Rocky's Log - King of the Jim

[Rocky]

Thanks once more for the positive feedback. Even when I get the lulls in either a session or motivation your words pick me up.

the weapon - Actually that last session took longer than I'd have liked. I think it was about 45 mins yet the session before which had about 3-4 more exercises and more sets took less time?!

El Freako - I'm doing a Russian Power cycle. It's based on 3 sessions: Bench & Squat, Deads then bench and squat again. The difference between the 2 bench squat days is one the dominant lift and the other is like a dynamic effort day in which the weight and reps stay the same every session. It is based on the 1 rep max for each exercise and is basically thus:

6 x 3
6 x 4
6 x 5
6 x 6 - the weight stays the same for all the weeks up to this one then from here on the weight goes up each week as the reps/sets become less.
5 x 5
4 x 4
3 x 3
2 x 2
1 x 1

On the day when it's bench or squat dominant the other exercise remains at 6 x 2 at the same weight throughout. I'm now on the 3 x 3 phase.

Next session tomtorrow.

 

[Rocky]

Today's was pretty good:

Deads
100kg (220lb) x 8
140kg (310lb) x 6
180kg (400lb) x 3
180kg (400lb) x 3
180kg (400lb) x 3 - no belt on all sets for first time.

W/G Chins
w/ 7.5kg (20lb) x 10
w/7.5kg (20lb) x 10

T-Bar Rows
90kg (200lb) x 10
100kg (220lb) x 10

EZ BB Curl
50kg (110lb) x 10
50kg (110lb) x 10

Seated Calf Raise
170kg (375lb) x 15
265kg (585lb) x 8
265kg (585lb) x 8

Wrist curls to finish. Pleased I'm still getting the deads with no belt and my back feels ok - the reps aren't feeling too bad either.

 

[Pickle]

sweet deads my english prince

 

[tkD]

awesome deads Rocky, no belts ftw

 

[Daniel Andersson]

Really nice back session Rocky

 

[Rocky]

Thanks fellas. I'm making a concerted effort to not use belts for deads and squats and I managed to continue with that for todays session. Didn't get much sleep (again) and it was a morning session as usual so wasn't holding out much hope but it went ok. All done in 40 mins:

Smith Squat
80kg (180lb) x 10
110kg (240lb) x 8
150kg (330lb) x 3
150kg (330lb) x 3
150kg (330lb) x 3

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2
100kg (220lb) x 2

SUPERSET WITH

Leg Ex
90kg (200lb) x 15
102kg (225lb) x 12

Dips
w/25kg (55lb) x 10
w/65kg (145lb) x 10 - P.B. I think
w/65kg (145lb) x 6

SUPERSET WITH

Seated Leg Curl
80kg (180lb) x 15
102.5kg (225lb) x 10

Seated Calf Press
170kg (375lb) x 15
205kg (450lb) x 12
205kg (450lb) x 10

Then wrist curls to finish. Pretty pleased with the session. Dips were good. And pleased with the squats too which has always been a poor exercise for me and I did these reps with no belt or pad on the bar and my ROM was really deep too.

 

[Hypocrisy86]

Awesome work Rocko
Congrats with the DIPS
with body weight that is some serious weight to push
keep it up man, and those squats btw, WAAT

 

[Skeptic]

shit yeah rocky! its good you're getting those deads heavier. good to hear your back is feeling better

 

[tkD]

heavy squats and congrats for PB bro, nice session

 

[El Freako]

65kg dips!!

You bastard, now I have to go up to 65.

 

[PrizeFighteR]

Holy shit! I remember when I did dips with 70 lbs and I thought that was impressive Awesome sessions brother

 

[Rocky]

Thanks fellas. Shame the weight I'm dipping doesn't translate into my benching!

 

[EternaL]

nice workout bro

 

[Rocky]

Thanks buddy!

Todays one was ok:

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
120kg (265lb) x 2
120kg (265lb) x 2

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

DB Incline
40kg (90lb) x 10
42.5kg (95lb) x 7

Seated Calf Raise
190kg (420lb) x 15
230kg (505lb) x 10
270kg (585lb) x 2 - felt awkward.

Rope Tri Pushdown
55kg (120lb) x 10
75kg (165lb) x 8
75kg (165lb) x 8

Then some hanging grip work to finish. Not great but not awful.

 

[Mikew]

That was a fine session. Rope push-downs are heavy, your triceps has some good strength to them.

 

[Rocky]

Thanks Mike. Yeah my tris and shoulder are pretty strong which is why I don't understand how my chest isn't stronger becuase it isn't being held back by those supporting muscles in the benching yet I cannot get much strength or growth out of the old pecs.

 

[philosopher]

Nice session rocky and I kinda now why the seated calf raises felt akward because you used 270 KILO'S!!

 

[Clint]

excellent benching there Dan

the inclines aren't too bad either, I bet you could do more

calf raises

 

[tkD]

good work bro, looks more like a great session than awful, keep it up Rock

 

[EternaL]

nice looking workout you got therethose rope tri pushdown`s are strong