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Thread: Marcorock log - Italian style

  1. #251
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    03/03/2013

    Today I attended the 2nd lesson of a 3-days Powerlifting Instructor course I'm enrolled in, held by the Italian PL Federation.
    This lesson's focus was the Bench Press, so I got to bench a little under the eye of one of the best Italian coaches, Ado Gruzza, who's also a friend.

    Competition bench
    bar x5
    60x5@5
    90x5@7
    105x3@9

  2. #252
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    04/03/2013

    Good feelings all day long...then I hit the gym!

    SQUAT - geared
    bar x5
    70x5
    100x3@6
    120x2@7 - added belt
    140x1@8
    160x2@7 - suit straps down - way high (suit is friggin' tight!)
    180x2@8 - light wraps, still high (so no bounce from either wraps or suit)
    200x1@8 - still a bit high - med wraps
    225x1@9.5 - straps up, tightish wraps - 5 kg PR - lost balance unracking it, so I put it down and picked it back up; I had to fight the suit VERY hard on the way down, so I had little carryover from the gear and bad form.
    195x3@8.5 - not bad
    195x3@8 - finally got the hang of this suit, and got some decent carryover: by far the best set, and I have it on video (I'll link it as soon as I get it from my training mate).
    If I can get consistent with the form I used on the last set - especially on the way down - 225 will get to be @8, and 240 will be within reach.

    BENCH - 3cm board
    bar x6
    60x5@6
    80x3@7
    100x3@8 - added the board from here
    110x3@9
    104x3@8
    104x3@8
    104x3@8
    104x3@8
    Looks like I've figured out how to lock my chest "up": if I can keep it this way, bench will be moving up soon!

    Floor press - pinky on rings
    74x6@7
    84x6@8
    94x6@9
    84x6@8.5

    Stopped here...all in all, a very good but pretty taxing session

  3. #253
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    05/03/2013

    Well, I've been feelin' yesterday squats all day long.

    DEADLIFT Sumo
    70x4@5
    110x3@7
    130x1@7 - added belt
    150x1@7.5
    170x1@8.5 - very smooth, but not light!
    150x4@9 - decided to call it here

    BENCH - T&G
    bar x10
    60x5@6
    80x4@7
    90x4@8
    100x4@9
    90x4@8.5
    90x4@9

    GOODMORNING and the confirmation that I'm SO BAD at this exercise
    50x4@6
    70x4@7.5
    90x4@9 - I suffer of "chest dropping" syndrome!
    70x4@8

  4. #254
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    07/03/2013 - W2 T3

    Shirted Bench
    bar x8
    60x5 @6
    80x3@6.5
    90x2@7
    100x1@7.5
    120x3@7 - 9cm board, added Katana size 40
    140x2@8 - 6cm board
    150x1@8.5 - 3cm board
    160x1@9 - very difficult to touch, not even sure I did it!
    170x1@11 - had it lifted off, wasn't going down on the right path
    170x1@11 - as above
    160x1@10 - touching still an issue
    160x1@10 - as above

    I traded the rep work for trying-to-touch work, to no avail: this shirt in a bit tight, and it probably was not properly set

    MILITARY
    bar x6
    40x6@7
    44x6@7.5
    48x6@8
    52x6@8.5
    56x6@9
    50x6@8.5

    PIN SQUAT
    bar x4
    40x4@5
    60x4@6
    80x4@7
    100x4@8
    120x4@9
    100x4@9

    I should've done triples here: my mistake!

    No 4th session nor GPP this week, due to traveling for family obligations .

  5. #255
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    11/03/2013 - W3 T1

    Poor sleep due to a very late flight in, a stressful work day and an incredibly busy gym: the perfect recipe for an heavy geared squat session!

    SQUAT
    bar x5
    72x5@5
    102x3@6.5
    122x2@7 - added belt
    142x1@7.5
    162x2@7.5 - added Centurion 36 suit, straps down, and light wraps - way high due to tight suit
    182x1@8 - got depth
    202x1@8 - straps up
    222x1@8 (maybe 8.5?) - competition tight wraps - very good, solid single: 1st attempt?

