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Thread: Barbaccio's Journal

  1. #1526
    Jersey Iron
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    Great Job today. I'll be there anytime you need me to help you out or push you.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  2. #1527
    Jersey Iron Barbaccio's Avatar
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    12.19.12
    Cube (Week 1 Day 3 - Bodybuilding Day)
    Shoulder Warmup
    Military Press
    Barx10
    95x10
    135/3x12 (Wide/Mid/Close Grip) Highlighted how bad I am at reps. Weight was easy but my shoulders were burning good. Nice starting point. Worked to really squeeze the shoulders at the top. Tried to squeeze on every movement today.

    Barbell Calf Raises (2 Mats)
    135/2x15
    155x15

    Pulldown Abs
    3x25@95

    Supersetted these with

    Hammer Curls
    3x15@45

    Adductor Crossovers
    3x15@15 (Have a definite issue with my right adductor. Started trying to do them with 20's but right groin REALLY objects to these. I'll need to work these hard to get it up to speed.)

    Supersetted these with

    Green Band Pulldowns 3x15 (Again, really squeezing the lats)

    Face Pulls
    95/3x15

    Good night overall. Did a little more than called for to try and keep myself moving between sets. Very happy overall. Looking forward to Squaturday.

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  3. #1528
    Jersey Iron
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    Great job wish i could have been there instead of stuck in traffic screaming at people.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  4. #1529
    Moderator Brian Hopper's Avatar
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    Nice session 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:

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  5. #1530
    Jersey Iron Barbaccio's Avatar
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    12.22.12
    Cube (Week 1 Day 4 - Squat Day)
    Warmup - 15 mintues
    Squat
    Barx5
    145x5
    235x3
    325x3
    Briefs On
    415x3
    505x3
    645x3
    665x3
    685x3
    Added Rev Light Band
    775x2

    Raw Squats (High Bar Close Stance)
    325/5x5

    Leg Press
    290/4x15 (Need to go a bit heavier, changed stances each time)

    Reverse Hyper
    145/3x12

    88lb KB Swings
    3x15

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  6. #1531
    Jersey Iron
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    Awesome Job Tone.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  7. #1532
    Goals (kg) 272.5/165/305 HJP's Avatar
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    How's the body feeling after these days? Plenty of work going in!!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  8. #1533
    Jersey Iron Barbaccio's Avatar
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    Body feels like absolutely shit. In a perfectly good way. Just need to deal with it until it begins to compensate. It's funny, I don't see any type of "magic bullet" with the Cube other than you work. Hard. Very hard. It's really brought me back to my days before powerlifting when I lifted hard everyday because it was fun. I am having a blast.

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  9. #1534
    Jersey Iron Barbaccio's Avatar
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    12.23.12
    Cube (Week 2 Day 1 - Bench Day)
    Had to change somethings up here because I couldn't make Iron Sport and my local gym blows. Was supposed to do Floor Press. In the local gym, there's no where to do this to get a hand off. So took Incline instead.
    Shoulder Warmups
    Incline Bench
    Barx10
    135x10
    225x5
    275x3
    315/5x3 (Varied Grips)

    Lat Pulldowns
    240/3x12

    Close Grip Bench
    275/3x12

    Red Band Flys
    3x15

    Red Band Tri Pushdowns
    35/20/20/15/10 = 100

    Weight was at 392 today. Looking alot slimmer. Loving the AtLarge supplement protocol Chris Mason put me on. Leaves me feeling recovered, ready to train, and feeling bigger and stronger.

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  10. #1535
    Jersey Iron Barbaccio's Avatar
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    12.26.12 (Week 2 Day 2 - Deadlift Day)
    Deadlift (65%)
    135x5 (Sumo) 135x5(Conv)
    185x5 (Sumo) 185x5(Conv)
    225x5 (Sumo) 225x5(Conv)
    275x5 (Sumo) 275x5(Conv)
    315x5 (Sumo) 315x5(Conv)
    Briefs On (All reps Sumo)
    405x3
    505/10x1 (30-45 seconds between pulls)

    4" Block Pull w/ Snatch Grip (50%)
    330x20

    Squats
    275/3x8 Back started to lockup nicely here.

