Rocky's Log - King of the Jim

[Hypocrisy86]

your a true Power house Rocko, some heavy ass clean n presses man !
keep it up bro, gonna Clean and press 500 soon!

 

[The Creator]

Another great session of brute force and energy depletion.

 

[h0ke]

"Rocky's Log - King of the Gym" ur gyms people must be very noobs, JK !
Strong session again! Now because I know what is "Clean & Press" I can say that its very strong! I should start to do it too.

 

[Rocky]

prince - Thanks bud. Yeah I'm liking these clean and presses. Works muscles differently and is a great little compound move.

Dan & Miami - Ta fellas. nice to still be getting PB's when only just into a new routine.

Mike - lol! That would be hilarious walking into the police station with a criminal pressed up to the ceiling.

Hypo - 500lb may be a little way off, but steady improvements will do me fine! Thanks man.

Creator - You're not wrong about the energy depletion. It's exhausting! I'll have to see how it goes over the next few weeks cos don't want to be simply getting exhausted rather than building in my sessions!

hoke - My gym is tiny - so you're not actually that wrong about th n00bs!
I'd recommend the clean and presses definately.

Anyway, was meant to be training today but due to Ria having an interview this morning and I have to do a few things I'm gonna have to do it tomorrow. Which isn't such a bad thing as my legs a re still a little sore from last session.

Plus it means I get to play around with my 46" 1080p LCD TV

 

[Braaq]

Weaksauce, when your ready to train Ill come back here.... :io:







Jk broskie, very impressive squatting, clean and presses, then followed up with those monstrous lunges... What? Are you trying to be a bad ass or something?

 

[Mikew]

Plus it means I get to play around with my 46" 1080p LCD TV

You ass!

 

[Hypocrisy86]

46inch lcd? lucky....

 

[MaKaVeLi]

all that in 75 mins means an intense session to me. Smith squats were heavy - what's your PB on those? Good work on those PBs on the C&Js, I'm sure you'll keep getting stronger on those so just keep doing what you're doing

 

[Pickle]

prince - Thanks man. Tomorrow is another day.

And that day is today and next session! it wasn't too bad considering I had an awful night's sleep and I'd only had 4 hrs the day before after my night shift and it was legs dominant day!

Well here it was:

Smith Squat
80kg (180lb) x 10
110kg (240lb) x 8
150kg (330lb) x 3
150kg (330lb) x 3
150kg (330lb) x 3
150kg (330lb) x 3 - last 2 were a bit tough!

Clean & Press
60kg (135lb) x 4
80kg (180lb) x 1
90kg (200lb) x 1
100kg (220lb) x 1 - P.B. although it was more of a C & J.
105kg (230lb) x clean - didn't get the press. Still a PB for cleans!
90kg (200lb) x 1 - was gonna do a couple of reps but was dead now.
Attempted 100kg for a few cleans but didn't have enough in me.

Smith Lunge
145kg (320lb) x 8
145kg (320lb) x 8
145kg (320lb) x 8

Seated Calf Raises
160kg (352lb) x 15
220kg (485lb) x 10
220kg (485lb) x 10

SUPERSET WITH

DB Row
45kg (100lb) x 12
45kg (100lb) x 12
45kg (100lb) x 12 - heaviest DB's at the gym

Rev Grip Smith C/G Bench
70kg (155lb) x 10
95kg (210lb) x 8
95kg (210lb) x 8

SUPERSET WITH

Seated Incline DB Curls
15kg (33lb) x 10
22.5kg (50lb) x 8
22.5kg (50lb) x 8 - pause after 5.

Not too bad. Think it took about 75 mins to do. Seem to hit an extra 5kg each time on the clean and presses. But for how long I don't know.

nice session darling. I particularly like that u squatted more weight then u lunged. Now just get the reps up!

 

[Rocky]

Braaq - I'm a bad mother fucker. Thanks for stopping by buddy!

Mike & Hypo - It's really nice. I've been wanting to get it for ages - now my living room is complete!

Maka - 1 rep max is 170kg on smith squats - hoping to bust that soon. I hope I can continue upping the weight on the C & J's too!

Pickle - Yeah I was aiming for higher rep with the lunges and after having done the squats I needed to back the weight off.

TODAY'S SESSION! Training on my own as my partner has done his elbow in - think he's wrenched it doing the clean and presses a little.

Today went pretty well. Got a lot done and this session took me a mere 60 mins! Here it was:

Smith Flat Bench
60kg (135lb) x 10
90kg (200lb) x 8
125kg (275lb) x 1
125kg (275lb) x 1
115kg (252lb) x 3
115kg (252lb) x 3
115kg (252lb) x 3
115kg (252lb) x 3
115kg (252lb) x 3
115kg (252lb) x 3

Smith Front Squat
70kg (155lb) x 10
95kg (210lb) x 8
135kg (300lb) x 1
135kg (300lb) x 1
125kg (275lb) x 3 - P.B.
125kg (275lb) x 3
125kg (275lb) x 3
125kg (275lb) x 3

DB Incline
37.5kg (82lb) x 10
40kg (90lb) x 8
40kg (90lb) x 7 - wanted the 8th but too tired.

