REGISTER AN ACCOUNT
Who's Online - 1 member and 164 guests
You are here: HomeForumRosco → View All Posts

View All Posts: Rosco

1234

» 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 Cool
» 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!! Grin
» 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!! Cool
» 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! Grin
» 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 Grin

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 Grin )
» 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! Grin
» 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

1234

You are here: HomeForumRosco → View All Posts
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions