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Rossco's meet prep/powerlifting journal


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Cheers Mike-!!! I've had possibly the best two days of training this week ever!!

 

Yesterday's deads

SPEED DEADLIFTS

120kg x 2 reps

120kg x 2 reps

120kg x 2 reps

120kg x 2 reps

120kg x 2 reps

120kg x 2 reps

120kg x 2 reps

120kg x 2 reps

120kg x 2 reps

120kg x 2 reps

All realllllly fucking quick!

 

Overhead was a right off to be honest, niggles in my shoulder need looking at.. Won't bother logging it until the shoulder is mended.

 

HEX BAR DEADLIFTS

150kg x 5 reps

170kg x 3 reps

190kg x 3 reps

200kg x 2 reps

220kg /484lbs x 1 rep!

240kg /528lbs x 1 rep!

Video on my Instagram of the last two sets,

I know it's only a hex bar but locking out 240kg was a real confidence booster!

De finely could have gone heavier but I needed to be fresh for the atlas stones tomorrow (today) and I'm too close to pr week to get myself injured

Finished off with hamstring curls

 

 

Today!!! (Like half hour ago)

SPEED SQUATS!

90kg x 3 reps

90kg x 3 reps

90kg x 3 reps

90kg x 3 reps

90kg x 3 reps

90kg x 3 reps

90kg x 3 reps

90kg x 3 reps

All done with the SSB, all went up pretty quick!

 

BENCH PRESS (heavy)

After warm ups...

 

107.5kg /236lbs x 5 reps- easy.

107.5kg /236lbs x 5 reps- slightly harder.

107.5kg /236lbs x 5 reps- even easier than set 1..

 

ATLAS STONES!!!!

did a few run throughs, from 40kg up to 100kg. And then attempted the big 120kg stone!

 

120kg /264lbs stone - lowest platform!

Went up quick into my lap but struggled getting it on the platform, got there eventually!

 

Threw the 100kg around like it was nothing, easily put it on the 3rd platform along, got to be like 5ft something.. The highest is just under my height (6ft)

 

Finished off with some tricep push downs

 

The skin and hair on my forearms is all ripped and bruised... Gonna need a long weekend of recovery now

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Fucked training off for the day, overheard it was heaving in there as it's probably the only gym in my area that isn't closed for bank holiday Monday. .

Will be in tomorrow morning first thing! SKWAAATS (and bench)

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SKWATS! Went really well, no issues really.

 

SQUATS

150kg / 330lbs x 3 reps

150kg / 330lbs x 3 reps

150kg / 330lbs x 3 reps

 

PAUSED SQUATS (beltless)

100kg / 220lbs x 5 reps

100kg / 220lbs x 5 reps

100kg / 220lbs x 5 reps

 

SPEEED 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

 

all very quick! Getting close to max testing so I'm liking how this is going!

 

finished off with some tricep push downs,

Training deadlifts and log tomorrow, hopefully with some strong friends

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I've booked myself in for my first strongman comp!!!!

https://www.facebook.com/events/207262743069495/?ti=icl

 

 

Although as it's October it'll be my second... Isle of wights strongest man is September I think but no details as of yet. This one is in Sussex which is probably a 2 hour drive which means 5am ferry to the mainland :,( big group of guys from my gym all going should be fun

 

Will train specifically for it once the push pull is out the way

 

anywayssss

 

DEADLIFTS

3 singles at 90%

 

200kg / 440lbs x 1 rep (nice and easy)

200kg / 440lbs x 1 rep

200kg / 440lbs x 1 rep (not quite a grinder but pretty slow)

 

Log press

50kg x 5 reps

50kg x 5 reps

60kg x 3 reps

60kg x 3 reps

60kg x3 reps

60kg x 3 reps

60kg x 3 reps

60kg x 3 reps

 

VIKING PRESS

30kg x 5 reps

40kg x 5 reps

50kg x 5 reps

50kg x 5 reps

50kg x 5 reps

 

Seriously need to fucking sort out my pressing...

 

HEX BAR DEADLIFTS

Honestly wasn't in the mood for these...

150kg x 5 reps

170kg x 3 reps

190kg x 3 reps

.....

 

finished with some seated rows (plate loaded machine. )

 

Taking tomorrow off! In again on Friday

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Getting stronger my friend!!

 

Contest well be a blast, maybe me and Mike should go with bom-boms and be like cheerleaders "is bananas B-A-N-A-N-A-S, I said this shit - is bananas":)

 

To your sucuss:)

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Getting stronger my friend!!

 

Contest well be a blast, maybe me and Mike should go with bom-boms and be like cheerleaders "is bananas B-A-N-A-N-A-S, I said this shit - is bananas":)

 

To your sucuss:)

 

I think you should! ! Bound to win if you do!

 

 

I'M MEETING TERRY HOLLANDS!

he's coming to our gym in August to teach stone technique and bus pulling

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Today fucking ruined me! Such a good session, covered in bruises!

 

BENCH PRESS

115kg / 253lbs x 3 reps

110kg / 242lbs x 3 reps

110kg / 242lbs x 3 reps

 

SPEED SQUATS!

these have never moved so quickly! Feeling positive about max testing now!

 

8 sets!

90kg / 200lbs x 3 reps

 

ATLAS STONES

lots of stone runs,..

 

40kg-60kg-80kg-100kg

 

40kg-60kg-80kg-100kg

 

40kg-60kg-80kg-100kg

 

120kg reallllly easily!

 

140kg wasn't going up today..

 

SLED DRAGS / PULLS

basically put 50kg on the sled with my friend sitting on the top of it. Total weight 135kg

 

Finished off with triceps pushdowns

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