Rocky's Log - King of the Jim

[wrestling lyon]

man that was still a strong session don't worry about it shrug it off and keep working hard

 

[Rocky]

Fatality - Thanks buddy - it's weird my isolation lifts that focus on one or 2 muscles seem to be far stronger by comparison to my compound lifts - with regard to squat and bench - don't understand why.

Ben - Thanks man. Nice to see you in here

El Freako - lol. Any excuse to have a child by my groin.

Hypo - Thanks buddy. I just put all my focus on wanting squat and bench to improve, but they don't at the rate I want.

Philo - Unfortunately not, just straight forward metal plates and I have to minimise the drop by brining the bar down and then letting it go to my thighs before letting go so it wrenches my shoulders a bit and bruises my thighs but I have little other option if I want to persist with the move.

lyon - Cheers fella. I'll try!

Well another day with bench emphasis and another day for my bench to suck balls. I give up. My upper chest is useless so I thought I'd better do the incline move first in the session and apart from it being rubbish, it made my flat pressing worse, I just don't understand how my chest and legs can fall so far short when all my other muscle groups are so much stronger by comparison. If I can do dips with 70kg+ on my for reps my tris aren't lacking. I can military press in the smith with 100kg+ for reps so my shoulders aren't lackinmg - why is my bench so shit? I just can't seem to coax growth in my pecs.
Same with squat - my luinges and stiff leg deads are pretty damn good I think yet my squat sucks.

Anyway ontyo yesterday session :

Smith Incline
60kg (135lb) x 10
80kg (180lb) x 8
110kg (240lb) x 1
110kg (240lb) x 1
100kg (220lb) x 3
100kg (220lb) x 3
100kg (220lb) x 3
100kg (220lb) x 3

Smtih Front Squat
70kg (155lb) x 10
110kg (240lb) x 6
145kg (320lb) x 1 - P.B.
145kg (320lb) x 1
135kg (300lb) x 2 - P.B. - wasn't gonna make 3 reps.
135kg (300lb) x 2
135kg (300lb) x 2
135kg (300lb) x 2

Flat DB Bench
40kg (90lb) x 8
45kg (100lb) x 3 - !?! WTF?!
40kg (90lb) x 10

U/H BB Bent Row
100kg (220lb) x 10
140kg (310lb) x 8
140kg (310lb) x 8

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

SUPERSET WITH

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

Lying Cable Curl
70kg (155lb) x 10
90kg (200lb) x 8 - P.B.
92.5kg (205lb) x 5 - P.B.

SUPERSET WITH

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

And that was it. Bench fucked me off - Christ knows what happened with the DB benching. Think I might have to change the routine - it's beena couple of months or so on this heavy weight/low rep/multi set compound lifts so might be time for a switch up.

I'll get round everyone's logs this weekend!

 

[Rocky]

No one posted

I'm going to start a new routine tomorrow. All being well it will be the first of 3 routines I'll do back to back.

Tomorrow will begin the 9 week extended Russian power cycle which by all accounts doesn't look too bad weight and rep wise the improvements over the period will be very incremental but will hopefully hold me in good stead for doing either a version of an Ed Coan routine or smolov Jr depending.

 

[Pain]

Congrats on the PB's.

 

[Daniel Andersson]

Great weights as always Rocky.
I dont think your upperchest strenght is that bad

 

[ironheart]

sweet session rocky. nice job on the front squat PB, thats some serious weight for front squats. bent rows are strong aswell. keep it up m8.

 

[miamiracing]

fuck yea!! congrats to p.b. officer

 

[wrestling lyon]

way to get some PB's keep bustin your ass
your chest will be right up there u just can't give up on it

 

[Hypocrisy86]

same here Rocky, never goes as quicky as i want in improvements..

awesome workout again, db flat presses are going steady, just dont get to over pissed like Blake man.

congrats on your new Pbs too man

 

[Lionheart]

All i see is PB,PB,PB..
Excellent work Rocco

 

[Rocky]

Pain - Thanks man.

Dan - Thanks man but it is. My chest strength sucks in general but my upper chest is particularly poor.

