Rocky's Log - King of the Jim

[Mikew]

I´m really impressed by your smith-squats, as I know which kind of form you use on them... (masterclass)

On a more serious note, looking very good Rocky. The bench will act up from time to time, but my advice would be to do some more singles or doubles. That has always helped me increase strength in my bench.

 

[Daniel Andersson]

Sorry to see that you dont like the weights you are pushing this time around. It might be time for a resting week? And come back hungry.

Hope you find better motivation soon bro

 

[Rocky]

tkd - Thanks buddy. It's just disheartening using less weight then normal and finding it hard.

Big Guns and Lance - I hear what you're saying about doing bench and squat but the routine I'm on at the minute is set up with doing both in one session and with the squat only being 2 reps (on this session) I don't find it too draining supersetting them and getting through the session quicker. But that my change as the weight gets heavier.

El Freako - Damn I knew I should have done dips that last session to stay ahead. Next time!!

Hypo - That's the frustrating thing - I got over 300lb on the smith but it's made so much difference swapping to a free bar!

miami - Jorn is always an inspiration to anyone and should be held in high regard in BBing circles.

Bulky - To be honest I'm not liking this routine at the minute with the weight staying the same and the reps & sets increasing, but as of next week the weight starts going up and the reps and sets reduce which will hopefully help my motivation with not having to get through so many sets!

Mike - Flawless squat execution of course! Yeah I prefer the lower rep work but I will persist with this routine till I finish it and then switch it up!

Dan - I've already been cruising at the same weight for a couple of weeks while my training partner was on holiday, but once this routine is finished I'll swap it up!

Well today's session was ok. Back is still stiff and I was tired but I got it done at least.

Deads
100kg (220lb) x 8
130kg (285lb) x 6
155kg (340lb) x 6
155kg (340lb) x 6
155kg (340lb) x 6
155kg (340lb) x 6
155kg (340lb) x 6
155kg (340lb) x 6

U/H Pull-ups
w/5kg (10lb) x 10
w/5kg (10lb) x 10

T-Bar Rows
90kg (200lb) x 10
90kg (200lb) x 10

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 12
205kg (450lb) x 12

SUPERSET WITH

Lying Cable Curl
75kg (165lb) x 12
80kg (180lb) x 10

Then finished off with supersetting some cable wrist curls.

 

[tkD]

glad to see you back again with your BACK training , good session Rocky, keep up the good work

 

[Big_Guns_Lance]

Hey man, nice session there. those deads were gd and so were those standing calf raises.

 

[Hypocrisy86]

Yea theres a huge difference..when i started doing chest
ever in the gym i did smith
and when i went to free weight i couldn't even do half the weight
i did with smith.. it sucked
And again another super session
deads keep going up in reps or weight AND BOTH!
awesome
knock out session bro!

 

[bambam55]

Amazing volume on your deads Rocko

 

[Bulkboy]

deads are strong as hell, and damn thats alot of sets!! good on ya for getting in there and getting the job done even though u felt tired. thats what its all about, keep pushing

 

[Rocky]

Thanks fellas. Well my back is STILL stiff. It's really fucking me off.

And my next session will be squats tomorrow after coming off my 3rd nightshift after a out 3 hrs sleep. Can't wait.

 

[Skeptic]

keep up the good work man! you are indeed a tough cunt when you can train hard after such little sleep.

 

[Bulkboy]

gotta love some heavy ass squatting, just watch a motivating video, load up on coffee and oatmeal and go in there rocko

 

[Braaq]

Awesome back day bro , amazing endurance with those deads as well... from the floor?

 

[Rocky]

Skeptic - Seem to get less and less sleep these days so I have no choice.

Bulky - Yeah I just downloaded Blood and Guts recently I'll have to put that on before training!

Braaq - Thanks bud. It's not up to my usual weight yet but yeah they were from the floor.

Well today was another non-sleep preceding day. I've had about 4 hrs interrupted sleep each day for the past 3 night shifts so not feeling on top of the worl again. Decided to knock off the 2nd exercises for the same muscle groups as the first 2 main ones while the sets are so many in the hope it might help out my shocking bench by not doing the supplemental work. Anyway, today was leg day. Last session of the 6 sets for anything - thank God.

Smith Squat
70kg (155lb) x 10
100kg (220lb) x 8
130kg (285lb) x 6
130kg (285lb) x 6
130kg (285lb) x 6
130kg (285lb) x 6
130kg (285lb) x 6
130kg (285lb) x 6

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2
105kg (230lb) x 2

Seated Calf Raise
170kg (375lb) x 15
255kg (560lb) x 8
255kg (560lb) x 8

SUPERSET WITH

Dips
w/55kg (120lb) x 10
w/55kg (120lb) x 10

Then finsihed off with some pyramidding rev BB curls. Not too bad. Decided not to superset the 1st 2 exercises this time too to prepare for when the weight starts going up which will make supersetting too much I think.

 

[tkD]

for only a few hours of sleeping that's still a good session, actually a solid one with heavy squats, according to your night shifts working now, good job bro

 

[mexiFRO]

Just like me, training on little sleep. Great numbers!

 

[Hypocrisy86]

awesome awesome again Rocko
Surprised you get anything else done
while playing PS3 lol
yea man, thats pretty intense with that little sleep.
looks like you always have lots of reserve energy!
still looking strong with those flat BB benches!

 

[Rocky]

Thanks as always for the feedback fellas. Sorry I've been so lax with everyone elses log. I don't have as much time as I did, hence I don't post as much anywhere at the moment!

ANyway, today's session was ok. I'm shortening it by doing less exercises still and concentrating on the 1st 2.

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5
105kg (230lb) x 5 - had to r/p a couple of the reps in the last sets

Smith Squat
70kg (155lb) x 10
100kg (220lb) x 8
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2
130kg (285lb) x 2

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 12
205kg (450lb) x 12

Skullcrushers
40kg (90lb) x 10
50kg (110lb) x 8 - DB is really awkward

Then finished with some wrist curls.

 

[Skeptic]

nice work rocko! you been getting more sleep? i havnt... i fuckin hate possums.

 

[El Freako]

Still great work Rocko. Back all better?

 

[Bulkboy]

the flat benching was nice rocko, specially considering the ridicolous amount of sets you do squats were solid too, and as always your tricep work does not fail to impress