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Rosco's Journal

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RoscoIcon06/04/0709-04-2007 @ 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
RoscoIcon09/04/0709-04-2007 @ 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
JoniIcon...09-04-2007 @ 22:28 
Avatar
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 Grin

and great push pressing man!
RoscoIcon...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 Grin

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
RoscoIcon30/04/0701-05-2007 @ 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
JoniIcon...02-05-2007 @ 09:34 
Avatar
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?
big49ersfanIcon...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?
RoscoIcon...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! Grin
JoniIcon...02-05-2007 @ 11:24 
Avatar
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!
RoscoIcon2/5/0704-05-2007 @ 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
RoscoIcon...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!! Cool
RoscoIcon04/05/0704-05-2007 @ 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
RoscoIcon07/05/0707-05-2007 @ 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
WaterfieIdIcon...08-12-2013 @ 16:34 
Member 4114, 355 posts
k apparently i just injected/found some bad code

here's the vid

drewIcon...08-12-2013 @ 16:35 
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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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