Rocky's Log - King of the Jim

[Rocky]

Pickle - Thanks. There is a method to the madness in working for both strength and hypertrophy utilizing the preferred rep ranges within a session and in that order too.

Philo - My hams dominate my quads. Thanks bud!

Pain - Thanks man. I do like pull-ups, I like doing them this way as I have been recently too!

Lion - The cable stack has a max weight of 102.5kg which I'm using for reps on pushdowns but as you probably know the actual weight/force output when you take into acount the pulley system is probably considerably less.

Lion - Yeah it didn't go as badly as I was expecting. I'm hoping as I carry on with the volume and my body adjusts I'll be able to bring up the incline work to standard again.

Mike - yeah I can't superset the first 4 exercises cos it would be too tough but it feels quite nice to up the intensity and speed the session up on the remaining "lesser" moves. Romanian deadlift is what I wold consider to be a stiff leg deadlift in that you keep the legs dead straight (with a slight bend at the knees) and keep them this way as you lower the bar to about mid-shin level - as opposed to the SLDL where you still bend the knees a little throughout the movement. It's just a more strict movement I think.

wrestling lyon - Thanks buddy. There will always be someone stronger than yourself. I look at what other people do and it often depresses me knowing I'll never lift that, but as long as I can better myelf each time it's worth doing!


Well if I thought I was tired last session that was nothing.

The past 2 days I have dug up my rear garden, moved a ton of gravel, de-turfed a shaped grass border, uprooted and replanted a few tree, laid a 60 slab patio having levelled out the area and put down another ton of ballast and dug a trench and filled with bricks.
I ache everywhere as I did it all on my own and just moving all the ballast, slabs, bricks, and everything from place to place has left me shattered. And I've got leg emphasis today! I'm not holding my breath for greatness.

 

[Hypocrisy86]

badass work on those benchies Rocky
very awesome..
not surprised at the diff between flat bb and smith bb heh
does take out some energy..
265l!!!! HELLS YA, gonna be doing that then 300soon man
keep it up !

 

[h0ke]

Great shit mr. Balboa! I'll check ur log more often than lately.

 

[Rocky]

Hypo - Yeah I've got over 300lb on smith bench but want to hit it on free BB too.

hoke - Thanks man. Always good to see you in here.

Well today's session was nothing more than expected given how drained I am. I deliberately went lighter on the squatting and clean & press as when I started the warm ups I realised how achey my lower back and hams were. On the plus side we did finish the session in under 60 mins. And I was going to not do the lunges because I couldn't face it but through bloodimindedness and my training partner forcing me on, I did all 3 sets. here it was:

Smith Squat
70kg (155lb) x 10
110kg (240lb) x 6
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5
135kg (300lb) x 5 - this felt hard and it shouldn't have been.

Clean & Press - less weight this time
60kg (135lb) x 6
70kg (155lb) x 4
80kg (180lb) x 3

Smith Lunges
150kg (330lb) x 8 per leg
150kg (330lb) x 8 per leg
150kg (330lb) x 8 per leg - killer.

Prone B/Over Row
50kg (110lb) x 10
70kg (155lb) x 8
70kg (155lb) x 8

SUPERSET WITH

Seated Calf Raise
160kg (355lb) x 15
230kg (475lb) x 8
230kg (475lb) x 8

Rev Grip C/G Smith bench
80kg (180lb) x 10
100kg (220lb) x 8 - P.B.
100kg (220lb) x 8 (pause at 6)

SUPERSET WITH

Seated Inc DB Curl
15kg (33lb) x 10
22.5kg (50lb) x 8
22.5kg (50lb) x 8 (pause at 6)

That was it. Not too bad considering. Think I'm going to have it so that keep a lower weight for a few more reps on clean and press day then do the heavy singles on clean and jerk day.

 

[Mikew]

Thanks for explaining the romanian deadlifts.

Killer session aswell.

 

[Lionheart]

^Killer session as always i might add
You probably do reverse grib benches for your triceps ,so how do you like it?I never tried them..

 

[wrestling lyon]

solid workout man
the fact that u did that when drained shows ure dedication

 

[MaKaVeLi]

sweet mary that's a lot of work to do in 60 minutes...hell It would have looked good if you'd done it in 90 mins!! Big session, big weight and intense as hell... and you still managed a PB?! well done

 

[Daniel Andersson]

Awesome sesson with awesome weights as always Rocky

 

[Hypocrisy86]

Perfect volume Rocko, those squats are crazy...
specially afterwards, your total domination of free weights !
keep it up man, 400 squats soon!

