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Thread: Barbaccio's Journal

  1. #1026
    JERSEY IRON Brian C's Avatar
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    Quote Originally Posted by t gale View Post
    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
    Second that. We had a lot going on last night, way more than usual, and you just flowed like it was nothing. As always, a big thanks for your help. Deciding to go for the 5 plates and hitting it was just great to see too, congrats bro.
    Last edited by Brian C; 08-16-2011 at 02:19 PM.
    JERSEY IRON POWERLIFTING
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    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  2. #1027
    Jersey Iron Barbaccio's Avatar
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    Thanks all. I really appreciate the words. We've got a great team now so it makes things a lot easier.

    8.16.11 Squat Smolov Week 9 Day 1 (Beginning of Intensity Phase)
    Barx10
    135x10
    225x5
    275x5
    330x3
    380x4
    430/3x4
    430x5

    I underestimated my numbers a bit. The first 8 weeks, I had about a 500lb squat and based the cycle on 455. Now, I've hit 550 walked out and 600 in a mono and I only based the numbers on 505. Today was a bit too easy so after a discussion with Tim I plugged in 525. Those numbers look a little bit better so the rest of the cycle will be based on 525. I got through this workout in about 30 minutes today. Way too easy physically and cardiovascularly.

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  3. #1028
    OVERCOME krazylarry's Avatar
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    5 plate raw bench, sexy.

    Are you planing for Asylum to be your raw meet?
    FOREVER
    STRONGER
    THAN
    ALL

  4. #1029
    Jersey Iron Barbaccio's Avatar
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    8.18.11 Squat Smolov Week 9 Day 2 (Intensity Phase)
    Barx10
    135x10
    225x5
    315x3
    370x3
    420x4
    475x3
    450/2x5

    Skipped Speed Bench yesterday because I spent the day at the beach with my family. Got pretty burnt and was tired as hell when I got home. I tried to make it up today but my back was burning and I wasn't focused. A day off won't kill me so I'll be back at it next week.

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  5. #1030
    Jersey Iron Barbaccio's Avatar
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    8.20.11 Squat Smolov Week 9 Day 3 (Intensity Phase)
    Barx10
    135x10
    225x5
    315x3
    345x4
    370x4
    420/5x4

    Deadlift against Monster-Mini's
    135x3
    225x3
    315x3
    405x1
    405x1
    405x2
    455x1

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  6. #1031
    Jersey Iron Barbaccio's Avatar
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    8.22.11 ME Bench
    The plan was to shirt tonight but we lost power. Little light and no air I changed the program to a raw 1-Board tonight. Shirt work will be on next week.
    Began warmups with a double monster-mini
    Barx10
    135x10
    225x5
    315x5
    405x3 Paused
    1-Board
    455x1
    475x1
    505x1
    525x1 PR

    Paused Benching
    425/2x2
    435x2

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  7. #1032
    Jersey Iron Barbaccio's Avatar
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    8.23.11 Squat Smolov Week 10 Day 1 (Intensity Phase)
    Barx10
    135x10
    225x5
    315x4
    370x4
    420x4
    475x3
    475/2x4

    Today I lived through my first earthquake. A rare event on the East coast the last one was in 1897. It was the strangest experience I've had in a long time. At first, I thought I had vertigo. I did the old mental check and realized I felt fine. So then I thought maybe a tree fell on the house. But that would be one big bang? Then I thought maybe a sinkhole occurred near my house. Finally, I realized it was an actual earthquake. What a freaking strange experience and I don't know how you people on the West coast live with those things!

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  8. #1033
    Moderator Brian Hopper's Avatar
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    Great job on the PR!!! Sucks to hear about the earthquake, how bad was it?
    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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  9. #1034
    Jersey Iron Barbaccio's Avatar
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    8.24.11 Speed Bench
    135x10
    Added 35's hanging from bands.
    135x10
    225/6x3

    Band Movements w/ Avg Bands x 50 each
    Pushdowns
    Curls
    Pull Aparts

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  10. #1035
    WBB Team Captain Coke's Avatar
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    Didn't believe about the earthquake when I first heard about it, I'd have freaked out too...I suppose it could have been worse, glad you all are ok.

  11. #1036
    Jersey Iron Barbaccio's Avatar
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    8.25.11 Squat Smolov Week 10 Day 2 (Intensity Phase)
    Barx10
    135x10
    225x5
    295x5
    345x3
    395x3
    450x3
    475/3x3
    500x3

    Really happy with training tonight. Been looking forward to the challenge of 500x3 and I got it pretty easy once I got focused. It was especially nice after doing 450x3 and 475/3x3. Only good things from squatting these days. So happy I decided to do the Smolov program.

