My quest to 800kg total

[JosephITA]

Hi to all,

I'm Giuseppe, an italian IPF lifter. I'm a friend of the well known MarcoRock :D

My best lift in single ply are :

Squat: 262,5kg meet (275kg training)
Bench: 200kg meet
Deadlift: 262,5kg meet (270 training)

at the moment my BW is 111kg

and I'm training for an 800kg total in april 2013. A lot of work to do..


My training style is a west-side like template with a little more volume. I've been coached by Brian Shwab (elitefts) for almost 1 year so I'm very influenced by his training style (which I find very productive).
Every advice, hint, kick in the ass, or everything that can help me is well accepted :D

I will compete in the next 8 december at the italian bench championship so for the bench I'm in the pre meet phase.

I train in my home gym, alone for the most of the time. For the bench I'm spotted by my brother (a lifter too).

Yesterday

ME Bench

Raw
60x3
80x3
100x3
110x3
120x3
130x3
added Titan F6 46 (brand new)
3board
180x1
2board
190x1
1board
205kg
205gk
205kg was heavy and hard at the lockout (this should be my opener)

raw again
2board + bands (home made)
100x3
105x3
110x3
115x3
120x3
125x3

3board + bands
110x3
115x3
120x3
125x3
130x3
135x3

Push up narrow hands to failure
15 11 10

abs

and thats it. I feel good for the meet, hope I can touch next week. Due to short time I had to cut my accessory work so I did only some push ups.

[Rock1984]

SFW Beppe!

[larsen540]

Good stuff man good luck

[JosephITA]

Thanks to all!


Yesterday

ME squat/dead

Squat raw warm up
upt to 2x160kg
added half suit (super centurion 40 "training one")

High box half suit
180x3
200x3
220x3 working set
227.5kgx3 (501.55 lbs) working set


10cm (4'') block pulls raw
60
100
140
180
200x3 working set
205kgx3 (451,95 lbs) working set

Pull up
Bw+5kg
4x6

Cable raw narrow grip to chest
up to 15x70kg

Barbell curl
35kg 8x8 short rest

First week back in gear, training is again very fun.
The weights are hard and challenging, but absolutely doable.
In the squat I want to keep the warm up with raw squat, because I'm tryin to not neglect the raw power at the bottom (even if my raw squat form is far different from my geared squat).

For now I will keep ME squat and ME dead together, maybe in the pre-meet cycle I will split them to try to focus more on the deadlift and handle more weight.

[JosephITA]

DE bench

Bench + home made bands
60x3
70x3
80x3 6 sets

bench + average bands doubled
barx3
30x2
40x2 6 set

bench + average bands doubled + home made bands
6 balistic singles

Tricep cable extension on the bench
up to 15x40kg

band push down
60 rep

Face pulls chest on the bench
40kg 3x8
super set with
bands pull apart
10 reps
super set with
bans lateral rises

abs

Felt very fast, trying to become as fast as I can for the upcoming meet on 8th december. I have to smash my sticking points.

[JosephITA]

Today

DE squat

Low box + average bands + loose half suite

100kgx2
115kgx2 8 sets

Zercker squats
4x6

Barbell row to chest
5x10 70kg

Barbell curl 4x10
One arm rope curl on scott bench 4x10
cable curl 4x10


Trying to keep a good form on the box an be as explosive as I can.
I've decided to do some front squats to help my quads, but I felt them very very uncomfortable so I went for zercker's

[Rock1984]

How much do the average bands add?

And...remember what Wendler says about Zerchers...!

[JosephITA]

ahaha yes zercher squat is not a big choice but is more confortable than front squat for sure. I'd like to do some quads exercise but I don't want to raw squat so maybe I'll go for bulgarian split squat or similar.

I don't know how much add the average bands, I think about 40-50kg but I do not know. I hope to gain speed!!

[JosephITA]

Yesterday

ME bench

raw
60
80
100
110
120
130

Titan F6 shirt size 46
3board
180
2board
190
1board
200
to chest
200 fast as sound but too hard at the lock out FAILED
195kg ok this will be my opener

raw
2board + bands
up to 3x125Kg PR (4 working sets)

1board deloaded (average bands)
up to 2x175kg

shoulder + dips

The problem is that my right shoulder hurts from about 2 months and I have problem even with my right wrist. So.. my left arm lock-out really fast an powerfull but my right arm is still about 10cm under.

[Rock1984]

Wtf,is going on with your shoulder?

[JosephITA]

Everything is started this summer.
I don't know if the problem was benching with a bended bar or doing 10+weeks on a superkatana. Maybe both :nod:


ME squat/dead

Raw squat
up to 106kgx3

Added half suit
1 chain/side
180x3
200kgx3
2chains/side
200kgx3

Block pulls (5cm, 2'' block)
warm up then
195kgx3
200kgx3

Pull ups bw + 5kg
4x6

Barbell curl
35kg 8x8

stretching

a good session. Squat was very fast, I had some problem hitting dept in the very first sets because the weight was too low, but then I reached it (I think, no spotter, just me and my old cam).
Someone stole my suit slips on, or I forgot them on holyday.

[JosephITA]

Yesterday
DE bench

Bench + home made bands
60x3
70x3
80x3 5 sets

bench + average bands doubled
barx3
30x2
40x2 4 set

bench + average bands doubled + home made bands
4 balistic singles

Tricep cable extension on the bench
up to 15x50 kg


I started really slow, I felt very sore for the previous bench training. But I ended fast and strong. I had to skip my shoulder/abs accessory work due short time. Now time to eat, sleep, eat, sleep, eat, sleep and thinking about lockout power.

[JosephITA]

Friday speed squat

Low box + green bands + brief
60x2
100x2
120x2 8 sets

Zercher
4x6

Barbell row
6x6

curl scott with rope
6 set
+
curl with bar wide grip
4 set

a good session!

[JosephITA]

Monday = ME bench

ME bench deload

Raw
up to 3x3x110kg

Old shirt single ply
3board
180x3
190x3
200x3

2board raw
3x3 125kg

French press on the floor
6x6 50kg

Military
6x6 50kg

Abs


Tuesday

ME squat DL

squat raw close stance
up to
160kgx3

squat to dept half suit
180x3
200x3
210x3

DL from the floor
warm up then
185x3
195x3

Pull ups BW + 5kg
6x6

barbell curl
6x6

I have to get more focused, but not so bad. I'm going to compete next sunday in a bench only meet but at the moment I can't "feel" the competition. Maybe when I will see the platform..

[JosephITA]

Thursday 6/dec

DE squat
Low box + average bands + 2 chains/side in brief

60x2
100x2
110x2 8 set

Accessory work skipped

Sunday I competed in the italian bench campionship (FIPL/IPF), I took the 2nd place but it was not my best performance. 195 in the third attempt with a single ply titan F6, after first and second attempt missed at the same weight. Pretty cool. I will post the video as soon as I have it.
Monday I had a deload day for the bench but yesterday I did my ME squat/DL

ME squat/DL

Raw squat
upt to 160kgx2

High box in brief
180kg
200kg
230kgx3
240kgx3

10cm (4'') block pulls raw
warm up then
207.5kgx3
212.5kgx3

I will take an accessory work deload week to try to heal my elbows and shoulder.
Here is the video from yesterday


http://www.youtube.com/watch?v=Hyms9RDzQHs

[Rock1984]

Katana Extreme.