    I tried to put some reps in (wanted to do a few triple with 200) but the suit was eating me alive, to the point that I couldn't bend the legs anymore, and my thighs were getting blue.
    It took almost 10 minutes to get it off: I need to find a way to widen the suit's legs seams a bit

    INCLINE BENCH - POR
    56x8@7
    60x8@8
    66x8@8.5
    70x8@9

    It was 10 pm, and I was "done": I thinkl I'll put in 5 sessions this week, to distribute the workload. .

  6. #256
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    12/03/2013

    I got into the gym very late (9 pm) but alert and ready

    BENCH - TnG
    bar x6
    65x5@5
    85x8@7
    95x8@8.5
    105x8@9.5 - PR - this moved better than I expected it to: i had maybe an other rep in me
    95x8@9
    95x8@9.5
    88x8@8.5
    88x8@9

    10 pm: time to go!

    Tomorrow I'll shot for a "field day": geared DL, heavy 2ct bench, and more.

  7. #257
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    13/03/2013

    Into the weight room at 8.30 pm...this is getting old, fast!

    SHIRTED BENCH
    bar x8
    60x6
    80x3
    90x2
    100x2
    125x3@7.5 - put Katana size 40 on, to 12cm board
    145x3@7.5 - to 9cm board
    155x2@8.5 - to 6cm board
    155x1@11 - to 3cm board - no touch
    155x1@11 - to 3 cm board - as above
    105x5@9.5 - raw
    95x5@9 - raw

    This is it: going back to my trusted F6, this gd Katana is too tight..I'd need a size 42

    DEADLIFT, suited, sumo
    70x5x2@5
    110x3@6 - added belt
    130x2@6.5
    150x1@7.5
    170x1@8 - added TRX 30 suit, straps down
    190x1@8 - straps up - weight felt light, but compression from the suit straps was pretty high
    160x4@9 - straps down
    150x4@8.5
    150x4@9

    Well, at the end, I was able to put some work in, at least

  8. #258
    Goals (kg) 272.5/165/305 HJP's Avatar
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    how do you find you sleep after a big session late at night like that?
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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

  9. #259
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    15/03/2013 - W3 T4

    BENCH - 2CT
    bar x8
    60x5@6
    80x4@7.5
    90x4@8
    100x4@8.5
    104x4@9.5 - this should be a PR, with such a long pause
    94x4@9
    90x4@9

    All I had time for... .

  10. #260
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    17/03/2013

    Bench - to 9cm board
    bar x8
    40x6@5
    60x4@5.5
    80x4@6.5
    90x4@7
    104x4@7 - added boards
    114x4@8
    124x4@8.5
    134x4@9 - PR
    124x4@8.5
    124x4@9

    SQUAT - average bands (logging only bar weight, every set done with bands)
    60x5@5
    80x4@6
    100x4@7
    120x4@8
    140x4@9 - hard, but fun - PR
    130x4@8
    130x4@8.5

    DEADLIFT - minibands (as above) - sumo
    50x5@5
    90x4@6
    110x4@7
    130x4@8
    150x4@9 - PR - pretty happy with this, it took work but I find bands DL very fun
    140x4@9
    130x4@9 - pretty spent by this time...and gym is closing!

    All in all, a pretty good week: I've put up good weights and a good amount of work, even if time constraints forced me to drop a few exercises.

  11. #261
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    Quote Originally Posted by HJP View Post
    how do you find you sleep after a big session late at night like that?
    I find it shitty...I have never been a "good sleeper", since I was a child, and this is now compounded by having dinner too late at night (usually about 45 mins-1 hr after the last set) and needing it to "go down" a bit before turning the lights off.
    So, I'm rarely asleep before 1am, and this makes for a pretty chronic lack of sleep.

  12. #262
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    19/03/2013

    Got into the gym late (not newsworthy anymore, I guess), and pretty dehydrated by a day spent under the sun on a gas field, but I still managed to go in and SFW.

    Do you know that gas treatment plants smell VERY bad?

