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Thread: Marcorock log - Italian style

  1. #226
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    29/01/2013

    PRESS
    bar x5x2
    30x5
    40x5
    44x5
    50x5
    54x5
    58x5
    60x3

    Seated DB press
    D22x8
    D24x8
    D22x6
    D22x8

    Fatman pullups
    bw x4
    bw x6x5
    bw x8

    Seated behind head DB extensions
    D30x8x4

    DB curl
    D14x7x4

    Side raises
    D6x20x2

    Rear raises
    D6x20x2

    Leg curl
    20x15x3

  2. #227
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    I've been away for a couple of days due to work...training today:

    DEADLIFT Sumo
    60x5
    110x3x4 - ok

    BENCH
    bar x8x2
    64x5
    84x3
    94x2
    104x2 - add Ram from here
    114x2
    124x2
    128x2
    134x2
    134x5 - 9cm board
    134x5 - 6cm board
    134x3 - 3cm board
    100x3x2 - 5 secs pauses

    SQUAT
    bar x8
    60x5
    80x3
    100x3x2 - ok, still not 100% but on the right track

    OH DB ext
    D28x12x2

    Supersets x2:
    Cable flies 20+20 x12
    Cable pushdowns 20x10
    Hypers Bw x12

  3. #228
    Senior Member Judas's Avatar
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    My posts ARE there, as are everyone else's who bothered to post anything... you just cant see them (i made one tonight). That forum is fucked, 100%. I've been posting workouts every night for the last 6 weeks there, but starting about 2 weeks ago we cant see them anymore. I need to move those posts over here.

  4. #229
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    Judas-ize this place!

  5. #230
    Senior Member Judas's Avatar
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    Quote Originally Posted by Rock1984 View Post
    Judas-ize this place!
    Hah! I think i got more action in my journal at FI... with its 5 remaining members...

  6. #231
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by Rock1984 View Post
    While showering after my session tonight, I've realized that, if I want to attain the strength and size goals I have, I really need to up the ante: training heavier, straining, getting far closer to failure, in order to elicit the gains I want.

    I've been playing it safe, but this will not take me far, and thus it ends Now.
    Great attitude change. Sounds like we have been thinking along the same lines.
    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. #232
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    Had to start the training week yesterady, instead of Monday: so, Day 2

    BENCH
    bar x8x2
    64x5
    74x3
    84x2
    94x2
    98x2
    104x2
    98x2x2

    Incline Bench
    55x8x4

    DEADLIFT sumo
    50x5
    70x5
    90x3
    110x3
    120x3 - belt from here
    130x3
    140x3
    140x2x2 - groin seems to be fine

    Pulley, V handle
    40x5
    50x5
    60x8x4
    40x10

    Cable flies
    20+20 x12x3

    1 arm DB ext
    D8x12x3

    1 leg Leg curls
    20x10x2

    Hypers
    bw x12x3

    Stretching - gotta do WAAAAAAAAAAYYYYYY more of this!

  8. #233
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    08/02/2013

    Hanging leg raises
    bw x12x3

    Hypers
    bw x12x3

    SQUAT
    bar x5x2
    74x5
    94x3
    104x3
    114x3 - add belt
    124x3 - add Red Devil wraps
    134x3
    144x3 - loose Titanium wraps

    1-leg Leg press
    60x8x3

    Lat pulldowns - 3 secs negative, BB style
    40x5
    50x8
    50x6
    50x8
    50x6
    40x10

  9. #234
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    09/02/2013

    BENCH
    bar x8x2
    50x5x3
    60x5
    70x5
    80x3
    90x2
    100x1
    110x1 - add Ram
    114x1
    120x1
    124x1
    130x1
    134x1

    Add 9cm board
    134x2
    140x2

    100x3 - to chest, 5 secs pauses

    DEADLIFT
    Regular, 6cm deficit, Oly shoes:
    50x5
    70x5
    90x3
    110x2x3 - 30 secs RIs from here
    120x2x3
    130x1x3
    140x1 - from the floor, no shoes
    160x1 - idem, add belt

    DB incline bench
    D20x15x2

  10. #235
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    This week I've had a lot of issues with recovery/getting into the gym focused and aggressive: I need to find the culprit and address it.