    Shrugs
    315/2x12 (Weight was easy but wanted more of a squeeze)
    225x12 Much better. Squeezed my traps for a 2 count.

    Lat Pulldows
    200/3x12 Varying Grips

    Skipped on Back Raises. Was supposed to do 50. Wasn't going to happen without my back seizing. I'll work up to them yet. Just need a bit more GPP over the coming weeks.

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  11. #1536
    Jersey Iron Barbaccio's Avatar
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    12.27.12 (Week 2 Day 3 - Bodybuilding Day)
    Military Press
    Barx10
    95x10
    135x5
    185/3x10

    Standing Calf Raises
    225/4x10

    Abs
    145x25
    130/2x25

    Supersetted with

    Dumbbell Curls
    50/3x12

    Adductors
    15/3x12
    20x12

    Supersetted with

    Lunges
    3x8/Bodyweight

    Most proud of this workout because of the lunges. I'm big, I don't have a ton of flexibility and balance, and I knew these were going to be very challenging. Not only did I get them done, I got them done better than I expected. The soreness and muscle weakness didn't hit me till I got out of the car at home. These are going to become a staple. I feel how much it's going to help the knee stability and the adductors along with the the quad itself. Weight are going up, workouts are getting to be a little less taxing cardiovascularly, and I'm feeling and looking better.

    I do need to say that I believe the stack of supplements Chris has me on has done wonders to help my recovery from these brutal workouts. The Results has kept me focused and aggressive on the weights, the BCAA's & ETS are helping the recovery of my muscles and joints to the point where I feel a little soreness the next day and then it passes. The fish oil and protein are helping me keep the muscle I have and gain more. It's been great so far and I'm going to continue on this same stack. It's amazing.

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  12. #1537
    Senior Member GazzyG's Avatar
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    Lunges when you're weighing ~400lbs are no mean feat, Tone! Good stuff!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

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  13. #1538
    Wannabebig Member
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    Sold...

    ...adding lunges back to my next cycle.

  14. #1539
    Jersey Iron Barbaccio's Avatar
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    12.29.12 (Week 2 Day 4 - Squat Day)
    Squat
    Barx10
    145x5
    235x5
    325x3
    Briefs On
    415x2
    505x2
    610x2
    725x2
    775x1 (PR)
    Suit On
    835x1
    725x2/1/1

    Good Mornings
    225/3x8

    Leg Press
    400/3x20

    Reverse Hypers
    Plate/Quarters - 3x15

    Back Raises - 15/25/20

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  15. #1540
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    Wow, you haven't been on CUBE or doing lunges very long. Nice PR!

  16. #1541
    Moderator Brian Hopper's Avatar
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    Awesome job on the PR 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. #1542
    WBB Team Captain Coke's Avatar
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    Outdoing yourself man, looks incredible!

  18. #1543
    Jersey Iron Barbaccio's Avatar
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    775 Briefs Only (PR)


    835

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  19. #1544
    Jersey Iron Barbaccio's Avatar
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    So you all know about the bullshit people write about stretching and shit right? All the stuff Dizenzo and those guys write about how important it is all the time and shit? And how you never bother with it because you're still flexible right?

    Wrong.

    3 years ago Vin asked me where my rehab days were when he was looking in my log. I blew him off because, hey, I'm really flexible for a SHW. I can get down in a catchers stance pretty easy, I can get under the squat bar without pain, and I'm not hurting. Why am I going to spend time stretching? Because he was looking out for my future.

