Barbaccio's Journal

[Barbaccio]

8.3.11 ME Bench
Floor Press
135x10
225x10
275x5
315x5
365x3
405x2
445x1 (10lb PR)
475x1 (40lb PR)

Pulldowns
220/3x10

Seated Rows
220/3x10

Rear Delts
205/3x10

Pushdowns
95x20
95x10 (Slow eccentric - burned like hell and pumped the tri's big time.)

[t gale]

Yo big Tone, that floor press came from no where. was a very quick, smooth press. happy ur routine is working in all aspects of training.

[Barbaccio]

8.4.11 (Smolov Week 7 Day 3 Speed Phase)
Barx10
135x10
225x5
275x5
315/8x3

Standing Abs
130/4x25

[Brian C]

Nice floor homeslice

[Barbaccio]

Thanks bro. It really came out of nowhere. My PR was 435. I went in that day aiming for 445. When that went up so easy Tim suggested 475. Probably left about 10-20lbs still in the tank so I have something to try and beat next time. Bench cycle is working really well. Incline next week. I need to beat 375.

[skiboy]

Hmmm all these PR's!
What are we going to do with you ... Maybe a raw meet??
Keep it up I like you intensity and drive may be it can get me going too.

[Barbaccio]

8.6.11 Smolov (Week 7 Day 4)
Speed Squats
Barx10
Crew was using chains so I left them on
185 Chain Weight
Bar x 3
215 Chain Weight
145/6x3 (Was supposed to do 330 for 6x3)

Felt good and I wanted to see what I felt like in the briefs again.....Briefs On to Box
215 Chain Weight
235x3
325x3
415x3
505x3

Raw Conv Deads
315x3
405x3
515x6

Felt very strange getting back in briefs. Weight felt heavy but strength was great. Came up off the box fast. Just need to get used to that kind of pressure again. I'm getting all positives and no negatives from Smolov.

[Barbaccio]

8.8.11 Speed Bench
Barx10
135x10
Added Bands
225/9x3

Paused Bench
405x1
415x1
425x1

Did a lot of coaching with our 2 new guys tonight. Very happy with how my speed work is feeling. This is the 8th week of my bench program so I'll be going for another Incline PR this Thursday. Then we change movements and head into weeks 9-16.

[Barbaccio]

8.9.11 Smolov Week 8 Day 2
Barx10
135x10
225x5
315/8x3

Abs
4x25

[Barbaccio]

8.10.11 Smolov Week 8 Day 3
Barx10
135x10
225x5
285/6x4

Abs
4x25

Almost done with the speed weeks of Smolov. Can't wait to be finished actually. So hard to stick to the program. I'm just figuring the 2 week break should give my legs time to heal and rest and I should be kicking ass come the second week of the Intensity Phase. All raw work is really going well. Still looking to October for my first raw meet.

[Brian C]

The intensity phase is going to be sick. Cant wait to see the numbers your going to hit.

[Brian Hopper]

Nice work Tone!!!

[Barbaccio]

8.11.11 ME Bench (Incline)
Incline Bench
Barx10
135x10
225x10
315x5
345x2
385x1 (PR)
405x1 (PR)

JM Press
225/3x5

Seated Wide Grip Rows
240/3x10

Close Grip Rows
160/3x10

Rear Delts
190/3x10

[Coke]

Major props on the unbelievable inclines!!

[Barbaccio]

Thanks CoCoa. The bench rotation seems to be working great. 20 to 30lb PR's on all 3 lifts in 2 months. This coming months I dropped the 2-Board and added the 1-Board to start working the weight down lower to the chest. We'll see how it goes!

[Brian Hopper]

Good job on the PR's Tone!!!

[Barbaccio]

Thanks Hopp!

8.13.11
Squat Smolov Week 8 Day 4
Last speed day on Smolov. So happy it's over. I am looking forward to getting back to heavy and making more gains! Today felt like I was SO lazy.
145x10
255/5x5

Rack Pulls (2 Pin) Not exactly sure how these went. Got very involved and didn't want to lose.
315x5
405x5
495x3
585x3
675x3
765x3
815x2
865xmiss
875xmiss

Really happy with the pull. I managed to make every pull without straps. When I finally did put the straps on at 865, I missed the pull. I was determined to win this today and thought I had it. Somehow, at the end, Brian C pulled out a huge 865 pull. I have no idea how he did it. Very disappointed that I couldn't hit it or make the 875 for the win but overall happy with the pull.

[skiboy]

Real great day for youTone on the rack pulls!!
That 815 went up effortlessly and to do it with out straps was even more impressive I thought.
can't wait to see what you can do from the floor raw, that should be just as impressive.
Hope to get the video edited soon.

[Brian Hopper]

Strong ass rack pulls Tone!!!

[Barbaccio]

8.15.11 ME Bench
Barx10
135x10
225x10
315x5
405x5
445x1
480x1 (PR)
495x1 (PR)

Paused Reps
405/2x3
405x5

Long night tonight with lots of people training in shirts and a couple new people to coach. Crew is really looking great. Happy with my bench. Seems like my bench is always about 20lbs above my Floor Press. This is the start of the 2nd half of the bench cycle. First 8 weeks down, this was week 9. I've dropped the incline bench and added in shirted benching this cycle. I feel like it will help me maintain some strength with geared training as well as getting some heavy weights in my hands. Test the old theory that raw bench helps shirted benching and vice versa. I've also dropped the 2-Board for the 1-Board to help start working heavier weight down to my chest.

[Brian Hopper]

Great job on the PR Tone!!!

[skiboy]

Great lifting Tone!!
Here si the video.

Video

[t gale]

Hey bud, great job last night. You pushed yourself and had the confidence in yourself to get it done. I also enjoyed sitting back and watching you in your element of coaching. You had my head in circles(not hard to do) all the different people and things you had going on along with the ability to focus on your own needs. a true leader

[drew]

Nice bench big Tone.

[Cricket_Fire]

Crazy strong tone