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» Rosco's Journal (Go to post)29-03-2007 @ 19:22 
Recovery Session #2

Speed Squat

11 inch box
60x2
100x2
120x4

10 inch box
120x1


Pulldowns
6 sets 8

Fatman Pullups
3 sets 8

Rear Flyes
3 sets 8
» Rosco's Journal (Go to post)27-03-2007 @ 16:58 
Originally posted by buzz...Admit it! You're training disco style for the beach season Cool


Haha well i am in the process of shedding this winter coat! And as of the early hours of this morning there is now a wee Disco Junior in the world, hopefully have him training by the weekend!! Grin
» Rosco's Journal (Go to post)27-03-2007 @ 02:36 
Been up to my eye balls with work at uni recently, trying to write my thesis so had to miss a couple of sessions, hope to be back on track asap!!
» Rosco's Journal (Go to post)26-03-2007 @ 16:22 
Bench Press
60x10
80x8
100x3
120x10


Concentric Only Full Bench Press
100x3
120x3
130x3
140x3
» Rosco's Journal (Go to post)19-03-2007 @ 18:28 
Bench Press
60x10
80x6
100x3
115x10

Medium Grip Rack press (with pause)
140x5
150x3
» Rosco's Journal (Go to post)17-03-2007 @ 14:01 
Shoulder Press in rack
60x10
80x6
80x6
80x6

Speed Bench in rack
100x8x1

Medium grip Tricep Work in rack
140x10

Tricep PD's

Lateral raises

band pull-aparts
» Rosco's Journal (Go to post)15-03-2007 @ 15:37 
No no my friend you'll do well, Noel and Scott finished 2nd and 4th respectively (I think), Fraserburgh is a great progression comp from the first timers, plenty of time to get some heavy lifting done!! Grin
» Rosco's Journal (Go to post)15-03-2007 @ 13:19 
Great you guys are coming up for it, really was an awesome comp last year!!

Here are details of the events from

http://www.riottraining.com/forum/viewtopic.php?t=693&post...

Comp details as follows.....
Event 1-
120 kg Farmers per hand Max Distance 3 drops allowed.

Event 2-
100kg log max lifts 90secs floor to overhead in every movement.

Event 3-
200kg block- duck walk up a 20m course and then 5 flips of Big tire 400kg-420kg

Event 4-
Jeep lift and hold for time

Event 5-
Loading event
100kg-log load-110kg stone-120kg stone-130kg stone
All loaded on to a 4 1/2ft platform.

Events subject to change.
» Rosco's Journal (Go to post)15-03-2007 @ 12:28 
Yooo Joni,

Are you gonna come up for the Fraserburgh comp? Awesome it was such a good day last year! If you do decide to do it, we can all meet in Aberdeen then head on up to fraserburgh!

In this video the 2nd clip (Scott) was taken from the fraserburgh comp last year, he'll be doing again and the last clip is of Disco Noel (Did you meet him at the first timers?) he came 2nd overall last year. Would be great if you made the trip!

http://www.youtube.com/watch?v=XKwD8bkaeAs
» Rosco's Journal (Go to post)14-03-2007 @ 18:00 
Walkouts
160,200,240.

Box Squats (sub box 10.5" with pause)
100x1
120x1
140x1
140x1
140x1

Leg/Circuit x 6sets Legext/Legcurls/heel raises
» Rosco's Journal (Go to post)14-03-2007 @ 17:57 
Post Edited: 19.04.2008 @ 20:40 PM by Rosco
today
» Rosco's Journal (Go to post)13-03-2007 @ 17:31 
Hi Joni,

That is an equipped total. Was gonna do districts and scottish but they changed the PL calander this year and everything was far to early for me, would never of been ready!!

I've got some totals in my head i'd like to reach in training this year though. But no definately retired from strongman, that was my first and last! Much prefer powerlifting!!

Took new pics today and Swinton did my measurements so will get them posted later and see if i've made any progress in the last 10 weeks.

What are your plans for comps this year?
» Rosco's Journal (Go to post)12-03-2007 @ 18:55 
Post Edited: 12.03.2007 @ 18:58 PM
No its a small hardcore gym my friend(Graham Park) owns, http://www.resultsgym.co.uk/index.html I train between there and another small 'spit and saw dust' gym in aberdeen called mastrick gym.
» Rosco's Journal (Go to post)12-03-2007 @ 18:28 
Bench Press
50x10
80x6
100x1
110x10

Medium Grip 3 board
110x8
140x6

Viking Press 4 sets 6

200kg chain rows 3 sets 6-8

Tricep push downs 3 sets 20

Standing Abs 3 sets 10

Hanging Leg raises 3 sets 8
» Rosco's Journal (Go to post)12-03-2007 @ 18:26 
Post Edited: 19.04.2008 @ 20:39 PM by Rosco
Right here are the pics and measurements from 7th jan 2007, as I said above I'll take a new set of pics tomorow and new measurements to see if there has been any progress!!

Age: 26
Height: 5' 11"
Weight: 99.2kg
Sum of 8 skinfolds: 154mm
Body fat % by Lohmans formula: 23%
Sport: Powerlifting

Best lifts in comp (2006) as follows:

Squat: 210
Bench: 170
Deadlift: 220

Total: 600 kg

My Goal for this year is to get as close to a 700 total as possible, don't care how i reach it!

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