vegan_rossco

May 6, 2017

I think its safe to say the forums dead.

Don't think I'll be logging here much anymore

May 5, 2017

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

BENCH PRESS

115kg / 253lbs 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

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

May 4, 2017

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

May 3, 2017

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

60kg x 3 reps

60kg x3 reps

60kg x 3 reps

VIKING PRESS

30kg x 5 reps

40kg 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

May 2, 2017

SKWATS! Went really well, no issues really.

SQUATS

150kg / 330lbs x 3 reps

PAUSED SQUATS (beltless)

100kg / 220lbs x 5 reps

SPEEED BENCH

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

May 1, 2017

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)

April 29, 2017

https://www.instagram.com/p/BTecldLgm-y/

Atlas stone from Thursday!

April 28, 2017

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

April 28, 2017

Hi guys,

Its with a heavy heart that I say this, but Ill not be keeping a log here anymore, in the last several days Ive went back to including meat in my diet again, therefore I dont feel its right to post here anymore. I just want to take the opportunity to thank everyone and wish all here the very best of luck for the future.

Best wishes
Rob

It's been a pleasure rob, always nice chatting to you!

All the best my friend

April 27, 2017

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?

April 27, 2017

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

Yesterday's deads

SPEED DEADLIFTS

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

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

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

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

80kg / 176lbs x 3 reps

BACK HYPERTROPHY

ISO lat pull down

30kg x 10 reps

40kg x 10 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

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

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 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.

April 20, 2017

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

BENCH PRESS

after warm ups

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

40kg / 88lbs x 8 reps

Working sets

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!

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 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

Hex bar deadlifts

Can't remember the weight really...

110kg x 5 reps

130kg x 5 reps

160kg x 5 reps

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

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!

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

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 ))

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

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!

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

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

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

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!!

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 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

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

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

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

April 5, 2017

You're doing Ben Nevis?? That's awesome man! My dad did it back in his 20s (he's a Scotsman)

I never thought of doing anything like that but I can definitely see the appeal

Anyways, I'm really glad you and rob are still using this forum! Love chatting to you guys

April 5, 2017

Hey Mike, for me I find in fairly easy, gaining mass I go with higher carbs and 5-6 feeds a day, leaning out high fat / low carb with refeeds. I stick with Dr Dardens recommendation on protein of 0.5 grams of protein per pound of bodyweight, that may seem pretty low, but I honestly dont believe we need a lot of protein.

Totally agree!! When leaning out I go super high on fats and low on carbs but not quite keto. I don't know how people can do that aha you tried it?

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

April 3, 2017

Jeez forgot how strong you were Rob!!

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