    SQUAT with suit
    bar x5
    74x5@5
    104x3@7
    124x2@8
    144x1@8.5 - added belt
    174x2@8 - added Centurion 40 , straps down, and loose wraps (loose wraps throughout, as I had to wrap myself tonight)
    194x1@7 - straps up
    214x1@8 - nice, crisp single - PR with loose wraps
    204x2@9 - issues on the way down
    194x2@9 - I guess no more squattin' tonight

    Worth to note than suit felt tighter than ever...maybe I'm growing? People have been commenting on me getting leaner, but the scale is going up...?!?

    BENCH - 3cm board
    bar x8
    50x5@5
    70x4@6
    90x3@7
    100x3@7 - added board from here
    110x3@8
    120x3@10 - going through 105 would've been a better choice, in hindsight...staying tighter wouldn't have been bad, either
    110x3@9
    104x3@8
    104x3@9

    FLOOR PRESS - POR
    bar x6
    44x6@5
    64x6@6
    74x6@6.5
    84x6@7.5
    94x6@8.5
    100x6@10 - on last rep, right elbow "bounced" off the floor, putting me off the right line, otherwise it would have been a 9-9.5
    90x6@9
    84x6@9

    Nice session: I was feeling great all through it, and i don't even feel too tired now.

  13. #263
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    20/03/2012

    DEADLIFT with suit - sumo
    60x5x2
    90x3@5
    120x2@6.5
    150x1@7.5 - belt from here - this flew up
    170x1@7.5 - Centurion suit, straps down
    190x1@7.5 - straps up from here
    190x1@8
    190x1@8
    180x1@8 - I tried to get more reps I should've gone for triples) but suit-induced pain simply caused me to shutdown when getting into position for the 2nd rep
    170x0 - as above - GD Centurion

    Weight felt light, but the suit was destroying me: it's very tight, and on DLs I wear it a tad higher on the legs, otherwise I can't get into a sumo stance: this puts the seams in such a position that they just cause bursts of pain whenever I try to bend down - this made every attempt very uncomfortable, and at a certain point I just started to "shut down".

    I need to stop being such a wimp.

    BENCH - TnG
    60x5@5
    80x4@6
    90x4@7
    100x4@8
    104x4@8.5
    108x4@9 - PR - I was definitely feeling the effect of yesterday's pressing marathon, especially on the way down to the chest
    100x4@8.5
    100x4@8.5
    100x4@8
    100x4@9

    GM
    50x5@6
    70x5@7
    90x5 - @8.5 - belt from here
    100x5@9 - PR
    80x5@8
    70x5@7

    Another pretty good night, even if I've been feeling hit by a truck all day long.

  14. #264
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    23/03/2013

    BENCH - shirted
    bar x8
    50x6@5
    70x4@6.5
    90x3@7.5
    100x2@8.5
    120x3@7 - 1st on 9cm board, 2nd and 3rd on 6cm board - F6 shirt on from here
    140x2@8 - on 6cm board
    150x1@8.5 - a bit shy on the way down
    150x1@8 - better focus, better form: easier lift
    140x3@8.5
    140x3@9.5
    140x3@9 - again, focus made the difference - very solid set

    PIN SQUAT
    bar x5
    60x5@5
    80x4@5.5
    100x3@6.5
    120x3@7.5 - added belt from here
    140x3@8.5
    150x3@9
    140x3@9
    130x3@9

    Very solid work, kept a tight form throughout, and had fun.

    FLOOR PRESS
    bar x6
    60x4@6
    80x3@7.5
    90x3@8.5
    100x3@9.5
    90x8@9

    For whatever reason, 10o felt very heavy, while 90, after a couple reps, started to move really well: since the gym was about to close, I went for a single load drop set. .

  15. #265
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    24/03/2013

    Last session of the course I mentioned in a previous post: while this wasn't an actual session, I had the chance to put in some good Deadlifting, under the eye of a few good coaches.

    Top sets were 2 triples with 150 kg, both @9.

    Apparently, my form is way better with a classic DL stance rather than sumo. Life is not always fair...! .

