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Ross unequipped journal

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Ross_Harkins		...	03-03-2013 @ 23:16
Cleverer than YOU Member 1228, 1046 posts	Spent about 45 minutes rolling all the problem muscles on the PVC pipe. Worked on calves/hams/glutes/hip flexors/errectors and upper back. Discovered middle/upper back very little mobility lack of flexibility - this is important for squatting/benching and probably deadlift. Worked it out and lay on pipe at different trigger points, looser now. Got a new plan starting next week to fix things: Tues Back squat low bar Bench press Snatch grip rows Hyperextensions/one leg squats Thurs Defecit deadlifts Front squat Standing press Pullups/one leg deadlifts Sat Back squar low bar Bench press Snatch grip rows Reverse hyperextensions/One leg squats

Wiegieboard		...	04-03-2013 @ 00:34
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	You've been working hard at your rehab. Looking forward to seeing how the new plan goes. Some assistance is good stuff.

Ross_Harkins		...	05-03-2013 @ 21:53
Cleverer than YOU Member 1228, 1046 posts	Tues 05/03/13 warmup stationary bike, and 20 deep good mornings with an empty bar, note nothing spectacular its all about rehabilitation and conditioning and fixing things. Back squat low bar(new stance, looking up): 2x10xempty bar, 1x10x70kg, 1x10x120kg deep, bit tighter but good, 1x10x120kg deep, breathing and heart rate awakened! 1x10x120kg deep, beathing heavier now 1x10x120kg deep, puffing a lot, plus nausea - high rep kind 1x10x120kg deep, said to myself TFIO! One legged squats: Few sets with 15kg bar, Few sets with 20kg bar, working on stability lots Bench press: 60kgx10, 90kgx10, fine bit tight to begin with but started stretches 90kgx10, loosening up, more blood flow 90kgx10, decent 90kgx10, getting easier 90kgx10, still some reps left in the tank pretty happy Superset: snatch grip supported rows/reverse hyperextensions 4x10x70kg rows & 4x10 hypers

Wiegieboard		...	05-03-2013 @ 23:06
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Nice log tonight Ross. I can get the real feel of the session when you have the commentary after the sets. How did everything feel in the new stance? Doing all of the reps with it is an intelligent way to break the body into the changes I think. Tried to work my back tonight but some knob tipped my watercooler which burst the pipe and all hell broke loose trying to get the stuck valve to shut. All I thought about all night was training. Wish I was in there with you guys.

Louweazel		...	05-03-2013 @ 23:19
Member 4091, 486 posts SQ 142.5, BP 90.5, DL 152.5 385.5 kgs @ 56.7kgs UnEq	Seen you doing a Simon between squat sets.

Ross_Harkins		...	05-03-2013 @ 23:46
Cleverer than YOU Member 1228, 1046 posts	Wiegieboard said:Nice log tonight Ross. I can get the real feel of the session when you have the commentary after the sets. How did everything feel in the new stance? Doing all of the reps with it is an intelligent way to break the body into the changes I think. Tried to work my back tonight but some knob tipped my watercooler which burst the pipe and all hell broke loose trying to get the stuck valve to shut. All I thought about all night was training. Wish I was in there with you guys. Felt good, going to take a while and hundreds of reps until it will be like 2nd nature, been a couple of years narrow squatting need to unlearn. Day 1 of week 1 hating high reps already, should fix injuries though. Always good training when you are in mate and plenty of good banter - oh a funny one tonite! Dannybol was benching, wanted a side spot off me and Louise so we gave the hand off he took it and lowered it (bear in mind he'd already done 2 sets of 5 already easily) I then ran away and started jogging around the gym thinking he would finish his set, he didn't even get started! He burst out laughing told me to f**k myself and got pinned with his 100kg which I had to go back and lift off him and rack lol!!

Ross_Harkins		...	05-03-2013 @ 23:48
Cleverer than YOU Member 1228, 1046 posts	Louweazel said:Seen you doing a Simon between squat sets. Wada u mean lol! Is that a compliment of some kind, Simon was vastly overweight, he weighed 50kg more than me?