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  12. #1037
    Moderator Brian Hopper's Avatar
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    Do you train anything else after you squat?
    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:

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  13. #1038
    Jersey Iron Barbaccio's Avatar
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    Hop, I don't. I know it sounds terrible but so far, it's all I've needed. I train deads after squatting on Saturday but beyond the squatting 3 days a week, I haven't done much else for lower body. And it's been working.

    8.27.11 Squat Smolov Week 10 Day 3 (Intensity Phase)

    Decided to do chains today since we were in a time crunch and I didn't want to have to unload them after my squats for everyone else. Working it with the Smolov was a nice change of pace. I actually enjoyed this today and would like to try more of this in the future so get more weight on my back. Working at the top with 585 and having that turn into 475 at the bottom made me feel like I got alot out of this movement. Chains at the bottom deloaded about 100lbs.

    Barx10
    Bar w/ 212lbs of Chains x 5
    145x5
    235x3
    285x3
    325x4
    375/4x5

    Pulls off 3 1/2inch Platform.
    225x3
    315x3
    405x3
    495/5x3
    Last edited by Barbaccio; 08-27-2011 at 12:46 PM.

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  14. #1039
    Jersey Iron Barbaccio's Avatar
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    Video of one set of this weekends 375 w/210 lbs of chains for 5x5


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  15. #1040
    Jersey Iron Barbaccio's Avatar
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    To me, I look high on every freaking rep. But Mike Ski is a bastard when it comes to depth. He'll tell me if I miss even one squat to depth. He seems to think it's an illusion of my quads that make it seem high. I'd like to get some side video next week to be sure I know I'm hitting low enough. But I can tell you I feel deep in the hole when I come down fast like that. Go figure...

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  16. #1041
    Moderator Brian Hopper's Avatar
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    Squats looked good and strong Tone.
    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

  17. #1042
    JERSEY IRON Brian C's Avatar
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    Your big ham hocks make that illusion, but your down there bro.
    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
    20 hotdogs+buns in 30 minutes

  18. #1043
    Jersey Iron Barbaccio's Avatar
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    8.29.11 Deload
    I'm 10 weeks in and haven't deloaded in a long time. Just felt like tonight was a good time to do it. Stressed, not alot of sleep the past few days so I needed it. Instead, I wanted to focus on keeping my elbows in. Looking at my 495 bench, I noticed my elbows weren't where I wanted them. So I took a few sets with a band around my elbows to help remind me.

    Barx10
    Added Band around elbows for all sets
    135x10
    225x10
    315/3x5

    Close Grip to 3-Board
    315x10
    365x10
    405x10

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  19. #1044
    Jersey Iron Barbaccio's Avatar
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    8.30.11 Squat Smolov Week 11 Day 1 (3rd Week of Intensity Phase)
    Barx10
    135x10
    225x5
    315x3
    370x3
    420x3
    475/5x5

    This was the hardest workout I've had yet on Smolov. I think the chains may have beaten me up worse than I expected. That, combined with the extra volume on the 475, made this a big struggle. Very proud of the fight I put into this workout. Doing some contrast showers and extra sleep to try to freshen up my CNS. Thursday is 500 for 2x3. I'll need to be ready.

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  20. #1045
    Old Lifter skiboy's Avatar
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    Way to go big guy!
    The 500 will be a breeze, you'll see.
    Good Luck!
    Mike Ski

    Best Lifts
    Raw
    625/380/575

    Equipped
    810/610/600

  21. #1046
    JERSEY IRON Brian C's Avatar
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    Thats some great squatting bud. Way to tough it out.
    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
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  22. #1047
    Jersey Iron Barbaccio's Avatar
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    9.1.11 Squat Smolov Week 11 Day 2 (3rd Week of Intensity Phase)
    Barx10
    135x10
    225x5
    315x3
    370x3
    420x3
    500/2x3

    Easy today! Felt really good. Only down point being I think I may have slight tear or severe sprain in my bicep at the elbow. When struggling with the 475 5x5 the other day I think I may have done something to it. Took a ride to Target later that night and I felt it start throbbing when I was holding my son. It's gotten a little worse despite Alleve and ice regimen. Hoping it doesn't effect my benching. I want this meet to happen.

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  23. #1048
    Moderator Brian Hopper's Avatar
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    Holy shit bro, that f*****g sucks. I hope it's nothing and it heals up.
    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

  24. #1049
    Jersey Iron Barbaccio's Avatar
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    Thanks Hop. I've been icing it and keeping the elbow wraps on it at night. Alleve every morning and evening. I'm 6 weeks out from the meet so I really hope it doesn't hold me back. I'm gonna squat Saturday and try to pull after see how it responds. I think the big test will be the bench on Monday.

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  25. #1050
    JERSEY IRON Brian C's Avatar
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    Fuck...sorry to hear this bud. Hopefully just minor. Good work on the 500.
    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
    20 hotdogs+buns in 30 minutes

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