  16. #266
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    25/03/2013

    SQUAT - geared
    bar x5
    75x5@5
    105x3@6
    125x2@7 - added belt from here
    145x1@8
    175x2@8 - added Centurion suit, straps down, and light wraps
    205x1@8 - straps up
    225x1@9 - tighter wraps - this could have been smoother, if I only faced the descent with more aggression
    235x1@9.5 - tried to go for the "more aggression" route, but I was still a bit too shy - This is a 10 kg PR, though: not bad!
    195x1@10 - WHAT?!?
    185x4@9
    195x3@10 - I lost tightness down in the hole on the 3rd rep, and coming out of it wasn't easy

    BENCH - 2ct pause
    60x5@5
    80x2@6
    90x2@7
    100x2@8
    110x2@9
    115x1@10 - not focused enough to get the double with the required buffer
    110x2@9
    105x2@9
    105x2@8.5
    105x2@9
    100x2@8.5

    A good amount of work: only thing herre is that, after heavy geared squats, my upper body joints are a bit achy.

    JM press - not rating a RPE, since all of these felt off: this is a weird movement, for me
    60x4
    60x4
    60x4

    Then I tried to make up for the low JM press volume and for a bit of the stuff I've missed last week:

    Standing DB extensions:
    D30x8x2

    Machine Rows
    50x10x2

    Hanging leg raises
    bw x12x2

    A bit of stretching.

    Ok...spent by the work done, but pretty satisfied with the numbers. Squats are going well, and bench is not too far behind.

  17. #267
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    27/03/2013

    DEADLIFT with suit
    Classic style:
    70x5x2
    100x3@7
    130x2@
    160x1@9 - added belt - back is SORE
    180x1@11 - added TRX suit, straps down - mah, not the right moment to go back to regular pulling!

    Sumo from here:
    155x1@7.5 - straps down
    175x1@8.5
    195x1@9 - straps up - the weight felt heavy-ish 'cause I was thinking more about the suit rather than correct pulling form.
    Here's where I got greedy, and went too far:
    215x1@11 - almost locked this out, but got stuck a few cm short of completing the lift; after sticking to it and trying to fight my way to a valid pull for 5-8 secs, I threw the bar down.
    My pinky finger got stuck in the suit, and now I miss some skin on it - no big deal, other than the blood and swell meant the pulling session was over.

    BENCH - TnG - wounded hand :-)
    60x5
    80x7@7
    90x7@8
    100x7@9
    105x7@9.5
    110x7@10 - big shiny PR
    100x7@10
    90x7@8.5

    SQUAT
    Front:
    70x4@7
    90x4@8 - weight felt light, but positions felt very awkward, so I switched gears to some lightish backsquat:

    BS:
    100x4@7
    130x4@8 - added belt
    130x4@8.5

    Angry for the deadlift, happy for the bench .

  18. #268
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    28/03/2013

    BENCH - shirted
    bar x8
    60x5@5
    80x4@7
    100x2@8
    120x3@8 - F6 shirt on from here - 1st rep on 9cm board, others on 6cm board
    140x2@8.5 - 6cm board
    150x1@8.5 - to chest
    155x1@11 - had it taken: my left elbow/tricep started to act up and hurt
    155x1@11 - as above, only worse...
    140x5@9.5 - 3cm board
    140x5@11 - 6cm board - again, I had it taken away: the elbow wasn't having it anymore

    This was only a case of "too much too soon": I've been working hard, heavy and geared for several weeks now, I went @10 on bench various times, and my hands position in the squat puts a bit of stress on my elbows, so a bit of inflammation was to be expected.

    SQUAT - I had no bands, so I decided to go "bare": ditch the belt!
    bar x5
    70x5@6
    100x3@7
    120x2@7.5
    140x2@8.5
    150x2@9.5 - close to a 10, actually - 2nd rep was a bit squishy - PR!
    130x2@10 - ahahahahaha
    120x2@8.5
    100x3@7

    I think I have a lesson here: I'll have to work belt-less far more often, in order to gain core strength, that I'll then be able to use in all the lifts, especially the deadlift

    INCLINE BENCH - POR
    60x6@6
    60x8@7
    60x8@7.5

    Staied very light here, to avoid stressing the elbow .

