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Barbaccio
08-19-2009, 05:36 AM
Stats:
6'6
370lbs
37 y/o
Squat: 905
Bench: 800
Dead: 740
Total: 2400

Hoping to go 2500 before this year is out.
Currently using:
Preds w/ Inzer Leviathan
Double Ply F6
Single Ply Inzer Hardcore

My schedule is as follows:
Sunday: Off
Monday: Geared Bench (Zane McCaslin Routine)
Tuesday: Raw 5/3/1
Wednesday: Raw 5/3/1
Thursday: Raw 5/3/1
Friday: Off
Saturday: Geared Squat (Westside/BIG Hybrid)

Looking forward to keeping the journal here. Lots of good lifters like Rhodesy, Bell, Vinny, and Rob that I hope to get feedback from.

Barbaccio
08-19-2009, 05:36 AM
8.17.09 Geared Bench
Week 1 of 8-week McCaslin Bench Program
135x10
225x5
315x5
405x3
Shirt On
555x3 to 3-board
595x3 to 2-board
640x3 to 2-board

Board work
3-Board w/ Doubled Purple Mini's
315x5
405x5
455x3

Barbaccio
08-19-2009, 05:36 AM
Raw Squat (Week 1 of Cycle 2) 3 Rep Day
135x5
225x5
330x3
375x3
420x8 (10lb Rep PR!)

Tried to do some of the boring but big. I'm gonna have to work into it with squats. These killed me.
185/3x10

Abs

vdizenzo
08-19-2009, 09:20 AM
Awesome to have you here Tone. Numbers are looking strong!

Cricket_Fire
08-19-2009, 10:03 AM
Cool to see you posting a journal here Tone!

Barbaccio
08-19-2009, 06:37 PM
8-19-09 Raw Bench (Week 1 of Cycle 2) 3 Rep Day
135x10
225x10
325x3
370x3
415x8 Video (http://www.youtube.com/watch?v=dsIDgJ5YVb0)

Close Grip Bench
225/3x10
225x20 (Good finisher. I didn't want to do 2 sets so I just pumped them out in one)

Pushdowns
95/5x15

Curls
60/5x10

Rolling Thunders
35/5x15

Travis Bell
08-19-2009, 06:51 PM
415x8 is excellent Tone. After this meet I may throw on 415 and see what happens.

Brian Hopper
08-19-2009, 08:31 PM
That 415x8 looked easy, nice lift!!!

scott rowe
08-20-2009, 07:29 AM
so the famous guy decides to show up. nice. numbers looking good. looking forward to keeping up with ur journal.

-JM-
08-20-2009, 07:50 AM
Big Time in here. Looking forward to tagging along!

225x20 (Good finisher. I didn't want to do 2 sets so I just pumped them out in one)

Ha ha, good deal! Why waste time with sets!!

Barbaccio
08-20-2009, 09:57 PM
8-19-09 Raw Deadlift (Week 1 of Cycle 2) 3 Rep Day
135x5
225x5
315x3
390x3
445x3
500x10 (Rep PR!)

Kroc Rows
100x24 Left
100x16 Right

Abs
115/4x25

Shrows
100/3x10

Brian Hopper
08-21-2009, 08:56 AM
Damn, 500x10 is pretty bad ass!!!

Darracq
08-21-2009, 10:44 AM
Nice work, How does your recovery feel between your benching days. Must be fine or you wouldnt do it lol.

Barbaccio
08-21-2009, 04:27 PM
There are weeks that my 531 bench day follows my geared bench day and there are weeks when my 531 squat falls the day before my geared squat. I do the best I can. Too much thought and overcomplication goes into training. If you train hard, you get stronger. Yes, you need proper rest, but occasionally training back to back isn't going to kill anyone.

Barbaccio
08-22-2009, 11:17 AM
8.22.09 Geared Squat Day
Box Squats w/ Blue Bands
135x5
225x3
315x2
Work Sets
405x2
455x2
505x2
545x1 (Missed my second rep coming forward. Definitely had the strength for a PR here though.)

Cambered Bar GM's
225/5x5

Deadift w/ Doubled Mini's
135
225
315
405/3x1
455/2x1

Abs & Shoulders

Dave Schwab
08-22-2009, 06:03 PM
Good to see you here Tone!

Barbaccio
08-24-2009, 07:38 PM
8/24/09 Geared Bench Day (Week 2 McCaslin Bench Program)
135x10
225x5
315x3
Shirt On
555x3 to 2-Board
595x3 to 1-Board
640x2 Full Range (Should've been 3 but my wrist rolled to far back on 2nd rep)
660x3 Full Range

4-Board
455 & Doubled Mini/3x3

Finisher
Close Grip
225x15 to 3-Board (Decended slow, paused, fast press)

Monster Mini Band Tricep Extensions 3x10

Sidior
08-24-2009, 09:03 PM
Nice to see your posting here. I used to follow your journal over at fortified.

Cricket_Fire
08-25-2009, 12:43 AM
Strong benchin Tone!

Barbaccio
08-25-2009, 05:10 PM
8.25.09 Military Day (Week 1 Cycle 2) 3 Rep Day
Bar x alot
135x10
165x3
185x3
210x13 (Rep PR)

Incline Bench
185/3x10
225/2x10

Pullups
4 sets 34 reps total

Finisher
Vogelpohl Rows
100/2x25

-JM-
08-26-2009, 05:20 AM
Incredible benching man. Truly inspirational.

Smashed that last of militaries too!!

Barbaccio
08-27-2009, 05:54 PM
8.27.09 (Week 2 Cycle 2) 5 rep
Squat
135x10
225x5
305x5
350x5
400x8 (Not a great rep day but considering I've been PRing for the last week and a half I'm guessing I was due for a down day. I was tired and lethargic and all my training partners are away on vacation so it showed. I also had to squat today rather than Wednesday due to some family obligations. So I made up Wednesday today and I'll make up today, tomorrow. Follow me? LOL)

Good Mornings
185/5x10 (Alternated Close and Wide Stance)

Abs

https://home.comcast.net/~abarbaccio/awesome.jpg

Dingus
08-27-2009, 08:21 PM
On geared squat day are you just in briefs? or more gear? Your template looks brutal and I love your attitude, best of luck.

Barbaccio
08-27-2009, 08:31 PM
Thanks Dingus. Geared squat day is whatever I feel like once I'm down there. I'm about 7 weeks out from my October meet so lately it's been mostly Full Gear and getting more and more weight on my back. Last week we were missing alot of the crew due to the Pro-Am so I did some briefs only box squatting. Basically the 5/3/1 is actually a 3/5/1 program I took away from some email with Jason Pegg. The 3/5/1 schedule allows for 2 down weeks (The 5 and the Deload week). So far it's kept me fresh and able to keep to both the raw and geared training up. Thanks for stopping in and I appreciate you following my journal! Are you doing 5/3/1 yourself?

Dingus
08-28-2009, 09:56 AM
I was doing the 5/3/1 but had surgery to repair the labrum in my right shoulder in June. I wasn't on the 5/3/1 for too long though. Once my shoulders back I might have to give it a shot again. Will you drop or cut down the raw training at any point before the meet?

Barbaccio
08-28-2009, 10:04 AM
Absolutely, but it will be by feel. I'm not training at all 2 weeks out. Maybe some very light blood flow stuff but nothing even remotely heavy. But I don't see a need to cut it much earlier because I don't think raw training fries you out nearly as much as geared. 2 weeks out I'll complete my 5/3/1 deload week and hit my geared meet openers. Take totally off the next week and then it'll be meet day.

Good luck with the shoulder. How's it feel since the surgery?

Dingus
08-28-2009, 01:03 PM
Absolutely, but it will be by feel. I'm not training at all 2 weeks out. Maybe some very light blood flow stuff but nothing even remotely heavy. But I don't see a need to cut it much earlier because I don't think raw training fries you out nearly as much as geared. 2 weeks out I'll complete my 5/3/1 deload week and hit my geared meet openers. Take totally off the next week and then it'll be meet day.

Good luck with the shoulder. How's it feel since the surgery?

The surgery went well. Everything seems to be going ahead of schedule...only problem will be the other shoulder now haha. Life lesson: don't play football. How do you like the double ply F-6? I haven't seen a lot of guys using them.

Barbaccio
08-28-2009, 01:06 PM
I love it. I use it right off the shelf, no customizations. I was using the Super Duper Phenom for my last couple of meets. Hit 800 in it. But I had done 750 in a single-ply F6 and didn't have nearly the same shoulder and wrist pain. So I switched back. The F6 is a great shirt. Katana is too much like a denim for me. Totally stops you at the bottom rather than give you some rebound.

