Rocky's Log - King of the Jim

[Braaq]

Jesus! That is an intense session! How on earth do you keep up that strength for so many sets? Also, how well does this higher volume training work for you compared to lower volume?

 

[Rocky]

Lion -= Thanks buddy - I hope so!

Braaq - I'm actually getting used to this higher volume and on the last routine I did I got some decent PB's - not to the degree I was getting with my old 1 and 2 set style sessions but then I had to take into account the extra volume and variation in what I was doing but now I've settled into this style and once this routine is over hopefully the PB's will come again and I'll have the benefit of having got used to a higher workload o as and when I return to a more abbreviated set routine it'll mean I can make further gains yet again.

 

[philosopher]

Why do you squat in the smith machine..?

 

[anaboliod]

Great log rocky! I hope you get through that plateau, they are fucking frustrating for sure! I think this workout should help especaily with those lifts! hope the back is feeling better! Great work on lack of rest time I'll bet you had an awesome pump!

 

[miamiracing]

that looks super heavy man, keep it up

 

[wrestling lyon]

that looks like an insane session man
good work
way to keep up the intensity, and shit less than an hour is insane doing that much work

 

[Rocky]

Philo - Not out of choice but necessity. The gym I go to has a severe lack of equipment. There is the smith rack, DB's up to 50kg (which is the best feature), then a flat to decline bench with low rack attached and 2 adjustable benches - no power rack or anywhere else to set up a bar for squatting so smith squatting (and anything else requiring the start of the movement to be above a certain height) is the only option I have unfortunately.

Anabolid - Yeah I hope to bust through the plateau too. It's been plaguing me for ages so would be nice to get past it on the big 2.

miami - It's not too bad at the minute but it'll get heavier in a few weeks!

Lyon - Yeah while it's light it's not so hard to keep the rest periods short, but I'm sure that'll change over the next few weeks.

Next session tomorrow. And I'll get round everyone elses log too!

 

[Daniel Andersson]

Insane weights as always..then some volume to top it off

 

[Rocky]

Dan - Thanks buddy!

Today's session. Not too bad again. Nothing outstanding. The squats felt better than they ever have done - purely from a positional point of view - considering how long I've been doing them today I just had my feet forward about an inch and I was able to sit back into it so much nicer. Doing them in the smith it's difficult to know at what point your feet are directly under you as there are no balance issues. Anyway this took about an hour:

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4
105kg (230lb) x 4

Smith Squat
70kg (155lb) x 10
100kg (220lb) x 8
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (295lb) x 2
130kg (285lb) x 2- piece of piss.

DB Military - lightweight
22.5kg (50lb) x 10
27.5kg (60lb) x 10
32.5kg (72lb) x 6

Smith Lunges
125kg (275lb) x 10
125kg (275lb) x 10
125kg (275lb) x 10

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

Dips
w/20kg (45lb) x 10
w/45kg (100lb) x 12
w/45kg (100lb) x 12 - sweet.

1 Arm DB Clean & Press
30kg (66lb) x 1
32.5kg (71lb) x 1
35kg (77lb) x 1
37.5kg (82lb) x 1 - P.B.
40kg (90lb) x bail. I was spent by this point anyway. Still I got the next DB up from last time.

 

[Pain]

What more can be said? Your work ethic in the gym is always outstanding. How busy is your gym in the morning?

 

[Rocky]

Pain - Thank you. It's really quiet in the morning which is partly why I chaged from training mid afternoon when it gets really busy. And the free weight bit is so small if there are 3 or more people in there you're fighting for equipment and space so it works out better this way.

 

[Pain]

Same as my gym, the cardio machines take up most of the gym. The free weight section is so small, its just one big clusterfuck. I really wish we had gyms in the UK like the gyms in America.

 

[Lionheart]

Not much to add what Pain said.Some strong lifts there.Keep them coming Rocco

 

[Rocky]

Pain - Yeah but I suppose it's like the majority of things in the UK compared to the US. We get a smaller version of everything. That's why though I still want to open my own gym cos I know there are people like us that are looking for what we want aswell.

Lion - Thanks man. I'll keep trying!

 

[Tunen]

Epic dips...

 

[El Freako]

What's the max weight you've ever dipped with out of curiosity? I used to be able to get a rep or 2 out with 60kg before my shoulder started playing up.

 

[Rocky]

Tunen - Thanks. Dips are just one of those exercises I can do with good weight. Probably because I hardly weight anything!

El Freako - The most I've done I think is either 70 or 75kg for about 4-6 reps. Don't think I managed any more than that. Doing reverse dips with my feet on a bench I've done with over 125kg on my lap, but I had to stop doing those because it was just too awkward getting the weight bar on me.

 

[Rocky]

Todays' session. Not too bad. Deads are still pretty light which is why I'm doing more than I probably should be again which will make it harder come the later stages of this routine. Took about an hour again:

Deads
100kg (220lb) x 10
120kg (265lb) x 8
155kg (340lb) x 4
155kg (340lb) x 4
155kg (340lb) x 4
155kg (340lb) x 4
155kg (340lb) x 4
155kg (340lb) x 4

U/H Pullups
x 10
w/32.5kg (70lb) x 3
x 10
w/32.5kg (70lb) x 3
x 10
w/32.5kg (70lb) x 3 - just!!

Supported BB Row to chest
50kg (110lb) x 10
70kg (155lb) x 8
70kg (155lb) x 8

EZ BB Curl
40kg (90lb) x 10
50kg (110lb) x 10
60kg (135lb) x 4 - 1 w/aid then 40kg to fail

Seated 1 Arm Cable Row
70kg (155lb) x 10
95kg (210lb) x 8 - P.B.
97.5kg (215lb) x 8 - P.B.

Seated Calf Raise
160kg (352lb) x 15
220kg (485lb) x 10
230kg (510lb) x 10

And that was it. Nothing special but not too bad either.

 

[Pain]

is the "Supported BB Row to chest" a machine? Good volume on the deads, your back must of been sore after that.

 

[Lionheart]

Solid back and bi blast.Nice strong PBs on one arm rows