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Thread: Barbaccio's Journal

  1. #1651
    Powerlifter/Strongman J L S's Avatar
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    awesome job on the bench meet. Busting out these meets and with PR's too, doesnt really get much better as a powerlifter!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  2. #1652
    Jersey Iron Barbaccio's Avatar
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    3.14.13 (Cube Week 1 Day 3 - Accessory)
    Shoulder Warmup
    Standing Overhead Press
    Barx10
    95x10
    135x10
    185x5
    205/2x10
    205x5

    Wide Grip Pulldowns
    260/3x10

    Face Pulls
    115/3x15

    Curls
    35/3x15

    Red Band Pushdowns
    2x50

    Red Band Pulldowns
    2x50

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  3. #1653
    Jersey Iron Barbaccio's Avatar
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    3.16.13 (Cube Week 1 Day 4 - Speed Squat)
    We've seen some upper back weaknesses with many of our crew lately so we decided to roll with the SSB this week. Working to teach them how to push the chest up and keep the bar over the knees rather than get bent over and have to good morning the weight up. Once I got to training, I felt great and decided to push a little rather than keep the speed work.
    Barx8
    170x5
    350x3 (Skipped right to 3 plates since Brian Cain did. Didn't like it. LOL)
    Briefs On
    440x3
    530x3
    580x3
    620x3
    670x3
    710x1 (Tim called for another but I racked. Tim immediately called for another set and off we went.)
    760x1
    I think everything over 530 was a PR here. I'm going to go back in the log today but I don't ever remember using this much weigh to this bar in my life. This bar has always been my nemesis because of my height so hitting 760 was a HUGE victory. The downside was I had almost nothing left in my lower back.

    Raw Oly Squats
    405x5
    405x10
    That was it. Wanted another set of 10 but my back was shot. Didn't have it. Tried to do some abs but everything started cramping up on me. Called it day but was happy with the huge PR.

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  4. #1654
    Jersey Iron Barbaccio's Avatar
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    Does anyone else look back in their log and get absolutely sick about how much of a puss they were or how badly they trained? Sheesh.

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  5. #1655
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Barbaccio View Post
    Does anyone else look back in their log and get absolutely sick about how much of a puss they were or how badly they trained? Sheesh.
    what do you mean look back? I still do!

    thats a considerable amount of weight on the safety death bar, nice PR's!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  6. #1656
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Tone first time checking in since the bench meet. Awesome PR bro, not far off those bigger numbers too, 820 just flew up. The cube has really worked great for you mate. Nice work! Also good to have you back posting
    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

  7. #1657
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    How is my boy Chis Mullin doing? Im glad he has finally taken the plunge into the sport and has a good crew to train with.

  8. #1658
    Jersey Iron Barbaccio's Avatar
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    Ty JLS. HJP, it was a good day. Weight felt really light. Charles, Mullin is doing well so far. He's got a TON of power, we're just going to have to build on his stamina. He's very explosive, but dies quick. He should do some damage by then end of the year.

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  9. #1659
    life, one rep at a time
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    Quote Originally Posted by Barbaccio View Post
    Does anyone else look back in their log and get absolutely sick about how much of a puss they were or how badly they trained? Sheesh.
    I believe that's a good thing if you're consistently doing that.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  10. #1660
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    Quote Originally Posted by Barbaccio View Post
    Ty JLS. HJP, it was a good day. Weight felt really light. Charles, Mullin is doing well so far. He's got a TON of power, we're just going to have to build on his stamina. He's very explosive, but dies quick. He should do some damage by then end of the year.
    Yeah that sounds like him. He always had alot of upper body strength and power but wasnt known for stamina or doing alot of lower body work. With his build though i imagine that he will be able to build the squat and dead strength quickly when his stamina build up and learns the form.

  11. #1661
    Jersey Iron Barbaccio's Avatar
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    3.18.13 (Cube Week 2 Day 1 - ME Floor Press w/ 2 Chains)
    Barx10
    135x10
    225x5
    315x3
    365x3
    405x1
    455 x miss
    Knew tonight was an off night. Felt terrible. (Now 2 days later I'm still in bad shape) Pushed a little harder than I should've on that last rep. Should've taken 2 or 3 singles at 405 and called it a night.