Barbaccio
08-28-2009, 03:54 PM
8.28.09 Bench (Week 2 Cycle 2) 5 rep
135x10
225x10
300x5
345x5
395x8

Again a bad rep day but in all actuality this is a down week for me. I did the "I'm Not Doing Jack ****" template for accessories and got my ass out of the gym. Full geared squat day tomorrow and then on to the 5/3/1 week next week. Looking for some big numbers.

Travis Bell
08-28-2009, 03:56 PM
Is this a template you've come up with yourself Tone?

I often get lots of questions about creating a hybrid 531, which it appears you are doing if I read it correctly?

How do you feel it's working for you?

Barbaccio
08-28-2009, 04:15 PM
This is one Peggers came up with that I'm test driving a bit. He modified it to a 3/5/1 using the 2nd and 4th weeks as deloads so you can still go crazy with gear. So far it's been working great. I hit a straight week and a half of rep PR's on the 5/3/1 while still going full speed on my geared days. I do a 3 day split on the 5/3/1. So it like this:
Sunday: Off
Monday: Geared Bench
Tuesday: 5/3/1 Squat
Wednesday: 5/3/1 Bench
Thursday: 5/3/1 Deadlift
Friday: Off
Saturday: Geared Squat
Sunday: Off
Monday: Geared Bench
Tuesday: 5/3/1 Military
Start over again.

I can tell you it's brought my passion back for training, gives me the ability to focus on the one BIG end set each day, and I'm in better health. I love it so far and I'm not changing a thing.

Travis Bell
08-28-2009, 04:17 PM
Very cool. I bet you're in better shape! That's a lot of work! Looks like fun though, just good ol' fashioned heavy lifting. I'll be looking forward to how it turns out.

gatorman2k6
08-29-2009, 01:43 AM
Dude strong work in here! It is pretty cool to see one of the stronger guys on here using a 5/3/1 type program. I'll keep checking it out to get ideas and ask any questions. Keep up the good work.

Barbaccio
08-29-2009, 11:58 AM
8.29.09 - Geared Squat Day
135x3
225x3
345x3
455x1
545x1
635/3x1
725x1
775x1

Deadlifts
315x20

I have to figure out what the hell is wrong with me. I have been trying to put more and more weight on my back every week but it doesn't seem to be working out. My CNS is strange. I have to build a tolerance up to weight. I do it with the squat and the bench. The bench has been coming, the squat? No such luck. It's possible that all the raw squatting I've been doing is effecting me too. Twice today I was told I was starting forward rather than sitting back. I feel a bit desperate and hopeless. Sounds pretty non-hardcore and pussy but hey, it's how I'm feeling. Hoping to talk to Pegg a bit tonight about it and see what he thinks. I see guys like Danny Blankenship, Matt Wilson, and Ben Brand walk in after 2 weeks off and get under 1000 like nothing. I take time off and it takes forver before it feels like my body is ready again. Who knows, maybe I am being a pussy.

-JM-
08-29-2009, 02:04 PM
Whilst on a completely non comparitive level, I understand what you are saying about things not firing as they should.

Although, 'desperate and hopeless'....doubt it man. You know what you have to do.

Dingus
08-29-2009, 03:22 PM
I don't know if this is a good idea or not, but would you ever consider putting your raw squat on the same day, and just hitting it after your geared squat? Gear is the important part and you'd still be getting both in right? I did this in the past with some success, but I'm not at your level so I don't know.

Brian Hopper
08-29-2009, 09:28 PM
315lb Deadlifts for 20 after a geared up squat workout is crazy.

EatMyWay2TheTop
08-31-2009, 09:17 AM
You're strong as hell. I hope you can find what's wrong with your squat so you can get that 2500 total.

Barbaccio
08-31-2009, 07:24 PM
8.31.09 Geared Bench
Went in with my shoulders a little achy. After a talk with my crew I decided to try and push through it. If I need to take some down time, I'll do it on a raw day. Tonight was the hardest night I've had. 5 working sets. Very tough.
Warmups
Bar x azillionmillion
135x10
225x10
315x5
Shirt On
555x3 to 2-Board
595x3 to 2-Board
640x3 Full Range
660x2
690x2
Couldn't touch on any of the full range sets. Not too worried about it yet as the weight is very light. Trying to get 3 reps in but holding my air that long is rough.

Out of shirt
3-Board w/ Doubled Monster Minis
315x5
315x5
4-Board w/ Doubled Monster Minis
365x3

Barbaccio
09-01-2009, 05:26 PM
9.1.09 Deadlift (Week 2 Cycle 2) 5 rep
135x5
225x5
315x3
365x5
420x5
475x12 (Stopped rather than pull one more since my bicep felt funny. Turns out I should've gotten one *****ing more rep for a rep PR!)

GMs
185x10
135/2x15
(Tried to really come down fast and reverse. Blew up my lower back nicely)

Wilson Bands
Blue Band/2x25

Green Band Abs
4x25

Felt good today. I am supposed to finish my 5-rep week with Military's tomorrow but my shoulders are baaad. Thinking about maybe substituting rows instead. Thursday I am due to start my 5/3/1 week with squats. I freaking love this program. Found a great website today. Enjoy your reading! I laughed for an hour! (http://www.bumwines.com)

vdizenzo
09-01-2009, 05:59 PM
Where's the rehab work big guy?

Barbaccio
09-01-2009, 06:13 PM
What am I rehabbing Vin? Besides my shoulders which I may wind up having to rehab soon......

Brian Hopper
09-01-2009, 08:31 PM
9.1.09 Deadlift (Week 2 Cycle 2) 5 rep
135x5
225x5
315x3
365x5
420x5
475x12 (Stopped rather than pull one more since my bicep felt funny. Turns out I should've gotten one *****ing more rep for a rep PR!)

GMs
185x10
135/2x15
(Tried to really come down fast and reverse. Blew up my lower back nicely)

Wilson Bands
Blue Band/2x25

Green Band Abs
4x25

Felt good today. I am supposed to finish my 5-rep week with Military's tomorrow but my shoulders are baaad. Thinking about maybe substituting rows instead. Thursday I am due to start my 5/3/1 week with squats. I freaking love this program. Found a great website today. Enjoy your reading! I laughed for an hour! (http://www.bumwines.com)

Damn, those high rep deadlifts are crazy!!!

vdizenzo
09-02-2009, 05:24 AM
What am I rehabbing Vin? Besides my shoulders which I may wind up having to rehab soon......

Shoulder thing yes and your talk of your CNS handling weight on your back. I think your program is aggressive. I'm glad it's working for you. I just fear without some rehab/prehab stuff you might end up a little overtrained.

Don't get me wrong, your strength seems awesome. Just some thoughts after reading your training comments.

Barbaccio
09-02-2009, 05:50 AM
Thanks Vin. Thats why I moved over here, good advice from top level guys. The training is aggressive. I knew at some point I'd have to cut some things back. Thinking about pushing the Military day to a Heavy Row day instead. As far as the weight on my back. I have the strange issue with that. I am talking to Pegg about it but maybe I should finally use your damn number and give you a call. You around later tonight?

john bernor
09-02-2009, 10:54 AM
thanks Tone for all the support and your friendship over the last couple of years..i love ya and miss ya

-JM-
09-02-2009, 04:29 PM
Thats a lot of deadlifts. Awesome.

You get more out of the lighter GMs?

Barbaccio
09-02-2009, 04:55 PM
John, you are my boy!
Flynn, I get more out of everything. I have been doing this for years and I still feel like I just going in and "doing" is better than overthinking constantly. I like to have a plan before hand for my big stuff, and then just let accessories fall where they may.

Barbaccio
09-02-2009, 06:15 PM
9.2.09 Military Day (Week 2 Cycle 2) 5-Rep
Barx10
135x5
150x5
175x5
200x14

Tricep Pushdowns
95/2x25 & 1x30

Straight-Arm Pushdowns
115/3x10

Had to jet early tonight but I wanted to do some Face Pulls. Need to keep up with my rear delt work to balance out all the other work. I have a video of the 200x14 but Tim turned the phone so the VIDEO (http://www.youtube.com/watch?v=Qrq0UuL5umY) is on it's side.

vdizenzo
09-02-2009, 08:26 PM
Thanks Vin. Thats why I moved over here, good advice from top level guys. The training is aggressive. I knew at some point I'd have to cut some things back. Thinking about pushing the Military day to a Heavy Row day instead. As far as the weight on my back. I have the strange issue with that. I am talking to Pegg about it but maybe I should finally use your damn number and give you a call. You around later tonight?

I'll be around tomorrow night. Went to hang with Mom, Dad, and my Big Bro tonight. I was a good time.

