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Thread: Barbaccio's Journal

  1. #951
    Moderator Brian Hopper's Avatar
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    That's awesome to hear!!! I pretty much feel the same way. I love lifting in gear but nothing beats just going into the gym and lifting some heavy azz weight!!!!

    What kind of routine are you doing for your bench?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  2. #952
    Jersey Iron Barbaccio's Avatar
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    Bench I'm really comfortable with so I kind of came up with a 4 Week rotation on ME Day along with a DE Day every Wednesday.

    Rotation Goes:
    Bench
    2-Board
    Floor Press
    Incline

    Then I go around again and try to set PR's.

    Then Wednesdays are pretty much just a straight 9x3@50% using either straight weight/chains/bands and then accessory work.

    I've got the whole program uploaded on Google Docs...here.
    Last edited by Barbaccio; 07-05-2011 at 06:32 PM.

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  3. #953
    JERSEY IRON Brian C's Avatar
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    "Weight: 382 "

    Weight is coming down bro! Not bad especially with the holiday parties and all this weekend. Really good work sticking with it.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
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  4. #954
    Jersey Iron Barbaccio's Avatar
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    Smolov (Week 3 Day 3 Base Mesocycle)
    Barx10
    135x10
    185x5
    225x5
    275x5
    325x3
    365/7x5

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  5. #955
    Moderator Brian Hopper's Avatar
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    Looks good. How do you feel about reverse band bench?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  6. #956
    Jersey Iron Barbaccio's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Looks good. How do you feel about reverse band bench?
    I like it as either an accessory or ME movement mixed in with some paused benching or cambered bar and more for a geared than raw lifter.

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  7. #957
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Barbaccio View Post
    I like it as either an accessory or ME movement mixed in with some paused benching or cambered bar and more for a geared than raw lifter.
    Yeah that makes sense. Reverse bands are probably better towards a shirted bench.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #958
    Jersey Iron Barbaccio's Avatar
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    7.7.11 DE Bench
    Bench w/ 25lbs hanging from a band on each side.
    Barx10
    Added bands with 25lbs x 8
    135x5
    225/9x3

    CGBP
    255/5x10

    Standing Military
    185/5x5

    V-Bar Pulldowns
    200/5x10

    Curls
    35/5x10

    Weight: 377!
    Last edited by Barbaccio; 07-07-2011 at 05:11 PM.

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  9. #959
    Jersey Iron Barbaccio's Avatar
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    7.8.11 Smolov (Week 3 Day 4 Base Mesocycle)
    Barx10
    135x10
    185x5
    225x5
    275x5
    325x3
    365x3
    390/10x3

    4-inch Deficit Deadlift
    315/10x1

    Definitely felt beat up today. Not having those days in between training caught up with me. Going to be tough to continue on Sunday when I have to go help out at the APA meet in Edison tomorrow and then go right back into squatting the day after.

    On the other hand, this is going to be an amazing meet. Tim Gale, Brian C, and Mike Ski all competing and ready to hit PRs.

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  10. #960
    Jersey Iron Barbaccio's Avatar
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    7.10.11 (Smolov Week 4 Day 1 Base Mesocycle)
    Barx10
    135x10
    185x5
    225x5
    275x5
    315x3
    340/4x9

    Thanks again to Tim for coming in to spot me the day after his meet. Program must be working well because I felt great with these work sets today.

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  11. #961
    JERSEY IRON Brian C's Avatar
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    Dude pretty impressive feeling that good after yesterday. You worked your ass off. Between the diet and the new routine, its really starting to show huge differences. Thanks again for everything bro. Without your help it would never happen.
    JERSEY IRON POWERLIFTING
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    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
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  12. #962
    Jersey Iron Barbaccio's Avatar
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    7.11.11 Dynamic Bench
    Bench w/ 80lbs of Chain
    Barx10
    Bar w/ chain x5
    135x5
    185/9x3

    2-Board
    405/2x5
    455/3x5

    Didn't have accessory work in me tonight. Pretty tired. I've been training straight since last Sunday with no break.

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  13. #963
    Jersey Iron Barbaccio's Avatar
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    7.12.11 (Smolov Week 4 Day 2 Base Mesocycle)
    Barx10
    135x10
    185x5
    225x5
    275x5
    325x3
    365/5x7

    Tonight was VERY tough. Haven't gotten good sleep the past 2 days and I had no intensity today. Struggled from the 2nd set on but got all 5. Was supposed to do the 531 Deadlift deload today but just figured I'd skip the pull altogether rather than waste energy pulling 275x5.

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  14. #964
    Jersey Iron Barbaccio's Avatar
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    7.13.11 (Smolov Week 4 Day 3 Base Mesocycle)
    Barx10
    135x10
    185x5
    225x5
    275x5
    325x3
    365x2
    385/7x5

    Not as bad today. No one could make it today so I had to go it alone. Went pretty well. Did all the 7x5 sets in 20 minutes. Very happy. 410 for 10x3 coming up on Saturday.

