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Thread: Barbaccio's Journal

  1. #26
    Jersey Iron Barbaccio's Avatar
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    Absolutely, but it will be by feel. I'm not training at all 2 weeks out. Maybe some very light blood flow stuff but nothing even remotely heavy. But I don't see a need to cut it much earlier because I don't think raw training fries you out nearly as much as geared. 2 weeks out I'll complete my 5/3/1 deload week and hit my geared meet openers. Take totally off the next week and then it'll be meet day.

    Good luck with the shoulder. How's it feel since the surgery?

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  2. #27
    Habingus
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    Quote Originally Posted by Barbaccio View Post
    Absolutely, but it will be by feel. I'm not training at all 2 weeks out. Maybe some very light blood flow stuff but nothing even remotely heavy. But I don't see a need to cut it much earlier because I don't think raw training fries you out nearly as much as geared. 2 weeks out I'll complete my 5/3/1 deload week and hit my geared meet openers. Take totally off the next week and then it'll be meet day.

    Good luck with the shoulder. How's it feel since the surgery?
    The surgery went well. Everything seems to be going ahead of schedule...only problem will be the other shoulder now haha. Life lesson: don't play football. How do you like the double ply F-6? I haven't seen a lot of guys using them.
    "I PLAY BY MY OWN RULES"

  3. #28
    Jersey Iron Barbaccio's Avatar
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    I love it. I use it right off the shelf, no customizations. I was using the Super Duper Phenom for my last couple of meets. Hit 800 in it. But I had done 750 in a single-ply F6 and didn't have nearly the same shoulder and wrist pain. So I switched back. The F6 is a great shirt. Katana is too much like a denim for me. Totally stops you at the bottom rather than give you some rebound.

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  4. #29
    Jersey Iron Barbaccio's Avatar
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    8.28.09 Bench (Week 2 Cycle 2) 5 rep
    135x10
    225x10
    300x5
    345x5
    395x8

    Again a bad rep day but in all actuality this is a down week for me. I did the "I'm Not Doing Jack ****" template for accessories and got my ass out of the gym. Full geared squat day tomorrow and then on to the 5/3/1 week next week. Looking for some big numbers.

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  5. #30
    Westside Bencher Travis Bell's Avatar
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    Is this a template you've come up with yourself Tone?

    I often get lots of questions about creating a hybrid 531, which it appears you are doing if I read it correctly?

    How do you feel it's working for you?


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  6. #31
    Jersey Iron Barbaccio's Avatar
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    This is one Peggers came up with that I'm test driving a bit. He modified it to a 3/5/1 using the 2nd and 4th weeks as deloads so you can still go crazy with gear. So far it's been working great. I hit a straight week and a half of rep PR's on the 5/3/1 while still going full speed on my geared days. I do a 3 day split on the 5/3/1. So it like this:
    Sunday: Off
    Monday: Geared Bench
    Tuesday: 5/3/1 Squat
    Wednesday: 5/3/1 Bench
    Thursday: 5/3/1 Deadlift
    Friday: Off
    Saturday: Geared Squat
    Sunday: Off
    Monday: Geared Bench
    Tuesday: 5/3/1 Military
    Start over again.

    I can tell you it's brought my passion back for training, gives me the ability to focus on the one BIG end set each day, and I'm in better health. I love it so far and I'm not changing a thing.
    Last edited by Barbaccio; 08-28-2009 at 04:18 PM.

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  7. #32
    Westside Bencher Travis Bell's Avatar
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    Very cool. I bet you're in better shape! That's a lot of work! Looks like fun though, just good ol' fashioned heavy lifting. I'll be looking forward to how it turns out.


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  8. #33
    TJW
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    Dude strong work in here! It is pretty cool to see one of the stronger guys on here using a 5/3/1 type program. I'll keep checking it out to get ideas and ask any questions. Keep up the good work.

  9. #34
    Jersey Iron Barbaccio's Avatar
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    8.29.09 - Geared Squat Day
    135x3
    225x3
    345x3
    455x1
    545x1
    635/3x1
    725x1
    775x1

    Deadlifts
    315x20

    I have to figure out what the hell is wrong with me. I have been trying to put more and more weight on my back every week but it doesn't seem to be working out. My CNS is strange. I have to build a tolerance up to weight. I do it with the squat and the bench. The bench has been coming, the squat? No such luck. It's possible that all the raw squatting I've been doing is effecting me too. Twice today I was told I was starting forward rather than sitting back. I feel a bit desperate and hopeless. Sounds pretty non-hardcore and pussy but hey, it's how I'm feeling. Hoping to talk to Pegg a bit tonight about it and see what he thinks. I see guys like Danny Blankenship, Matt Wilson, and Ben Brand walk in after 2 weeks off and get under 1000 like nothing. I take time off and it takes forver before it feels like my body is ready again. Who knows, maybe I am being a pussy.

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  10. #35
    Resolute -JM-'s Avatar
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    Whilst on a completely non comparitive level, I understand what you are saying about things not firing as they should.