Barbaccio
09-03-2009, 04:54 AM
Kewl, I'll give you a shout Vin! Thanks!

Barbaccio
09-03-2009, 04:58 PM
9.3.09 Squat (Cycle 2 Week 3) 5/3/1
135x5
225x5
315x3
350x5
400x3
445x6

Squat Machine
2 Plate a Side/5x10

Wide Grip Pulldowns
110/4x10

Quick and easy tonight. Off tomorrow and then down to Maryland to squat geared up Saturday. Big 5/3/1 week next week.

Barbaccio
09-05-2009, 03:58 PM
9.5.09 Geared Squat Day
Stayed with the single-ply Frantz squat briefs today. Basically raw.
Box Squats w/ Blue Band
Barx5
135x5
225x3
315x2
365/4x2
405/2x2
455x2
505x1

Deadlift w/ Monster Minis
225x2
315/2x2
405x2
495x2

Hammer Curls
40/3x10

Shrows
40/3x10

Felt good today. Need to stop being scared of the squat. I have 7 weeks to push.

Barbaccio
09-07-2009, 03:21 PM
9.7.09 Bench Day (Cycle 2 Week 3) 5/3/1 Week
Most of the crew was away today so we had to call off geared bench. Moved my raw bench day up one and Tim and I trained at Retro.
135x10
225x8
345x5
405x3
440x7 (HUGE PR!)
505x1

Boring But Big
Bench
185/5x10 These were tough. Tim and I went back to back. By the 5th set we were gassed and the last few reps were hellacious.

Shrows
80/5x10

Of all things, my biceps feel weak on the bench. Felt solid coming down, felt tight in my back and shoulders, but when touching, I felt my bis struggling to keep up. Need to get more hammer curls in. Strange feeling to have that as the weakness. Overall really happy though. 440x7 was well beyond what I'd hoped to get. I was ready to stop at 5 but said 1 more. 6 went easier than I though so I pushed for the 7th. 7th was work but I got it. Really happy.

Brian Hopper
09-07-2009, 05:18 PM
Congrats, that 440x7 is huge and then you hit 505x1!!! I would of gassed out after the 7 reps. Good job!!!

gatorman2k6
09-07-2009, 06:54 PM
440x7 is crazy! If you don't mind me asking, what are shrows? Keep up the good work!

Barbaccio
09-07-2009, 07:27 PM
440x7 is crazy! If you don't mind me asking, what are shrows? Keep up the good work!

I'm sure they have another name but I don't know what it is. It's pretty much a standing shrug and row. I try to touch my elbows behind my back and shrug at the same time. Hell on the lats, upper back, traps, and delts. One of my favorite movements.

gatorman2k6
09-07-2009, 08:13 PM
I'm sure they have another name but I don't know what it is. It's pretty much a standing shrug and row. I try to touch my elbows behind my back and shrug at the same time. Hell on the lats, upper back, traps, and delts. One of my favorite movements.

Oh ok, I think I have an idea of what it would look like. Keep up the good work man!

KarstenDD
09-07-2009, 08:25 PM
Big Tone, hitting some big numbers. Given any thought to your numbers at Sandi and Zane's?

Cricket_Fire
09-07-2009, 10:33 PM
Tone sucks. There it is

Cricket_Fire
09-07-2009, 10:34 PM
Although he may or may not be much much stronger than me....

-JM-
09-08-2009, 08:24 AM
440x7 suh-weet. Matches my PR....deadlift.

Your liftin'...it aint normal.

KarstenDD
09-08-2009, 01:39 PM
tone sucks. There it is

fact

Barbaccio
09-08-2009, 05:32 PM
9.8.09 (Cycle 2 Week 3) 5/3/1 Deadlift
135x5
225x5
315x3
420x5
475x3
530x7

Back Extensions w/ Green Band - 4x10
Hammer Curls - 70/2x8 40/2x15

Little beat up today and kind of surprised myself with the 7 reps.

Barbaccio
09-09-2009, 05:28 PM
9.9.09 (Week 3 Cycle 2) Military
Barx10
135x10
175x5
200x3
220x9

Incline Bench
185/5x10

Pushdowns
Tried something new tonight. Explosive pushdowns with looong negatives. Felt like someone was grabbing my triceps with ice pinchers.
95/4x10

Pulldowns to Sternum (Did these on the double pulley machine. Makes the weight feel heavier)
80/5x10

Barbaccio
09-09-2009, 06:40 PM
Earlier tonight after training was over I was thinking it was a shame to have the deload week coming after everything has been going so well. 2 hours later and I can't be happier. Laying here at home my shoulders are dead, my triceps feel like death, and I just feel beat, sore, and tired. 7 weeks out from the SSA meet on October 17th. Enough time to get one more cycle of 5/3/1 in and then kill all raw work 2 weeks out. Planned out perfectly.

scott rowe
09-10-2009, 11:59 AM
same **** different day. prob going to do york in nov. thinking about going 242 if i can gain the weight cutting is getting old but 245 might be hard to reach. hopefully it will make my bench stroke shorter.

Barbaccio
09-12-2009, 07:10 PM
9.12.09 Geared Squat
Another f'd up squat day. Gotta get out of my own head. The less I think the better squatter I become. Unfortunately, I think too friggin much. Not sure of the numbers today. We had to get in and out because we had guys doing meets today. Went in, put on the suit, warmed up, and started hitting squats. Nothing exciting here.
145x3
235x3
325x2
455x1
545x1
635x1
725x1
775/3x1

Ben Brizendine
09-12-2009, 09:40 PM
Sweet log bro. Subbed, Congrats on the bench pr. That is huge.

Barbaccio
09-15-2009, 05:39 AM
9.14.09 Geared Bench (Deload)
Speed Bench
135x10
225x8
335/5x3

Wide Grip Pulldowns
135/4x15

Front Raise/Side Raise/Curl
25/4x10

-JM-
09-15-2009, 06:41 AM
Bummer about the squats Tone. You'll get there though!!

Wasnt it VDizenzo that said...''if you think, you stink''

EatMyWay2TheTop
09-15-2009, 10:48 AM
9.12.09 Geared Squat
Another f'd up squat day. Gotta get out of my own head. The less I think the better squatter I become. Unfortunately, I think too friggin much. Not sure of the numbers today. We had to get in and out because we had guys doing meets today. Went in, put on the suit, warmed up, and started hitting squats. Nothing exciting here.
145x3
235x3
325x2
455x1
545x1
635x1
725x1
775/3x1

I understand you on the "too much thinking" stuff. Really loud music to prevent from thinking at all or even messing around (to some extent) with the guys I train with between lifts make sure I dont overthink it.

Sidior
09-15-2009, 10:53 AM
That is one epic bench!

sambone
09-15-2009, 11:03 AM
Tone put on a visior, you will squat better. Just sayin.

Barbaccio
09-16-2009, 05:03 AM
9.15.09 Lower Accessory Day
Wide Grip Straight Leg Deadlifts w/ Blue Band around the neck
225/4x10

Blue Band Kickbacks
4x10

Abs
95/4x25

Did more but for the life of me I can't remember what I did last night. So tired. Someone stole our sled. I have an idea who it is. Had to drop the 5/3/1. I was getting alot stronger raw as evidenced by the log here but my gear lifts (squat especially) weren't moving. I am really going to try to turn off this cycle and just trust and listen to my crew. I'm going to do a deadlift only meet in October because right now it's my absolute best lift. I'd like to see if I can get 775.

Barbaccio
09-17-2009, 09:03 PM
9.17.09 Upper Accessory
Bent Over Rows
135x10
225x10
315x8
405x5
495x6
495x5
Lockouts
675x1
765x1 (3-second hold)
855x0 (Not enough time between)
855x1 (8-second Hold)

Standing Wide Grip Rows
175/2x10
190x8
200/2x8

Standing Close Grip Rows
190/4x12

Face Pulls
160/3x10

Sebastian's
95/4x10

Hammer Curls
45/4x10

Great night tonight. It was nice to be able to train with a partner again and we were on the same page. Both pushed one another at different points. Good times. Great back pump, feeling strong as hell. Got a new job with a huge raise in pay today that helped fuel the great training. Came home to find we were having Sushi for dinner, then head over the 'rents to watch Survivor. Finally, I'm off tomorrow so I need to use the time to write a resignation and then hopefully use the 2 weeks vacation I have left for my final 2 weeks. Things are going well, let's hope my upcoming deadlift meet stays on course and my squat starts coming around.

Brian Hopper
09-17-2009, 09:25 PM
Congrats on the new job, a pay raise is always motivational!!!