    Incline DB Bench
    90/2x20

    CGBP
    335/2x12

    Fly Machine
    260/3x15

    Red Band Tricep Pushdowns x 75
    Red Band Tricep Straight Arm Pushdowns x 50

    Shoulders are completely fried after this workout. I really need to get them actively recovered. Can't lose sight of doing the little things to recover and heal.

    3.19.13 (Week 2 Day 2 - Deadlift)
    Called it off today. I can't spend more than 3 minutes away from the bathroom for the past 3 days. Certainly not going to attempt to deadlift and most certainly shit myself. Slept most of the day. Luckily, a phone interview I had got pushed back to Wednesday.

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  12. #1662
    Senior Member GazzyG's Avatar
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    Good call, Tone! Shitting yaself in the middle of the gym is never a good look, no matter how hardcore you are!
    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)

    www.garethkpengelly.co.uk

  13. #1663
    Jersey Iron Barbaccio's Avatar
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    3.21.13 (Cube Week 2 Day 3 - OHP)
    Still feeling (literally) shitty. 4 days of this has left me dehydrated and weak. However, the meds from the doc have began to work so I tried to get back at it a little bit today. Definitely felt it though.
    OHP
    Barx10
    95x10
    145x10
    185x10
    225/2x8
    225x6

    2 guys were deadlifting in front of the rack. I asked nicely if we could "work in". The guy hemmed and hawed and asked if I could do them somewhere else. Dude, I'm overhead pressing, you're deadlifting. I need to rack. "Well I guess so then." Ok, dude, fuck you all gym etiquette goes out the fucking window. In the middle of his next set I walked in front of him and started pressing. "I guess we'll move then." I guess you will asshole. WTF? I let people work in the rack ALL THE TIME when I'm deadlifting. This guy thinks he's too good for it while deadlifting 225 for a few shitty reps? First time in a long time I've had to deal with an asshole like that in the gym.

    Shrugs
    405/2x25

    Face Pulls
    95/3x15

    Straight Arm Pushdowns
    95/3x15

    Rope Machine Pushdowns
    Level 4/1 min

    Rope Machine Straight Arm Pulldowns
    Level 4/30 seconds

    That was all I had today. I was thirsty as hell after. Pounded an AtLarge Vanilla Protein shake and a liter of water w/ Results, came home, and pounded down a few more glassfuls.
    Last edited by Barbaccio; 03-21-2013 at 04:56 PM.

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  14. #1664
    Moderator Brian Hopper's Avatar
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    What an asshole!!! I can't stand guys like that. That's one thing I hate about training at Gold's Gym. I'm surprised your size didn't scare them away, 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

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  15. #1665
    Jersey Iron Barbaccio's Avatar
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    3.21.13 (Cube Week 2 Day 4 - ME Squat)
    Plans changed a bit today. My car is STILL in the shop and my suit is in the trunk. My briefs have a hole in them so I tried to challenge myself raw this week. I think I accomplished that and more. I'm sitting here now dead tired and still cramping despite drinking a ton of water and potassium.

    Raw Beltless Squats
    Barx10
    145x5
    235x5
    325x5
    415x3
    505x1
    555x1 (Everything over 415 was a beltless squat PR)
    Put the belt on here
    585x1 (Went really shitty. I have struggled with some weight and sickness this week Tim told me to call it off before I got hurt so I dropped down for one more challenge)

    Belt On
    415x20!!! (Had this in my head last week and really wanted to get it. Up to 15 was easy. 15-18 was hard. 18-20 I don't even remember.)

    Good Mornings w/ Cambered Bar
    180x8
    270x8
    320x8 Sumo (Was going to count the 270 as one set but Jesse got in my ear a challenged me. I stepped up)
    320x16! (8 Sumo/8 Conv)

    Leg Press
    600/2x20

    Could barely walk. Been cramping ever since.
    Last edited by Barbaccio; 03-23-2013 at 07:26 PM.

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  16. #1666
    Moderator Brian Hopper's Avatar
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    Awesome job Tone, that 415x20 sounds painful!!!
    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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  17. #1667
    Senior Member GazzyG's Avatar
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    Monstrous raw squat session there, Tone.

