Rocky's Log - King of the Jim

[Rocky]

Hmmm, well judging by your delts they don't seem to have suffered through lack of overhead pressing, so I will begrudgingly break away from my stubborn training style and work more lighter weight on those moves (and the dips and C/G.

Thank you for your prompt and orderly reply.

 

[Tunen]

Hmmm, well judging by your delts they don't seem to have suffered through lack of overhead pressing, so I will begrudgingly break away from my stubborn training style and work more lighter weight on those moves (and the dips and C/G.

Thank you for your prompt and orderly reply.

You're open to try new things! I like that Not many people who have reached far in this sport are willing to change their ways. Props and reps!

Try it for a while and if you hate the results - go back to what has worked for you previously

Your welcome.

 

[Hypocrisy86]

Good job on the tunen benching man!

 

[onebigeric]

Sweet bollocks, Rocky; front squats, bench, romanian deads, weighted pullups, DIPS....

I don't know whether to go off and sulk or let my amazement motivate me in new and painful ways. I'll go for option B

 

[Glex]

Nice weight on the deads, glad to hear your back is better, mate!

 

[Rocky]

Tunen - I'm open-minded me.

Hypo - Thanks man!

OBE - Good God only knows what horrors you will pull out of the bag then!

Glex - Thanks buddy. Yeah I'm glad it seems to be doing ok. It feels good to get back to some heavy lifting again.

Onto todays session. Not too bad again. Training with soeone else has helped (or at least made it harder) in doing the drop sets too cos I get less rest! But here it was:

Smith Squat
90kg (200lb) x 8
115kg (250lb) x 20 - breathing squat! Hard.
130kg (285lb) x 4
150kg (330lb) x 2
DROP SET:
160kg (352lb) x 1
150kg (330lb) x 1
130kg (285lb) x 4
90kg (200lb) x 8

Standing Smith Calf Raises
140kg (310lb) x 15
200kg (440lb) x 12
DROP SET:
260kg (575lb) x 6 - P.B.
240kg (530lb) x 6
220kg (485lb) x 6
200kg (440lb) x 6
170kg (375lb) x 6
140kg (310lb) x 6

ROTATOR CUFF WORK

Seated DB Military - lighter sets
20kg (45lb) x 10
25kg (55lb) x 10
27.5kg (60lb) x 10

DB Lateral Drop sets - no rest
12.5kg (30lb) x 10
10kg (25lb) x 10
7.5kg (18lb) x 10
5kg (12lb) x 10

Standin Alt DB Curls
27.5kg (60lb) x 5
27.5kg (60lb) x 5
27.5kg (60lb) x 5

SUPERSET WITH

Standing EZ BB Curl
30kg (66lb) x 10
30kg (66lb) x 10
30kg (66lb) x 10 - probably should have used a bit more weight

Flat BB Bench DE
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3
85kg (190lb) x 3

And that was it. Minimal rest on last exercise (actually with most of them!). felt pretty good too.

 

[miamiracing]

man you still pushing all that heavy weight..

looks phenomenal, and congrats for p.b. on your calf workout

 

[Lionheart]

Heavy calf work there Rocco-man!Looking good

 

[onebigeric]

Freaking wars, Rocky; matching the pace that I'm sure you applied to work of that nature is truly exceptional. Craziness, especially on those squat drops

 

[jornT]

Rocky, do your elbows hurt?

 

[PrizeFighteR]

Wow Rocky some killer drop sets in that last workout. Those dips from 2 workouts ago really standout! Great srength all around man

 

[Tunen]

Sweet leg-session! And good volume on those drumsticks

Now that you've got a training partner, put up some vids of your deads, squats and BP's mate

 

[Rocky]

Miami & Lionheart - Thanks fellas. The weight feels harder on my back than it does my calves!


OBE - Yeah the squat drops were a spur of the moment thing thanks to my training partner!

Jorn - No. Not in the slightest.

Prize - Thanks man. Yeah dips have always been one of my stronger movements.

Tunen - Thank you sir. Hadn't thought of that! I'll have to try and get some vids done!

 

[EternaL]

that looks like good iron workout man...nice P.B. toonice workout overall

 

[Glex]

Holy volume, Rock-o. Squats look great

 

[Rocky]

Thanks fellas! Yep - trying to get my squat back up to my (admittedly not great) best!

Next session tomorrow with week 2 of the bench programme!

 

[Hypocrisy86]

Nice session Rocko
that not breathing part with flat bb is astounding buddy
190lbs 3 reps all those sets ? cwazy!

keep up the good work man

 

[Rocky]

Thanks Hypo - I'm following Tunen's programme to a tee so hoping it yeiled the required results.

Or I will be travelling to Jerusalem to kick Tunen's ass!

Anyhoo, onto today's session. Was a bit apprehensive as to how it was gonna go as I had a bit of stiffness in my mid back and I haven't had much sleep the past 3 nights due to my youngest working out how to get out of the cot and doing so for hours through the night. Great. So not feeling too fresh today. However I was quite pleased with how it went.

All done in 55 mins.

WEEK 2 of the Bench Protocol

Smith Flat Bench
60kg (135lb) x 10
85kg (190lb) x 8
112.5kg (245lb) x 3
112.5kg (245lb) x 3
112.5kg (245lb) x 3
112.5kg (245lb) x 3
112.5kg (245lb) x 3 - felt fine, good and controlled.

Pec Dec
60kg (135lb) x 12
65kg (145lb) x 12 - just to finish pecs and stetch them out and get a pump.

U/H Chins
x 10
w/22.5kg (50lb) x 8 - P.B.
w/25kg (55lb) x 3 - P.B.

Sumo Deads
100kg (220lb) x 10
140kg (310lb) x 6 - grip
180kg (400lb) x 6 - P.B. - first time on 400lb for sumos - felt stronger than on the 375 last session.

Prone B/Over BB Row
60kg (135lb) x 10
70kg (155lb) x 8
70kg (155lb) x 8

SUPERSET WITH

Standing 1-arm DB Tri Ex
10kg (22lb) x 10
15kg (33lb) x 10
17.5kg (40lb) x 8 - lighter work in keeping with the routine

Dips
x 40
x 40 - again light weight - might need to add some though this was too easy.

SUPERSET WITH

Seated 1-Arm High Cable Row
65kg (145lb) x 10
85kg (190lb) x 8 - P.B.

And that was it.Felt good but got more in the tank. Hopefully crank up the sumo weight again next time! Got 3 days before next session due to work and gym being shut but was happy with this one.

 

[Lionheart]

Nice benching and strong deads Rocco..congrats for those great PBs

 

[EternaL]

congrats for the PBs,,,also nice benching and nice Deads good job