  11. #236
    Senior Member Judas's Avatar
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    There... i figured it out. You happy now...???

  12. #237
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    11/02/2013

    SQUAT
    bar x5x3
    60x5x3
    80x5
    100x3
    120x2 - belt from here
    120x5x3
    130x1
    140x1

    Numbers don't tell the whole story here: my squat is coming back, and I hope it does so with a vengeance

    GM - narrow stance, stiff legs
    40x8x3

    Lunges
    bw x10x2

    Stretching

  13. #238
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    13/02/2013

    DEADLIFT - Sumo
    70x5x3
    100x5
    120x4
    130x3 - add belt from here
    140x5
    150x5
    160x5 - ties PR - pretty heavy, but solid
    170x1
    180x1

    BENCH DE - 30 secs RI, medium grip
    bar x10x2
    60x5
    70x3x10 - this was FUN, and I felt like I did a lot of useful work
    90x1
    100x1
    110x1

    DB incline bench
    D20x10x5

    Pulley
    40x5
    50x5
    60x5
    70x5
    60x6
    50x6
    50x8

    Standing OH DB ext
    D20x5
    D30x5
    D36x6 - PR
    D30x8
    D30x10 - PR?
    D30x12 - PR

    1 arm OH DB ext
    D6x12x3 - tris were fried for good!

    Cable flies
    20+20 x12x2

    Stretching

  14. #239
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    15/02/2013

    Hanging leg raises
    bw x10x3

    GM
    bar x10x3

    SQUAT
    bar x5x3
    40x5x2
    60x5
    80x3x2
    100x2x6 - 1min RIs
    120x1 - add belt
    130x1
    140x1
    150x1 - this felt heavier than it should

  15. #240
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    16/02/2013

    BENCH
    bar x8x2
    40x8x2
    60x6
    70x6
    80x5 - here I understood that thihs wouldn't have been fun - wednesday's DE got the best out of me, Max was feeling the same
    90x4
    100x3
    90x5x3 - fuck! plan was to attempt a ramp up from 100, but...no way!

    DEADLIFT - regular
    90x5
    90x3
    110x3
    130x2
    150x1
    130x2x3

    Standing DB press
    D20x8x2
    D20x10

    Front raises
    D8x6
    D10x10x2

    Lat pulldowns
    50x8
    60x8
    60x6

    DB curl
    D14x8x3

    Cable flies
    20+20 x15x2

    Romanian DLs
    60x10x2

  16. #241
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    19/02/2013

    Got in to the gym feeling sleep and tired...this is happening way too often, lately...?!?!

    Hanging leg raises
    bw x10x3

    Hypers
    bw x10
    bw x12
    bw x15

    SQUAT
    bar x5x3
    60x5x2
    80x3
    100x3
    120x2x4 - add belt - these were feeling like 160 kg...

    BENCH - just to get the upper body moving
    bar x10x2
    50x8
    60x7
    70x6
    80x5
    90x4
    100x3

    Bench actually woke me up: time to do what I went inot the gym for: I put my Centurion on, and squatted!

    SQUAT 2 - Centurion suit
    100x3
    130x3
    160x2
    180x2x2 - added loose wraps - last rep was deep enough to get white lights: I'll get the hang of this suit soon!

    Standing DB ext
    D24x8
    D24x10
    D24x12
    D24x15

    Lunges
    bar x8x2 - I'll raise the weight on this exercise very carefully and slowly

  17. #242
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    21/02/2013

    This "being late and lazy" thing has got to stop!

    DEADLIFT
    50x5
    70x5
    90x4
    110x3
    130x3
    140x3 - add belt
    150x3 - stopped here, as my right hamstring was giving me a weird feedback...not the right moment to tear something up!

    BB Rows
    50x8
    50x10x4

    DB Shrugs
    D30x12x3

  18. #243
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    23/02/2013

    BENCH
    bar x10x2
    54x8
    64x7
    74x6
    84x5
    94x4
    104x3
    104x2x4

    SQUAT
    bar x8x2
    70x5
    90x5
    110x3 - add belt
    120x2
    130x2
    120x2x2 - paused squats

    ROWS
    50x8
    50x10x4

    Cross body curls
    D10x8
    D12x8
    D14x8
    D12x8

  19. #244
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    New start - RTS program - 26/02/2012

    Total Specificity looks to be the name of the game...bring it on!!!