    And as for the guys deadlifting before - shoulda cleaned their bar off the floor and pressed it; that woulda shown them, haha.
    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)

    www.garethkpengelly.co.uk

  18. #1668
    Jersey Iron Barbaccio's Avatar
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    Damn I'm slacking. I completely forgot to post my Bench & Deadlift Training!
    3.25.13 (Cube Week 3 Day 1 - Bench)
    Shoulder Warmup
    ME Reverse Grey Band Bench (Bands took off about 120 at the top)
    Barx10
    135x10
    225x5
    315x5
    365x3
    405x3
    455x1
    505x1
    545x1
    600x1 (PR)

    635xmiss (Confused cockiness with confidence.)
    Black Band Pulldowns
    2x50
    Black Band Pushdowns
    2x50

    Done there. Shoulders were in bad shape.

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  19. #1669
    Jersey Iron Barbaccio's Avatar
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    3.25.13 (Cube Week 3 Day 2 - ME Deadlift)
    Changed from the Cube here and decided to pull from the floor.
    Deads
    135x5
    225x5
    315x5
    405x3
    Briefs On
    500x1
    585x1
    635x1
    675x1
    700xmiss (Great off the floor and just died. Feeling really beat up today.)

    Dumbbell Rows
    100/3x10 (Gym dumbbells don't go any higher here at RetroFitness. The 100's are basically brand new cause no one uses them. LOL)

    Dummbell Shrugs
    100/2x20

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  20. #1670
    Jersey Iron Barbaccio's Avatar
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    3.25.13 (Cube Week 3 Day 3 - Accessory)
    Shoulders are beat to shit this week. Legs are also tight and I've had some troubles with cramping. Thinking I may need some Potassium because I've been keeping myself very hydrated. Decided to do a bunch of band work today to keep the straight weight off my shoulders a little. I also dropped OHP and went with Dumbbells instead.

    Overhead Dumbbell Press
    70/3x10

    Green Band Face Pulls x 50

    Red Band Face Pulls x 50

    Green Band Rows x 100

    Pec Flys (Need to start doing these to stretch the shoulder/pec area)
    25/4x10

    Hammer Curls
    35/4x25

    V-Bar Pushdowns
    95/4x25

    Felt jacked to shit after this. Had trouble moving my arms to take a shower. Went out afterward and got a few compliments on looking bigger and leaner. Haven't really start Carb Backloading yet but have tried to eat less early and carb up post training. Already seeing results. Leaner but up to 405. Scary what I see happening if I actually commit to the diet. I'll be doing more of this in the coming weeks. This work felt absolutely amazing.

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  21. #1671
    Jersey Iron Barbaccio's Avatar
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    Sorry I haven't been around in awhile. Things took some priority and logging got put on the back burner. I've gone back to training raw for the time being and I'm in much better shape and much, much happier. I'll be starting the log back up in 2 weeks. At that time the entire Jersey Iron crew will be starting on the Jersey Iron Template v2. It will take us directly into the a meet on August 17th. I'm actually really looking forward to getting back and contributing regularly again. See you guys very soon!

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  22. #1672
    Moderator Brian Hopper's Avatar
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    I'll be starting it about a week after you guys. My meet is August 25th.
    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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  23. #1673
    Jersey Iron Barbaccio's Avatar
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    5/27/13 Week 1 Day 1 Jersey Iron Template (Rep Bench)
    Floor Press (82.5%/8x3)
    Barx10
    135x10
    225x5
    275x3
    335x3
    405x2
    420/8x3

    CGBP w/ 2-Board
    315x15
    335/2x15

    Incline DB Press
    65/2x20

    Band Flys (Orange Band)
    3x15

    Adjustment #1 - Will lower reps on Floor Press from 8x3 to 6x3. Although considered a "partial" movement, the FP takes a big toll on your shoulders so rep range should be kept to the lower end of Prilphens Chart.

    Adjustment #2 - Added 2-Board to the CGBP. Trying to save shoulder wear and tear. Today really kicked the shoulders ass.

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  24. #1674
    Moderator Brian Hopper's Avatar
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    I'll go ahead and make that adjustment as well. Nice work!
    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

  25. #1675
    JERSEY IRON Brian C's Avatar
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    Yeah I agree with the adjustments. The addition of the 2 board on CGs is smart. Definately easier to get through for the shoulders.
    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

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