Rocky's Log - King of the Jim

[Lionheart]

wow PBs all over.Keep up the good work!

 

[Tunen]

Here goes Rocco

Be sure to follow this religiously. You shouldn't go crazy in other pressing moves during this protocol. In these (if you absolutely MUST do them) you should go high rep very controlled. I can recommend doing some light flies and dips in stead as supplementation.

You should be back at 140 in no time (8 weeks ).

 

[Bulkboy]

flat benching is pretty darn good rocko, impressive t-bars and reverse benching

i hope those DB scullcrushers are two handed?

 

[Turkish1530]

and the PB bandit strikes again!!! nice session rocko

 

[Rocky]

Lionheart - Thanks man. I like to get at least 1 PB each session!

Bulky - Alas my tris aren't that strong! Thanks for the comments buddy!

Turk - Cheers man! Captain PB right here!

Tunen - Thanks for th protocol. Just a couple of q's.
1. So at no point am I using my max weight on this?
2. You have written day 1 and day 2 does this mean I do bench every session I train?
Day 2 seems a bit light I presume this is deliberately so?

 

[Basebodyfitnesspaul]

Dayum 60kg bench for 50 reps! Thats insane. I also see that you've got to some impresive sumo dead weight considering that it wasn't long ago that your back was a major problem (i hope i can rehab as well as you ).

Base

P.s. It ain't Baseball

 

[philosopher]

50 reps flat bench..! That really makes your chest burn like hell. Great work as always m8.

 

[Hypocrisy86]

Class Rocky workout buddy
50reps for 135, simply amazing!
you got pure strength, and one sexy bodyhaha
keep it up man.

 

[Rocky]

Thanks fellas! That 50 reps sort of came out of nowhere after the frustration of not getting the reps I wanted on the heavier weights!

Anyhoo, onto today's session! I had a training partner!!!!!!!!!!!

A chap at the gym who is a cop has moved onto the same shift as me so hopefully we're gonna train together (at least while we're on the same shift - however long that will be). Session took a little longer today so we could get used to training together. He followed my routine this session but we're gonna mix it up as he's been training for about 12 yrs so knows what he's doing too-hopefully we'll both benefit. Gonna incorporate Tunen's bench protocol into it though and stick to that!

Here it was:

Smith Lunge
100kg (220lb) x 10
140kg (310lb) x 8
175kg (385lb) x 8 - damn this felt hard!

Smith Front Squats
100kg (220lb) x 6
115kg (250lb) x 4
130kg (285lb) x 2

Seated Calf Raise
140kg (310lb) x 15
200kg (440lb) x 12
255kg (562lb) x 8 - P.B.
DROP SET: 230kg x 8, 200kg x 7, 170kg x 8, 140kg x 8, 100kg x 10

ROTATOR CUFF WORK

Smith Military
60kg (135lb) x 10
70kg (155lb) x 10
90kg (200lb) x 8
95kg (210lb) x 6 - felt so much better knowing I had a spot if I needed it.

Prone B/Over DB Laterals
17.5kg (40lb) x 10
25kg (55lb) x 8
20kg (45lb) x 8
15kg (33lb) x 8

EZ BB Preachers - haven't done these for a while
30kg (66lb) x 10
40kg (90lb) x 8
45kg (100lb) x 8
50kg (110lb) x 4 - just. Help on last one!

Seated Inc DB Curls
20kg (45lb) x 8
22.5kg (50lb) x 5 - Just!
17.5kg (40lb) x 8

Power Shrugs
140kg (310lb) x 10
190kg (420lb) x 10
200kg (440lb) x 10 - back felt fine! These felt good. Pretty much did them as rack deads with a shrug.

Seated Chest Press
75kg (165lb) x 10
95kg (210lb) x 4 - P.B.
95kg (210lb) x 5 - P.B.

And that was it. Felt pretty good. Missed having a training partner. Just helps you push a bit harder knowing someone is there if you need them. Gonna take some adjusting because we're both set in our ways with regard to weight, sets, reps etc so we're gonna have to adapt how many sets and thigs to make it work, but hopefully we'll get into the swing of it soon!

 

[Tunen]

Tunen - Thanks for th protocol. Just a couple of q's.
1. So at no point am I using my max weight on this?
2. You have written day 1 and day 2 does this mean I do bench every session I train?
Day 2 seems a bit light I presume this is deliberately so?

@1: correct. Training near your 1RM often will result in stagnation.
@2: it means you have to bench-press twice a week on separate days (e.g. Monday and Thursday).
@3: that's what is called DE (Dynamic Effort) lifting. This you do for technical purposes and to get some good explosive and non-CNS-taxing lifts. Keep rest periods shorts on DE days.

