vegan_rossco

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

The biggest problem with arms not growing for most people is that they waste too much time isolating eg curls/extensions etc. give pulling movements a go for biceps and pushing movements for triceps. My arms grew the most from frequently doing pull ups and increasing my volume on the bench press, and obviously you need to eat and sleep!! Good luck

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

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

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!

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!

SQUATS I didn't put in enough time for warming and stretching due to some overconfidence.. Still, moved reasonably quickly and the last 3 sets were pretty easy 147.5kg / 324lbs x 3 reps 147.5kg / 324lbs x 3 reps 147.5kg / 324lbs x 3 reps 147.5kg / 324lbs x 3 reps 147.5kg / 324lbs x 3 reps Once I can squat 160kg/352lbs for 5x3 or at least 3x3 il be testing my 1rm! BENCH PRESS Dynamic/speed reps Maybe not as quick as they could have moved, still fighting some minor discomfort in my left shoulder. 80kg / 176lbs x 8 reps 80kg / 176lbs x 8 reps Pull ups 5x5 Leg curls and leg extensions to finish

Yesterday's deadlifts totally took me by surprise... I took my first leap into Eddie halls deadlift routine and not only could I just not keep up with it..wow I'm feeling it today too. After speaking to a friend I'm sticking with it and taking my time with it to hit the prescribed weight and reps DEADLIFTS 3x10 @ 70% (155kg) of my new desired max (220kg) This is all I could manage, and they were all touch and go. 155kg / 341lbs x 8 155kg / 341lbs x 8 155kg / 341lbs x 6 I had to make up the reps with a couple of extra sets, ended with the 30 total reps at least... Next week is speed reps at 50% so il manage that for sure aha RACK PULLS All at knee height, trying to build a stronger lock out, all done beltless and concentrated on dragging the weight up the thighs. 150kg x 5 reps 150kg x 5 reps 150kg x 5 reps 150kg x 5 reps Pull ups 5x5 Leg curls to finish Much needed rest today after a terrible night sleep and the sorest back I've ever felt haha

Good sesh today! Everything moved a reasonable speed, bench could have been quicker but my nagging shoulder pain and uncomfortable feeling in left tricep hindered me. SQUATS 145kg / 319lbs x 3 145kg / 319lbs x 3 145kg / 319lbs x 3 145kg / 319lbs x 3 145kg / 319lbs x 3 I've been meaning to test my squat max lately, after I've hit my 500lb deadlift I want to give smolov jr a go.. I've heard it's pretty intense so don't wanna be deadlifting much at all whilst I'm doing it. BENCH PRESS (Touch and go) 60kg x 10 90kg x 10 (Paused bench) 112.5kg / 247lbs x 1 100kg / 220lbs x 3 100kg / 220lbs x 3 100kg / 220lbs x 3 Did some dips and pull ups to finish. Deadlifts in the morning )))

Terrible session today, just didn't eat enough and wasn't in the mood to lift! Still got it done I suppose. SQUATS 142.5kg x 5 reps 142.5kg x 5 reps 142.5kg x 5 reps 5 reps is starting to get a bit ambitious at this weight now, I'm considering doing 5 triples from now on so I can keep the volume the same at least but have more recovery. Bench, heavy paused singles.. That turned out to be a little too heavy for me today.. After warming up. 100kg x 1 105kg x 1 110kg x 1 120kg x 0 caught the pins at the bottom of the movement, lost my tightness, lost my breath and just screwed up the lift. Clambered out underneath the bar with only part of my ego still intact.. Finished with 2x3 @ 100kg I'm starting a new bench programme as of next week so hopefully I can improve my poverty bench in time to compete. Pull ups 3x5 2x8 Leg curls, lots of leg curls.

Yeah I hear ya, I want to be able to deadlift as much as poss in the 90kg category, I think the deadlift record in my fed (amateur) is like 250kg or something like that, so I'm working on the technique with some quicker and lighter reps. Oh man that is true devotion if ever I've seen it hahaha! I'm considering this conversation a verbal contract now dude, no backing out you gotta get those tatts!!

Weddings in May dude! Will be signing up to the closest meet I can as soon as I land back in the UK after my honeymoon haha Most likely to be the end of the year so yeah I hope I can get the 500lber! How's everything with you anyway man?? Still in that HIT life?

I'm giving Eddie halls deadlift programme a go, desperate for that 500lb / 227.5kg deadlift!!

DEADLIFTS! Conventional only, basically gave up on sumos now aha After warm ups 160kg / 352lbs x 3 160kg / 352lbs x 3 200kg / 440lbs x 1 210kg / 462lbs x 1 PERSONAL BEST! Stoked, wasn't even aiming for pbs today but the 160kg moved way too fast 215kg / 473lbs 2 failed attempts, moved quick off the floor but nothing past the knees. Block pulls Did these off of 20kg crossfit plates (which is all they're good for) 200kg / 440lbs x 1 rep 180kg / 396lbs x 3 reps 180kg / 396lbs x 3 reps 160kg / 353lbs x 5 reps Pull ups 4x5 1 amrap, managed 10 reps Lots of leg curls to finish

im just so unsure whether to pull sumo or not, it's just so much more comfortable right now but everyone's trying to talk me out of it haha Deadlifting a bit later today so il just see what happens Yeah I heard about eddies WR just after it happened but had to wait until Christmas to actually see it, was incredible and well deserved, Jerry Pritchett could have pulled it too though if he hadn't pulled a hamstring Yesterday's workout SQUATS 140kg / 308lbs x 5 reps 140kg / 308lbs x 5 reps 140kg / 308lbs x 5 reps BENCH PRESS went for volume and am currently suffering for it Vid on my Instagram 50kg / 110lbs x 15 reps 90kg / 198lbs x 14 reps 100kg / 220lbs x 8 reps 110kg / 242lbs x 1 rep... Literally fried after the previous sets and wasn't willing to go through the pain haha Pull ups 5x5

