Rocky's Log - King of the Jim

[Skeptic]

Awesome deads rocky! good to see you PBing again!

 

[Bulkboy]

awesome deadlifting rocko about ur grip, do u use straps? why havent u been checking my log lately btw, i miss ur support bro:crymeariver:

 

[PrinceVegeta]

Awesome Pb's man! good job and keep it up u sexy animal!

 

[tkD]

great deads Rock

 

[El Freako]

You're in the 200 club for deads Rocko.

What do you weigh?

 

[Hypocrisy86]

Awesome work on those deadz Rocky
200kgs FTW!, next thing you know you'll be deadlifting 250+Kg anal beeds!

ahahh jk
congrats man!

 

[Rocky]

Thanks fellas.

Bulky - Yeah I use straps for the main lifts on deads. I'm sorry I've been really shitty in not posting in peoples logs. I haven't had so much time lately which is why I don't really post so much anywhere. I'll be on more soon so I can see how everyone's getting on. I'll be in your log soon my man!

El Freako - I don't actually know what I weigh, but I know it won't be much considering I'm 6' 1". Think it'll be around 190 or so. I haven't weighed myself in months!

 

[Bulkboy]

no worries rocko

im just glad ure still hitting the weights hard, sometimes life just gets busy and we gotta prioritize. but the most important thing is that ure still training

 

[philosopher]

200kg DL nice PB m8.

 

[Pickle]

your back is going great rocko nice 200kg without the belt its strong as ur dips

 

[miamiracing]

great workout, i came

 

[Rocky]

Thanks guys! And thanks for the motivational pic Miami!

Well it was the last day of the programme today and it was for the squat PB which has always been a poor exercise of mine (like bench). And it went well:

Smith Squat
80kg (180lb) x 10
120kg (265lb) x 6
150kg (330lb) x 1
170kg (375lb) x 1 - P.B. for no belt and better depth then thought I had to go for it so belted up and:
180kg (400lb) x 1. At last the elusive 400lb mark reached. Only to parallel but a rep nonetheless.

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2

Seated Calf Raise
200kg (440lb) x 15
270kg (585lb) x 7
270kg (585lb) x 6

Clean & Jerk
Did some singles from 50kg - 100kg (only got the clean on the 100kg though)

Leg Ex
102.5kg (225lb) x 12
102.5kg (225lb) x 12

SUPERSET WITH

Seated Leg Curl
102.5kg (225lb) x 12
102.5kg (225lb) x 12

DB Skullcrushers
45kg (100lb) x 10
50kg (110lb) x 8
50kg (110lb) x 6 - awkward - DB kept banging the back of the seat.

That was it. Really pleased I got 2 landmark lifts this week on sqat and deads. No to work out what routine I'm gonna do next.

 

[Hypocrisy86]

AWESOME! 400LBS!!!! SQUATTTSS!!!!!
SWEEET!

congrats Rocky, thats one helluva PB....

 

[Bulkboy]

awesome work rocko. must have felt great to finally get that 180 kg for a rep, congratz buddy sick leg extensions and scullcrushers too btw

 

[tkD]

squats ftw, great PB for sure bro

 

[El Freako]

Great PB squat there Rocko! Good work!

 

[Till]

Damn fine PB's lately, Rocky! I think I speak for the whole Danish Policeforce when I say: Good job, old chap.

 

[PrinceVegeta]

Congrats on the awesome pb man!

 

[Rocky]

Thanks guys. The routine I just finished seemed to work just fine. Started off easy, then we got a bit skeptical midway through but it finiashed off nicely. Just got to decide what to do for the next one.

Today's session was a bit of this a bit of that before starting the new routine. Went ok. My tris were still sore from the last session.

Deads
100kg (220lb) x 8
150kg (330lb) x 6
180kg (400lb) x 5 - grip went, even with straps.

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
100kg (220lb) x 8 - last one with aid, my tris were killing.

U/H Pull-ups
w/12.5kg (30lb) x 10
w/12.5kg (30lb) x 10

1 Arm DB Clean & Jerk
25kg (55lb) x 1
30kg (66lb) x 1
35kg (77lb) x 1
37.5kg (82lb) x 1
40kg (90lb) x 1 - P.B.
42.5kg (95lb) x 1 - P.B.!
45kg (100lb) x 1 - P.B.!!

Straight BB Curl
40kg (90lb) x 10
50kg (110lb) x 8
50kg (110lb) x 8

SUPERSET WITH

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 15
205kg (450lb) x 12

Job done.

Well pleased with the DB C & J. Only thing I'm not so sure with these is the fact that unlike the BB version where the whole body dips down for the jerk, I find I only dip on the side I'm holding the DB on. Sort of like a shot-putter would do before "putting" the shot, which means my spine is bent to the side. It's not painful or uncomfortable but feel it may open me up to injury. I may have to perform this as a stright snatch instead to minimise the potential problems.

 

[tkD]

great work Rocky, deads are still impressive