    Although, 'desperate and hopeless'....doubt it man. You know what you have to do.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  11. #36
    Habingus
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    I don't know if this is a good idea or not, but would you ever consider putting your raw squat on the same day, and just hitting it after your geared squat? Gear is the important part and you'd still be getting both in right? I did this in the past with some success, but I'm not at your level so I don't know.
    "I PLAY BY MY OWN RULES"

  12. #37
    Moderator Brian Hopper's Avatar
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    315lb Deadlifts for 20 after a geared up squat workout is crazy.
    My Training Log
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    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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  13. #38
    Senior Member EatMyWay2TheTop's Avatar
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    You're strong as hell. I hope you can find what's wrong with your squat so you can get that 2500 total.
    "Greater love hath no man than this, that a man lay down his life for his friends"

    John 15:13 KJB

    "Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"

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  14. #39
    Jersey Iron Barbaccio's Avatar
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    8.31.09 Geared Bench
    Went in with my shoulders a little achy. After a talk with my crew I decided to try and push through it. If I need to take some down time, I'll do it on a raw day. Tonight was the hardest night I've had. 5 working sets. Very tough.
    Warmups
    Bar x azillionmillion
    135x10
    225x10
    315x5
    Shirt On
    555x3 to 2-Board
    595x3 to 2-Board
    640x3 Full Range
    660x2
    690x2
    Couldn't touch on any of the full range sets. Not too worried about it yet as the weight is very light. Trying to get 3 reps in but holding my air that long is rough.

    Out of shirt
    3-Board w/ Doubled Monster Minis
    315x5
    315x5
    4-Board w/ Doubled Monster Minis
    365x3

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  15. #40
    Jersey Iron Barbaccio's Avatar
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    9.1.09 Deadlift (Week 2 Cycle 2) 5 rep
    135x5
    225x5
    315x3
    365x5
    420x5
    475x12 (Stopped rather than pull one more since my bicep felt funny. Turns out I should've gotten one *****ing more rep for a rep PR!)

    GMs
    185x10
    135/2x15
    (Tried to really come down fast and reverse. Blew up my lower back nicely)

    Wilson Bands
    Blue Band/2x25

    Green Band Abs
    4x25

    Felt good today. I am supposed to finish my 5-rep week with Military's tomorrow but my shoulders are baaad. Thinking about maybe substituting rows instead. Thursday I am due to start my 5/3/1 week with squats. I freaking love this program. Found a great website today. Enjoy your reading! I laughed for an hour!

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  16. #41
    Super Moderator vdizenzo's Avatar
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    Where's the rehab work big guy?


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  17. #42
    Jersey Iron Barbaccio's Avatar
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    What am I rehabbing Vin? Besides my shoulders which I may wind up having to rehab soon......

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  18. #43
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Barbaccio View Post
    9.1.09 Deadlift (Week 2 Cycle 2) 5 rep
    135x5
    225x5
    315x3
    365x5
    420x5
    475x12 (Stopped rather than pull one more since my bicep felt funny. Turns out I should've gotten one *****ing more rep for a rep PR!)

    GMs
    185x10
    135/2x15
    (Tried to really come down fast and reverse. Blew up my lower back nicely)

    Wilson Bands
    Blue Band/2x25

    Green Band Abs
    4x25

    Felt good today. I am supposed to finish my 5-rep week with Military's tomorrow but my shoulders are baaad. Thinking about maybe substituting rows instead. Thursday I am due to start my 5/3/1 week with squats. I freaking love this program. Found a great website today. Enjoy your reading! I laughed for an hour!
    Damn, those high rep deadlifts are crazy!!!
    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

  19. #44
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Barbaccio View Post
    What am I rehabbing Vin? Besides my shoulders which I may wind up having to rehab soon......
    Shoulder thing yes and your talk of your CNS handling weight on your back. I think your program is aggressive. I'm glad it's working for you. I just fear without some rehab/prehab stuff you might end up a little overtrained.

    Don't get me wrong, your strength seems awesome. Just some thoughts after reading your training comments.


    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

  20. #45
    Jersey Iron Barbaccio's Avatar
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    Thanks Vin. Thats why I moved over here, good advice from top level guys. The training is aggressive. I knew at some point I'd have to cut some things back. Thinking about pushing the Military day to a Heavy Row day instead. As far as the weight on my back. I have the strange issue with that. I am talking to Pegg about it but maybe I should finally use your damn number and give you a call. You around later tonight?

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  21. #46
    STRENGTH FROM ABOVE
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    thanks Tone for all the support and your friendship over the last couple of years..i love ya and miss ya
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  22. #47
    Resolute -JM-'s Avatar
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    Thats a lot of deadlifts. Awesome.

    You get more out of the lighter GMs?
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  23. #48
    Jersey Iron Barbaccio's Avatar
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    John, you are my boy!
    Flynn, I get more out of everything. I have been doing this for years and I still feel like I just going in and "doing" is better than overthinking constantly. I like to have a plan before hand for my big stuff, and then just let accessories fall where they may.

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  24. #49
    Jersey Iron Barbaccio's Avatar
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    9.2.09 Military Day (Week 2 Cycle 2) 5-Rep
    Barx10
    135x5
    150x5
    175x5
    200x14

    Tricep Pushdowns
    95/2x25 & 1x30

    Straight-Arm Pushdowns
    115/3x10

    Had to jet early tonight but I wanted to do some Face Pulls. Need to keep up with my rear delt work to balance out all the other work. I have a video of the 200x14 but Tim turned the phone so the VIDEO is on it's side.
    Last edited by Barbaccio; 09-02-2009 at 06:17 PM.

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  25. #50
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Barbaccio View Post
    Thanks Vin. Thats why I moved over here, good advice from top level guys. The training is aggressive. I knew at some point I'd have to cut some things back. Thinking about pushing the Military day to a Heavy Row day instead. As far as the weight on my back. I have the strange issue with that. I am talking to Pegg about it but maybe I should finally use your damn number and give you a call. You around later tonight?
    I'll be around tomorrow night. Went to hang with Mom, Dad, and my Big Bro tonight. I was a good time.


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