Rocky's Log - King of the Jim

[Skeptic]

this new protocol looks pretty intense! how you feelin after a couple solid sessions?

 

[Mikew]

Huge volume!

 

[Rocky]

Hypo - Thanks man. I'm gonna keep the calf raises around the same weight for a while. I can't be arsed with loading and unloading all the plates anymore!

Skeptic - I'm feeling pretty good at the moment, but expect it to get hard trying to run 2 protocols in tandem and with one of them increasing the intensity by knocking off the DE session.

Mike - Yeah the sessions are taking longer

Well todays session was not great for bench. I'm trying to rationalise that it's because I haven't had much sleep for the past few days having worked 3 night shifts and then had to get up early because Ria is working so I've had the kids, but I was surprised at how poor the benching went.

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3 - last 3 sets I needed a slight spot on the last rep

Smith Squat
80kg (180lb) x 10
110kg (240lb) x 6
140kg (310lb) x 4
140kg (310lb) x 4
140kg (310lb) x 4
140kg (310lb) x 4
140kg (310lb) x 4
140kg (310lb) x 4

Seated Calf Raise
170kg (375lb) x 15
250kg (550lb) x 8
250kg (550lb) x 8

SUPERSET WITH

DB Side Laterals
15kg (33lb) x 10
15kg (33lb) x 10

Tri Rope Pushdowns
50kg (110lb) x 10
70kg (155lb) x 8

 

[h0ke]

Heavy session Rocky! Squatting looks really strong and that benching is not so bad bro.
Some picture updates maybe..? Keep training hard

 

[PrizeFighteR]

Wow dude this new program is looking awesome, can't wait to see how the weight progresses for you

 

[Rocky]

Next session. Did it in the afternoon today - forgot how much more energy I have training not so early:

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
95kg (210lb) x 6
95kg (210lb) x 6
95kg (210lb) x 6
95kg (210lb) x 6
95kg (210lb) x 6
95kg (210lb) x 6

Deads
100kg (220lb) x 8
140kg (310lb) x 6
160kg (350lb) x 5
160kg (350lb) x 5
160kg (350lb) x 5
160kg (350lb) x 5
160kg (350lb) x 5

W/G Chins
x 12
x 12

Rev Grip BB Curls
40kg (90lb) x 10
40kg (90lb) x 10
Regular Grip - x 10

SUPERSET WITH

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

And that was it. Deads felt pretty easy this time.

 

[Rageking]

superman back at it big time.
those deads are huge for that amount of work, and after the bench is great!

 

[Chesticles]

Nice deads my dirty english muffin

 

[Skeptic]

its looking really good man! should be starting to make some good gains yeah?

 

[Rocky]

Thanks fellas. Yeah I think it's having a positive effect - I feel a little bigger and stronger, although the amount of sets is tough even though the weight isn't that huge I'm struggling to get all the reps done as was evident in the following session:

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5
100kg (220lb) x 5 - had to r/p the last rep on the 2 last sets and then only barely just got them!

Smith Squat
80kg (180lb) x 10
110kg (240lb) x 6
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5
140kg (310lb) x 5

B/Over DB Lateral Raises
15kg (33lb) x 12
15kg (33lb) x 12

SUPERSET WITH

Seated Calf Raises
170kg (375lb) x 15
250kg (550lb) x 8
250kg (550lb) x 8

SUPERSET WITH

Lying EZ Tri Extenstions
40kg (90lb) x 12
50kg (110lb) x 12

Job done. Energy was dipping once doing the squats, and gutted about the bench, not sure if that's because of being tired, the volume and trying to combine it with the other routine or because I'm just shit.

 

[Lionheart]

Excellent sessions Rocko.Sorry for totally missing your log lately..

 

[Tunen]

I was figuring... Do all english folk have crooked teeth?

You still bench in the smith machine pumpkin?

 

[Rocky]

Lionheart - No worries man. I've been really slack in peoples log the past few weeks due to lack of time so I can't moan at anyone! Glad you could stop by.

Tunen - 95% of brits have shit teeth I think. No I haven't benched in the smith for weeks now, which is why my weight is down. Thanks for popping in schnookums.

 

[Hypocrisy86]

Hey Rocky, awesome work man, glad to see you still posting
ggood job on bench

 

[Mikew]

Good effort on the new schedule. Keep up the great work.

 

[Rocky]

Thanks guys! Today's session brought home yet again how much my bench and pecs suck. They were still sore from last session and after the 1st set I knew it was gonna be hard but it really just reminds me of the lack of mass and the fact I cannot coax any extra size and strength from my chest no matter what weight/set/rep routine I employ. Anyway, enough excuses. At least the deads went alright:

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) 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 - needed to r/p these
100kg (220lb) x 4 - and again Didn't bother with the last set - couldn't see the point.

Deads
100kg (220lb) x 8
140kg (310lb) x 6
160kg (350lb) x 6
160kg (350lb) x 6
160kg (350lb) x 6
160kg (350lb) x 6
160kg (350lb) x 6
160kg (350lb) x 6

U/H Pullups
w/5kg (11lb) x 10
w/5kg (11lb) x 10

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

SUPERSET WITH

Lying Cable Curl
70kg (155lb) x 12
70kg (155lb) x 12

Apart from the bench it went alright.

 

[tkD]

don't be disappointed about bench Rock, maybe it's just for this session, the last ones looks great(few sessions ago), but still 105kg for some sets are good and deads looks great too, keep it up man

 

[Daniel Andersson]

I think its nice stuff even though you aren't satisfied Rocky. What if you change it up a little and drop the reps down to 3 reps per set then you might get some more "power" to do more weights

 

[Bulkboy]

sorry about the bench rocko, maybe deload alittle, and start at a lighter weight and work ur way back up? anyways, deads looks awesome good pullups too

 

[Rocky]

Thanks guys! Dan - the session I'm about to post is down to 3 rep sets so I kept tghe weight the same!

This session was better:

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3
105kg (230lb) x 3

Smith Squat
80kg (180lb) x 10
120kg (265lb) x 6
140kg (310lb) x 6
140kg (310lb) x 6
140kg (310lb) x 6
140kg (310lb) x 6
140kg (310lb) x 6

DB B/Over Lateral Raises
15kg (33lb) x 12
15kg (33lb) x 12

SUPERSET WITH

Seated Calf Raise
170kg (375lb) x 15
250kg (550lb) x 10
250kg (550lb) x 10

SUPERSET WITH

Rope Tri Pressdowns
60kg (135lb) x 10
75kg (165lb) x 8

Done.