vegan_rossco Posted March 13, 2017 Author Share Posted March 13, 2017 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! Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 14, 2017 Author Share Posted March 14, 2017 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 reps120kg / 264lbs x 2 reps 120kg / 264lbs x 2 reps120kg / 264lbs x 2 reps 120kg / 264lbs x 2 reps120kg / 264lbs x 2 reps 120kg / 264lbs x 2 reps120kg / 264lbs x 2 reps 120kg / 264lbs x 2 reps120kg / 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 reps150kg / 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! Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 22, 2017 Author Share Posted March 22, 2017 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 trainingSQUATS 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 platform80kg 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 reps160kg / 352lbs x 6 reps 160kg / 352lbs x 6 reps 160kg / 352lbs x 6 repsWas 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 Link to comment Share on other sites More sharing options...
HIT Rob Posted March 22, 2017 Share Posted March 22, 2017 Solid lifting Ross, always wanted to have a rip af the stones, knowing my luck id snap ma shit up lol. Doing you find you get the must bang for you buck with your mains lifts, I, e., no assistance work? Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 30, 2017 Author Share Posted March 30, 2017 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... MondaySQUATS 140kg/308lbs total of 24 reps 4 sets of 6 reps Safety squat bar squats All paused and all beltless110kg/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 reps140kg x 4 reps140kg x 4 reps140kg x 4 reps140kg x 3 reps140kg 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 Link to comment Share on other sites More sharing options...
mrbear666 Posted March 31, 2017 Share Posted March 31, 2017 Hey Ross, training looks good, what are hex bar deadlifts? its cool that you get to do some strongman stuff i always wanted a set of atlas stones. Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 3, 2017 Author Share Posted April 3, 2017 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 repsX 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 reps105kg /231lbs x 2reps105kg /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 speed50kg/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 reps45kg /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 Link to comment Share on other sites More sharing options...
mrbear666 Posted April 3, 2017 Share Posted April 3, 2017 That would be cool Ross, looks a beautiful place. Ah right i thought it was some other type of fancy bar i hadn't seen! keep it up pal, im enjoying your journal with all the different stuff Link to comment Share on other sites More sharing options...
HIT Rob Posted April 4, 2017 Share Posted April 4, 2017 Stones and now logs, lucky son of a....I bet it has a good atmosphere, no monkeys playing on their phones etc. Whats you food intake like this weather Ross? Have you to stay a certian weight[list=]? Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 5, 2017 Author Share Posted April 5, 2017 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 Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 6, 2017 Author Share Posted April 6, 2017 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 reps90kg/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 reps45kg/100lbs x 5 reps55kg/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! Link to comment Share on other sites More sharing options...
HIT Rob Posted April 6, 2017 Share Posted April 6, 2017 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:) Link to comment Share on other sites More sharing options...
mrbear666 Posted April 6, 2017 Share Posted April 6, 2017 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! Link to comment Share on other sites More sharing options...
HIT Rob Posted April 6, 2017 Share Posted April 6, 2017 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! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 7, 2017 Author Share Posted April 7, 2017 Hahaha you guys! No potatoes so far today just lots of bagels 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!! Link to comment Share on other sites More sharing options...
mrbear666 Posted April 7, 2017 Share Posted April 7, 2017 Sweet mate, time to eat eat eat....will be a good experience! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 10, 2017 Author Share Posted April 10, 2017 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 sets50kg/110lbs x 5 reps55kg/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 Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 11, 2017 Author Share Posted April 11, 2017 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! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 14, 2017 Author Share Posted April 14, 2017 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 reps80kg/176lbs x 3 reps 80kg/176lbs x 3 reps80kg/176lbs x 3 reps 80kg/176lbs x 3 reps80kg/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 reps60kg/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 )) Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 14, 2017 Author Share Posted April 14, 2017 https://instagram.com/p/BSI_iXAgVAZ/ Little vid of the 100kg stone from the other week! Will post up my deadlifts tomorrow too! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 19, 2017 Author Share Posted April 19, 2017 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 reps187.5kg/412lbs x 3 reps187.5kg/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 reps80kg/176lbs x 3 reps 80kg/176lbs x 3 reps80kg/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- Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 20, 2017 Author Share Posted April 20, 2017 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! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 21, 2017 Author Share Posted April 21, 2017 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 24, 2017 Author Share Posted April 24, 2017 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 reps80kg / 176lbs x 3 reps 80kg / 176lbs x 3 reps80kg / 176lbs x 3 reps 80kg / 176lbs x 3 reps80kg / 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 Link to comment Share on other sites More sharing options...
mrbear666 Posted April 26, 2017 Share Posted April 26, 2017 Loving the strongman stuff Ross keep it up! Link to comment Share on other sites More sharing options...
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