Iron - Thanks buddy. Yeah I was pretty pleased with the fronts - wanted to get the 3 reps but it'll do for now !

Miami -

Lyon - Thanks but I've come to accept the limitation of my physique - one of them being a complete lack of mass in the upper chest - it's really obvious and I can feel where there is just not enough "meat" there.

Hypo - Yeah I try not to get too pissed but I do find it really frustrating.

Lion - Thanks bu but that'll be the last of the PB's for a while.

 

[Rocky]

Well first session in the new routine today. It's a really gradual routine so I'm not gonna be getting any PB's for a while and apart from the main exercises (bench, squat and dead) the supplemental work will all be light weight low intensity.

Here was the first one:

Smith Squat
60kg (135lb) x 10
100kg (220lb) x 8
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2 - piece of piss.

BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
110kg (240lb) x 3
110kg (240lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3

Smith Lunge
120kg (265lb) x 10
120kg (265lb) x 10

DB Military
20kg (45lb) x 10
25kg (55lb) x 10
30kg (66lb) x 8

Seated Calf Raise
160kg (352lb) x 15
200kg (440lb) x 12
210kg (465lb) x 8

Dips
x 12
w/40kg (90lb) x 15
w/40kg (90lb) x 12

That was it. Got to stop myself from adding more weight/sets exercises and try and keep it strict. Nice slow start though which probably isn't a bad thing.

 

[Pain]

Your number of sets are intense to say the least. Jay Cutler would be proud.

 

[BigBen]

Dude your volume is rediculous!

awesome workout, yr weights are gonna be PB all over the place in like a week bro!


God Bless
Ben

 

[Lionheart]

Crazy weights on those calf raises
Good session Rocco.Keep up the good work

 

[Rocky]

Pain - Thanks...I think.

Ben - Thanks fella. Alas PB's will be a long time coming on this routine - the weight stays the same for the first 4-5 weeks with just the increase of a rep, then the weight goes up and you drop a set and a rep with each subsequent week until getting (hopefully) a new 1RM which isn't too far above my existing so it seems doable (I say with baited breath), so hopefully it'll put me in a good position to go into either the smolov jr or Ed Coan routine after this 11 week routine.

Lion - Thanks man. My seated calf raise weight isn't too much below my standing for some reason.

Next session tomorrow - pulling and what appears to be fairly easy dead weight.

 

[Daniel Andersson]

Nice stuff as always Rocky

 

[Hypocrisy86]

Great session there man, good to see benchies going up
!

 

[Rocky]

Dan & Hypo - Thanks fellas.

Pulling day today. Again lighter than normal as will be the case for a while. To be honest - everything in this sesion was light.

Deads
100kg (220lb) x 8
120kg (265lb) x 8
155kg (340lb) x 3
155kg (340lb) x 3
155kg (340lb) x 3
155kg (340lb) x 3
155kg (340lb) x 3
155kg (340lb) x 3

Clean & Press
60kg (135lb) x 4
80kg (180lb) x 4 - not gonna do these for a while. I'll explain at the bottom.

W/G Chins
x 10
w/27.5kg (60lb) x 3
x 10
w/27.5kg (60lb) x 2.5
x 10
w/27.5kg (60lb) x 2.25

T-Bar Rows
60kg (135lb) x 10
75kg (165lb) x 10
90kg (200lb) x 10
100kg (220lb) x 10

EZ BB Preachers
30kg (66lb) x 10
40kg (90lb) x 10
50kg (110lb) x 5 - harder than they should have been.

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

1 Arm DB Clean & Press - just for the hell of it to try
25kg (55lb) x 1
30kg (66lb) x 1
32.5kg (70lb) x 1
35kg (77lb) x 1

The last exercise felt really nice. Not as tiring as the usual clean and jerk which I am going to hold off doing probably for this routine so as not to detract from the aim of it and use up too much energy. Theoretically my additional work aside from the dead and the bench and squat in the other routine should be minimal.

 

[El Freako]

Good work on those deads dude, its an effort to keep the numbers constant like that.