Wiegieboard		...	06-03-2013 @ 01:08
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Haha that sounds like good craic with Dannybol. It's odd the way his sets and reps work sometimes!

Louweazel		...	06-03-2013 @ 08:22
Member 4091, 486 posts SQ 142.5, BP 90.5, DL 152.5 385.5 kgs @ 56.7kgs UnEq	Ross_Harkins said: Wada u mean lol! Is that a compliment of some kind, Simon was vastly overweight, he weighed 50kg more than me? Not really, it's more about the sitting in a chair totally gassed aftre a set of squats part. But that's what'll happen if you do sets of 10.

Ross_Harkins		...	06-03-2013 @ 09:48
Cleverer than YOU Member 1228, 1046 posts	Louweazel said: Not really, it's more about the sitting in a chair totally gassed aftre a set of squats part. But that's what'll happen if you do sets of 10. True...although that's the reason I picked a lower starting weight to begin this block of training, I'm really out of condition lol! Took a day off work as have to wait in for a delivery of Critical Mass x 2, can't wait as recovery has been awful since I ran out. Had two Yorkie duos for breakfast (~ 800 calories) whilst waiting

Wiegieboard		...	06-03-2013 @ 11:19
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Post Edited: 06.03.2013 @ 11:20 AM by Wiegieboard Haha I'm loving this! Days off work to wait for Critical Mass and eating of Yorkies! Absolutely brilliant! I had a litre of soy chocolate milkshake for breakfast and 300g of beetroot. We're all gonna die young aren't we?

Ross_Harkins		...	06-03-2013 @ 16:51
Cleverer than YOU Member 1228, 1046 posts	Post Edited: 06.03.2013 @ 17:26 PM by Ross_Harkins Wiegieboard said:Haha I'm loving this! Days off work to wait for Critical Mass and eating of Yorkies! Absolutely brilliant! I had a litre of soy chocolate milkshake for breakfast and 300g of beetroot. We're all gonna die young aren't we? Yep gotta get my priorities right, the Yorkies did the trick. Had 3 poached eggs and 4 slices toast cut into soldiers dipped into the yolks - nice! My delivery arrived just before 12 wasn't happy I missed a long lie!! Foam rolled with PVC pipe and rolled on a hockey ball for about 20 mins worked all major issues: glutes/hip flexors/spinal errectors/rhomboids/teres/traps etc. Then a hot bath with Radox bath salts. Then one critical mass shake to accelerate recovery for tomorrow. PS: why the hell did you eat 300g of Beetroot, sounds awful!

Wiegieboard		...	06-03-2013 @ 19:32
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Those calories will help you recover plenty! Good rehab today you're really going for it. I was going to go to my gym and train today but then I realized I'm opening it up. Had a program with a very tasty little lady. The beetroot was nice man. It was the full ones not sliced. As of yet, I've not peed red.

Ross_Harkins		...	08-03-2013 @ 07:39
Cleverer than YOU Member 1228, 1046 posts	Thurs 07/03/13 warmup stationary bike and empty bar good mornings x 20. Defecit deadlifts (standing on 2x20kg bumpers): 70kgx10, 120kgx10, 140kgx10, 150kgx10 first rep hard to get bar started Front squat: Empty bar x 5, 40kgx5, 60kgx5, 2x10x80kg hurt at full depth gonna switch to wider stance Standing press: 3x10x50kg Pullups: 3x8xbwt and 10kg plate Disapointing session, had DOMS since yesterday, also felt exhausted when I got in. Defecit deadlifts are not pleasent, will see how I get on. Front squats hurst the injury at full depth although it is narrow stance, may have to consider wider stance on these. Started light on standing press for 10's. Pullups ran out of gas. Hopefully have an improved session on Sat.

Wiegieboard		...	08-03-2013 @ 11:15
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Did you use the two plates for the deficits?

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