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Ross unequipped journal

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Ross_HarkinsIcon...07-07-2012 @ 15:13 
Cleverer than YOU
Member 1228, 1046 posts
Sat 07/07/12 light session

Back squat high neck: warmups with bar, 60kgx5, 100kgx5, 5x5x140kg

Bench press: 60kgx5, 80kgx5, 3x5x100kg
Ross_HarkinsIcon...10-07-2012 @ 23:09 
Cleverer than YOU
Member 1228, 1046 posts
Tues 10/07/12

Back squat high bar: warmups with bar, 60kgx5, 100kgx4, 140kgx2, 180kgx1, 200kgx1, 220kgxfail got out of it, lost line forward coming up very close! 2x3x170kg, 150kgx6

Bench press: warmups with bar, 40kgx5, 60kgx5, 80kgx3, 100kgx2, 120kgx1 felt good for a double, went 125kgx2x1 lost line in the middle but only second week benching full range with new technique to accomodate shoulder issues, 3x3x100kg

Was surprised had how light and strong unracking the heavier squats compared to low bar, might be worth sticking with high bar afterall as setup easier, feel stronger in the core if can fix weakness after getting out of bottom should theoretically lift more with my legs as plenty more in the tank. Thinking a block of good mornings once a week replacing stiff-legged deads. Have moved bench grip back in to a more closer grip as feels more stable and stronger just need to gain strength through more hard work in that area.
WiegieboardIcon...10-07-2012 @ 23:46 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Yo ross good luck getting the 220 soon.
High bar would defo use more legs than low bar, fronts would use even more again!
I also like your idea of switching stifflegs and good mornings around with each other. I could see that keeping the progress moving forward nicely.
Ross_HarkinsIcon...12-07-2012 @ 21:27 
Cleverer than YOU
Member 1228, 1046 posts
Cheers weige will do

Thurs 12/07/12

Good mornings (high neck position): warmups with bar, 60kgx5, 100kgx5, 120kgx5, 2x5x140kg quite hard, you have to be so controlled and tight think this will help the squat just need to learn to like them!

Bench press: warmups with bar, 40kgx5, 60kgx5, 80kgx5, 2x3x100kg, 2x2x110kg only interested in technique and getting good at it so no hurry with weight
WiegieboardIcon...12-07-2012 @ 21:48 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Hahaha you're doing sets of good mornings with my squat max!
That must get some interesting looks lol
Ross_HarkinsIcon...14-07-2012 @ 15:44 
Cleverer than YOU
Member 1228, 1046 posts
I think I overreached on good mornings rather than letting the weight increase more gradually each week as back was still tender anyway learnt my lesson went lighter today as also chocked with a cold.

Sat 14/07/12

Back squat high bar: warmups with bar, 70kgx5, 110kgx4, 130kgx2, 150kgx2, 2x2x170kg

Bench press: warmups with bar, 60kgx5, 80kgx4, 3x4x100kg
WiegieboardIcon...14-07-2012 @ 17:00 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Great high bar.
I gave them a blast myself the other day when I was trying to find a way round a bad wrist issue but they're not as easy as I remember.
Hope your cold bogs off soon so that you can get back to the good stuff.
Ross_HarkinsIcon...29-12-2012 @ 17:14 
Cleverer than YOU
Member 1228, 1046 posts
Thurs 27/12/12

High neck squats:

Bar 2x10,

60kgx5,

110kgx5,

140kgx5,

160kgx5x5


Bench press:

Barx10,

40kgx5,

60kgx5,

80kgx5,

100kgx3x8

110kgx4


Barbell rows;

3x8x105kg
Ross_HarkinsIcon...29-12-2012 @ 17:18 
Cleverer than YOU
Member 1228, 1046 posts
Sat 29/12/12

Bench press:

Barx10,

40kgx5,

60kgx5,

80kgx5,

100kgx10,

100kgx10,

100kgx3x8


Deadlifts:

60kgx5,

100kgx5,

150kgx5,

200kgx3x5


Weighted pullups:

10kgx5,

15kgx5,

20kgx5,

25kgx5


Face pulls x 6 sets
Ross_HarkinsIcon...19-01-2013 @ 18:25 
Cleverer than YOU
Member 1228, 1046 posts
Tues 15/01/13

High neck squats: 5x5x152.5kg

Bench press: 2x10x100kg, 1x5x105kg

Chest supported rows: 5x5x85kg
Ross_HarkinsIcon...19-01-2013 @ 18:29 
Cleverer than YOU
Member 1228, 1046 posts
Thurs 17/01/13

Deadlifts: 170kgx5, 210kgx5, 240kgx5

Standing press: 2x5x50kg, 2x5x60kg, 1x5x65kg, 2x6x70kg

Weighted pullups: 2x8x10kg, 2x6x15kg
Ross_HarkinsIcon...19-01-2013 @ 18:33 
Cleverer than YOU
Member 1228, 1046 posts
Sat 19/01/13

Back squat low bar: 5x3x172.5kg

Bench press: 2x6x110kg, 1x5x110kg, 2x4x110kg

Chest supported rows: 70kgx5, 80kgx5, 2x5x85kg, 1x5x90kg
stephenIcon...19-01-2013 @ 18:47 
knows some really strong guys
Member 323, 1436 posts
SQ 305, BP 200, DL 285
790.0 kgs @ 105kgs Eq		How's things mate? What comps you got planned for this year? How's the injuries?
WiegieboardIcon...19-01-2013 @ 19:11 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Great squatting Ross.
Still grafting hard I see Happy
Picked up my first training injury today. Doing a heavy fathandled dumbell and tweaked my back pretty bad after axle deadlifts. Gonna get to feel what that rehab's like for myself now :/
Ross_HarkinsIcon...19-01-2013 @ 23:43 
Cleverer than YOU
Member 1228, 1046 posts
stephen said:How's things mate? What comps you got planned for this year? How's the injuries?


Things are fine, been busy the last couple of years house hunting, job hunting, learning to drive, family needs, although still training with less intensity, was why I put competitions on the back burner for so long!

Been through a lot to be honest, finally settled in a new house and a proper job, picking up training again, slowly, want to ease into the heavy stuff slower so as to avoid injury, had too many! Recently got through rotator cuff issues both shoulders plus pec and worst of all,' a broken ass' basically sacrum illiac joint coupled with piriformis and IT bands. Shoulders on the mend, big rep work coupled with lots of upper back has turned this around so benching starting to be decent. Due to the broken ass still not being 100 percent, still uncomfortable to squat and pull, although making slow progress. No immediate comp plans, will only commit when I know I've got a good 3 months injury free before an upcoming comp.

How have you been? Still doing strongman? How's Robert still unstoppable I'll bet!

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