    I'm doing the Cube routine now. Tons of volume and lots of work. Hamstrings that feel like they're going to rip off going up the steps of my home. Somedays getting down to the toilet is a challenge. Add to that the fact that I've had trouble getting under the squat bar lately because of tight shoulders. The other day I was so tight I could barely get out of bed. My hams felt like steel cables. It even effected my walk to work because I'd developed plantar faciitis. That means it basically feels as if you're stepping on an ice pick every time you put your heal to the ground. I had the hobble up and down the steps of my bi-level home. I couldn't get on the floor to play with my son. Even holding my newborn baby girl (All 7lbs of her) put a strain on my low back after a few minutes. My training partner Tim Gale, is in even worse shape than me when it comes to tightness. Because we didn't fucking listen.

    Finally, I've started stretching almost daily (yep even now I still go against my own advice and don't make myself do it everyday) and it's had an IMMEDIATE impact on my training capacity and my regular everyday life. I can play on the floor with my son. I can hold my daughter without feeling a back pump. Sex is fun again. Steps are no problem. And I realized the other day kind of out of the blue, that I wasn't hurting while I was walking. The Plantar Faciitis was gone! I hadn't even noticed because I was just used to dealing with that pain!

    Dudes, if you're 18 just starting out and feeling great? Stretch. Stretch because 5 years from now you won't have to start stretching after tearing something off or hurting something because some other muscle was tight. You won't have to do it AFTER hurting your back because your pelvis is tilted due to tight hamstrings. Do it because it makes training that much better which means you can train that much harder. In school you never thought you'd need home-ec till it was time for you to feed yourself. You never thought you'd use that woodshop knowledge till you owned a house. You never figured you'd need that math until you were trying to cook or bake. The same goes for stretching. You may not NEED it now, but you WILL use it down the road.

    Please, listen to someone who used the same excuses you do. It's not worth the time. I just want to train. I don't have the time. I'll do it after. Etc. Etc. Etc. Get it done. Because the hassle of doing it now is going to save you from HAVING to do along with dealing with pain later on down the road.

    12.30.12 (Stretching)
    Went to the gym today and spent 30 minutes stretching. Hips, shoulders, back. Check out www.mobilitywod.com for some great things to do!

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  20. #1545
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    Thanks for referring back to that mobilityWOD site...tons of good things to know there.

  21. #1546
    Super Moderator vdizenzo's Avatar
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    Glad that statement had an impact on you, better late than never. Keep up the good work big man.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  22. #1547
    Jersey Iron
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    The stretching worked better then I had thought it would. Definitely will be added in more, at least once a week.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  23. #1548
    Senior Member
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    crazy ass weights in here man. i feel your pain. this cube shit is the real deal lol.
    2000 or bust

  24. #1549
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cube sounds like its doing awesome for you man. Very insightful with the stretching stuff. Definitely need to take note of that an do more of it. Appreciate you opening up with us about it bro
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  25. #1550
    Jersey Iron Barbaccio's Avatar
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    Why is it whenever everything is going really well something comes along to slow you down?

    12.31.12 (Week 3 Day 1 - Deadlift Day - Pull off 4" Blocks)
    Went conventional & raw today.
    135x5
    225x5
    315x3
    365x3
    405x3
    455x3
    505x1 (Felt something under my left rib twing but there wasn't any pain so I finished the lift.)
    545x1 (Some pain during the pull, but nothing I couldn't fight through.)
    585x1 (This one hurt. Called it a day here.)

    Pain wasn't bad just standing there and I start to worry I was being a pussy. So I tried to continue.

    SLDL Sumo Stance w/ 65%
    430x6 (Yep. It hurts.)
    430x6 (Oh man, I need to rest this.)

    Was supposed to do Dumbbell Rows, Dumbbell Shrugs, and Up/Down Planks but I called it a day. Walking to the car it started to seize up. Drove home took a pain pill and some ibprophen and put heat on it. Feels better than it did but hurts any time I use my abs as stabilizers. That means moving on the couch, getting up, or picking up my son. Sucks. We're supposed to bench tomorrow at 10am. I'm gonna go and see what I can do.

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