
vegan_rossco
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Posts posted by vegan_rossco
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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
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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
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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
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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!
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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!
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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
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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
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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 )))
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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.
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Ah, am with ya now lol. At the rate your going you'll be heading for a 550 or more. Something a guy Ive been following on HIT forums now for several (who deadlifted 620lb @165lb), said "strength is finite, and with good programming you'll reach your upper limits quicker than you think". From what ive seen in those trying to optimise strength/skill in specific lifts (natural trainee's of course), he seems to be right on the money with that statement.
Alls good here mate, and indeed...still HIT to the core baby:) In fact the misses asked me what did i want for our 20th wedding anniversary at the end of the month, thinking of adding a heavy duty and/or HIT Mafia tattoo on my forearm/s...faithful to the core lol.
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!!
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Hey Ross, looking good mate, I think if I was to DL that much id be like your man thats back snapped on youtube lol. Reckon youll hit 5he 500lber before the contest is May?
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?
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I'm giving Eddie halls deadlift programme a go, desperate for that 500lb / 227.5kg deadlift!!
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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
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good job on the deads mate, watch that lower back though you are well into the danger zone with weight now did you see eddie halls world record? thats the most insane lift ive ever seen
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
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Sucks about your neck mate how did it come about? I've had tendinitis on and off in my shoulder over the last year.
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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
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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!
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https://instagram.com/p/BQvRw5pABG8/ There's a link to my latest training vid! I've got a bunch more on my profile
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Ross!!! hows it going pal? i thought your island had floated away or something, good to see you back!
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
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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??
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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!
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Sup dude!! How's Wales treating you?
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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
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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
Rossco's meet prep/powerlifting journal
in Online Training Journals & Blogs
Posted
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