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Ross unequipped journal

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Ross_Harkins		Sat 7/5/10	08-05-2010 @ 20:26
Cleverer than YOU Member 1228, 1046 posts	DEADLIFT: 120kgx5, 170kgx4, 200kgx1, 230kgx1, 255kgx1, 275kgx1, 282.5kgx1, 285kgx1, missed this at the knees, will change ramp up sets next week! 15x2@220kg pretty exhausting stuff as volume up 50% incline presses: 2x5@60kg, 1x5@80kg, 1x3@90kg, 4x3@100kg, 1x2@100kg, missed third. bent over barbell rows:5x5@90kg

Wiegieboard		...	08-05-2010 @ 23:03
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	That's some impressive volume today Ross and also fantastic weight on those deads. Next week you'll have that 285. I'm absolutely sure that a different build up'll see you taking it past the knees, besides, you personally don't have to lift it that much farther than your knees anyway haha! Was great to see you lifting again. Neill

Ross_Harkins		...	09-05-2010 @ 13:27
Cleverer than YOU Member 1228, 1046 posts	Post Edited: 09.05.2010 @ 13:29 PM by Ross_Harkins Wiegieboard said:That's some impressive volume today Ross and also fantastic weight on those deads. Next week you'll have that 285. I'm absolutely sure that a different build up'll see you taking it past the knees, besides, you personally don't have to lift it that much farther than your knees anyway haha! Was great to see you lifting again. Neill Thanks, this bulgarian approach takes a while to get used to, and I've finished two weeks of it, I realise my volume will need to close in towards my max weights as the volume stuff quite light at the moment, realised need to strengthen a few weak areas too esp hams/upperback/abs. Still not sure If I'll stick to this as thinking it might be better to up the frequency of the lifts rather than the volume per lift each week, so might end up doing less volume per session but do each lift 2-3 times per week would also allow more time for assistance work too which to be honest would make it more economical over all. Stevie has started doing this with some success and he does not seem to have DOMS problems either squatting 3 times per week, two back squats, 2 front squats and one high bar squat.

maca		...	09-05-2010 @ 16:34
Member 1224, 652 posts	great lifting again ross! the race is on to see who gets 300 first although am 20kg heavier and no where near as good a deadlifter as you! so your the favourite

Wiegieboard		...	10-05-2010 @ 13:23
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	I've heard a few people saying that with doing a lift a few times a week, they're not experiencing doms the same as they did. Will be interesting to see how that goes! Assistance work for your upper back and hams will be good fun I imagine. Even doing just 4 weeks of assistance work made a huge difference to my lifting so I'm sure that it cant go wrong for you when you're that much more advanced. See you Tuesday!

SuperSteel101		...	10-05-2010 @ 13:32
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250 605.0 kgs @ 80.6kgs UnEq	Great deadlifting as usual Ross! I think your right changing the way you ramp up to the top sets will help alot and I also agree about increasing the frequency of the lifts, alot of people who are successful using the training system you are now perform the lifts many times per week. Good luck with it buddy!

Ross_Harkins		Tues 11/05/10	12-05-2010 @ 14:37
Cleverer than YOU Member 1228, 1046 posts	SQUATS: warmups: 70kgx5, 120kgx5, 140kgx2, 160kgx2, 180kgx1, 190kgx1, workings sets: 200kgx1, comfortable, 210kgx1, a bit shy of depth but easy, 210kgx1, took it lower, much better rep, 200kgx2, smoked em, went for a double as first rep easy, might have made 3! 5x3@180kg, decided to quit while I was ahead and do less sets but more reps, these are feeling easier, just going by feel now think this approach works best, not afraid of making mistakes anymore as realise training is the right time to get it wrong so you can take as many attempts as you need to try to get it right. if I feel a weight did not go technically well enough I'll take it again until I'm satisfied I did, then I can move on, want to get to the stage where eventaully I can do 5 reps in good style with 200kg.

Ross_Harkins		Thurs 13/5/10	14-05-2010 @ 18:47
Cleverer than YOU Member 1228, 1046 posts	BENCH PRESS: warmups: 60kgx5, 80kgx5, 100kgx3, 110kgx1, worksets: 117.5kgx1, 122.5kgx1, 125kgx1, 125kgx1 feeling hard with the closer grip so stopped and went to volume: 8x2@110kg, first 5 sets close grip and last 3 sets old grip ring grip felt easier. dumbell curls: 2x12 bent over rear delt flyes: 2x12 Realised that I can probbaly go out wider to my old grip pinky finger on the ring if I'm warmed up enough since the injury, so might start with this grip earlier next week, as think doing heavier sets close grip like I've been doing is going to start getting demanding, my grip this past while has been same as my inclines thumbs distance from the smooth, if I can move it out again I'll deffo lift more, think my limit for close grip not far away so will try next week normal pinky finger on the rings grip which was my grip before I got injured. My training partner Stevie got injured last night wilst benching, I suspect it's a pec tear as I had this 5 years ago and bears all te hallmarks of it, he texted me this morning saying the hospital did nothing for him just gave him painkillers (anti-inflammatories I think!) I advised him to go to his GP to seek further help perhaps a referal as no-one has bothered to check what damage he's done if it's off the tendon or it's simply a straight tissue tear, If it's a tissue tear he'll have to wait a while for the swelling to go away, advised him to keep icing it and keep taking brufen, if he's able he'll need to go to a good sports massage specialist and get the scar tissue removed, I know a guy who can do this, just waiting to hear the latest from Stevie.

