Page 43 of 70 FirstFirst ... 33414243444553 ... LastLast
Results 1,051 to 1,075 of 1748

Thread: Barbaccio's Journal

  1. #1051
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.3.11 Squat Smolov Week 11 Day 3 (3rd Week of Intensity Phase)
    Barx10
    145x10
    255x5
    345x3
    395x3
    450x3
    500/3x3
    525x3

    Deadlift
    225x3
    315x3
    405x3
    505x3

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  2. #1052
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.5.11 ME Bench - Week 12
    Trained @ Iron Sport Gym at 9am because of Labor Day.
    Barx10
    135x10
    225x8
    315x5
    405x3
    2-Board
    475x3
    505x2
    525x1
    550xmiss

    Not a great day. Need to get my bench back on track. Had alot of coaching to do today because we had a full crew plus 2 guys who came to train with us. I need to refocus my bench training and start getting ready.

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  3. #1053
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.6.11 Squat Smolov Week 12 Day 1 (4th Week of Intensity Phase)
    Barx10
    135x10
    225x5
    315x5
    370x3
    420x4
    475/5x5

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  4. #1054
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.7.11 DE Bench
    Speed Bench w/ 2 Monster Mini's
    Barx10
    140x5
    210/9x3

    Close Grip Pulldowns
    260/3x8

    Vogelphol Rows
    145/3x8

    Rolling Thunders
    45x10
    55/2x10

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  5. #1055
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,780
    Nice work 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

  6. #1056
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.8.11 Squat Smolov Week 12 Day 2 (4th Week of Intensity Phase)
    Barx10
    135x10
    225x5
    315x5
    370x3
    420x4
    500/4x3

    Fun training today. Went later than normal due to a schedule conflict with Tim. Then he couldn't make it, family issues, completely understandable. Thankfully, a longtime friend, Spike, was there to help. Felt REALLY sore and beat up and I was worried today that this might be the first Smolov day where I had to pull out. Well, once i got moving I was really sore but felt strong! Worked up and did the first set @ 500. Wound up actually sh1tting myself and ran to the bathroom. Didn't make it to my drawers so I cleaned up and carried on! LOL Yeah it's disgusting but hey, this is powerlifting and these things happen!

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  7. #1057
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,780
    That was funny!!! nice squats though, lol
    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. #1058
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,387
    You really nailed the crap out of those squats huh?
    Last edited by Brian C; 09-08-2011 at 09:14 PM.
    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

  9. #1059
    OVERCOME krazylarry's Avatar
    Join Date
    Mar 2011
    Location
    Bx, NY
    Posts
    401
    I'm kinda disappointed, I would have thought you would have shit yourself and banged out the other sets, because you didn't want to loss the pump...
    FOREVER
    STRONGER
    THAN
    ALL

  10. #1060
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.8.11 Squat Smolov Week 12 Day 3 (4th Week of Intensity Phase)
    Barx10
    145x10
    235x5
    325x5
    395x3
    475x4
    500x4
    515x4
    535x4

    Deficit Pulls (3-inch Box)
    225x3
    315x3
    405x1
    455/2x1
    505/2x1
    505x3

    Next week is the start of the "Peak Week", the final week of Smolov. I could really use some down time right now as I'm pretty beat up from the Intensity Phase but I just need to push for one more hellish week.
    Last edited by Barbaccio; 09-12-2011 at 06:17 AM.

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  11. #1061
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9/12/11 ME Bench
    Just worked up and did some pauses with 455. After 12 Weeks the Intensity Phase is beating me up. Weight felt tight but I had no push. Tim seems to think after Smolov ends I'll do better and the week of before the meet will do wonders. I'm hoping he's right.

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  12. #1062
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,780
    How many more weeks do you have left with Smolov?
    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

  13. #1063
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    Last week Hopper. Huge day today, a "deload" (if you call 450 for 4x4 a deload), and then it SHOULD be meet day on Saturday.

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  14. #1064
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,780
    That's a crazy deload. Is the meet this weekend or next?
    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

  15. #1065
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    Meet weekend is 10/15. I'm doing the SSA meet in Tribes Hill, NY. The McCaslins are great friends of mine and run an absolutely incredible meet. The people there are awesome and it's always a good time.

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  16. #1066
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.8.11 Squat Smolov Week 13 Day 1 (Peek Phase)
    Barx10
    135x10
    225x5
    315x5
    370x3
    420x3
    475/2x5
    500/3x4

    Tweaked my left adductor/groin on the first set of 500. Hurt, but I could squat through it so I continued. Definitely effected me because on the 3rd rep of the 2nd set I got kind of stuck at the bottom. Let myself get a little loose because I was focused on the groin. Tim gave me a little help and I finished the set. Thursday is a "deload" of 450 for 4x4. Then I'm supposed to max on Saturday.