Barbaccio
09-19-2009, 12:18 PM
9.19.09 Geared Squat Day
Raw Box Squats w/ Green & Blue Band
Bandsx5
135x5
225/4x2
275x2
315x2
365xmiss (Stapled bad. I planned on going 275/2x2 then 315 for a couple singles but Matt wanted to push me a bit.)

Full Gear Deadlifts
225x1
315x1
405x1
495x1
585x1
660x5
660x1 1/2 (Totally shot)

Seated Abs
130/4x15

Barbaccio
09-22-2009, 05:20 AM
9.21.09 Geared Bench
Raw Benching
Bar x a milli
135x10
225x8
315x5

4-Board
405x5
455x5
505x5
525x5

5-Board
525x5
550x5
605x3

Deadlift on Saturday destroyed my shoulders. Seems like the whole crew was a little off tonight so we pushed through and made it a quick night. Looking forward to being off Tuesday before hitting lower accessory day on Wednesday.

Cricket_Fire
09-22-2009, 10:48 AM
Congrats Tone, great to hear about the job/raise :)

Barbaccio
09-22-2009, 11:40 AM
Thanks Cricket, I feel like I talk to myself an awful lot in here. Nice to know someone is following...lol

Brian C
09-22-2009, 11:59 AM
Yo Tone, still good pressing for being "off" bro. Ill be giving you a call about Mondays. I should be able to make this Monday if you dont mind a 198er around lol.

gatorman2k6
09-22-2009, 03:59 PM
Good work in here lately. I always read your journal, just don't write much.

-JM-
09-23-2009, 01:45 AM
Super squats and deads Tone. 660x5 was ok I guess ;)

INSANE stuff in here!!!

DGabe24
09-23-2009, 11:16 AM
I just stopped in, read most of your journal...awesome strength big guy.

Im from Jersey too, I live in North (Passaic county) but go to school at Rowan University.

Maybe we can get a lift in together some time, I really need to lift with some new people tp help break some PR's.

Barbaccio
09-23-2009, 11:51 AM
Yo Tone, still good pressing for being "off" bro. Ill be giving you a call about Mondays. I should be able to make this Monday if you dont mind a 198er around lol.

Sure thing bro. We'd be happy to have you.


Good work in here lately. I always read your journal, just don't write much.

Thanks gator. I'm always in your log as well. Don't comment every time, but I like your work!


Super squats and deads Tone. 660x5 was ok I guess ;)

INSANE stuff in here!!!

660x5 had me pretty happy, but not as happy as if it was 700x5. I'm in your log faithfully as well Flynn. All you're missing is a good crew to train with.


I just stopped in, read most of your journal...awesome strength big guy.

Im from Jersey too, I live in North (Passaic county) but go to school at Rowan University.

Maybe we can get a lift in together some time, I really need to lift with some new people tp help break some PR's.

Sure bro, give me a holler sometime.

Sidior
09-23-2009, 11:58 AM
Killing it with training and a new job too! Great work in here.

DGabe24
09-23-2009, 12:07 PM
Sure bro, give me a holler sometime.

Awesome, sent ya a PM.

bald bull
09-23-2009, 01:18 PM
Looking strong big man

Barbaccio
09-23-2009, 05:26 PM
9.23.09 Lower Accessory
Beltless Sumo Stance GM's
Bar x a milli
135x5
225x5
275/5x3
315x5

Sumo Stance Romanian Deadlifts
225/2x15
Close Stance Romanian Deadlift
225/2x15

Blue Band Hamstring Curls
3x15/per leg

DGabe24
09-23-2009, 06:17 PM
Nice workout man, hamstrings must be fried. Hit u up with a friend request on facebook, hopefully we can get this lifting thing started asap. Im dyin to lift with some strong guys.

Barbaccio
09-24-2009, 06:13 PM
9.24.09 Upper Accessory
Wanted to floor press but shoulders were hurting. Stopped and moved over to do some boards.
3-Board Close Grip Bench
135x10
225x10
315x10
405/2x6

Bent Over Rows
315/4x10

Wide Grip Pushdowns
115/3x10

Vogelpohl Rows
100/4x10

Face Pulls
100/4x10

Barbaccio
09-26-2009, 12:57 PM
9.26.09 Squat Day
Raw Box Squat w/ Blue Bands
135x3
225x3
315x2
405/4x2
455/2x2

Deadlift (Briefs Only)
315x1
405x1
495x1
585x1
635x1
700x2
Second one got ahead of me forcing me to adjust mid-pull. Really pissed me off cause I know I had one or two more in me. I'm on par to break the 765 SHW gym deadlift record in October.

Standing Abs
130/4x25

Dingus
09-26-2009, 02:59 PM
Nice job Tone, props on the new job too.

DGabe24
09-26-2009, 05:36 PM
Hey man, I gave ya a ring on Thursday, didnt want you to think I skipped or anything. Not sure you got my voicemail, but Im definitely free to bench on Monday so if that's cool maybe shoot me a PM with the time.


Nice pulls by the way man, gonna own that meet.

-JM-
09-26-2009, 05:55 PM
Second one got ahead of me forcing me to adjust mid-pull. Really pissed me off cause I know I had one or two more in me. I'm on par to break the 765 SHW gym deadlift record in October.

Do it......quit ****in' around big guy!!!

Barbaccio
09-28-2009, 07:20 PM
9.28.09 Raw Bench
135x10
185x10
225x5
315x5
405x3
2-Board
425x5
455x5
3-Board
505x3
525x3
4-Board
545x3
605x2

New guy DGabe24 came to train tonight. So far he fits in well. Strong kid! Hit an easy 345 tonight @ about 205.

DGabe24
09-28-2009, 07:52 PM
"So far" I fit in well lol Hopefully nothing changes there man, I had more fun tonight than Ive ever had lifting.

You and your crew couldnt have been nicer man, Im pumped for what the future has in store.

When ya get a sec, heres the reminder for that book / excel spreadsheet heh


Thanks again man, Im on cloud 9 right now from liftin with you guys. Like a little ****in kid in a candy store.

Cricket_Fire
09-28-2009, 08:10 PM
Strong board work Tone! Militia style boards?

ShooterX
09-29-2009, 08:56 AM
Do you know i learn/steal alot of ideas from this Journal?

-JM-
09-29-2009, 09:01 AM
Awesome benchin' Tone. How you getting on since stopping the 531 element?

Barbaccio
09-29-2009, 10:25 AM
Thanks Flynn. Still too early to say. I've only been off it about a week. I have a deadlift only meet in 2 weeks then after that we'll see how geared training goes.

john bernor
09-29-2009, 12:00 PM
looking super strong Tone,,looking forward to seeing u oct 17th,,GOD BLESS

Barbaccio
09-29-2009, 05:03 PM
John, thanks man. It's an honor everytime you come check out my log. I will definitely need your support in October. My training partners all have weddings and other important dates so I'll be coming up with just me and Mike "Get Nasty" Romeo. It'll be great to see you and the crew!

Barbaccio
09-29-2009, 05:06 PM
9.29.09 Lower Accessory Day
Inzer Preds and Single Ply Hardcore (Trying to just get some reps in the suit but couldn't get down at all)

Preds Only
225/10x1

Speed Pulls off 4 matts
225/10x1

Hardcore Only
225/5x1

Romanian Deadlifts (Wide Grip)
225/3x15

Pull Throughs
95/4x15

Standing Abs
130/4x25

DGabe24
09-29-2009, 05:06 PM
So lets see what the workout looked like today, Im about to go hit it in 2hrs or so.


Not sure u saw my other post, cause its on the previous page, but I do think 5/3/1 would be good for me. Until I hop into gear, I dont see any other routine giving me better results. I'd still really like to lift with you guys whenever possible.

Cricket_Fire
09-29-2009, 05:20 PM
What is a "Hardcore Only"?

Barbaccio
09-29-2009, 06:53 PM
Cricket, the Inzer Hardcore Deadlift Suit.
Dave, you didn't give me an email addy to send to.

Barbaccio
09-29-2009, 06:55 PM
Do you know i learn/steal alot of ideas from this Journal?

Dude, that means a lot Shooter. Glad you get some ideas, hopefully they work out well for you! You gonna be at Sandi's in October?

Barbaccio
10-01-2009, 05:36 PM
10.1.09 Upper Accessory
Had to get in and get out today as my daughter was getting dropped off at 6 and I got done work at 5. Left me with about 1/2 an hour to train.

Dumbbell Rows
100/4x12

Pushdowns
95/4x15

Sebastians
115/4x10

DGabe24
10-01-2009, 06:09 PM
Im gonna give those wide-grip pushdowns a shot tonight, see how they workout.

Gonna do some light benching with 225-275 to help practice form.