 

[PrizeFighteR]

60kgx50

and you said you have a weak chest

 

[Lionheart]

Incredible smith lunges there..and chest presses looked strong.Some PBs there again.Good workout like always buddy

 

[Till]

For fucks sake, mate! Damn impressive sessions lately, my fellow lawenforcer. 50x60 kg. on the BP is just like those stupid tests at the Academy... Just that I've only done 41x50 kg. and you go and do something like this... :angrydude: Great works.
Good luck with your new training partner and cheers on the BP program from gay-gay Tuna. I've tried that program before and it works well. Even the weak-peced bastards like myself.

 

[onebigeric]

Insane smith lunges and 50 rep sets....sweet crap, Rocko Choice work by far, and excellent intensity on those incline curls; those always beat the crap out of me.

 

[Glex]

Heya Rocko

Training with a partner > Smith machine Even if you still use the old Smithy you're absolutely right about the comfort factor.

Good luck with the new bench protocol!

 

[Hypocrisy86]

Great workout Rocky
im glad that you had a good session man
those lunges are looking insane.. !

 

[Bulkboy]

glad uve acquired a training partner rocko im much more motivated to push myself when i have someone to train with+ its a comfort factor when ure lifting really heavy. great session too, military press is immense as always

 

[miamiracing]

nice workout rocky

im off a week, comming back and of course i see you smashing p.b.s like crazy

congrats for that

 

[Rocky]

Tunen - Thanks for the answers. I have more q's for you at the end of the session I post...

Prizefighter - Thanks buddy. My chest is weak. I think I just got that 50 reps out of sheer bloody-mindedness at the shoddiness of the preceding sets!

Lionheart - Thanks. Yeah my freak lunges are coming back up to standard again! Wish my squats would!

Till - Thanks for popping in! Glad to hear the chest programme works! I started it today so fingers crossed!!

OBE - Yeah those incline curls are harsh! I normally do them as first exercise for bi's so it was particulalrly harsh doing it 2nd!

Glex - Thanks man. Yeah, I'd forgotten how much I prefer having a training partner to help eke out those extra reps!

Hypo - Hopeffuly more to come in the lunges!

Bulky - Yep. Once we get into the groove of how each other trains we'll get even more benefit hopefully!

Miami - Good to see you back man. Still getting the PB's where I can!

Right - today's session. TUNEN BENCH PROTOCOL DAY 1

And so it begins. Felt really weak in the warm up sets but rest of it went pretty well. Here it be:

Smith Flat Bench
60kg (135lb) x 10
80kg (180lb) x 8
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5

Incline DB Flyes
17.5kg (40lb) x 12
17.5kg (40lb) x 12 - piece of piss.

W/G Pullups
x 10
w/ 22.5kg (50lb) x 8
w/25kg (55lb) x 3 - then body to fail - not sure but that 25kg might be a PB

Romanian DL
80kg (180lb) x 8
120kg (265lb) x 8
160kg (350lb) x 6 - back fine.

U/H bent BB Row
90kg (200lb) x 10
125kg (275lb) x 8
130kg (285lb) x 4 - grip failing.

Dips
w/25kg (55lb) x 10
w/62.5kg (140lb) x 8
w/65kg (145lb) x 4

Tri Pushdown 21's
50kg - first time doing these - pretty light really.
Rope Pushdown
92.5kg (205lb) x 5 - P.B.
1-Arm Rev Grip Pushdown
30kg (66lb) x 4
20kg (45lb) x 8

Smith Front Squat
60kg (135lb) x 8
90kg (200lb) x 8
120kg (265lb) x 3
135kg (300lb) x 1

Not too bad. Training with someone else has another benefit - someone else to help load up and strip the bars down which is always a pain in the arse!!

TUNEN - Couple more q's:

1. I don't have 1.25kg plates at our gym so the only increments I can go up in are 5kg (using 2 x 2.5kg plates) so will it throw it out to do 115kg instead of 112.5kg or seeing as I'm doing it on the smith shall I just put a plate on one side seeing as the weight imbalance won't be such a concern on the smith and just swap the plate each side on each set.
2. You mentioned about doing light ancillary work and pressing movements. What about shoulder work and military's - do theose light too. Plus I do dips and/or C/G bench heavy for tris - do I need to cut them out too?

 

[Tunen]

You could put the 2,5 on alternate sides yes. You're not balancing anything anyway as you point out yourself

I'd go easy on the CG's and dips. Go for higher rep-ranges at lower intensities in stead. I would never recommend pressing anything above your head. The shoulder girdle stability is hardly compromised in this position leaving tendons prone to strains. If you absolutely want to do these movements - go light and very controlled, making sure to tighten up firmly by squeezing your shoulder blades together tightly (as you do on the bench). Personally I never press anything above my head. I solely rely on lateral raises for specific delt training.