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Ross unequipped journal

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Ross_HarkinsIcon...19-03-2013 @ 20:58 
Cleverer than YOU
Member 1228, 1046 posts
Wiegieboard said:Storage containers with steel floors. 15ft x 8ft are 23 quid a week. Still searching, I'm sure I could find better.


Problem...storage containers no matter how decent the size & price don't have heating - tough in the winter.
Ross_HarkinsIcon...19-03-2013 @ 21:08 
Cleverer than YOU
Member 1228, 1046 posts
Tues 19/03/13

Well had to wait for bench press spotters, so to kill time did some warmups:

Back squat high neck:

2x10x20kg, 1x10x40kg, 7x10x60kg

Back squat low neck: 3x10x60kg


Bench press (olympic bar):

60kgx10,

2x5x80kg between sets had to put fleece on place was freezing,

1x2x100kg then 1x3x100kg keeping warm still as cooling down very fast

1x2x120kg, 1x2x125kg, 127.5kgx2 a peach sensible choice!

Close grip bench: 2x5x110kg last rep on each set tough


Snatch grip chest supported barbell rows:

1x10x60kg,

1x5x80kg

5x3x100kg progress as sets of 3 now.
LouweazelIcon...19-03-2013 @ 21:13 
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Member 4091, 486 posts
SQ 142.5, BP 90.5, DL 152.5
385.5 kgs @ 56.7kgs UnEq		Being able to do some kind of squatting is still better than nothing. In a couple of weeks you'll be out squatting Danny girl legs again.
LouweazelIcon...21-03-2013 @ 23:18 
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Member 4091, 486 posts
SQ 142.5, BP 90.5, DL 152.5
385.5 kgs @ 56.7kgs UnEq		Thurs 21/03/13

Front squats:

3x10x20kg, 1x10x50kg, 5x10x70kg comfortable


Bench press (shirt work, very loose shirt):

60kgx10 raw,

80kgx5 raw,

100kgx2 raw,

120kgx1 raw,

130kgx3 loose fury, surprisingly easy,

140kgx2 loose fury, quite easy,

145kgx2 easy enough, first night using shirt in 5 years!


Weighted pullups:

2x6x25kg & 2x5x25kg pleased with these

Curls: 1x5x40kg, 1x5x45kg, 1x5x47.5kg
WiegieboardIcon...22-03-2013 @ 00:20 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Pretty cool to see you doing some shirted stuff. How's it working> Just the same as before? Seems like the storage crates as warm as the palace afterall haha. Calor gas fires heat small areas quicker than big ones :P
WiegieboardIcon...23-03-2013 @ 16:41 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Sat 23/03/13

Back squats: 5x10x80kg comfortable, although injury still here!

Bench press: 5x10x100kg At last, first goal achieved!

Snatch grip chest supported rows: 5 sets 3-5 reps x 100kg
WiegieboardIcon...23-03-2013 @ 18:08 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Today there was a discussion about arching at Glasgow Warriors. Your arch came up in said discussion.

So there's a bunch of new lifters that are hearing about the Legend of Ross and his bench arch.
WiegieboardIcon...26-03-2013 @ 21:23 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 26.03.2013 @ 22:25 PM by Ross_Harkins
Tues 26/03/13

Back squat beltless/high neck/ATG:

2x10x20kg,

1x5x40kg,

1x5x60kg,

1x5x80kg,

5x10x100kg, getting there I suppose! Physio tomow to fix it.



Bench press:

50kgx5,

70kgx5,

90kgx4,

110kgx2,

120kgx2,

2x2x130kg instinct paid off also still using oly bar.

Close grip bench press: 110kgx6, felt good for 8 all out.

Snatch grip chest supported barbell rows:

60kgx10, 5x5x90kg
WiegieboardIcon...26-03-2013 @ 21:29 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Rosses bench arch is s**t hot.
Good to hear that it feels like it's getting there. Sorry I missed training, I have the Norovirus and don't want to infect people. Even took the day off work risking a disciplinary.
WiegieboardIcon...26-03-2013 @ 22:40 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Wiegieboard said:Rosses bench arch is s**t hot.
Good to hear that it feels like it's getting there. Sorry I missed training, I have the Norovirus and don't want to infect people. Even took the day off work risking a disciplinary.


Cheers Neil, my squats are getting there as the weights I'm picking are the least likely to irritate the tight piriformis, just increasing cautiously each time I squat. It was the right decision to start again imo, going to run 5x10 for the forseeable future with the weights increasing steadily plus beltless to build the core again, hopefully will be in good shape for the unequipped in Aug. Will resume deadlifts again in the same fashion once my injury has been fixed at the physio sessions (starting tomorrow) which will be soon hopefully. Just grateful to be squatting at all.
Benching is the best it has been in years, training exclusively with the olympic bar is really helping it as forces me to stay tighter everywhere and use more core, that and the rows and stretches are keeping the shoulders balanced and healthy.

Sorry you are ill again, you're not very lucky. Hope you get through it, just stay hydrated, try to get or make electrolytes - good home made electrolyte is pint of water, quarter teaspoon salt, a teaspoon of honey and couple teaspoons lemon or lime juice if you are stuck!

Bosses are not the most understanding when they rely on you for everything and your leg isn't hanging off!

Try and see if they can be reasonable and offer (you really shouldn't have to!) For them to substitute that as a days holiday instead of a sickie.

See you soon mate.
WiegieboardIcon...27-03-2013 @ 19:29 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Physio deep tissue massage and manipulation today.

Cracked my back in 3 places, realigned my pelvis and stretched my hips to mobility.

Worked on middle and lower back, glutes and hamstrings.

Apparently the loss of power was originating in the middle of the errectors RHS and disc pressing on the sciatic nerve making pain down into the glute, said piriformis wasn't too bad. Fine to keep squatting, can resume deadlifts again - light like squats. Advised to maintain stretching and application of heat. Next appt in a week, all good.
WiegieboardIcon...27-03-2013 @ 22:30 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		I need to get this fellows contact details from you. As I recall he was very affordable!
WiegieboardIcon...28-03-2013 @ 13:16 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Wiegieboard said:I need to get this fellows contact details from you. As I recall he was very affordable!


I will give you his contact details when I next see you, it might suit you if your missus gets her job and you move to East Kilbride - as it is where he is.
WiegieboardIcon...28-03-2013 @ 13:50 
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as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		That would suit me a lot and would be handy. Hopefully I'll be able to get over this norovirus soon and get back to something. I've dropped nearly a stone since I got it.
WiegieboardIcon...28-03-2013 @ 15:51 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11368 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Wiegieboard said:That would suit me a lot and would be handy. Hopefully I'll be able to get over this norovirus soon and get back to something. I've dropped nearly a stone since I got it.


Sorry to see that, that's a lot of weight to lose, about the same when I got food poisoning from a barbecue whilst on holiday in S.Africa a few years back, when I walked into the gym you guys were shocked at how thin I was, I lost 50kg off my squat for working weight for sets of 5, Martin said to me "you look in need of a few Sunday dinners"

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