Rocky's Log - King of the Jim

[Hypocrisy86]

Awesome work again..
seems like your strength is indefinite
doing those heavy BB curls near end after those heavy deads is insane
keep it up Rocky!

 

[El Freako]

All great weights there Rocko.

How'd your grip go even with the straps? Did they come unwrapped?

 

[Mikew]

Great couple of sessions. The squat is impressive, as are the db clean and jerk. Great stuff man.

 

[Daniel Andersson]

Great sessions bro

 

[Bulkboy]

good deads, good benching, good bb curls. u blaster ur upper body thats for sure. awesome work rocko

 

[Rocky]

Thanks guys.

El Freako - yeah it was my fault really, I was a bit lax with the straps and didn't grip as much as I should do even witht eh straps on so they started to unravle in my hands a bit. BTW - I think I'm gonna do the smolov as of next session based around bench and dead. Although I might do smolov for bench and mix up the russian power cycle I just did for squat and bench.

Anyway, today's session was a bit of a non-event really. I didn't feel strong and it just didn't feel very good or productive. I think I need to start a new routine to have a goal and structure again.

Smith Squat
80kg (180lb) x 10
120kg (265lb) x 6
150kg (330lb) x 3
150kg (330lb) x 3 - was expecting more from these.

DB Incline
30kg (66lb) x 10
40kg (90lb) x 8
40kg (90lb) x 8

DB walking lunges
40kg (90lb) x 8 (per leg)
45kg (100lb) x 8 (per leg)

Lying Cable Curl
70kg (155lb) x 10
92.5kg (205lb) x 8 - P.B.

SUPERSET WITH

Tri Ex
80kg (180lb) x 10
102.5kg (225lb) x 12

Seated Calf Raise
200kg (440lb) x 12
250kg (550lb) x 8

Couldn't really be arsed by the end of the session. Felt out of breath too. Not good.

 

[Clint]

well done with the squats their Dan hitting heavy inclines after that isn't short of anything great either.

ah yes, the epic Rocky fag hammy super strength still exists I see, excellent job with those lunges dude. Most couldn't even hold the weight for that long

congrats on the PB and no that's quite the work load, no wonder you were shit tired.

whats a tri ex?

 

[Rocky]

^Thanks bud.

Tri ex - tricep cable pushdowns.

 

[Rocky]

SMOLOV Jr/RUSSIAN POWER CYCLE begins:

Didn't feel particularly strong today but hopefully it'll pass. Only going to follow programme for main lifts and the supplemental work will all be sub-max weight for reps.

Flat BB BEnch
60kg (135lb) x 10
90kg (200lb) x 6
90kg (200lb) x 6
90kg (200lb) x 6
90kg (200lb) x 6
90kg (200lb) x 6
90kg (200lb) x 6

Deads
100kg (220lb) x 10
130kg (285lb) x 6
160kg (350lb) x 3
160kg (350lb) x 3
160kg (350lb) x 3
160kg (350lb) x 3
160kg (350lb) x 3
160kg (350lb) x 3

W/G Chins
x 10
x 10

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

Alt Standing Db Curls
20kg (45lb) x 10
20kg (45lb) x 10

Job done. Hopefully this will yield the results.

 

[Rageking]

good luck

 

[Bulkboy]

good luck with the new power cycle rocko, should see some good gains i suspect squats looks strong, calf work is monstrous and dumbell curls are too keep working bro

 

[El Freako]

SMOLOV, SMOLOV, SMOLOV!

Post up your whole cycle if you can, I'd like to see your weight progression.

 

[Mikew]

Im waiting eagerly for some nice gains from this smolov cycle. Maybe I´ll try it myself one day.

 

[h0ke]

Strong sessions Rocky. Deads are really strong as always. Keep training hard!
Sorry that I havent checked out your log lately.

 

[Rocky]

Thanks fellas. Still sorry for being so crap in not getting into your logs, I will return!!

Day 2 of the programme:

Flat BB Bench
70kg (155lb) x 10
95kg (210lb) x 5
95kg (210lb) x 5
95kg (210lb) x 5
95kg (210lb) x 5
95kg (210lb) x 5
95kg (210lb) x 5
95kg (210lb) x 5

Smith Squat
70kg (155lb) x 10
110kg (240lb) x 8
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3
140kg (310lb) x 3

DB Skullcrushers
40kg (90lb) x 12
40kg (90lb) x 12

SUPERSET WITH

Seated Calf Raise
170kg (375lb) x 15
250kg (550lb) x 8
250kg (550lb) x 8

DB Lateral Raises
15kg (33lb) x 10
15kg (33lb) x 10

Job done. I think it's gonna be hard to combine the 2 routines as the weeks go on and the weight goes up, but I'll persevere for now.

 

[PrinceVegeta]

Great session there Rocky!

 

[Mikew]

Sweet benching and squatting in that session.

 

[Rocky]

Thanks guys. I think it's gonna get tough once the reps and weight starts going up on the squat and deads though. I'm wondering if I started the programme a bit too quickly after only having just finished it before and working off a new 1 rep max straight aay. We shall see...

 

[Rocky]

Flat BB Bench
60kg (135lb) x 10
80kg (180lb) x 8
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4

Deads
100kg (220lb) x 8
140kg (310lb) x 6
160kg (350lb) x 4
160kg (350lb) x 4
160kg (350lb) x 4
160kg (350lb) x 4
160kg (350lb) x 4
160kg (350lb) x 4

U/H Pullups
x 12
x 12

Seated Inc DB Curls
17.5kg (40lb) x 10
17.5kg (40lb) x 10

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

And that was it. Job done. Didn't feel too bad.

 

[Hypocrisy86]

Super work there man, Deads and flat bb presses are still looking top notch.
glad to see your calf presses are still there, and in heavy-weight-ness lol.
keep it up man!!