 

[h0ke]

Strong session for small guy like u
Jk, thats very strong session for sure! + u made it under 60 mins, freak

 

[miamiracing]

hell of a workout brother

 

[Rocky]

mike - No problem! :And thanks!

Lion - Yep the rev grip to focus more on the tris plus it works the chest a little obviously which is never a bad thing and I really like doing them. Feels really good and you really can focus on the tris doing the movement.

lyon - Thanks. I think it helped that the first couple of exercises didn't go disasterously so it didn't sap my energy even further!

Maka - Yeah I was surprised I got a PB but not complaining. I always feel that the sessions take too long until I've finished and realise that it's not too bad a time to get it all done in. Just feels long cos of how knackered I feel doing it!

Dan, Hoke and Miami - Thanks fellas. Got to keep pushing!

Hypo - I'll be a happy man if and when I hit 400lb for squats but I don't think it'll be any time soon.

Off to gym in a few minutes. Yet again I'm knackered - work has been chaos and last night we had 2 extra kids in the house. and they are both younger than mine. Nice early start for me this morning.

 

[Rocky]

My knees hurt. Might be from the squatting and lunges in the smith last session but I've been doing them for years with no grief o not sure. Hmmm...

Anyway - today's session. I'll draw a veil over the chest work - stupid stubborn pecs

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
125kg (275lb) x 1
125kg (275lb) x 1
115kg (252lb) x 3
115kg (252lb) x 3
115kg (252lb) x 3
115kg (252lb) x 3 - needed a little spot on last 2 sets

Smith Front Squat
70kg (155lb) x 10
100kg (220lb) x 6
140kg (310lb) x 1/2 - the fucking hooks hit the pins on the way up and screwed it up
140kg (310lb) x 1
130kg (285lb) x 3 - P.B.
130kg (285lb) x 3
130kg (285lb) x 3
130kg (285lb) x 3

DB Incline
40kg (90lb) x 8
40kg (90lb) x 9 - 1 w/aid
42.5kg (95lb) x 4 w/aid - pathetic.

U/H Chins
x 10
w/27.5kg (60lb) x 3
x 10
w/27.5kg (60lb) x 3
x 10
w/30kg (66lb) x 3

Seated Calf Press
110kg (240lb) x 15
160kg (352lb) x 15
205kg (450lb) x 12
205kg (450lb) x 11

SUPERSET WITH

B/Over DB Laterals
20kg (45lb) x 10
25kg (55lb) x 10
DS: 25kg (55lb) x 8, 20kg (45lb) x 8, 15kg (33lb) x 8

Skullcrushers
DB: 45kg (100lb) x 10
BB: 60kg (135lb) x 7
.....60kg (135lb) x 5 - dead.

SUPERSET WITH

Standing Alt DB Curls
20kg (45lb) x 10
27.5kg (60lb) x 7
22.5kg (50lb) x 10

That was it. Took just over 80 mins this time but didn't feel that long. Oh well.

 

[Daniel Andersson]

Good session Rocky, Im going to be fully honest Im trying to match you in benchpressing with the same weights but I cant yet You are stronger.......for now

Keep going hard man

 

[philosopher]

Congrats on your PB m8. Hitting a PB is hard enough but doing 4 sets of them is awesome

 

[Rocky]

Dan - Well you trounce me in deads and squats so alls ffair in love and war!

Philo - Yeah I'm glad I'm getting PB's in leg moves as they need bringning up - just got to force some growth into my chest!!

 

[Hypocrisy86]

Hey Rocky,
noticed your bench is going up well
gonna be doing 300 soon man..
very impressive each time i see a session ..
front squats suck on smith... i had that happen time and time again
first time, i went down, didn't realize the grabber for the bar was still out
very annoying ..

 

[Rocky]

Hypo - Gonna switch up the bench a bit and do 2 different sessions for it so I don't feel obliged to up the weight every couplemof days which just won't happen.

Man I ache today - and not in a good way - my neck and right side of my back feel a little strained.

 

[Tunen]

Do you have the guts for Smolov Jr.?