    2 hours OT at work, gettin' into the gym at 8pm

    BENCH, 2ct pause - had to start here instead of squatting first, 'cause otherwise I'd have been without a lift off
    bar x6x2
    50x6
    70x4
    80x4
    90x4
    94x4 @8.5 - stayed a bit conservative here, since I've been experimenting with touching a bit lower

    SQUAT
    bar x5x2
    60x5
    90x3
    110x2
    130x1 - add belt
    140x1 - wraps from here
    150x1
    160x1@8.5 - this started to feel pretty heavy, but it still was very solid
    140x4@8.5 - decided to drop a bit more
    130x4
    130x4@>8 - decided to stop it here cause I was starting to feel "mental" fatigue

    JM press - 1st time ever doing this
    bar x10
    40x8x3
    44x8
    50x8@9.5 - stopped here

    Ok, overall I played it a bit safe, it will take a while to get good at RPE estimation.

  20. #245
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    Got to the gym within 7.30 pm: not a bad start, and I was feeling good and ready to give it a good run.

    DEADLIFT - sumo, raw - load drop
    70x5@4
    100x3@5
    120x2@6
    140x1@7 - added belt from here
    160x1@8
    180x1@9 - not far from 9.5, actually
    150x5@9.5
    140x5@8.5
    140x5@9

    BENCH - TnG
    bar x6x3
    60x6@4
    80x6@6
    90x6@7.5
    100x6@9
    104x6@10 - last rep started well off the chest, but got pretty grindy at lockout!

    Front squat
    40x6@5
    60x6@7
    80x6@8
    90x2 - bailed out of these, since my low back cramped up on me
    All the FS weights were very light on the legs, but keeping the correct position made it all more difficult (my best FS ever is 120 kg)

  21. #246
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    1st GPP session

    Laying ext rotator - D (dumbell) 4 x10x3

    Facepulls
    25x10
    30x10

    AB wheel - 1st time ever, not an easy exercise!
    bw x10x2

    Hanging leg raises
    bw x10x3

    BB rows
    70x10x3

    Treadmill - 20 minutes (a mix of high inclination fast paced walking and flat running...oh my, I have to start moving MORE, I'm out of shape)

    Stretching
    Foam rolling

    I need to do 2 things to improve my recovery:
    - reintroduce contrast showers
    - go to bed WAY earlier

  22. #247
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Strong reps on the Deads. Quite like the idea of hitting something heavy then getting some reps in. Nice work mate
    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

  23. #248
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    Thanks, Hayden!

    It looks like I'm finally gaining some momentum again, so I hope to be able to log some good weights in the weeks leading up to the Italian Championship!

  24. #249
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    01/03/2012

    Got into the gym feeling awake and primed to lift! Yeah!

    Competition bench
    bar x6x2
    60x5@5
    80x3@6
    90x1@7
    100x1@7.5
    110x1@8
    116x1@8.5
    100x5@9
    94x5@7
    94x5@7
    94x5@8
    94x5@8.5
    94x5@9

    Incline Bench
    60x8@7.5
    70x8@8.5
    74x7@9

    SQUAT with wraps (this should have been with bands, but my training mate couldn't make it to the gym, and he has the bands...)
    bar x5
    70x5@5
    100x4@6
    120x4@7.5 - added belt
    140x4@8.5 - added wraps
    150x4@9

    A good session!
    I think part of the reason why I got into the gym so "ready" was that I limited my carb intake at lunch.

  25. #250
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    DEADLIFT with mini bands (regular DL)
    70x4@4
    90x4@5
    110x4@6.5
    130x4@8 - added belt
    140x4@9
    This was fun!

    BENCH with boards (9cm thickness)
    bar x6
    50x5
    70x4
    90x4
    100x4@6.5 - boards from here
    110x4@7.5
    130x4@9 - this was a misload...oh well

    Snatch grip SLDL
    70x8@7
    80x8@8
    90x8@9

    A pretty quick, nice session!

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