Barbaccio's Journal

[Barbaccio]

Kewl, I'll give you a shout Vin! Thanks!

[Barbaccio]

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]

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]

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]

Congrats, that 440x7 is huge and then you hit 505x1!!! I would of gassed out after the 7 reps. Good job!!!

[gatorman2k6]

440x7 is crazy! If you don't mind me asking, what are shrows? Keep up the good work!

[Barbaccio]

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]

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]

Big Tone, hitting some big numbers. Given any thought to your numbers at Sandi and Zane's?

[Cricket_Fire]

Tone sucks. There it is

[Cricket_Fire]

Although he may or may not be much much stronger than me....

[-JM-]

440x7 suh-weet. Matches my PR....deadlift.

Your liftin'...it aint normal.

[KarstenDD]

tone sucks. There it is

fact

[Barbaccio]

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]

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]

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]

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]

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]

Sweet log bro. Subbed, Congrats on the bench pr. That is huge.

[Barbaccio]

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-]

Bummer about the squats Tone. You'll get there though!!

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

[EatMyWay2TheTop]

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]

That is one epic bench!

[sambone]

Tone put on a visior, you will squat better. Just sayin.

[Barbaccio]

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.