Startin 5-3-1 on Monday, im already thinkin about killin that last set.


Hows the new job goin?

Barbaccio
10-03-2009, 12:18 PM
10.3.09 Squat Day
Box Squat w/ Blue Bands (Still in single-ply briefs)
135x5
225x3
315x2
405/5x2
455x2
505xmiss

Full Gear Deadlift (Working on getting down)
505/10x1

Brian C
10-05-2009, 05:30 PM
Hey Tone. I wanted to call and hit bench with you guys today, but had to attend a mandatory training meeting tonite for work. Ill call you at the end of the week and try and meet you Monday. Im still very interested, god knows I need to work on my bench lately..

DGabe24
10-05-2009, 10:09 PM
Damn man, really wanted to go with you guys...had to use every ounce of discipline to study for my Organic Chem II test instead.

5/3/1 went very well, looking forward to training with you guys next week.

Barbaccio
10-06-2009, 09:37 AM
Brian, talk to you soon. Dave, good job man. You've got your priorities straight. You were missed. See you next week.

Barbaccio
10-06-2009, 09:42 AM
10.5.09 Bench Day
Really kind of coasting till the meet on the 17th. Did enough to work but not enough to hinder my recovery. I want to pull big numbers.

Bench
135x10
225x8
315x5
2-Board
405x5
425/2x5

Close Grip
315x10

Brian Hopper
10-06-2009, 10:45 AM
10.1.09 Upper Accessory
Had to get in and get out today as my daughter was getting dropped off at 6 and I got done work at 5. Left me with about 1/2 an hour to train.

Dumbbell Rows
100/4x12

Pushdowns
95/4x15

Sebastians
115/4x10

What are "Sebastians"?

Barbaccio
10-07-2009, 05:14 AM
Sebasitan's are like front raises but harder. Take the bar off the rack. Hold it so the bar is on your belly button. Swing the bar up till it's even with your eyes. Then let it fall but only back to your belly button, no lower. I used to have a video of them up on YouTube but I think i took it down awhile ago. I'll have to see if I can get you video. These things will DESTROY your shoulders so if you do these you won't need to do a whole lot more front delt. Just hit rears and you're done.

Cricket_Fire
10-07-2009, 09:09 AM
I think he might show them on of the Underground Strength DVDs.. I feel like I've seen them before haha

Nice work Tone; tear it up at the Asylum!

Barbaccio
10-07-2009, 05:51 PM
10.7.09 Upper Accessory
Taking it a little bit easy for the next 2 weeks but need to get at least some work in.
Military
Barx10
135x8
185x5
205x5
225x3
275x1 (Almost passed out on this one. Really lost alot on these since coming off 531.)

Sebastians (Here's the link for those wondering how to do them (http://www.youtube.com/user/Barbaccio#p/a))
95/4x10

Wide Grip Pushdowns
75/4x25

Curls
50/3x10

Abs
130/4x25

KarstenDD
10-07-2009, 06:46 PM
What's the weight at Tone? Going to have to diet to make superfats?

Barbaccio
10-08-2009, 05:23 AM
Today I'm about 372. I am monitoring it. Since I'm only deadlifting at this meet I have to watch where the weight is at so I don't get stuck trying to get down. Pre-bloat I was hovering in the lower 360's.

Stumprrp
10-08-2009, 07:21 AM
your jacked dude lol

Clifford Gillmore
10-08-2009, 08:23 AM
372? Light weight. Freakin' nice work big guy.

Barbaccio
10-08-2009, 05:33 PM
10.8.09 Upper Accessory (Again with the taking it easy ****. I feel like an ass.)
Incline Bench
135x10
225/4x10

Face Pulls
100/3x15

Standing Wide Grip Rows
100/3x15

Vogelpohl Rows
100/3x15

DGabe24
10-12-2009, 09:54 PM
AWESOME work tonight Tone, you tore that **** up. Never seen such nice handoffs haha




In all seriousness, thanks again for lettin me tag along...really startin to feel like part of the crew. Great night too, Im really happy with how things are looking.

Coke
10-14-2009, 08:54 AM
Anyone working in with you should be considered very lucky...can't get over your dominating appearance man.

DGabe24
10-14-2009, 01:22 PM
Anyone working in with you should be considered very lucky...can't get over your dominating appearance man.

Once you get to know him....you realize how soft he is. :p



The chain necklace definitely adds to the badass appearance though haha

brihead301
10-15-2009, 09:02 AM
I doubt I'd be able to be able to make it a steady thing training with you guys, because I'm mostly a loner when I train, but I have to at least come check it out one of these times since you're right in my hometown. Is it a person's house that you train at in Philly, or is it a gym?

Barbaccio
10-16-2009, 04:59 AM
10.16.09
Heading to NY today for the meet. Weight is about 375. Came off a certain supp a week ago because I was gaining way too much weight. Feeling really good. Trying to gather enough focus to do SOMETHING at work this morning. I'm actually just looking forward to the crab fries they're bringing in at 11:30. I think I'm jetting right after that.

-JM-
10-16-2009, 05:08 AM
Best of luck this weekend Tone!

375...mercy!!

Brian C
10-16-2009, 02:36 PM
Best of Luck Bro.

DGabe24
10-16-2009, 02:44 PM
Kill it man...make sure to get that hip flexor / groin plenty of warming up.

Barbaccio
10-18-2009, 03:22 PM
10.17.09 Deadlift Meet
Travelled up 4 1/2 hours to Iron Asylum in Tribes Hill, NY. 4 1/2 hours in a small rental car. Suprisingly enough, my hips weren't that bad. Weighed in at 375. Usually at these meets if I'm not lifting I'm backspotting, handing off, and handling a few people. This time, I had to sit and judge and try to stay relaxed. I don't know how single-lift lifters do it. It was awful trying to sit and wait.

Opener was 700. I had doubled this easy in the gym and felt it was a very safe opener. My plan was to go 700-750-770 and then maybe see how I felt and take a shot at 800.

700 (http://www.youtube.com/user/Barbaccio#p/a/u/2/6_wD2oARr94)

That went so well I decided to skip 750 to try and conserve energy for 800. I went straight to 770. This was the pull I'd need to make it on the gym wall.

770 (http://www.youtube.com/user/Barbaccio#p/a/u/1/U1cY0a9Bk9s)

I was really happy to have had it go that well but should have known I was pretty spent both physically and mentally but I decided to give 800 a try anyway. From what I see it looks pretty strong off the floor but I stall at the knees. Looks like rack pulls are in order.

800 (http://www.youtube.com/user/Barbaccio#p/a/u/0/1d55S8Izsxw)

As usually a great meet thanks to Sandi & Zane at Iron Asylum Gym. The SSA is a great place to lift and the people are incredible.

john bernor
10-18-2009, 04:43 PM
absolutely amazing,,Praise God,,great seeing a great friend hit a big lift,,i miss ya

KarstenDD
10-18-2009, 05:28 PM
Killer pull Big Tone.

sambone
10-18-2009, 06:02 PM
Good **** Tone. Wish I could have been there. The next one for sure.

Cricket_Fire
10-18-2009, 06:43 PM
Congrats Tone - huge pull! Glad to hear your dead is finally starting to come together!

vdizenzo
10-18-2009, 07:46 PM
Fantastic pull big man. Congratulations.

Clifford Gillmore
10-18-2009, 07:52 PM
"**** Yeah!!"

LOL, awesome pull Tone. Very cool to see you set-up with your height.

DGabe24
10-18-2009, 07:59 PM
Damn man I've been wondering all weekend how things went. 770 is sick bro...back at it tomorrow?

sambone
10-19-2009, 07:59 AM
http://www.powerliftingwatch.com/node/12884

Chris Rodgers
10-19-2009, 09:04 AM
Great pull big Tone!!! I remember when you were getting so frustrated chasing 700. It's great to see you just freaking smash 770!! 800 is near my big ogre of a friend!

Brian C
10-19-2009, 09:27 AM
Congrats Tone! You F'n killed 770. #4 on the watch list. Sick bro

Dave Schwab
10-19-2009, 12:36 PM
Damn nice Tone! 800 will fall soon, now that you know how it feels off the floor.

Coke
10-19-2009, 03:29 PM
That's awesome man, major props!!

Barbaccio
10-19-2009, 05:59 PM
10.19.09 Bench
Raw Bench
135x10
225x10
275x10
315x5
365x3
405x3
425x3
455x3

3-Board
405/3x10

Wide Grip Pushdowns
95/2x25

Wide Grip Rows
145/3x15

DGabe24
10-19-2009, 06:01 PM
Good to have ya back movin some weight around man. Another solid day with you guys.