SuperSteel101		...	14-05-2010 @ 18:51
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250 605.0 kgs @ 80.6kgs UnEq	Squats and benching are looking good mate! Really sorry to hear what happened to Stevie, that striaght up sucks. How did he do? (By that I guess I mean why do you think it happened, bad warm up etc).

Toby		...	14-05-2010 @ 18:56
Member 887, 337 posts SQ 0, BP 207.25, DL 0 207.3 kgs @ 132.5kgs Eq	good session man, nice benching and squats! Sucks to hear about steevie, i hope he can get it sorted out by someone that knows what they are doing!

Ross_Harkins		...	14-05-2010 @ 19:09
Cleverer than YOU Member 1228, 1046 posts	Post Edited: 14.05.2010 @ 19:10 PM by Ross_Harkins SuperSteel101 said:Squats and benching are looking good mate! Really sorry to hear what happened to Stevie, that striaght up sucks. How did he do? (By that I guess I mean why do you think it happened, bad warm up etc). Thanks! bench could be better but think moving my grip back to normal from the close grip is the key! It was the strangest thing, he warmed up perfectly fine and was doing singles at 130kg comfortable it looked piss easy, then he only went up 2.5kg to 132.5kg, me and Simon spotted, he took bar down to chest as normal (groove looked normal and everything) then he started to press it upwards got to few inches off his chest then it was split second grease lightning, I heard a "ripping sound" and the bar travelled south back to hi chest and he shrieked f**king agonising pain!! Simon and I took the bar off him and racked it, he stayed there for a bit and then got up and walked over to one of the platforms, Me and few others looked at it, and I advised it looked like a pec tear, Neill went to reception and got ice, I had to pull off stevies t-shirt as he could not row his arm back or lift it over his head at all, lots of swelling, he was as white as a sheet, he came too and then went to A&E at RAH in paisley. I really feel for him as I've been there it happened to me back in 2005 in someones garage in Milgavie on a freezing Feb night where theere were icicles on the inside of the rof, we were benching asn we talked bit too long and cooled down and i only weighed 82Kg, went to do another 4 reps with 115 and my third I ripped the pec, difference was this happened when I was cold and I had locked out the weight I did'nt lose control of it, Stevies was sudden and without warning.

Ross_Harkins		...	14-05-2010 @ 19:14
Cleverer than YOU Member 1228, 1046 posts	Toby said:good session man, nice benching and squats! Sucks to hear about steevie, i hope he can get it sorted out by someone that knows what they are doing! Cheers, that's some awesome progress you made there! I saw your bench and squat vids, your squats were very good, best technique I've ever seen you do and you will soon catch up to weights raw to those you've done in the suits. Yeah I know it's a real shame, however hopefully it's a minor pec tear and if so I know someone who can go to work and fix it for him, the same guy that fixed mine, and I'm still seeing him once a month for a regular MOT!

SuperSteel101		...	14-05-2010 @ 19:19
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250 605.0 kgs @ 80.6kgs UnEq	Man that really sucks, it just shows you gotta be thankful for avoiding such things. Hope it ends up being not too serious and he makes a speedy recovery!

stephen		...	14-05-2010 @ 19:28
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285 790.0 kgs @ 105kgs Eq	That's s**t news about Stevie, hope it's not that serious.

Ross_Harkins		15/5/10	15-05-2010 @ 20:43
Cleverer than YOU Member 1228, 1046 posts	Post Edited: 15.05.2010 @ 20:45 PM by Ross_Harkins Deadlifts: hardly worth posting as completely pish session: 70kgx5, 120kgx5, 170kgx4, 220kgx1, 245kgx1, 262.5kgx1, 277.5kgxmiss at knees, 5x3@240kg to salvage something from a really s**t session!! Two things I think went wrong (a) the bulgarian approach definatly does not work for deadlifts as it's a slow lift and there is no chance to store energy at the begginning of the lift like the squat or the press, which as a slower lift does not translate well to doing singles each week, I realise that triples and doubles work better as able to work at a higher percentage of max for these reps as not done a max beforehand and doing singles in the pull impacts negatively on strength previously built also end up too exhausted to much more than 70-80% after singles. (b) we normally use bumper plates to deadlift and are used to it for years, none available as all in use so we were forced to use elieko metals all the way, 245kg felt like 265kg, all the sets felt heavier as weight closer to the centre of mass resulting in less bar bend when pulling from the floor. Going to go back to Russian for deads from next week. Will stay bulagarian style for squat and bench for now as not stopped working yet. Front military presses: 1x5@40kg, 1x5@60kg, 1x5@70kg, 1x5@75kg, 1x5@80kg, 1x5@85kg, 1x3@90kg, not bad as not done these for a while might have got 4 but first week! Bent over barbell rows: 6x5@80kg nothing fancy just strict upper back work no lats.

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