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Ross unequipped journal

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Ross_HarkinsIcon...06-02-2013 @ 18:43 
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Wiegieboard said:Those rows look like theyre moving forward quite nicely.
We all seem to be hitting the quads lately don't we. I was doing backwards prowler drags yesterday because I cant squat and those hit the quads a little.
Looking forward to getting back in not this saturday but next saturday. Unfortunately it's more upper body.Still, I'll be able to spot you if needed Happy


Yeah the aim is sets with 100kg on these eventually. Making sure these squats are ultra strict, close stance, torso bolt upright, rock bottom position, minimal glute/errector involvement, letting knees track forward as far as possible. This does require a good deal more ankle flexibility though! They are helping low bar substantially, will keep low bar the heavy day on Saturdays. Will keep deads and overheads moving steadily on Thursdays.you'll recover fast, you can probably do light squats to keep the movement, work on setup/flexibility etc
Ross_HarkinsIcon...08-02-2013 @ 13:04 
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Thurs 06/02/13

Deadlifts:

70kgx5,

120kgx5,

170kgx5,

5x5x205kg


Standing press:

2x5x50kg,

1x5x60kg,

1x4x70kg,

2x3x80kg

Pullups: 3x10
Ross_HarkinsIcon...09-02-2013 @ 16:24 
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Sat 09/02/13 warmup stationary bike

Back squat low bar:

2x5xbar,

2x5x70kg

110kgx4,

140kgx3,

160kgx2,

4x3x180kg



Bench press:

60kgx5,

80kgx5,

100kgx5,

2x4x120kg, 1x3x120kg, 1x2x120kg

Snatch grip barbell row chest supported:

5x6x85kg
Ross_HarkinsIcon...12-02-2013 @ 22:25 
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Tues 12/02/13

Olympic back squats (rock bottom, narrow stance, knees fwd):

2x5x70kg,

1x5x90kg,

1x5x110kg,

1x5x130kg,

2x5x140kg,

2x5x145kg


Bench press:

60kgx5,

80kgx5,

100kgx6,

2x6x110kg,

2x5x110kg,

1x8x100kg,

1x7x100kg


Snatch grip chest supported barbell rows:

5x6x80kg

Fin
WiegieboardIcon...12-02-2013 @ 22:35 
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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		Nice benching numbers ross and also very nice 5x5 the other day on deads. It amazes me how much you have to drop the weight from your actual 5rm to do 5x5 and it f**king kills!
Ross_HarkinsIcon...14-02-2013 @ 20:50 
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Post Edited: 14.02.2013 @ 20:52 PM by Ross_Harkins
Thurs 14/02/13 warmup stationary bike

Deadlifts:

120kgx5,

170kgx5,

210kgx5,

250kgx5 the junkies asked how much was on the bar again!


Standing press (core was cooked didn't expect much):

2x5x50kg,

1x5x60kg,

1x5x70kg,

4x2x80kg like I said couldn't stay standing for more reps!

1x5x70kg


Curls

Barx5,

40kgx5,

50kgx5,

60kgx1


Weighted pullups:

4x4x20kg weight chain looped through belt

Almost forgot my training partner Louise got drug tested at the gym, they turned up 17:45, she came back 19:15 lol!
Ross_HarkinsIcon...15-02-2013 @ 18:28 
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Here's my training partner Louise in her first outing in the BDFPA Scottish competition, lifting in the 55.5kg weight category unequipped.

Funky_monkeyIcon...15-02-2013 @ 18:32 
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SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq		BIG deadlift numbers - i'm going to assume that's a record of some sorts?

Were they looking for drugs stashed away or something? Sounds like they're doing more than just taking the piss.....
IrishMarcIcon...15-02-2013 @ 18:36 
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Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq		That's some impressive lifting!
Ross_HarkinsIcon...15-02-2013 @ 19:00 
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Funky_monkey said:BIG deadlift numbers - i'm going to assume that's a record of some sorts?

Were they looking for drugs stashed away or something? Sounds like they're doing more than just taking the piss.....


No they contacted her pretty sharpish days after the competition advising her to make herself available for testing, so they turned up to test her at training last night. Think it's targetted testing when you take records. All her squats were unofficial unequipped WDFPA records as it was an equipped competition. She's got some work to do for the deadlift, bench is getting there, she has pressed 80 touch and go in training.
Ross_HarkinsIcon...15-02-2013 @ 19:02 
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IrishMarc said:That's some impressive lifting!


She's got lots of potential, only been lifting 3 years.
Funky_monkeyIcon...15-02-2013 @ 19:02 
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SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq		80kg raw at 55kg and she's only just started competing!?!? What's in the water up there? Strong bunch of lifters.
Ross_HarkinsIcon...15-02-2013 @ 19:07 
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Funky_monkey said:80kg raw at 55kg and she's only just started competing!?!? What's in the water up there? Strong bunch of lifters.


To be fair her hips came off the bench but she was gutsy and pressed it out, just need to tune her set up some more and keep the bum in contact with the bench. Can't really comment about other lifters apart from our club, think its just me and her training for competition in our club at the moment.
Ross_HarkinsIcon...16-02-2013 @ 15:43 
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Sat 16/02/13 warmup stationary bike

No power bars free so made do with olympic bar

Back squat low bar:

Barx10,

2x5x70kg,

1x5x110kg,

1x4x140kg,

1x3x160kg,

1x2x180kg,

1x2xfail 200kg, bar rolled coming up!

1x2x200kg, took it again better line paid off,junkies in front of me watching!!

1x2xfail 200kg, went too deep this time, repeat next week!


Bench press:

60kgx5,

80kgx5,

100kgx3,

2x2x120kg less reps as olympic bar rolling in hands


Close grip bench press:

5x6x100kg figured better with this to keep ticking over


Snatch grip chest supported barbell rows:

5x6x85kg
Ross_HarkinsIcon...19-02-2013 @ 20:50 
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Tues 19/02/13 warmup stationary bike plus bar good morningx50

Olympic back squat (rock bottom, bolt upright, knees far fwd):

2x5x50kg,

1x5x80kg,

1x5x110kg,

1x5x130kg,

1x5x140kg,

2x5x150kg


Illegal wide grip bench press olympic bar:

2x5x70kg,

3x9x100kg


Just a quick one today, short on time, ran out of time for upper back work, was sluggish all day, energy wasn't there, happy enough, this style of squat going well, quads were trashed didn't need extra sets. Used olympic bar for bench to make stability more challenging and it was, getting better though.

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