday's

DEADLIFTS week 8 of my 12 week programme

Lots of warm ups

And then

187.5kg/412lbs x 3 reps

187.5kg/412lbs x 3 reps

187.5kg/412lbs x 3 reps

https://instagram.com/p/BTBtgIYA-rA/

There's the link if you wanna see the vid!

 

Speed squats! Super light today, all about the speed

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

80kg/176lbs x 3 reps

 

 

Hex bar deadlifts

Can't remember the weight really...

110kg x 5 reps

130kg x 5 reps

160kg x 5 reps

160kg x 5 reps

 

Hamstring curls and bicep curls to finish, bench and log tomorrow-

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Bench and log went well today!! Triceps are smashed up!

 

BENCH PRESS

after warm ups

 

100kg / 220lbs x 8 reps

100kg / 220lbs x 8 reps

100kg / 220lbs x 8 reps

All touch and go, no problems really!

 

CLOSE GRIP BENCH PRESS

just one set to failure,

70kg / 154lbs x 15 reps

 

Helped a friend of mine on the atlas stones and had to convince myself not to have a go today... Maybe tomorrow!

 

LOG PRESS

Warm ups

30kg / 66lbs x 8 reps

30kg / 66lbs x 8 reps

40kg / 88lbs x 8 reps

 

Working sets

60kg / 132lbs x 5 reps

60kg / 132lbs x 5 reps

60kg / 132lbs x 5 reps

60kg / 132lbs x 5 reps

I'm going to find a decent log/overhead programme to follow I think, not entirely sure on my 1rm though so might be best to find out before committing to a programme

 

Tricep push downs! Superset with the Viking press (no weight)

 

Seated tricep extensions to finish

 

Squats tomorrow! And maybe some atlas stones and medleys!

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SQUATS!

Couldn't quite get the 3x8 so I compromised and did 4x6 so at least I got the 24 reps in!

 

130kg / 286lbs x 6 reps

130kg / 286lbs x 6 reps

130kg / 286lbs x 6 reps

130kg / 286lbs x 6 reps

 

Got sidetracked talking to friends and ended up on the atlas stones

ATLAS STONES

Stone run (from high to low) 40kg, 60kg, 80kg, 100kg.

100kg /220lbs went up fucking quick!!

 

Tried the 120kg stone a few times but couldn't get it.

 

100kg stone on low platform

100kg stone on low platform

100kg stone on second platform pb!

Could have gone a platform higher I reckon but at this point my forearms were grazed and cut up.

 

Just did a bunch of leg extensions to finish, gym got a bit busy with grunting curl monkeys so I was happy to head home for some bagels!

Speed deadlifts on Monday! With some back assistance work.

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Screwed up a bit today... Busy weekend of eating crap and sleeping badly

 

I left my knee sleeves at home and accidentally skipped my speed squats.. Was 2 sets in before I realised I was squatting heavy... And it didn't go well!

 

3 sets for 5 reps turned into 5 sets for 3 reps.

SQUATS

140kg / 308lbs x 3 reps

140kg / 308lbs x 3 reps

140kg / 308lbs x 3 reps

140kg / 308lbs x 3 reps

140kg / 308lbs x 3 reps

 

SPEED BENCH, 2 second pause at the bottom and explosive up

80kg / 176lbs x 3 reps

80kg / 176lbs x 3 reps

80kg / 176lbs x 3 reps

80kg / 176lbs x 3 reps

80kg / 176lbs x 3 reps

80kg / 176lbs x 3 reps

80kg / 176lbs x 3 reps

80kg / 176lbs x 3 reps

 

 

BACK HYPERTROPHY

ISO lat pull down

 

30kg x 10 reps

40kg x 10 reps

50kg x 8 reps

50kg x 8 reps

 

I used to pull 150kg on the pull down machine at my old gym, I guess all machines are different, got a real nice pump from this which was nice.

 

TRICEP PUSHDOWNS

5 sets to failure

 

Couldn't be fucked to do any curls haha

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