Rosco's Journal

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Rosco		06/04/07	09-04-2007 @ 19:54
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	Shoulders Push Press 60x3 80x3 90x3 100x3 Behind Neck 2" Axle Press (Strict no legs) 3 sets 8 Rear Flyes 3 sets 8

Rosco		09/04/07	09-04-2007 @ 19:55
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	Bench Press 60x6 80x6 100x3 120x1 130x6 130x6 130x6 Concentric-Only Incline Bench Press in Rack 120x2x6 Band Pullups 3x8 Tricep Push Downs 3x6 Face Pulls 3x8

Joni		...	09-04-2007 @ 22:28
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	Concentric-only, is that like you do the decent part and someone helps it up? Whats the reasoning behind that - I bet there is some science in it since you train with swinton and great push pressing man!

Rosco		...	11-04-2007 @ 22:23
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	Originally posted by Joni... Concentric-only, is that like you do the decent part and someone helps it up? Whats the reasoning behind that - I bet there is some science in it since you train with swinton and great push pressing man! Hey Joni, Its the pressing part, we set the pins in the power rack so the bar sits just above the chest, then press, let it rest back on the pins for a second between each rep. The theory is that there is alot of force production from the elasticity in the ligaments and tendons, so by eliminating the stretch shorting cycle you place a larger stress on the chest and tri's. 11/04/07 Below Parallel Squat (to 11" box no belt) 60x6 80x3 100x1 110x1 120x1 130x1 140x1 150x1 Yolk, runs with 250 Trap bar shrugs 2 sets 6 situps on GHR with bands GUNZ rear flyes

Rosco		30/04/07	01-05-2007 @ 20:39
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	30/04/07 ME Bench Low Incline bench. 60x6 80x6 100x3 120x1 130x1 140x1 150x F Close grip bench 100x2x6 Incline Bench 2 sets 6 Face Pulls

Joni		...	02-05-2007 @ 09:34
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	did you have a massive break, or just skipped some updates mate? Actually, i doubt you would have nailed a big ME bench after a long break, or?

big49ersfan		...	02-05-2007 @ 10:20
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	where do you train man?


Rosco		...	02-05-2007 @ 11:10
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	I had about a week off cos i was away in spain golfing with the boys, but yeah i missed last weeks updates! You still doing the FB comp joni? And i train in Aberdeen!

Joni		...	02-05-2007 @ 11:24
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	Aye man, FB shall be nailed - 2.5 weeks out! Cant wait!

Rosco		2/5/07	04-05-2007 @ 01:10
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	RE Squat to 11" box, (ludicrous band tension) bar weight 0x 3 20x3 60x3 80x3 100x3 110x3 120x3 Yoke Short walks 260. GHR 3 sets

Rosco		...	04-05-2007 @ 01:11
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	Originally posted by Joni... Aye man, FB shall be nailed - 2.5 weeks out! Cant wait! Cool man, will be seeing you there!!

Rosco		04/05/07	04-05-2007 @ 19:14
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	DE Bench Speed Bench with Minis 60x6 80x5x2 Viking Press with 30Kg of chain 3 sets 6 Pull downs Band asst pullups Abs

Rosco		07/05/07	07-05-2007 @ 20:14
Member 45, 48 posts SQ 220, BP 180, DL 220 620.0 kgs @ 98kgs Eq	Bench Press 60x3 80x3 100x3 120x3 140x3x3 Incline Log Press 3 sets 6

WaterfieId		...	08-12-2013 @ 16:34
Member 4114, 355 posts	k apparently i just injected/found some bad code here's the vid

drew		...	08-12-2013 @ 16:35
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	Strong post Phil

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