Barbaccio's Journal

[Barbaccio]

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]

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]

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]

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]

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]

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]

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]

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]

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-]

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]

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]

315lb Deadlifts for 20 after a geared up squat workout is crazy.

[EatMyWay2TheTop]

You're strong as hell. I hope you can find what's wrong with your squat so you can get that 2500 total.

[Barbaccio]

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]

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!

[vdizenzo]

Where's the rehab work big guy?

[Barbaccio]

What am I rehabbing Vin? Besides my shoulders which I may wind up having to rehab soon......

[Brian Hopper]

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!

Damn, those high rep deadlifts are crazy!!!

[vdizenzo]

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]

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]

thanks Tone for all the support and your friendship over the last couple of years..i love ya and miss ya

[-JM-]

Thats a lot of deadlifts. Awesome.

You get more out of the lighter GMs?

[Barbaccio]

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]

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 is on it's side.

[vdizenzo]

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.