Rocky's Log - King of the Jim

[El Freako]

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.

Judging from your pics it looks like your chest has some pretty good size already, although that could be attributed to your total lack of waist. Nice volume on your squats.

 

[Rocky]

Philo - Lol. Yeah maybe! I have to do them on the smith machine using a step up step to put my feet on and sit on a seat with my knees under a loaded up bar and trying to get my knees under in a comfortable position with that weight on is really awkward!

Tweak - To be honest I should have done more. I can get more reps out with both those weights but wasn't pushing it seeing as I shouldn't even be doing any other benching work of any kind on this routine.

Eternal - I always look at the negative rather than the positive and with it seeming quite a short session it didn't feel like enough!

tkd - Thanks. Yeah I like my tris.

El Freako - Cheers. Yeah I have a small waist but I think it's honestly the angle and pose that makes my chest look fair in that shot, cos it really is lacking. My upper chest in particular has no mass at all. I think I have no muscle fibres in my upper chest because I can't get any more strength and size in it at all!!

 

[El Freako]

I'm not quite done with my smolov bench routine but I fully recommend it!

 

[Daniel Andersson]

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.

I would say it was a good session Rocky. Good weights and so on

 

[Rocky]

El Freako - Yeah that was one of the ones I was looking into doing before I settled on the one I'm doing now. I'll probably doa random couple of weeks training before doing a new routine and might give that one a crack.

Dan - Thanks buddy!

 

[Hypocrisy86]

Awesome ass bro, haha, 65kgs dips?
congrats!
looks like the Flat BB bench is going up too broskie!
gonna get to 300s soon!!! woot
keep it up bro!!

 

[Rocky]

Thanks Hypo - I wan to get up over 300lb like when I was benching using the smith.

Well today was ok - deads went well and the rest was light work again.

Deads
100kg (220lb) x 10
150kg (330lb) x 4
190kg (420lb) x 2
190kg (420lb) x 2 - still with no belt - felt comfortable too!

U/H Pullups
w/10kg (22lb) x 10
w/10kg (22lb) x 10

BB Bent Row (smith) - someone was using the free bar
80kg (180lb) x 10
90kg (200lb) x 10 - just nice and slow - felt nice

Standing Alt DB Curls
22.5kg (50lb) x 10
25kg (55lb) x 4?! Arms were dead by this point. Did another 4 after this though.

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

Supersetted with some wrist curls.

That was it. Pleased with the deads - all being well should be on for 200kg next time for the 1 rep hopefully still with no belt.

 

[Skeptic]

shit yeah with the deads rocky! go hard for the 200kg's, sounds like your back is nearly back to health

 

[tkD]

great work Rocky, 200's are already done

 

[EternaL]

great Deads and great workout

 

[h0ke]

Yeah 200 is almost beaten! 190 without belt.. ur crazy.
That was very strong session Rocko!

 

[Rocky]

Thanks guys! Yeah I'm actually feeling pretty confident about the 200kg deads. And as it's the last session on this routine for deads I might just go for it and see how I do.

Anyway - onto todays session. Due to my training partner going away for a week we doubled up this and the next session so doing the heavy 2 x 2 on squat and the 1 x 1 on bench that should have been the next session.

Plus I got something on dips for you El Freako!

Smith Squat
80kg (180lb) x 10
120kg (265lb) x 6
140kg (310lb) x 1
160kg (350lb) x 2 - P.B. reps
160kg (350lb) x 2 - both sets without a belt and good depth again.

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 8
110kg (240lb) x 1
125kg (275lb) x 1 - P.B. - on free bar
130kg (285lb) x 1 - slight assist at sticking point.

Leg Ex
90kg (200lb) x 15
102.5kg (225lb) x 12

SUPERSET WITH

Seated Leg Curl
80kg (180lb) x 15
102.5kg (225lb) x 12

Dips
w/25kg (55lb) x 10
w/70kg (155lb) x 7 - P.B. reps
w/70kg (155lb) x 5 - felt it really pulling on my pecs

SUPERSET WITH

Seated Calf Raise
200kg (440lb) x 15
270kg (585lb) x 6
270kg (585lb) x 8

Then some wrist curls to finish. Pretty pleased with that.

 

[tkD]

a lot of PB's there Rock, great workout and keep it up

 

[Pickle]

nice pushing rocky xxx

 

[Hypocrisy86]

holy mcnasty dump icicles down my drain bat man!


awesome man, those PBs are out of this world Rocko
soon to get 100kg dips
congrats on the flat and squats man, some serious motivation for me right there
im lacking in those areas,. keep it up big guy!

 

[miamiracing]

damn look at those sexy squats congrats for p.b. honey

 

[PrizeFighteR]

Nice work with the deads and the PBs! Glad to hear that back is feeling better.

 

[mexiFRO]

Big numbers you have there. Keep it up!

 

[El Freako]

70kg dips! Motherfucker! :angrydude:

Glad to see you're enjoying beltless dips as much as I did.

 

[Rocky]

Thanks as always guys for the positive feedback, I'm feeling pretty positive with training at the minute now I'm getting back to the heavy main lifts.

Today was a good day. I hit what is for me a landmark weight on deads

Deads
100kg (220lb) x 8
150kg (330lb) x 5
180kg (400lb) x 1
200kg (440lb) x 1 - P.B. Still all belt-less!

W/G Pull-ups
w/10kg (22lb) x 10
w/10kg (22lb) x 10

T-Bar Row
90kg (200lb) x 10
110kg (240lb) x 5 - grip Grip is really letting me down.
110kg (240lb) x 5

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

Seated Incline DB Curls
17.5kg (40lb) x 10
22.5kg (50lb) x 6

Then some plate pinches and hanging grip work.

Pleased with the deads. Whilst it's not up to some of your guy's weight at my bodyweight I'm really pleased with hitting 200kg with no belt. Only thing that really pisses me off at the moment is my deads and my grip which seems to be getting worse!