Gonna start mentally gettin ready for my pulls on Wednesday, Ima tear them up.

Barbaccio
10-20-2009, 05:28 AM
It was great to be back man. Nothing like getting back under it. The whole crew looked great today. Sammy and Tim had really good days in the shirt, you looked great raw with another rep PR I believe? And Chris really manhandled some decent weight. His pauses were real strong. Good to see with everyone going into a meet in 3 weeks.

Brian Hopper
10-20-2009, 07:44 AM
Nice pull Tone!!!!!!!

brihead301
10-20-2009, 08:57 AM
Awesome deadlift meet. That 800 was so damn close, and you smoked the 770! I notice a lot of people pull sumo. Can you typically pull more weight sumo then conventional?

-JM-
10-20-2009, 10:42 AM
Nice ****in' pulls Tone!!

Sidior
10-20-2009, 11:06 AM
Fantastic pulling! I need to get my ass down to another SSA meet soon.

Barbaccio
10-20-2009, 11:25 AM
Awesome deadlift meet. That 800 was so damn close, and you smoked the 770! I notice a lot of people pull sumo. Can you typically pull more weight sumo then conventional?

Some can, some can't. Strangely enough though, one seems to help the other. I pulled most of my training conventional. I did my speed training with bands sumo but almost all my other pulling was done conventional. It just feels better for me and my hips are pretty strong.

ScottYard
10-21-2009, 11:29 AM
Hey you big giant bastard. Are you going to be at Kates meet in november?

I might need some one to block the sun from coming into the gym!

Barbaccio
10-21-2009, 11:54 AM
Yep, I'll be there. Whole Dynamo team is competing in that one. Should be a huge freaking meet.

Barbaccio
10-21-2009, 07:26 PM
10.21.09 Deadlifting
Conv. Deads
135x5
225x5
315x5
400x5
460x5
520x5

Pullthroughs
95/3x12

Standing Abs
3x25

I'm probably trying to get back on the horse too early in terms of deadlifting. I wanted to just start training again this week so I pulled. I've gotten 530x10 before and tonight the 520x5 felt like death. Even the 400x5 hurt my hands. Decided to just back off on accessories and save it for squat day on Saturday. I've got what I think could be a very interesting training cycle planned out so we'll see how it goes. I'm sure there will be changes and adjustments, but I'm looking forward to trying to plow though this for a meet in February.

Coke
10-22-2009, 08:39 AM
Good deal dude, putting yourself ahead of schedule.

Brian C
10-22-2009, 10:21 AM
Yo big man we at Rocks this Monday?

Barbaccio
10-22-2009, 07:47 PM
Brian C..yes we're back!
10.22.09 Bench Accessory
3-Board Close Grip w/ Doubled Purples
Barx10
135x10
225x10
295x5
315x5
365x2

Sebastians
135x8
115/2x10

Face Pulls
115/3x15

One Arm Rows
50/2x25

The reps on the one arms at the end killed me. I've never felt my lats like that and it was only 50lbs. I'd like to keep doing those for awhile and see what effect it has. Really happy with my performance tonight. Can't wait till squat day Saturday.

Coke
10-23-2009, 07:54 AM
No doubt, them high reps is some killer ****.

Barbaccio
10-24-2009, 11:52 AM
10.24.09 Squat
Box Squat w/ Blue Band (Using only light single-ply Frantz briefs)
Barx5
135x5
225x3
315x2
405/8x2

Speed Deads
Used all different foot position. From heels together to wide sumo.
405/8x1

That was it. I'm still pretty beat. Hoping I can get some recovery this weekend and hit the bench again on Monday. Next week is a down week for most of my training partners before their meet on November 7th. Really looking forward to seeing alot of our guys hit big numbers.

Barbaccio
10-27-2009, 05:19 AM
10.26.09 ME Bench (2nd Week)
2nd Raw Week
Bar x a milli
135x10
225x10
315x6
385x3
405x3
420x5
Not a great week as I've hit 440x7 but I'm coming off and feel every bit of it.

3-Board
455/3x5

That was it for the night. My partners all have a meet coming up next week. They like to get out of the gym quick so I obliged. I'll make up the accessories later this week.

-JM-
10-27-2009, 06:11 AM
That benchin is still monstrous by any standards.

Frustrating though I am sure.

brihead301
10-27-2009, 07:11 AM
Is 440 x 7 your best ever?

Barbaccio
10-27-2009, 07:36 AM
Yep, I went in that day hoping to get 4. Somehow I had a great day and got 7. I felt strong as hell that day.

Barbaccio
10-29-2009, 07:16 AM
10.28.09
Feeling like shiiiiiiiiiiit. Have a really bad cold that's got me down for the count. My head feels like a brick. Might explain the ****ty night I had on the bench Monday. Hoping I feel better by Saturday to squat otherwise, I'm not going near any of my training partners. They've got a meet next weekend and I don't want to **** them up.

DGabe24
10-29-2009, 07:17 AM
10.28.09
Feeling like shiiiiiiiiiiit. Have a really bad cold that's got me down for the count. My head feels like a brick. Might explain the ****ty night I had on the bench Monday. Hoping I feel better by Saturday to squat otherwise, I'm not going near any of my training partners. They've got a meet next weekend and I don't want to **** them up.

Damn big guy, sorry to hear that. You taking anything to help?? I think a few days off from the weights, with some quality sleep should do the trick. Unless it's past those stages already :drooling:

Brian C
10-29-2009, 10:19 AM
Sucks

sambone
10-30-2009, 11:49 AM
I'll be staying farrrrr away. Feel better bud.

Cricket_Fire
10-30-2009, 12:07 PM
Sucks to hear dude; we've been dealing with the same **** up here

Barbaccio
10-31-2009, 11:35 AM
10.31.09 ME Squat
Straight Weight Box Squats (Using only light single-ply Frantz briefs)
Barx10
135x5
225x3
315x2
405x2
455/2x2
505x2
545/2x2
600x1 (Huge PR)

Rack Pulls from Pin 3 (Below the knee) w/ Quaded Monster Mini
Sumo
Barx5
135x5
225x5
315x5
405x3
455x3
Conventional
315x3
275/2x5

Clifford Gillmore
10-31-2009, 01:20 PM
600lbs in just light briefs is friggen sweet. Congrats on the PR.

Barbaccio
10-31-2009, 04:15 PM
Thanks Risk. I was really happy with that. Especially after being sick all week. The briefs are basically UnderArmour. I can literally get in a catchers stance with them. They give no support at all. So for all intents and purposes I'd say it's raw. But still, they are "briefs" so I can't.

-JM-
10-31-2009, 06:27 PM
Congrats on the monster PR Tone. Heavy duty.

Coke
11-01-2009, 11:48 AM
Congrats on the monster PR Tone. Heavy duty.

Same here man, major props!!

Brian C
11-01-2009, 06:58 PM
Nice squatting dude. Those quad mini pulls are sick too. Gotta get down there with you guys soon. Monday looks like a no go for me at Rocks. The city is holding us on 12 hour shifts because of the Phillies game. A small chance I might be able to sneak over, will see.

Barbaccio
11-02-2009, 06:05 PM
11.2.09 Raw Bench
Knew it was going to be a good night once I started warming up. Things felt really easy.
135x10
225x10
315x5
350x5
405x3
445x5 (Not a PR but again, I still have a cold so I was really happy!)

3-Board
425x5
455x5
475x8

Rolling Thunders
65/3x12

Standing Rows
160/3x10

Brian Hopper
11-02-2009, 06:17 PM
What are rolling thunders?

DGabe24
11-02-2009, 07:22 PM
Looked solid tonight man, things are lookin real smooth again. I see some PRs in your future big guy.

Coke
11-03-2009, 10:46 AM
Impressive stuff there Tone, like seeing you go at it this way.

scott rowe
11-04-2009, 11:20 AM
hey see do a meet and your famous again. maybe it is time for me to train for another. but finish this one.

Barbaccio
11-05-2009, 07:23 AM
11.4.09 Deadlift
Bad training day overall. Just had no drive. Wound up barely doing anything.
135x10
225x3
315x3
410x5
465x3
520x5

Shrows
100/4x12

Granted I have alot on my plate. Tons going on at work, still working on shaking this cold, my partners meet coming up, and I'm working on buying a house. But still, there really is no excuse for that kind of day. I did nothing.

brihead301
11-05-2009, 08:13 AM
The day when I consider doing 520 x 5 for deads "not doing much at all" will be a good day.

Clifford Gillmore
11-05-2009, 05:12 PM
Granted I have alot on my plate. Tons going on at work, still working on shaking this cold, my partners meet coming up, and I'm working on buying a house. But still, there really is no excuse for that kind of day. I did nothing.

