Rocky's Log - King of the Jim

[The Creator]

Real good session Rocky! The energy expenditure during these workouts seems to be crazy. That is a lot of work you put in.

 

[wrestling lyon]

solid session Rock way to work hard
those front squats are crazy
I was happy just getting 225 for 2 reps and that's the most I've ever tried and you trounced it
and the bench presses I'm not even going to start talking about those- I'll just leave it at great job

 

[Achilles]

Do you have the guts for Smolov Jr.?

Rocky and guts

You must be in the wrong thread.

 

[Mikew]

Nice going Rocky. Alot of work done as usual.

 

[Rocky]

Tunen - I don't know. I've never looked into it. What does it entail?

Creator - Thanks man. I think I'm starting to get used to the volume so hopefully when I change up the routine again the volume shift will hold me in good stead.

Wrestling - Yeah I'm pretty pleased that the leg work is coming on well as it's an area I need to improve.

Achilles -

Mike - Thanks man. I try!

Well I was meant to train today. I've been away on a break for a couple of days and wanted to use the gym where I was staying but it was shit so wasn't worth it and I wasn't back in time to get a session in today. I'm now doing overtime on Sunday which means I'm gonna have to try and cram in a quick session after my night shift tonight before my next one which will have to be Wednesday

Still while I've been away I've been rowing and swimming so haven't been totally idle.

 

[Rocky]

Well I worked all last night and my leg got worse. Yesterday morning I noticed the front of my shin really hurts if I flex my foot up or point the toes down (mostly from flexing the toes up) so walking really hurt and to touch it was like it is bruised but it doesn't appear swollen or have any bruising apparent so not sure what I've done.

On this pic it hurts on what appears to be the Extensor Hallucis Longus or/and Extensor Digitoruim Longus muscles. It's eased off a bit now but don't know how I did it.

Anyway, onto todays session. Because I'm only doing 1 session where I'd normally do two I thought I'd try and hit some of the bigger moves from both sessions despite being so tired from working all night. Here it was:

Smith Flat Bench
60kg (135lb) 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
100kg (220lb) x 8
100kg (220lb) x 8

Smith Rack Deads - just cos it's easier to plate and de-plate
120kg (265lb) x 8
160kg (352lb) x 6
200kg (440lb) x 3
200kg (440lb) x 3
200kg (440lb) x 3
200kg (440lb) x 3

Clean & Jerk - trying to drop into squat position more to work up to more weight
40kg (90lb) x 1
60kg (135lb) x 2
80kg (180lb) x 1
90kg (200lb) x 1
100kg (220lb) x clean

Smith Squat
100kg (220lb) x 8
120kg (265lb) x 6
140kg (310lb) x 4
160kg (352lb) x 1
160kg (352lb) x 1

U/H BB Bent Row
100kg (220lb) x 10
140kg (310lb) x 3 - grip went
140kg (310lb) x 6
140kg (310lb) x 6

GIANT SET: Lying Cable Upright Row/Lying Cable Curl/Tri Pushdown

Lying Cable Upright Row
80kg (180lb) x 10
102.5kg (225lb) x 8
102.5kg (225lb) x 8

Lying Cable Curl
65kg (145lb) x 10
87.5kg (185lb) x 8
87.5kg (185lb) x 8

Tri Pushdown
80kg (180lb) x 10
102.5kg (225lb) x 12
102.5kg (225lb) x 12

And that was it. Took longer than I'd have liked but that may have been tiredness. For some reason I felt distinctly underwhelmed when I finished. The clean & jerks weren't what I wanted. Didn't have my heart in it, and dropping right into the squat position felt really wrong so I ditched it after the 60kg efforts and went back to cleaning it up to the clavicle without dropping down which in the long run will really inhibit how much weight I can handle.

 

[Daniel Andersson]

Shit! awesome work Rocky!
But could you walk after that?

 

[miamiracing]

great workout for a fucked up foot, maybe you should stop giving pain those footjobs and it will get better

 

[philosopher]

Awesome workout rocky. Sad to hear about your foot, hows it going right now?

 

[knight_rider]

tough strong session as expected

 

[The Creator]

Awesome work Rocko! Stretch that muscle out and let it heal but it didnt seem to inhibit your workout much at all!

 

[Pickle]

holy 3 plate a side bent over rows batman. you have wings

 

[Braaq]

Jesus look at that volume! I would pass out and die if I tried to train with you.
Strength is very impressive on every lift, I take it your getting back from you injury? Rack Deading 440 for reps is a good sign of that, along with your squats and clean and jerk numbers

 

[Rocky]

Thanks for the words fellas. As always it's really appreciated. Always gotta try my best, not just for myself but to keep up expectations in here too.
Fortunately my foot is a lot better - I must have just pulled or strained it but it's fine now thankfully.
I've been feeling off my game recently and just not able to get myself into it mentally, I think it's partly to do with not getting enough sleep and the sessions being mucked about due to changing training days cos of one thing and another. Today was no exception - wasn't really up for it, so I held back on the first 2 main sets of deads but then upped it and the session actually went pretty reasonably. Here it was:

Sumo Deads
100kg (220lb) x 10
140kg (310lb) x 6
170kg (375lb) x 5
170kg (375lb) x 5
180kg (400lb) x 5
190kg (420lb) x 5 - P.B.

Clean & Press - less weight and working more reps
60kg (135lb) x 6
70kg (155lb) x 5
80kg (180lb) x 5 - P.B. for reps
80kg (180lb) x 5 - this was so exhausting just from the cleaning movement

Romanian DL
140kg (310lb) x 8
140kg (310lb) x 8
140kg (310lb) x 8

W/G Chins
x 10
w/25kg (55lb) x 3
x 10
w/25kg (55lb) x 3
x 10
w/25kg (55lb) x 3

SUPERSET WITH

Seated Calf Raise
160kg (352lb) x 15
230kg (507lb) x 8
230kg (506lb) x 8
230kg (506lb) x 8
230kg (506lb) x 8

Rev Grip Smith C/G Bench
80kg (180lb) x 10
105kg (230lb) x 8 - P.B.
105kg (230lb) x 8 (pause at 5 & 7)

SUPERSET WITH

Seated In DB Curls - lightweight seeing as I'd done enough pulling work already
15kg (33lb) x 12
15kg (33lb) x 12
15kg (33lb) x 12

That was it - all done in about 65 mins which was pretty good. Getting some PB's again. Pleased with the sumo deads. I'll get round everyone elses log when I'm off work this weekend.

 

[Pain]

Congrats on your 420lb PB. Really amazing weights you throw about.

 

[miamiracing]

thats some crazy shit right here bro, everytime im comming in here i see new p.b.s with awesome weight.. you are one big dude

 

[wrestling lyon]

solid work as always rock
keep it up your making good gains

 

[Till]

Strong back session, Rock. Fårking impressive, you buff dyke.

 

[Rocky]

Pain - Thanks man. I was really pleased especially seeing as how not in the mood I was when I started. I was quite pleased that the weight stayed pretty high through the rest of the exercises considering what draining moves I was doing throughout.

miami - Yeah I'm glad I'm hitting some PB's again in this new programme with the extra volume.

lyon - Thanks bud. Yeah it's picking back up again after the switch to more volume so hopefully it'll be the start of my successive PB's again.

Till - Cheers. My lower back is feeling it this morning. Having just come off a night shift so I haven't slept for over 24 hrs and in that time I've done a 12 hr shift at work, that weights session and more digging work in the garden. I need sleep!

 

[Hypocrisy86]

still impressive each session over and over big Rock!
congratulations on the PB. 420s some incredible weight !