U/H Chins
x 10
w/27.5kg (60lb) x 3
x 10
w/27.5kg (60lb) x 3
x 10
w/27.5kg (60lb) x 2 - didn't have the 3rd one in me

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

SUPERSET WITH

Lying Cable Upright Row
70kg (155lb) x 10
90kg (200lb) x 10
95kg (210lb) x 8

Standing Alt DB Curl
20kg (45lb) x 10
27.5kg (60lb) x 6 - right shoulder hurting
22.5kg (50lb) x 10

SUPERSET WITH

Skullcrushers
DB: 40kg (90lb) x 10
BB: 55kg (122lb) x 8
.....55kg (122lb) x 8

And that was it. Went reasonably well and kept the intensity up doing it what I think is quite a short timespan without comprimising too much in the way of weight. Shame my shoulder was aching while doing the curls though.

 

[Achilles]

Rocky the volume king. Nice workout

 

[Pain]

Insane amount of volume. I could never do all that smith work and get away with it. My joints would suffer too much.

 

[Hypocrisy86]

Agreed with PAIN,
half way thru that, my body would snap apart like a knex toy. lol
some serious weight man, congrats on that PB rocky!

 

[miamiracing]

great workout brother

 

[bambam55]

great numbers in the calf raises and skull crushers...

 

[Daniel Andersson]

Awesome as always Rocky

 

[MaKaVeLi]

60 minutes WTF?? Kinda speechless here after seeing the weight and number of sets you did. Good work on the PB for Front squats - I can recall being impressed with your strength on that from before and you're still getting stronger on it.

 

[Rocky]

Achilles - Yeah it's a big change for me - I was always a staunch advocate of less is more (which I still believe where applicable) but fancied a change.

Pain & Hypo - To be honest I'm so used to using the smith out of necessity that it isn't even an issue. I'm quite happy with the groove it sets me in - I'd always prefer free where possible but gotta use what I got!

MIami, Bambam & Dan - Thanks fellas.

Maka - Yeah those fronts felt really nice. For the few sets I did my quads are aching quite nicely today - as is everywhere else that was worked which is nice.

Tomorrow will be heavy rack deads to start then Cl;ean and presses and the regular deads followed by whatever.

 

[PrinceVegeta]

Jesus what a session!! awesome work!

 

[Rocky]

Thanks prince!

Well today's session was really hard work. It took 80 mins nearly and less sets and exercises than last time. I was training with Tom again so that may have increased the rest time - plus it was just hard work. Well here it was:

Rack Deads
100kg (220lb) x 10
150kg (330lb) x 8

200kg (440lb) x 3
210kg (462lb) x 3
220kg (485lb) x 3
220kg (485lb) x 3 - this was hard.

Clean & Press
60kg (135lb) x 4
80kg (180lb) x 2
100kg (220lb) x 1 - this was a clean & jerk
105kg (230lb) x fail
105kg (230lb) x clean - tried twice to get the press/jerk but couldn't lock out the arms
90kg (200lb) x 1
90kg (200lb) x 1
80kg (180lb) x fail - tried to get the clean and drop into a squat position but balance was all messed up.
80kg (180lb) x clean - elbows were aching now.

Deads
150kg (330lb) x 10
150kg (330lb) x 10
150kg (330lb) x 10

Seated Calf Raise
160kg (352lb) x 15
225kg (496lb) x 10
225kg (496lb) x 10

SUPERSET WITH

Bent Over DB Laterals
15kg (33lb) x 10
20kg (45lb) x 10
20kg (45lb) x 10

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

SUPERSET WITH

EZ BB Curl
45kg (100lb) x 10
60kg (135lb) x 8
60kg (135lb) x 8

And that was it.

CLEAN AND JERK/PRESS: Gonna have to alter me approach to this. Think I'm trying to push it too quickly and not really deciding whether I'm doing a press or a jerk so I think I'm gonna alternate each session that this exercise features by focussing on clean and press one time and clean and jerk the next time and working on the form. I'm cleaning the weight up to my clavicles but not dropping down into a squat position which if I get the technique down will make it easier as there is less distance to travel but it's all technique so gotta work on that - same for the jerk motion too. Tried to do the squat part with 80kg after having done heavier weight which was a mistake as it wrenched my arms round and then the bar crashed onto my knees and my right knee feels really bruised now. So gonna work up and sort the technique on both movements in future rathert than operating on just muscle strength alone to get the weight up which inevitably will minimise how much weight I can shift in this exercise.