Rocky's Log - King of the Jim

[Big VIC]

Great job on the sumo deads rocko Some heavy ass weight there.

 

[Rocky]

Thanks Vic

Well 2nd session today with lower body emphasis on the compounds. This routine is really hard going. It's such a leap in volume for me for the compound sets despite the drop back in weight. And it's not just me - my training partner is finding it tough going too. Not sure if we just need to get accustomed to it, or if it is just too much for making gains. Being off creatine probably isn't helping my energy levels.
Well here it was. It took 1 hr 20 mins:

Smith Squat
70kg (155lb) x 10
110kg (240lb) x 6
140kg (310lb) x 4
140kg (310lb) x 4
140kg (310lb) x 4
140kg (310lb) x 4
140kg (310lb) x 4
140kg (310lb) x 4

Clean & Press
40kg (90lb) x 5
50kg (110lb) x 5
60kg (135lb) x 4
70kg (155lb) x 3
80kg (180lb) x 2
90kg (200lb) x 1
90kg (200lb) x 1
90kg (200lb) x 1

Smith Lunge
140kg (310lb) x 8
140kg (310lb) x 8
140kg (310lb) x 8 - was dead by this point before starting the supplemental work

Smith B/Over Row
100kg (220lb) x 10
120kg (265lb) x 10
130kg (285lb) x 10

SUPERSET WITH

Prone B/Over Laterals
17.5kg (40lb) x 10
17.5kg (40lb) x 10
17.5kg (40lb) x 10

Rev Grip C/G Smith Bench
80kg (180lb) x 10
90kg (200lb) x 8
90kg (200lb) x 8

SUPERSET WITH

Seated Inc DB Curls
20kg (45lb) x 8
20kg (45lb) x 8
20kg (45lb) x 8

Seated Calf Raise
140kg (310lb) x 15
210kg (465lb) x 10
210kg (465lb) x 10

That was it. Will see how the next couple of sessions go but may drop some of the sets on the 1st compounds in each session because I'm starting to feel it's more an exercise in exhaustion rather than muscle building.

 

[PrizeFighteR]

Routine looks hellish Rock! Good work per usual

 

[Hypocrisy86]

Clean and presses looking very hardcore, seems like you changed your workout routey a little
still heavy and still farking intense as usuall though, very impressive plus with those smith lunges still!

 

[pGhi]

Those supersetted incline db curls are great!! Burning?

 

[h0ke]

That new routine looks great.
Strong as always!

 

[Lionheart]

Impressive work Rocco.New routine looks good

 

[Rocky]

prize - Thanks man. Yeah this new routine is hard going.

Hypo - Thanks bud. Yep upped the volume on the 3 main exercises and there are big lower and upperbody compounds in every session.

pghi - Yeah I like the incline curls - better stretch in the bi and having the back supported means less swing so more strict movement.

hoke & Lion - Thanks man. Not sure how long I'm gonna be able to keep up the volume though!

Well next session tomorrow. The plan is to do 2 benches with either a front squat or dead in between, then the supplemental work.

 

[miamiracing]

damn that looks nice! king of teh smith

 

[Flex]

Damn, these workouts are long and hard. How long have you been training this way?

 

[The Creator]

Routine is really intense Rocko! I dont know if I would have the energy to get through it but kudos to you for the ass kicking!

 

[knight_rider]

fuck rocko, brutal sessions, i think the key to volume training is that you cant let your sets get too close to failure, so keep the reps 1-2 below the failzone, and only up it ince it gets comfortable! also this kinda volume requires 1.5-2 grams of protein per pound of bodyweight id say!

to be honest it doesnt seem the most sensible way to train if those sets are close to failure, but yeah im sure your experienced enough to figure out what is working! give it some time for your body to adjust!

 

[EternaL]

damn thats great workout

 

[Rocky]

miami - I know, the smith is all I have

Flex - Nice to see you in my log man. That was only the 2nd session in this new routine. And as of today's routine I cut down a couple of sets in the 1st 3 compounds for each session. Before this I was doing a more straightforward 2 main sets in a 2-split.

Creator - Yeah it's hard going, a real shock to the training I'm used to. I'm going to adjust it slightly because I think I'm becoming fatigued before working the muscle to the optimum level.

kr - Yes exactly, hence the lower rep ranges and slightly shorter rest periods. Not hitting failure at all - but getting close purely by virtue of the fact that this routine is harder than I anticipated. Adjustments are coming...

eternal - Thanks man. If nothing else it's probably been good to have a change.

Well as stated above I have adjusted the set amount and style now which will hopefully mean more power output without fatigue. I'm also implementing 2 sinle sets before the main sets at a heavier weight for load bearing adjustment, and see how that helps out. Here was todays session, done in 75 mins:

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
115kg (250lb) x 1
115kg (250lb) x 1
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3

Smith Front Squat
70kg (155lb) x 10
90kg (200lb) x 8
130kg (285lb) x 1
130kg (285lb) x 1
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3
120kg (265lb) x 3

DB Incline
35kg (77lb) x 10
35kg (77lb) x 9
35kg (77lb) x 10 - still not great but better than last time.

U/H Chins
x 10
w/25kg (55lb) x 6
w/25kg (55lb) x 6
w/25kg (55lb) x 6

Upright Row
40kg (90lb) x 10
50kg (110lb) x 10
50kg (110lb) x 10

SUPERSET WITH

Seated Calf Press
110kg (24lb) x 15
160kg (355lb) x 15
205kg (45lb) x 12
205kg (450lb) x 12

Tri Pushdowns
75kg (170lb) x 10
100kg (220lb) x 8
100kg (220lb) x 12

SUPERSET WITH

Lying Cable Curls
50kg (110lb) x 10
70kg (155lb) x 10
80kg (180lb) x 12

That was it. Felt better this time - less completely draining after the first couple of exercises.

The next session on Thursday will be the real test though - sumo or RDLs, then Clean & presses, then rack deads!

I'll be in your logs later today!

 

[Daniel Andersson]

Yo..awesome session once again my man
Hows the "new training style" going ?

 

[Rocky]

Thanks Dan - this session felt a lot better but then it's not as all over draining as the squat or dead emphasis sessions so we'll see on the next one if the set scheme change helps!

 

[Big VIC]

Those upright rows look killer rocky keep up the good work

 

[h0ke]

Strong session Rocko, ur chest is coming up, yah?
And bro, How the hell u did these trains in 75 minutes ?

 

[loiacanoa]

Thats a hardcore workout you got there! How long does one of those usually take you?

 

[Rocky]

vic - Thanks bud. The supplemental work is all lighter than used to be the case - I'm just focussing on the 1st 3 exercises.

hoke - The chest just seems to stay the same as always - it's my upper chest that seems to really lack size and strength. I have no upper pec fibers.

loiacanoa - Thanks man. I try not to train any longer than 60-80 mins.

Well I ache like mad. I was in the garden yesterday for 5 hrs straight digging, lifting, pulling, dragging and within a couple of hours or so of finishing apart from the aching I started to get cold/flu symptoms - sinuses, head and throat aching and slight shiver feeling. Took some ibuprofen but don't feel that much better for it this morning so have taken some more. Got 2 x dead moves and clean and press today Probably going to have to go lighter now. For fucks sake. Early days in this routine and I haven't really had the chance to settle down into it yet.