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vegan_rossco

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About vegan_rossco

  • Birthday 10/07/1989

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  1. I think its safe to say the forums dead. Don't think I'll be logging here much anymore
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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)
  7. https://www.instagram.com/p/BTecldLgm-y/ Atlas stone from Thursday!
  8. Just seen that rob has left the forum, ah man I can kinda see why it's so dead around here these days I still stay in touch with chris (esqinci) and Jaime (broccoli n beans) on Instagram, Jaime posts a lot of training vids which is cool. And I'm friends with Yash (cpt fit) on Facebook he's a bloody aeroplane pilot!!! Haha. God knows what happened to James (M forklift) he just kinda disappeared one day lol. Il still keep a log on here for a while at least though mate, I make journals on paper and lose them so I need this haha
  9. It's been a pleasure rob, always nice chatting to you! All the best my friend
  10. Where did you go on holiday Mike?? I recently had a pretty awful stomach bug and the worst thing was not being able to get to the gym, you must have had withdrawals right?
  11. 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
  12. 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
  13. 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.
  14. 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!
  15. 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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