View All Posts: Rosco
| » FSM 2007 Video Clip (Go to post) | 22-05-2007 @ 21:35 | ||
Post Edited: 22.05.2007 @ 21:36 PM So you can see how your boys got on  | |||
| » Fraserburgh Strongman report (Go to post) | 21-05-2007 @ 15:29 | ||
| Hey Joni, Just laughing at your report, that tyre is actually from our gym in Aberdeen, and yes it is a TOTAL slag to flip, very very smooth!! Was really good to see you guys again, hope the trip up here was worth it!!  | |||
| » Rosco's Journal (Go to post) | 07-05-2007 @ 20:14 | ||
| Bench Press 60x3 80x3 100x3 120x3 140x3x3 Incline Log Press 3 sets 6 | |||
| » Rosco's Journal (Go to post) | 04-05-2007 @ 19:14 | ||
| DE Bench Speed Bench with Minis 60x6 80x5x2 Viking Press with 30Kg of chain 3 sets 6 Pull downs Band asst pullups Abs | |||
| » Rosco's Journal (Go to post) | 04-05-2007 @ 01:11 | ||
Originally posted by Joni... Aye man, FB shall be nailed - 2.5 weeks out! Cant wait! Cool man, will be seeing you there!! | |||
| » Rosco's Journal (Go to post) | 04-05-2007 @ 01:10 | ||
| RE Squat to 11" box, (ludicrous band tension) bar weight 0x 3 20x3 60x3 80x3 100x3 110x3 120x3 Yoke Short walks 260. GHR 3 sets | |||
| » Rosco's Journal (Go to post) | 02-05-2007 @ 11:10 | ||
| I had about a week off cos i was away in spain golfing with the boys, but yeah i missed last weeks updates! You still doing the FB comp joni? And i train in Aberdeen! | |||
| » Rosco's Journal (Go to post) | 01-05-2007 @ 20:39 | ||
| 30/04/07 ME Bench Low Incline bench. 60x6 80x6 100x3 120x1 130x1 140x1 150x F Close grip bench 100x2x6 Incline Bench 2 sets 6 Face Pulls | |||
| » Rosco's Journal (Go to post) | 11-04-2007 @ 22:23 | ||
Originally posted by Joni... Concentric-only, is that like you do the decent part and someone helps it up? Whats the reasoning behind that - I bet there is some science in it since you train with swinton and great push pressing man! Hey Joni, Its the pressing part, we set the pins in the power rack so the bar sits just above the chest, then press, let it rest back on the pins for a second between each rep. The theory is that there is alot of force production from the elasticity in the ligaments and tendons, so by eliminating the stretch shorting cycle you place a larger stress on the chest and tri's. 11/04/07 Below Parallel Squat (to 11" box no belt) 60x6 80x3 100x1 110x1 120x1 130x1 140x1 150x1 Yolk, runs with 250 Trap bar shrugs 2 sets 6 situps on GHR with bands GUNZ rear flyes | |||
| » Rosco's Journal (Go to post) | 09-04-2007 @ 19:55 | ||
| Bench Press 60x6 80x6 100x3 120x1 130x6 130x6 130x6 Concentric-Only Incline Bench Press in Rack 120x2x6 Band Pullups 3x8 Tricep Push Downs 3x6 Face Pulls 3x8 | |||
| » Rosco's Journal (Go to post) | 09-04-2007 @ 19:54 | ||
| Shoulders Push Press 60x3 80x3 90x3 100x3 Behind Neck 2" Axle Press (Strict no legs) 3 sets 8 Rear Flyes 3 sets 8 | |||
| » Rosco's Journal (Go to post) | 04-04-2007 @ 21:36 | ||
| RE Squat Squat with bands and chains to low box Bar weight: 60x3 100x3 120x3 140x3x3 Yoke: Runs with 250 (trying to maintain tight upper back arch) Trap bar shrugs (Very, very strict) 100 3x8 GUNZ (The summer is almost upon us and all the cool kids do them ) | |||
| » Rosco's Journal (Go to post) | 03-04-2007 @ 15:50 | ||
| Start of new cycle: Speed Bench with minis doubled 6sets with 80kg x 2 Concentric-Only Incline Bench Press in Rack 100x3x8 Band Pullups 3x8 Tricep Push Downs 3x8 Face Pulls 3x8 Rollouts | |||
| » Rosco's Journal (Go to post) | 29-03-2007 @ 23:44 | ||
Originally posted by jonnymills... Nice overhead squats! Are they to full depth? Not quite to depth, wasn't too heavy so could of made it but was just really messing about, warming up for push pressing! Back to it properly next week though! | |||
| » Rosco's Journal (Go to post) | 29-03-2007 @ 19:22 | ||
| Final deload Session. Overhead Squats in Rack 50x3 80x3 100x3 Behind-neck press (no legs) 2" axle bar 50x8 60x8 70x7 GHR x 4sets | |||