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  15. #965
    OVERCOME krazylarry's Avatar
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    You are turning into a squatting machine. How's your weight?
    Last edited by krazylarry; 07-14-2011 at 10:59 PM. Reason: I can't spell
    FOREVER
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  16. #966
    Jersey Iron Barbaccio's Avatar
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    7.14.11 ME Bench
    Incline Bench
    135/2x10
    185x5
    225x5
    275x5
    315x2
    345x1
    375x1
    405xmiss (Tim talked me into giving it a try. Happy he did, but now disappointed I didn't get it.)

    Incline Flys
    35/5x10

    Pulldowns
    180/5x10

    Spud Strap Rear Delts
    115/5x10

    Bis
    40/5x10

    Pushdowns
    95/5x10

    That makes one full revolution of my bench program. Set all my PR's off that first cycle so I have something to compare with at the end. Numbers next to that are all time bests.
    Bench - 455 (525)
    2-Board - 525
    Floor Press - 435
    Incline - 375 (405x2)
    Last edited by Barbaccio; 07-14-2011 at 06:36 PM.

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  17. #967
    Jersey Iron Barbaccio's Avatar
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    7.16.11 Smolov (Smolov Week 4 Day 4 Base Mesocycle)
    @ Iron Sport Gym in the Monolift
    Barx10
    145x10
    235x5
    285x5
    325x3
    375x3
    410/10x3

    Rack Pulls 1-Pin
    315x3
    405x3
    495x3
    585x3

    Didn't push too much after the squats. I tweaked my hamstring but wrapped it up and got through squatting. Was supposed to be a deload on the deadlift this week but wanted to pull with the team. Didn't do much else since I'm squatting again tomorrow. 350 for 4x9. Ug.

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  18. #968
    JERSEY IRON Brian C's Avatar
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    Easy on the hammy. See you Monday.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  19. #969
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    Tone killed it today. finished his 10 sets probably in like 10-15 mins. looking stronger on every set. I would never want to do smolov and if the guys not dead i might think of killing him. squatting every other day is ridiculous
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    705@275 SP

  20. #970
    Moderator Brian Hopper's Avatar
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    I hope that hammy is nothin serious, take care of that shiznit and becareful.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #971
    Jersey Iron Barbaccio's Avatar
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    7.17.11 Smolov (Smolov Week 5 Day 1 Base Mesocycle)
    Barx10
    135x10
    225x5
    275x5
    325x3
    350/4x9

    This is the last week of the Base Mesocycle before I have 2 days off next week and then Max on Thursday & Saturday. Should be quite an experience seeing the difference of a walked out max vs a monolift max. Those maxes form the basis of percentages for the next Speed and Intensity cycles.

    Really gotta say a huge thank you to Tim, my wife, and my family for allowing me to do this program. Training on the Smolov cycle is tough. Squatting 4 days a week really takes time. I have been squatting Sunday, benching Monday, squatting & deadlifting Tuesday, upper accessory on Wednesday, squatting Thursday, and squatting and deadlifting Saturday. Tim has been there as much as he can and my wife and family have been super patient. On the upside, I am in such better shape I can now come home and play with the kids, go out, swim, and enjoy myself and my family more. It's been quite an experience so far and I'm loving it.

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  22. #972
    Jersey Iron Barbaccio's Avatar
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    7.18.11 ME Bench
    Bench
    Barx10
    135/2x10
    225x10
    315x3
    365x3
    405x2
    435x1
    460x1
    475x1
    500xmiss
    405/3x3

    Cambered Bar
    225/2x10

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  23. #973
    JERSEY IRON Brian C's Avatar
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    Quote Originally Posted by Barbaccio View Post
    Really gotta say a huge thank you to Tim, my wife, and my family for allowing me to do this program. Training on the Smolov cycle is tough. Squatting 4 days a week really takes time. I have been squatting Sunday, benching Monday, squatting & deadlifting Tuesday, upper accessory on Wednesday, squatting Thursday, and squatting and deadlifting Saturday. Tim has been there as much as he can and my wife and family have been super patient. On the upside, I am in such better shape I can now come home and play with the kids, go out, swim, and enjoy myself and my family more. It's been quite an experience so far and I'm loving it.
    This is what matters. You are definately in a better place mentally and its great to see. Im happy for you bro.
    JERSEY IRON POWERLIFTING
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    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  24. #974
    Jersey Iron Barbaccio's Avatar
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    7.19.11 Smolov (Smolov Week 5 Day 2 Base Mesocycle)
    Barx10
    135x10
    225x5
    275x5
    315x3
    345x2
    375/5x7

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  25. #975
    OVERCOME krazylarry's Avatar
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    Thumbs up for a happy, healthy Tone!
    FOREVER
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    THAN
    ALL

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