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  17. #1067
    Old Lifter skiboy's Avatar
    Join Date
    Aug 2009
    Location
    Croydon, PA
    Posts
    308
    Ice it tonight... a lot!!!
    Then tomorrow Ice and Heat, trust me on this, I KNOW GROIN INJURIES!
    Good Luck!
    Mike Ski

    Best Lifts
    Raw
    625/380/575

    Equipped
    810/610/600

  18. #1068
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,387
    FUUUUUCK.
    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

  19. #1069
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.14.11 Accessory Day
    Behind Neck Pulldowns
    160/4x10

    Vogelphol Rows
    130/4x10

    Seated Side Raises
    35/4x10

    Monster Mini Face Pulls
    3x15

    Straight Arm Pushdowns
    95/3x10

    Tricep Pushdowns
    95/3x10

    Wanted to do some things I don't normally do today. I think this will help my bench. Groin feels a little tweaked but doesn't hurt. Ice/Heat and Alleve are healing it up quick. This meet can't come quick enough.

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  20. #1070
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,387
    Good news its not too bad.
    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

  21. #1071
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    9.15.11 Squat Smolov Week 13 Day 2 (Peek Phase)
    Barx10
    135x10
    225x5
    315x5
    405x4
    455/4x4

    That's it! Last day of Smolov besides maxing on Saturday! w00h00! 13 weeks and over +125lbs later and I'm done!

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  22. #1072
    Token Canadian Cricket_Fire's Avatar
    Join Date
    Jun 2005
    Location
    Sarnia Ontario
    Posts
    2,073
    Awesome stuff lately Tone; nice to see someone as experiences as you making such sick progress
    I'm weak now, but not for long

  23. #1073
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    Quote Originally Posted by Cricket_Fire View Post
    Awesome stuff lately Tone; nice to see someone as experiences as you making such sick progress
    Thanks man but actually, when it comes to raw squatting, I'm just as new as anyone else. It wasn't something I did much of before I got into Powerlifting. And when I did get into Powerlifting, I did most of my squatting geared so I never developed the same base I had on the bench. That'd explain why I was such a good bencher but such a terrible squatter. This program has given me the base I didn't have and I expect it to carry over when I make a return to gear. I'll be posting a summary of my experience with this program soon. I learned a TON of things about the program and myself through this journey and it's probably stuff that alot of people could use.

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  24. #1074
    Jersey Iron Barbaccio's Avatar
    Join Date
    Aug 2008
    Location
    Somerdale, NJ
    Posts
    1,454
    Smolov Squat Cycle
    Lessons Learned

    I felt I went through 4 phases with this program.
    1) Excitement Phase. You're looking forward to the challenge everyday. You're sore, but the excitement helps you push through. (Weeks 1-3)
    2) Challenge Phase. After about 3 weeks you're hitting a pretty hard part of a program. 4 days a week of 4x9, 5x7, 7x5 and 10x3. You show up everyday simply to beat the weight. By the 3rd week of this program you're working with 85% + an additional 30lbs. Each day offers it's own mini-challenge of either cardio, reps, weight, or just plain exhaustion. (Weeks 4-6)
    3) Boredom Phase. You're simply tired of squatting. 3 to 4 days a week, every week, for the past 7 weeks. It's monotonous and you trudge into the gym everyday just willing yourself through the workout. You've hit a new max, the excitement of that is over, your numbers are adjusted and you're moving through the Speed Weeks and the first couple Intensity Weeks just waiting for it to be over. (Weeks 7-10)
    4) Accomplishment. The End. You've made it, you've hit every set, every rep, and haven't missed a g0ddamn day of squatting the entire 13 weeks. You've hit a huge PR, your cardio is through the roof. It's an amazing feeling.

    Personally, this program helped me grow. I've gained confidence, I "feel" strong again, I've gotten MUCH more mentally strong, and I finally feel like I accomplished something special. I've had alot of head and confidence issues in the past that have held me back and hindered me in both training and life. I've left alot of those behind. I know this whole thing sounds like some g4y spiritual experience and sh1t but I don't know what else to say. Just trying to be honest.

    If anyone is thinking about trying Smolov, wants the spreadsheet I used, or has any questions, give me a shout. Thanks for reading!

    sponsored by

    Don't Flinch.
    Jersey Iron Gear!
    Tone on Facebook
    880/820/770/2415 Geared
    680/530/750/1960 Raw

  25. #1075
    Old Lifter skiboy's Avatar
    Join Date
    Aug 2009
    Location
    Croydon, PA
    Posts
    308
    Great work Tone!
    I remember the first week you tried to do raw squats and the crap. You did come a long way with this program and am proud of you!
    Now lets squat some weight!!!
    Good Luck!
    Mike Ski

    Best Lifts
    Raw
    625/380/575

    Equipped
    810/610/600

Similar Threads

  1. Starting Strength Journal - first journal
    By ditogarcia in forum Member Online Journals
    Replies: 31
    Last Post: 12-08-2008, 07:14 AM
  2. journal
    By sean140 in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 06-16-2007, 06:00 AM
  3. Journal
    By Buff in forum Member Online Journals
    Replies: 35
    Last Post: 04-16-2003, 11:29 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •