Rocky's Log - King of the Jim

[Tunen]

Another sweet session officer. I'd recommend to build up the squats to a heavy single before going for breathers. Breathers really make you weak both in the quads, but, more importantly, in the core. Going heavy after breathers could be part of your back problems. Try flipping it over

just 2 cents

 

[PrizeFighteR]

Good to see bench is coming along for ya Rocky. Shrugs are nasty

 

[Glex]

Smith Squat
90kg (200lb) x 10
120kg (265lb) x 20 - breathing squat! Phew!
140kg (310lb) x 3
160kg (350lb) x 1
170kg (675lb) x fail. Was knackered and shouldn't have bothered really!

Well you shouldn't have jumped 325 lbs then moron

...

 

[Rageking]

agree with glex, most people do gradual increases

 

[Hypocrisy86]

Excellent work on those benches Rocky
573lb calf presses!!!??? DAMN
thats more than our standing machine lol

keep the astoundingly brutal work up man!

 

[Rocky]

Lionheart - Thanks man. Yeah think I'm gonna knock off the weight on the standing calf raises.

Ordinary - Judging by your log you have intensity to spare!!

Tunen - Thanks for the tip. It might work on another levelt oo going back in weight having done the heavier weight will feel lighter too!

Prize - Thanks bud. Next bench session will be a good 'un hopefully!

Glex & Rage - Oops! Typo there! If i was even attempting that weight I'd deserve a broken back!

Hypo - Thanks man. Those calf raises are really starting to take their toll on my back though, gonna have to knock them on the head.

Back is really feeling it from those calf raises. I'm too light boned to get away with that amount of weight on my back so will knock the weight back and go higher rep. Which is a shame cos it was always one I could get a PB on each week! Oh well back care first!

 

[Tunen]

Tunen - Thanks for the tip. It might work on another levelt oo going back in weight having done the heavier weight will feel lighter too!

Yup - that's what they call potentiating I do it myself sometimes and it really makes a difference

Back is really feeling it from those calf raises. I'm too light boned to get away with that amount of weight on my back so will knock the weight back and go higher rep. Which is a shame cos it was always one I could get a PB on each week! Oh well back care first!

Don't you have a leg-press machine with back support? We don't in my gym

 

[Rocky]

Don't you have a leg-press machine with back support? We don't in my gym

Yeah we do but it's a pin selector one that only goes up to 205kg

 

[Tunen]

Yeah we do but it's a pin selector one that only goes up to 205kg

lolz craptacular

 

[Skeptic]

your workouts make my loins tingle.

 

[Hypocrisy86]

Hey Rocky!
hope your next workout is the shiznit
wait... it always is!

 

[Rocky]

Skeptic - You saying that makes my loins tingle

Hypo - The wait is over - hope it lives up to expectations!!

WEEK 4 Of BENCH Power!!

Back is really aching from those fucking calf raises. Got to knock the weight back. Didn't do deads today which is a pisser cos was gonna go over 400lb - oh well better safe than sorry. Anyhoo, here it was:

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 8
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3 - not bad

DB Flyes - lightweight!
17.5kg (40lb) x 12
20kg (45lb) x 12
22.5kg (50lb) x 12

U/H Chins
x 10
w/25kg (55lb) x 8 - P.B.
w/27.5kg (60lb) x 4 - P.B. then bodyweight to failure

Prone B/Over Row - lightweight cos of back
50kg (110lb) x 10
60kg (135lb) x 10
70kg (155lb) x 10

Seated 1-Arm High Cable Row
70kg (155lb) x 8
92.5kg (205lb) x 6 - P.B.
92.5kg (205lb) x 6

Lying Tri Ex - SUPERSET with - C/G Bench - no rest, lightweight
30kg (66lb) x 12.............................x 15
40kg (90lb) x 12.............................x 12
45kg (100lb) x 10...........................x 10

All done. Just under an hour. Not bad, arsed off about ym bloody back again!

 

[Lionheart]

Strong benching man and those chins are great.Nice PBs ,Congrats buddy

 

[Tunen]

The power is overwhelming. That's what I call benching!

8 chins with 25kgs is friggin awesome as well dude

edit: props for skipping deads. Good call.

 

[Hypocrisy86]

ROCKY FTW!!!
i knew you'd pwn those weights, as always
265 for 3? man you'll be hitting 300+ soon !!
keep it up Buddy!

 

[philosopher]

Awesome work Rocko. Looks like that bench protocol works

 

[ordinary]

Awesome work Rock! Strong benching and way to go on the PB. Smart to save those deads for when your 100%. Hitem hard!

 

[Turkish1530]

sir rocko!!!! glad to be in ur log once again, glad to see that ur still training like the PB king and hopefully ur back troubles will get better

 

[miamiracing]

nice workout rocky, congrats for p.b.'s and a very very strong bench as always

 

[pGhi]

Its nice to see so meny P.Rs in same day Good luck