Rocky's Log - King of the Jim

[Lionheart]

Strong deads for sure.How about some pics bro?

 

[Mikew]

Sumo´s is hard as hell. Still really good lifts.

 

[Hypocrisy86]

awesome work rocky on those SUMOS!!

 

[h0ke]

Very solid session Balboa! (if I can call u with that name) Pb's are always nice in a session, right ?. Yeah some pics!!

 

[Rocky]

Thanks for the comments fellas.

Yeah the sumos actually are hrder now than regular deads were, my lower back is definately stronger than my legs, but I think I'll stick with these to improve my legs to help with squats etc.

I really do need to do some new pics now I'm hitting PB's in most things. I'll try and get some vids of me doing certain lifts too if I can.

 

[PrinceVegeta]

Thanks for the comments fellas.

Yeah the sumos actually are hrder now than regular deads were, my lower back is definately stronger than my legs, but I think I'll stick with these to improve my legs to help with squats etc.

I really do need to do some new pics now I'm hitting PB's in most things. I'll try and get some vids of me doing certain lifts too if I can.

That will be awesome man!!

 

[Mikew]

Videos are not only a treat for us here at the board, it can also help you out tremendously by watching it for yourself, looking how you lift, where you can improve and whatnot. I find them to be an excellent boost in my training.

 

[knight_rider]

pretty gnarly de-load, hey rockster you got any i deas for hammy exercises, im starting a new DC routine and i need three exercises for hammies, im thinking lying ham, seated ham, and i need another as stiff legs are causing too much grief for me!

 

[Rocky]

mike - Damn good point about it being beneficial for me. Although I train with someone who should point out any iues his standards might not be as high as mine!

kr - Hmmm, hammy exercises. Why is it stiff leg deads cause you grief? In what way? I don't know if it will make much difference but depending on where the grief is by doing a romanian deadlift it might be a small enough but significant change to be able to be performed.
If not and if you're man enough then do glute ham raises which are fucking hard!!
Or lunges are a good ham movement aswell as quad - great for upper hams. In doing only curl movements you are predominantly working the lower part of the ham where it inserts by the knee whereas the deadlift moves work the insertion by the buttocks more for overall development.

Hope that helps buddy!

Legs/ Delts and bis tomorrow!

 

[Rocky]

Slam dunk the funk!

Back in action. Not too bad a session. Doing a similar thing with squat now that I did with the bench protocol - an undulating 5x5/5x3 routine - hopefully it will have similar results!
All done in 75 mins:

Smith Squat
70kg (155lb) x 10
110kg (240lb) x 8
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3

Seated Calf Press
110kg (240lb) x 15
160kg (352lb) x 12
205kg (450lb) x 12
205kg (450lb) x 12

SUPERSET WITH

Seated Leg Curl
80kg (180lb) x 10
Singel Leg
57.5kg (130lb) x 6
60kg (135lb) x 6 - right leg
------------ x 4 - left leg - this fucking machine kills my knees so stopped the weight was fine but justy not good for the knees.

Leg Ex - DROP SETS - no rest
102.5kg (225lb) - 92.5kg (205lb) x 8 per set, then 82.5kg-12.5kg x 10 reps per set. 10kg drops - BURNT LIKE MAD!! Total of 96 reps with no rest!!

ROTATOR CUFF WORK

Smith Military
50kg (110lb) x 10
70kg (155lb) x 10
95kg (210lb) x 8
100kg (220lb) x 5 - hard! Hand slipped off bar on 3rd rep!!

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

Standing Alt DB Curls
22.5kg (50lb) x 8
30kg (66lb) x 6
32.5kg (70lb) x 4 - P.B. - hard!

SUPERSET WITH

Smith Power Shrugs
160kg (352lb) x 10
230kg (507lb) x 8 - bar turns and hits tha rack pins
235kg (520lb) x 4 - bar hitting pins again.

DB CC's
20kg (45lb) x 10
20kg (45lb) x 10

Flat Bench - DE
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3
90kg (200lb) x 3

Felt pretty good.

Pissed about the shrugs! The weight actually felt fine which I was surprised at but the bar rolls in my hands slightly so the hooks catch on the pins in the rack when I shrug up. Might have to start using a free bar and resting it on a couple of benches.

 

[Lionheart]

Hahah..no workout without PB.Good job again

 

[PrizeFighteR]

Pics/vids would be awesome. That's a great session right there mate

 

[knight_rider]

thanks for them ham suggestions, im just rushing my stiff legs too much i think, hence the weight transfering to my lower back, i just need to take my tam and hit hammy's in the tie-ins, its just so easy to start taking the stress on your lower back when you fatigue! your smashing some good numbers in here rock_unit, keep it up

 

[miamiracing]

big workout rocky, congrats for p.b.

sucks about the shrugs, you should try a squat rack for it

 

[Glex]

Standing Alt DB Curls
22.5kg (50lb) x 8
30kg (66lb) x 6
32.5kg (70lb) x 4 - P.B. - hard!

Good lord I'd hope so.

 

[PrinceVegeta]

Monster.........70;s for bi's......

 

[Daniel Andersson]

Awesome arm strength Rocky!
If this was in the VIP section I would call you a special name
But I dont think its appreciated in here

 

[Rocky]

Thanks for the words fellas. Probably would have got a vid or pic today but there were quite a few people about including 2 guys who kept sdtaring at me while I was training so I was a bit self-conscious.

Not too bad a session today - when for a new 1 rep-max. And in the bargain did titanium strength dips!

Here it was:

Smith Flat Bench
70kg (155lb) x 10
100kg (220lb) x 3
110kg (240lb) x 1
120kg (265lb) x 1
130kg (285lb) x 1
140kg (310lb) x 1 - P.B. - got this before but nowhere near as comfortably as this was.
145kg (320lb) x 1 - just with slight aid. P.B. - thought it would be easier after the last set.
120kg (265lb) x 3
120kg (265lb) x 3

Pec Dec
60kg (135lb) x 10
77.5kg (175lb) x 8
80kg (180lb) x 10

U/H Chins
x 10
w/30kg (66lb) x 6 - P.B.
w/30kg (66lb) x 4 then bodyweight to failure

Romanian DL
100kg (220lb) x 10
140kg (310lb) x 8
180kg (400lb) x 5 - nice.

U/H B/Over BB Row
90kg (200lb) x 10
130kg (285lb) x 8
135kg (300lb) x 8

Dips
BW w/25kg (55lb) x 10
BW w/65kg (145lb) x 8
BW w/70kg (155lb) x 4 - P.B. - I think.

DB Skullcrushers
35kg (77lb) x 10
45kg (100lb) x 10
45kg (100lb) x 10 - heaviest DB's we got.

That was it. Done in about 70 mins. Felt pretty good. I'll start at a heavier weight next time I'm going for 1 rep max on bench as I think I used up energy on the lesser sets - that 140kg really was easier than I thought it would be. Shame I couldn't best it though.

Lunges next session. I'll try to get a vid!

 

[Daniel Andersson]

The king of PB

 

[Skeptic]

those dips are insane mate!!!