Rocky's Log - King of the Jim

[El Freako]

Nice deads PB Rocko.

 

[Rocky]

Thanks guys. Think I may have hit my wall on the deads though - same as DB incline press. Still my squats are doing ok:

Smith Squat
90kg (200lb) x 10
130kg (285lb) x 6
150kg (330lb) x 1
175kg (385lb) x 2 - P.B. reps
175kg (385lb) x 2

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
45kg (100lb) x 6
45kg (100lb) x 4 - 1 w/aid - still hitting the same wall.

DB B/Over Lateral Raises
20kg (45lb) x 12
20kg (45lb) x 12

SUPERSET WITH

Seated Calf Raise
200kg (440lb) x 15
270kg (585lb) x 10 - P.B. reps
270kg (585lb) x 10

SUPERSET WITH

Skullcrushers
45kg (100lb) x 15
50kg (110lb) x 8

That was it.

 

[philosopher]

dunno how far you russian cycle is but you could try a bench protocol to get through that wall.

 

[Rocky]

^ I actually didn't do the russian cycle on bench this time round. I was dong smolov which finished a week ago but I'm still running the russian for squat and deads. Not sure what routine I'll do next.

Was meant to train today but coldn't

Hopefully I'll get one in tomorrow.

 

[El Freako]

Are you testing your new bench 1rm soon?

How do you think Smolov went for bench?

 

[Samoan-Z]

Congrats on your new PB's man way to raise the bar for your self.

 

[Skeptic]

the King of Pb's is back!!!!

Havnt seen you round the boards much mate... you been busy?

 

[Rocky]

El Freako - Probably gonna do another routine before trying the 1 rep max on bench. Not sure what routine to do though yet...

Samoan - Thanks for checking the log and thanks! Yeah always nice to hit a PB even if they aren't as boutiful as I was getting a little while ago!

Skeptic - Hey bud, it's not that I've been overly busy (although I haven't had as much time as normal) but my computer is dead so I have to get on at work (which limits which forums I can get into) - however I ordered a new PC so should be back to normal soon!

Got a couple of sessions to post up:

Deads - was meant to be final 1 rep max day but wasn't up to it
100kg (220lb) x 8
150kg (330lb) x 6
170kg (375lb) x 1
180kg (400lb) x 1
190kg (420lb) x 1 - knew I wasn't going to get the 200kg so thought I'd try sumos
SUMO deads
170kg (375lb) x 1
180kg (400lb) x 1
190kg (420lb) x 1 - again left it there. No PB this time

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
40kg (90lb) x 10
40kg (90lb) x 7!?!

W/G Chins
w/ 10kg (22lb) x 10
w/ 10kg (22lb) x 10

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 15
205kg (450lb) x 14

SUPERSET WITH

Lying Cable Curl
80kg (180lb) x 8
80kg (180lb) x 8

That was that!

 

[Samoan-Z]

Surgical Strike on the back agian...wtf it's like you want to be in constant agony.. dude WTF. <--- Now see that how normal people act and what they would say, that shit... but around here that's Supernatural quality right there LOVING IT!

 

[Rocky]

lol - thanks Samoan!

Well after the disappointment of not besting my 200kg deads I at least managed to improve my usually sub par squats:

Smith Squat
100kg (220lb) x 8
130kg (285lb) x 6
150kg (330lb) x 1
170kg (375lb) x 1
180kg (400lb) x 1
185kg (410lb) x 1 - P.B.
190kg (420lb) x fail. Not so much a rep attempt as a controlled descent!

DB Incline
25kg (55lb) x 10
35kg (77lb) x 10
40kg (90lb) x 10
40kg (90lb) x 8 - hard.

Lying Cable Upright Row
102.5kg (225lb) x 12
102.5kg (225lb) x 12

SUPERSET WITH

Seated Calf Raise
200kg (440lb) x 15
275kg (600lb) x 5 - P.B. - awkward though
250kg (550lb) x 8
250kg (550lb) x 12

Rope Tri Pushdowns
80kg (180lb) x 10
80kg (180lb) x 10


Job done.

 

[Bulkboy]

its great to have u back rocko, and even greater seeing work like this. even though u didnt get a pb in deads, thats still monstrous weight ure moving. squats are awesome. 185 kg is strong as hell looks like uve improved quite abit on the inclines since the last time i checked in here. great stuff. one question though, why do rope pushdowns when ure only gonna do one tricep exercise? why not do those insane dips of urs, thats whats gonna slab meat on those guns

 

[philosopher]

Nice PB there Rocko remind me why you are squatting in a smith machine?

 

[Natzo]

Impressive squating !

and the seated calf raise, man ...IT'S HEAVY !

GOOD JOB

keep it coming !

 

[Palmetto]

Rocky, you're looking good man. Those squats and deads look impressive. Don't worry about the inclines, they will come.

 

[PistolPete]

Rocky those were some heavy ass squats! That's definitly a good idea doing those 1 rep maxes every now and then to get accustomed to such crazy weight. Great workout! It takes a lot of balls to try and put up such big numbers.

 

[Big_Guns_Lance]

Great work Rocko! Heavy weight there. Those deads are really heavy and not to mention those smith squats. I cant get over how bloodey heavy those seated calf raises are of yours, you must have some cows lurking down there.

 

[PrinceVegeta]

Welcome back big dude!! nice session!!

 

[DriDDeRz]

Welcome back rocky


those are some really heavy squats and congrats on the P.B

how you find the lying cable upright rows, compared to normal barbell ones?


geez man........ those calve raises, im surpirsed they didnt snap your ankles with the amount of weight awesome stuff bro :tiphat

 

[miamiracing]

your strength is just phenomenal

 

[El Freako]

Great new PB Rocko!