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Rosco's Journal

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RoscoIcon...15-03-2007 @ 15:37 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
No no my friend you'll do well, Noel and Scott finished 2nd and 4th respectively (I think), Fraserburgh is a great progression comp from the first timers, plenty of time to get some heavy lifting done!! Grin
RoscoIcon16/03/0717-03-2007 @ 14:01 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Shoulder Press in rack
60x10
80x6
80x6
80x6

Speed Bench in rack
100x8x1

Medium grip Tricep Work in rack
140x10

Tricep PD's

Lateral raises

band pull-aparts
RoscoIcon19/3/200719-03-2007 @ 18:28 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Bench Press
60x10
80x6
100x3
115x10

Medium Grip Rack press (with pause)
140x5
150x3
RoscoIconDeload Session #1 26/03/0726-03-2007 @ 16:22 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Bench Press
60x10
80x8
100x3
120x10


Concentric Only Full Bench Press
100x3
120x3
130x3
140x3
JoniIcon...26-03-2007 @ 22:20 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
only pressing motions for three sessions in a row, no lower body or pulling motions - what gives?
RoscoIcon...27-03-2007 @ 02:36 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Been up to my eye balls with work at uni recently, trying to write my thesis so had to miss a couple of sessions, hope to be back on track asap!!
buzzIcon...27-03-2007 @ 08:54 
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Go ! go ! team strengthshop !!!
Member 18, 5295 posts
SQ 185, BP 130, DL 230
545.0 kgs @ 95kgs UnEq
Originally posted by Rosco...
Been up to my eye balls with work at uni recently, trying to write my thesis so had to miss a couple of sessions, hope to be back on track asap!!


Admit it! You're training disco style for the beach season Cool
RoscoIcon...27-03-2007 @ 16:58 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Originally posted by buzz...Admit it! You're training disco style for the beach season Cool


Haha well i am in the process of shedding this winter coat! And as of the early hours of this morning there is now a wee Disco Junior in the world, hopefully have him training by the weekend!! Grin
RoscoIcon28/03/0729-03-2007 @ 19:22 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Recovery Session #2

Speed Squat

11 inch box
60x2
100x2
120x4

10 inch box
120x1


Pulldowns
6 sets 8

Fatman Pullups
3 sets 8

Rear Flyes
3 sets 8
RoscoIcon29/03/0729-03-2007 @ 19:22 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Final deload Session.

Overhead Squats in Rack
50x3
80x3
100x3

Behind-neck press (no legs) 2" axle bar
50x8
60x8
70x7


GHR x 4sets
SparrowIcon...29-03-2007 @ 19:32 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Nice overhead squats!

Are they to full depth?
tokarIcon...29-03-2007 @ 20:37 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Originally posted by jonnymills...
Nice overhead squats!

Are they to full depth?


Very nice. Especially for a deload session...
RoscoIcon...29-03-2007 @ 23:44 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Originally posted by jonnymills...
Nice overhead squats!

Are they to full depth?


Not quite to depth, wasn't too heavy so could of made it but was just really messing about, warming up for push pressing!

Back to it properly next week though! Grin
RoscoIcon02/04/200703-04-2007 @ 15:50 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
Start of new cycle:

Speed Bench with minis doubled
6sets with 80kg x 2

Concentric-Only Incline Bench Press in Rack

100x3x8

Band Pullups 3x8

Tricep Push Downs 3x8

Face Pulls 3x8

Rollouts
RoscoIcon04/04/0704-04-2007 @ 21:36 
Member 45, 48 posts
SQ 220, BP 180, DL 220
620.0 kgs @ 98kgs Eq
RE Squat

Squat with bands and chains to low box
Bar weight:
60x3
100x3
120x3
140x3x3

Yoke: Runs with 250 (trying to maintain tight upper back arch)

Trap bar shrugs (Very, very strict)
100 3x8

GUNZ (The summer is almost upon us and all the cool kids do them Grin )

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