Sucks about your neck mate how did it come about? I've had tendinitis on and off in my shoulder over the last year.

squats felt strong today, but something's off with my deadlifts lately, will need some tweaking. SQUATS 70kg x 8 reps 110kg x 5 reps Working sets 135kg / 297lbs x 5 reps 135kg / 297lbs x 5 reps 135kg / 297lbs x 5 reps DEADLIFTS I'm pretty much giving up on pulling sumo, did a bit of both today and the conventional felt lighter, sumo felt a bit more comfortable though, especially on my lower back. 70kg x 10 reps 110kg x 8 reps Working sets 157.5kg / 347lbs x 3 reps 157.5kg / 347lbs x 3 reps 157.5kg / 347lbs x 3 reps 157.5kg / 347lbs x 3 reps 157.5kg / 347lbs x 3 reps Pull ups 5x5 Leg curls, My training journal must look sooooo boring haha

Early session today, I'm starting to notice I'm spending way too much time chatting and hanging around lately! I felt pretty strong today, bench didn't feel too comfortable but moved reasonably quickly SQUATS! 70kg x 10 reps 110kg x 5 reps 132.5kg / 292lbs x 5 reps 132.5kg / 292lbs x 5 reps 132.5kg / 292lbs x 5 reps BENCH 1 rep is paused on every set 100kg / 220lbs x 5 reps 100kg / 220lbs x 5 reps 100kg / 220lbs x 5 reps 100kg / 220lbs x 5 reps 100kg / 220lbs x 5 reps Pull ups 5 x 5 And finished off with enough leg curls that my hamstrings grew a few Jean sizes.. Resting up tomorrow!

https://instagram.com/p/BQvRw5pABG8/ There's a link to my latest training vid! I've got a bunch more on my profile

All good thanks dude haha the islands still here unfortunately Today's session was much better but was slightly fatigued from work, wasn't too much of a problem as it was a pretty light training day! Squats! 130kg / 286lbs X 5 reps X 5 reps X 5 reps Sumo deadlifts! (I'm still deciding whether or not to switch to sumos permanently, they seem more forgiving on my lower back which has been rounding lately when pulling conventional) 155kg / 341lbs X 3 reps X 3 reps X 3 reps X 3 reps X 3 reps Pull ups 5x5 No time for assistance work, spend too long messing around I post alot of my training videos on my Instagram if anyone's interested- il post up a link

Anyone still active on here fancy making a 2017 table?? I would if I knew what I was doing :/ Where's Mini and Asparagus these days??

Hey rob!! Glad you're still around dude, haha well we've been together since we were 18 and I'm closing in on 28 now so it's about time we tied the knot! Training today was dogshit, nothing felt right, rounded on the deadlifts despite them being light, forgot half my cues and had no real desire to be there. Oh wells, you win some you lose some! DEADLIFTS 155kg/341lbs (75% ish of 1rm) X 3 reps X 3 reps X 3 reps X 3 reps X 3 reps BENCH (paused) 97.5kg/215lbs (80% ish of 1rm) X 5 reps X 5 reps X 5 reps X 5 reps Decided against a 5th set, set 4 rep 5 was a big struggle and butt came off the bench.. Pull ups 5x5 Nice and boring, just how I like it, most likely resting for the rest of the week now, small chance i'll go in Saturday for some squats, hopefully I'll be feeling stronger than today!

Sup dude!! How's Wales treating you?

This has to be the billionth time I've left and rejoined the site forum but I've got some big news, As soon as I'm married (this may) I'm gonna sign up for my first powerlifting meet!! I've already joined the amateur British powerlifting Union and keeping an eye on meets in my area, or as close to the Isle of Wight as poss, So anyway I'm gonna need to log workout here to keep me accountable would love to catch up with my vbb besties too Current body weight is 95kg so I have to decide whether to commit to 90kg or 100kg weight class, probably the former so would need to drop to 89kg to be safe! Current 1rms are Squat 165kg (ish) Bench 125kg Deadlift 205kg Really not happy with my total considering my current body weight so it's time to step it up a gear! Yesterday's workout Squats 3x3 reps 130kg 2x3 reps 140kg 150kg x 5 reps 160kg x 3 reps Pull ups 5x5 Leg curls, extensions etc. I post a lot of training videos on my Instagram! Give me a follow @Rosscosgrove

Hey everyone, hope everything's cool! Will catch up with you all shortly I'm sure, been awol for a while as persusual... But I've still been training just not logging, Gonna use this to keep a log of my workouts from now on as Ive been on a programme for 4 weeks now and have no log of what I've done... Here was the last workout of week 4, Saturday leg day! 3-5 days, heaviest day!! Barbell squats 110Kg /242lbs X 5 reps X 4 reps X 4 reps X 4 reps Drop set 90kg/198lbs x 5 reps Deadlifts 150Kg/330lbs X 3 reps X 4 reps X 3 reps X 3 reps Drop set 110kg/242 x 3 reps One legged leg press 130kg/286lbs x 5 reps per leg 140kg/308lbs x 5 reps per leg 140Kg x 5 reps per leg Drop set 110kg x 6 reps per leg Leg curls 140kg x 5 reps 160Kg x 5 reps 160Kg x 5 reps Drop set 130kg x 7 reps Leg extensions 140kg x 5 reps 160kg x 5 reps 160kg x 5 reps Drop set 120kg x 5 reps Finished with abs Will post today's workout later