Thanks for the video of the shrows Tone, definately helped!

I feel you on having **** effect you in the gym, I'm buying a house, dealing with wedding **** and busy as hell at work getting ready for christmas. Props for just getting in the gym.

JPanella
11-05-2009, 09:26 PM
Tone, are you coming to the IPA meet in Newark on Jan 30th?

Barbaccio
11-06-2009, 12:54 PM
Yeah I'll be there Joe.
11/5/09 Upper Accessory
6-inch Lockouts
225x5
315x5
405x5
455x3
495/4x3
545x3 (http://www.youtube.com/watch?v=SE9_WCm9Ua4) <--Video

Seated Close Grip Rows
260(Rack)/4x12

Done. Really just can't focus this week. Had to leave the gym to sign papers for the house. Just have too much going on. Papers are signed and now I just have to wait 60 days. Training partners meet is tomorrow so that'll be done. Looks like I'll be back in full form next week.

Coke
11-06-2009, 07:30 PM
It would be nice to see a pic or two of your new home when the time comes, good luck there dude.

Outrageous lockouts...took a look at your other vids, they were killer as well.

Clifford Gillmore
11-06-2009, 11:31 PM
It would be nice to see a pic or two of your new home when the time comes, good luck there dude.

Word, after all the **** I'm going through it would be nice to see someone get into a new place!

Barbaccio
11-09-2009, 07:34 PM
11.9.09 Shirted Bench
135x10
225x8
315x5
405x3
Shirt On
545x3 to 3-Board
625x3 to 3-Board
645x3 to 2-Board
660x3 to 1-Board
680x3 Full Range

Board Work
505x5 to 4-Board
505x5 to 4-Board
585x3 to 5-Board (Had a little problems staying stable. Need to fix my feet.)

DGabe24
11-09-2009, 07:53 PM
Great work tonight man. Everyone's in a groove, was an awesome night tonight.

Barbaccio
11-10-2009, 06:04 AM
Yeah it was a good night all around. Chris impressed me with his technique. He picked it up quick. Stays in his arch, keeps his heels down, his press is gonna move up quick! Andrew was a little overwhelmed for his first time but I fully expect him to settle in nicely. He definitely has enough drive to stay with it. Missed Brian C last night. Wouldn've been nice to see him after all the help he provided on Saturday. Great night!

Brian C
11-10-2009, 07:37 AM
Sorry I missed you guys this week. It was my week to work nightwork...sucks. I was happy to help the crew on Saturday. Everyone did awesome. I'm leaving for San Diego Wednesday to Monday so I need tofind a gym out there. Ill need to talk it over with you Tone about getting a game plan together and getting my azz in a full meet. Nothing but up from here.

Brian Hopper
11-10-2009, 07:59 AM
11.9.09 Shirted Bench
135x10
225x8
315x5
405x3
Shirt On
545x3 to 3-Board
625x3 to 3-Board
645x3 to 2-Board
660x3 to 1-Board
680x3 Full Range

Board Work
505x5 to 4-Board
505x5 to 4-Board
585x3 to 5-Board (Had a little problems staying stable. Need to fix my feet.)

Awesome work Tone!!!!! What shirt are you using?

Barbaccio
11-10-2009, 08:00 AM
Sounds good bro. Give me a call tonight and we'll talk numbers. I'll plug those into the spreadsheet I have for the training cycle I'm doing and we'll get it figured out. I can make sure the next 2 weeks are raw work so you can get it done while you're not with us. Give me a call around 8:30 or so eh?

Barbaccio
11-10-2009, 08:03 AM
Thanks B! I'm using a double F6. I did 750 in a single-ply so I'm guessing this should put me in the 8's. Last (and only) 800 I did was in a Super Duper Phenom. That shirt KILLS my shoulders so I've trying out the F6 again. Since I'm not sponsored by anyone, I figure I can use whatever I think will work best for me. LOL This was my first week back in the shirt in a LONG time. 680 felt easy. Over the next few weeks I work up to about 740x3 and then cut the reps down to doubles up to about 780. By that time I should be ready for my next meet. Sorry I've been lax in getting into your journal man. Lots going on and been all I can to even keep up with my training partners. I'll check you out now!

Coke
11-10-2009, 08:16 AM
Dayum, now that's the Tone we all know!!

Brian C
11-11-2009, 08:34 AM
Yo just saw your post ^^ ill call you this week and will plug those numbers. Im hooked up with a gym out there so training should be on point(hangovers and all lol)

Barbaccio
11-11-2009, 05:25 PM
11.11.09 Deadlift
Was supposed to be a down week but with last week being a wash I felt like I needed to do something this week. It was great to be back training full speed with Tim. Alot easier to push and stay motivated with your training partner next to you.
Sumo Speed Pulls
135x3
225x3
315x1
365/10x1

Sumo Pulls of a 4-inch Box
325/10x1
God these felt like I was reaching into a pit....

Back Extensions w/ Green Band
3x10

Kroc Rows
55x40L-36R

t gale
11-11-2009, 06:04 PM
Great work tonite. Looking forward to training with you a little more this training cycle. Just a little scary because we don't seem to know when to back it off, when training together.

DGabe24
11-11-2009, 06:48 PM
Come to think of it, I dunno if I've seen you guys pull together. I can only imagine how intense that is lol

Barbaccio
11-12-2009, 08:11 PM
11.12.09 Bench Accessory
6-inch Lockouts with Average & Monster Mini
135x10
225x5
315x5
405x5
455x5
505x14! My pec tie-in was shot. Wrist felt a little tweaked but pushed through it.

Sebastians
115/3x10

Wide Grip Pushdowns
95/3x25

Going on 3 straight days of listening to Rammstein. Training is more of a violent attack. Hoping I can carry this into Saturday. I still haven't gotten my suit sent back since I left it in Tribes Hill so I'm going to be box squatting again. Gotta get ahold of Zane to send the suit and briefs back.

t gale
11-12-2009, 08:29 PM
Great work tonite. Man can't believe you didn't get your stuff back yet. That stinks.What no vids? Were they that bad?

NickAus
11-12-2009, 08:35 PM
Du Hast!

Barbaccio
11-13-2009, 05:03 AM
Not Zane's fault Tim, it's mine. I haven't PM'ed him the addy to send it to. He's gonna send it out Monday for me so I'll have it for next week. Great job last night. Didn't try to undercut you with the last set, just didn't realize I was going for broke till I was under it. You definitely had about 8-12 in you. The first 5 looked real easy. 700 is already yours. We just need to get you in a shirt to do it.

Brian Hopper
11-13-2009, 07:30 AM
Awesome job on the lockouts tone!!!

Barbaccio
11-13-2009, 08:53 PM
Here's some video of the lockouts Thursday night! (http://www.youtube.com/watch?v=x15HscUlJCA)

Barbaccio
11-15-2009, 07:47 AM
11.14.09 Squat
Supposed to be a down week. Didn't quite end up that way. I felt good so no big deal.
Box Squats w/ Blue Band
135x5
225x5
315x2
405/8x2

Rack Pulls Below The Knee w/ Quaded Monster Minis
365/5x3

GHR w/ Monster Mini around the neck
3x10

Took Dave G down for his first day today. He did really well squatting 455 raw. Seemed to fit in well with the crew. Keep an eye on his journal. Once we finally get him in some gear he's going to be someone to watch. He's got a strong raw base already and that always lends itself well to going to gear. It's going to be an interesting few months watching the new guys grow and develop.

DGabe24
11-16-2009, 07:08 PM
Really appreciate that man, means a lot comin from you.'



Im expectin no less than 700 for a triple next Monday.

Barbaccio
11-17-2009, 05:16 AM
11.17.09
Learning to follow my program. Tonight was supposed to be a down week. Mentally I felt great so I decided I'd skip the down week and go 645/660/680/700. Umm..mental, meet physical. My body shut down at 405. 2 hard weeks of benching and 2 hard weeks of lockouts and I had nothing. So I took the down week after all. Actually kind of happy about it because it means I'm right were I should be with my program so far. The deload tonight should have been 160/200/240 for about 5 reps each. Instead, thinking I was going to shirt, I did this:
Bench
135x10
225x10
315x5
405xooooh **** 1. LOL

So...while the rest of the crew was having a pretty kick ass evening, I practiced my deadlift lockouts and handed off.

-JM-
11-17-2009, 05:19 AM
Glad to see that even guys like you even have trouble doing the 'right' thing sometimes.


Umm..mental, meet physical

Ha ha, summed up nicely.

cvizzy
11-17-2009, 07:41 AM
So...while the rest of the crew was having a pretty kick ass evening, I practiced my deadlift lockouts and handed off.

