Rocky's Log - King of the Jim

[MaKaVeLi]

wow that's an insane session there rocky, definitely a shocker to the system. Oh dear....I wish you all the best for legs

 

[Rocky]

^Thanks man. Well here it is. 75 mins of dual deads and clean & presses whilst not feeling 100%. Actually to be fair it wasn't too bad.

The initial lifts of the subsequent sets of deads on the first round were hard, but other than that it went ok:

Sumo Deads
100kg (220lb) x 8
140kg (310lb) x 5
180kg (400lb) x 3
180kg (400lb) x 3
180kg (400lb) x 3
180kg (400lb) x 3

Clean & Press
60kg (135lb) x 4
70kg (155lb) x 3
80kg (180lb) x 3
90kg (200lb) x 1.5 - got the clean on the 2nd one but not the press
95kg (210lb) x 1 - P.B.
100kg (220lb) x .5 - again got the clean but not the press - had to try it though. With less sets beforehand hopefully I'll get this next time

Rack Deads
160kg (355lb) x 10
180kg (400lb) x 10
200kg (440lb) x 5 - grip slipped with the straps
220kg (495lb) x fail - should have had this.
210kg (462lb) x 1 - should have got more than this considering how easy the 200kg was.

Prone B/Over Row - to chest
50kg (110lb) x 10
60kg (135lb) x 10
70kg (155lb) x 7

SUPERSET WITH

Side DB Laterals
15kg (33lb) x 10
20kg (45lb) x 8
20kg (45lb) x 8

Dips
w/30kg (66lb) x 10
w/60kg (135lb) x 12
w/65kg (145lb) x 8

SUPERSET WITH

EZ BB Curl
40kg (90lb) x 10
55kg (120lb) x 8
55kg (120lb) x 8

Seated Calf Raise
140kg (310lb) x 15
215kg (475lb) x 10
215kg (475lb) x 10

Job done. Considering I wasn't feeling great it went ok. Didn't seem to affect me that much I don't think.

 

[loiacanoa]

wow man. thats a good amount to get done in 60-80 minutes. good for you. hardcore shit.

 

[Daniel Andersson]

Like always Rocky, awesome sessions you are doing, with nice weights

 

[Mikew]

Sumo deads is great! We use pretty much the same weights here. The dips are just ridicoulus Its like hangin a little guy under your balls and dipping away

 

[Rocky]

Thanks fellas.

Just updated that last session - just realised I missed off an exercise which I did

Put in the rack deads which I did third!

 

[wrestling lyon]

wow awesome session
way to work

 

[Skeptic]

those deads are huge rocky!! Its awesome.... but yeah stop repping my max or ill come over there and make you cry

 

[El Freako]

Ouch! The weight on those dips sounds killer.

 

[Hypocrisy86]

more and more and more is all you do Rocky!
and your sheer determination to dominate the weights impresses everyone and myself
its always, a inspiration to read your log, sometimes it makes me wanna hit some deads
Those clean n presses, just amazing man..
dips with that much weight, your bones must be made of steel

 

[Flex]

Awesome job Rocky, had no idea you trained this hard.

Keep it up.

 

[h0ke]

Killer weights in every move!:dunn
But what is Clean & Press? Never heard that move .
Good job Balboa boy.

PS: I can't stop looking at that Flex's signature ! Flex is so HOT!

 

[Rocky]

wrestling lyon - THanks buddy!

Skeptic - You gonna come and spank me?

El Freako - Thanks man. Dips is one of my stronger moves. My tris are pretty good.

Hypo - Thanks as always mate. I do love the deads - it's been the first time since I've done multi main sets for a while hence the slightly lighter weight to allow for the extra overall reps.

Flex - Thanks man. The weight on most of the main lifts has actually suffered a little to allow for the multi sets whereas I only used to do 2 main sets at most (admittedly of a few more reps) but the overall weight lifted across the sets is more now so hopefully the weight will creep back up again.

hoke - Thanks matey. Clean and press is basically grabbing the bar as if to do a deadlift then in a snatching movement lifting the bar straight up to the clavicle (as in the start of a military press position) and then using a little leg bounce to get it going pressing the weight to lockout above the head. Great way to use a lot of muscles.

Well combined with all the work I've been doing in the garden and the less sleep that I would like I'm feeling a little run down. Hopefully I'll be on form for next session on Sunday but I'll be training on my own.

 

[Big VIC]

Rocky you can work on my garden any day Great job on the sumos rocky

 

[MaKaVeLi]

nice PB on the clean n presses - that's really good weight. I'm sure you'll get that 220kg next time on the racks - I agree it seems a little weird considering 200kg x 5 was easy for you. Great work on the dips, and those seated calf raises are off the hook

 

[h0ke]

hoke - Thanks matey. Clean and press is basically grabbing the bar as if to do a deadlift then in a snatching movement lifting the bar straight up to the clavicle (as in the start of a military press position) and then using a little leg bounce to get it going pressing the weight to lockout above the head. Great way to use a lot of muscles.

Thanks Rocko, I know this move in finnish but in english I didn't have any clue what it would be. Now I know!

 

[miamiracing]

woooop what a freakish session! CONGRATS FOR P.B. BEAUTIFUL

 

[Rocky]

vic - Thanks for the offer, but if I didn't have to do my own garden I'd be happy!

Maka - Yeah it was odd. I know I'd done all the other deads preceding it but was still feeling pretty strong. Perhaps I just hit a wall at that point. I can rack dead more than that normally. Oh well... It's funnay how my less compound moves are so much stronger comparitively - dips, calf raises, lunges, curls etc.

hoke - Glad it made sense. I'm gonna try keeping doing these for a while - they feel really good and work so many muscles.

miami - Cheers big fella. Good to get a PB again having changed routines.

 

[Rocky]

Well training on my own and I'm still feeling a little run down. Feel a bit stiff and motivation is down a touch which is annoying. But I still go and I still push it.

Today's session wasn't too bad either considering. And I got it done in 65 mins!

Here it was:

Smith Flat Bench - felt safer with no-one around on here
60kg (135lb) x 10
90kg (200lb) x 8
120kg (265lb) x 1
120kg (265lb) x 1
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3
110kg (240lb) x 3

Romanian DL
100kg (220lb) x 10
140kg (310lb) x 6
170kg (375lb) x 3
170kg (375lb) x 3
175kg (385lb) x 3
175kg (385lb) x 3

DB Incline
35kg (77lb) x 10
37.5kg (82lb) x 10
40kg (90lb) x 5
40kg (90lb) x 5 - to get the 10 - chest was gone now.

W/G Chin-ups
x 8
w/22.5kg (50lb) x 3
x 8
w/22.5kg (50lb) x 3
x 8
w/22.5kg (50lb) x 2 - done for.

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

SUPERSET WITH

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

Skullcrushers
DB: 37.5kg (82lb) x 10
BB: 50kg (110lb) x 10
50kg (110lb) x 10

SUPERSET WITH

X-Body DB Hammers
20kg (45lb) x 10
27.5kg (60lb) x 10 - P.B.
27.5kg (60lb) x 10

And done. Felt pretty good after despite not being up to it when I started. Couple of days off before next session - just aswell seeing as I've got my 2 night shifts as of tonight anyway.

 

[Daniel Andersson]

Great session with good weights Rocky
Great benching , I going to try something close to that tomorrow I think..but with 80-90kg though