You were spot on with those hand-offs Tone, great form lol. I know it ate you up not to throw some weight around, next time big guy.

sambone
11-17-2009, 08:03 AM
You made the right choice by going easy, even though I know it was hard for you. You'll be chomping at the bit by the time next monday rolls around. It was a good night for everyone all around. Can't wait for your meet.

Brian C
11-17-2009, 09:53 AM
Cant wait to get back in there with you guys and train bro. Cali was a good trip for me mentally and now im ready to take it to another level.

Barbaccio
11-19-2009, 05:35 AM
11.18.09 Deadlift
Deload week but I was REAL lazy...
135x5
225x5
275x5
335x5

I suck.

sambone
11-19-2009, 07:18 AM
Hey at least you did some awesome coaching. I'm really excited to see where his pull goes now.

Barbaccio
11-20-2009, 05:14 AM
11.19.09 Upper Accessory
Speed Bench w/ Quaded Mini's
225/6x3
275/2x3

Face Pulls
4x10

Vogelpohl Rows
4x10

Coke
11-20-2009, 08:49 AM
Good deal staying on track with those consecutive and concentrated efforts.

Barbaccio
11-21-2009, 04:13 PM
11.21.09 Squat
Box Squat w/ Blue & Purple Bands
315/4x2
365x2
405xmiss

GHR
3x8

Got home. I have my daughter this weekend, had to train, and I'm going to miss most of tomorrow since the crew has a meet in York, PA. Won't get to spend as much time with her as I'd like this weekend but at least next weekend is Thanksgiving.

KarstenDD
11-22-2009, 08:55 PM
I felt both very safe and comfortable in your luscious arms.

Barbaccio
11-23-2009, 04:14 AM
You should, you wound up there often enough. LOL

Barbaccio
11-23-2009, 08:48 PM
11.23.09 Bench
135x10
225x8
315x5
365x3
405x4
Shirt On. Realized I left my belt in Maryland. Put the shirt on anyway to give it a go.
645x3 to 2-Board
Shirt rode up high but I really wanted to get some work in tonight. Decided I'd go to a 3-Board to try and stop the shirt from riding so high and see what I could do.
680x3 to 3-Board
Shirt still rode up but not too bad.
720x2 to 3-Board Alot better. Weight felt real light. Figured I'd just put some weight in my hands and see what it felt like.
755x1 to 3-Board Very easy. Can't wait to start going full range and see how I look!

DGabe24
11-23-2009, 09:05 PM
Despite your shirt tryin to choke you out, you still smoked those weights man. looked great tonight, and i mean that..im not like Tim lol

cvizzy
11-23-2009, 09:35 PM
Good **** Tone, can't wait to see those numbers come January

-JM-
11-24-2009, 07:34 AM
You took my 3 lift total to a 3 board. Nice.

Crazy lifting Tone. Impressive as hell.

brihead301
11-24-2009, 08:52 AM
Holy 755 bench you crazy bastard!! I don't really have anything else to say other then you are a beast!

ScottYard
11-24-2009, 09:18 AM
Tone, Do you feel the speed bench has helped your raw bench?

Im contemplating starting this back up.

Cricket_Fire
11-24-2009, 10:52 AM
and see how I look!
Not pretty, that's for sure

Strong benching Tone

Barbaccio
11-24-2009, 10:56 AM
Yardage, I haven't done much speed work. I did some 531 which really brought my raw bench up big time (at one point I hit 440x7) but I rarely do much speed work anymore. I think it has it's place, but the bands really seem to put a big hurting on my wrists and elbows whenever I use them so I do it very sparingly. The guy to ask would be Vinny. 600 raw he's gotta be doing it right.

Barbaccio
11-24-2009, 01:21 PM
Tore my left calf at work today. How awesome is that. Training on the squat finally starts going well and I get an injury carrying **** at work. FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU**. It's pretty swollen and hurts like hell to walk on. I'll try to get some pics when I get home.

DGabe24
11-24-2009, 02:41 PM
FUC*. #@$@# , go to a doctor to get it looked at man??? Im real sorry to hear that big guy, I really am......****.

Coke
11-24-2009, 04:33 PM
Any injury is no joke, sorry to hear of it man.

cvizzy
11-24-2009, 08:14 PM
This sucks man, I'm sorry to hear about that, we'll see you through this bs.

Barbaccio
11-25-2009, 09:59 PM
11.25.09 Deadlifts
Not sure what's going on with my calf. Still balled up a bit but felt ok today. Decided to see what I could do as far as deadlifting.
225/2x5
315x5
365x5
420x5
475x9 (http://www.youtube.com/watch?v=68DPlGueIo0) Video

Behind Neck Pulldowns
190/3x10

Close Grip Pulldowns
190/3x10

Kroc Rows 60lb
Right 35
Left39

Standing Cable Crunches
130/2x25

Coke
11-25-2009, 11:02 PM
Good stuff there with the deads, especially after the mishap.

Brian C
11-26-2009, 09:46 AM
Damn dude, this sucks. It looks not to bother you too much on the vid. Hopefully not too serious. Happy Holidays bro and eat up big.

t gale
11-26-2009, 09:59 AM
Been looking real strong lately buddy. Must be due to training with a good partner again, or maybe the way coach sweigart has been pushing you lately.(hahaha!) have great day man.

Barbaccio
11-26-2009, 10:26 AM
11.26.09 Upper Accessory
Floor Press
135x10
225x8
315x5
365/4x3

Reverse Grip Pushdowns
70/4x25

Bicep Cable Curls
50/4x25

Shoulder Rehab with Tim - 2 rounds.

Coke
11-26-2009, 11:02 PM
Big floor presses Tone.

Barbaccio
11-27-2009, 05:45 AM
Thanks CoCoa. The way Tim and I have to do them limits us a little. The gym we train at during the week doesn't have a power rack. So we're stuck trying to hand the weight off a pallet with a few matts on top of it. Not the greatest way of doing things. But we make due. I think I could get over 400 if we did these in a rack.

Barbaccio
11-28-2009, 03:56 PM
11.28.09
ME Squat
Went Full Gear today. Still didn't have the day I wanted. Completely pissed off and tired of dealing with my squat.
135x5
255x5
345x5
435x3
525x3
615x2
665x1
705/3x1

Conventional Deadlift
This wound up being a contest today. Last man standing won.
135x5
225x3
315x3
405x10
495x1
545x1
585x1
635x1
655x1 (PR Raw Conventional) This pull won me the contest.

Coke
11-28-2009, 06:05 PM
Lifts are awesome bro.

-JM-
11-29-2009, 03:08 PM
655x1 (PR Raw Conventional) This pull won me the contest.

Monster pull. Nice. Had you anything left?

Brian Hopper
11-29-2009, 04:02 PM
Tone, your numbers are lifts strong bro!!! How's your calf doing?

Barbaccio
11-30-2009, 05:00 AM
Thanks Cocoa.
Flynn I probably would have been able to get 10lb more. I think I would have been good for even more than that had I not spent a ton of energy on the 405x10.
Thanks Brian. Everything but my squat really seems to be coming along. Calf is fine. Not sure what happened to it. It was balled up, hurt like hell, felt really bad for the first day, but by Saturday it felt fine. Don't know what I did. It does seems to be balled up more than the right one now, but it doesn't hurt.

Barbaccio
12-01-2009, 04:55 AM
11.30.09 ME Bench
Elbows & forearms are beat up from shirt benching then floor pressing last week. Took it easy this week. I'll be back in the shirt and pushing next week.
135x10
225/2x10
315x5
365x5
405x1

Close Grip off 2-Board
315/3x10

Judas
12-01-2009, 05:35 AM
Dude... you sure that calf is torn and balled up? and not just swollen? I can see ripping some high deadlift reps with that, but a full-gear ME squat?

Nice deadlift. Conventional raw deadlifts are just too badass... i did them myself tonight for the second time in three years. Got one less rep than you did...

brihead301
12-01-2009, 08:21 AM
Holy 705 squat and 655 deadlift in the same day! Where the hell do you get the energy for that much liftin???

Barbaccio
12-03-2009, 05:11 AM
12.2.09 Lower Accessory
Feeling beat again. Cycle this time seems to be going one big heavy week, one down week. I'm making progress so I'm not complaining.
Raw Sumo Deads
135x5
225x5
315x3
405x3
445x3
500x1

Dumbell SLDLs
60/4x10 Tried to go as fast as I could and be explosive.

Hamstring Curls
200/4x8

Coke
12-03-2009, 10:32 AM
Taking two steps forward and one step back is not a bad deal dude, progress is progress...like that session.