  19. #269
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    30/03/2013

    Well, my training partners didn't show up: Easter eve!

    DEADLIFT - 2ct pause at knees - regular, with oly shoes
    70x5@5
    70x5@5
    100x2@6
    120x2@7
    140x2@8
    150x2@9
    140x2@8
    140x2@8.5

    I used strap on my right hand for all the 140 and 150 sets, in order to protect the injured pinky.
    Due to the forward position imposed by the oly shoes, I had some troubles keeping the bar close to the shins: I have to activate my lats more, since this issue tends to present itself at higher weights on standard deadlifts.

    BENCH - to 12cm board
    bar x8x2
    60x5@6
    80x4@6.5
    100x2@7
    110x2@7 - boards from here
    120x2@7.5
    130x2@8
    140x2@8.5

    The guy handing the bar off to me had to leave, so I had to stop, otherwise I would've gone for 150 (I'm not having somebody I don't trust handing me off 150 kg off the bait) - it is in moments like this that you realize how powerlifting is actually a team sport!

    Snatch grip SLDL
    70x4@6
    90x4@7
    100x4@7.5
    110x4@8
    120x4@9
    100x4@8

    Strap for the right hand since the 100 kg set

    Facepulls: 2x10
    DB curls: 2x10
    Machine rows: 3x10
    Cable flies: 2x10
    Abs: 2x10

    Stretching

  20. #270
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    02/04/2013

    Got in the gym at 8.30 pm, after a 12 hours workday: I wasn't in the right mindset to chase geared squats, so I just did the bench portion of today's program:

    PIN BENCH - from chest level (actually, from about 1" over chest level)
    bar x8
    65x5@5
    85x3@7
    85x3@7 - trying to find the best pin height
    95x3@7.5
    105x3@8
    110x3@8.5
    115x3@9 - PR (well, 1st time ever doing these)
    110x3@8.5
    105x3@8.5

    Close grip bench - to 12cm board
    85x6@6
    95x6@7
    105x6@8
    115x6@8.5
    125x6@9.5 - let's call this a PR
    115x6@9
    105x6@8

    At the end, I was feeling better than when I started.

    This week will be all a "cut and paste": tomorrow I have to leave at 4 am, and I'll be on a business trip for 2 days - hopefully, I'll be able to train tomorrow night, and in one of the best PL gyms in the country; on friday, we'll celebrate dad's 70th birthday, so training is out of question...a few busy days ahead!

  21. #271
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Busy times bro. Hope you get those trainings in where possible! whats the gym you normally train at like?
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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

  22. #272
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    03/04/2013

    Woke up at 4am, 4 hours drive, work, 1.5 hours drive, train.
    I got some training in at Forma Club, home of the PL team with the most national titles in the country.

    Got into the gym to find at least 15 people busy doing powerlifts, both raw and equipped (a couple of the guys who were training tonight are 700's squatters and pullers).

    The coaches were far too busy, and I was rammed enough to postpone geared training some more.

    SQUAT - 2ct pauses
    50x5
    70x5
    90x3@6 - pauses from here
    100x3@7
    110x3@7.5
    120x3@8
    140x3@9 - I should've taken 130 first, but I misloaded the bar - solid set, and a PR
    130x3@9
    120x3@8.5
    120x3@8.5
    120x3@9

    BENCH - short pause
    bar x5
    70x5@6
    90x3@7
    105x3@8
    110x3@8.5
    110x3@9
    105x3@9
    100x3@8.5

    I came away with some ideas on how to widen suits' legs and shirt' sleeves.... .

  23. #273
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    Quote Originally Posted by HJP View Post
    Busy times bro. Hope you get those trainings in where possible! whats the gym you normally train at like?
    Hey mate!
    Yep, this should be the busiest week of the ones remaining until the meet...I hope so, at least!

    We train in a big commercial gym (the reason why I try to avoid training on mondays!) but we'relucky enough that they've got us 2 racks and a platform (too bad it's a WL platform, not PL).

    We also have a bench with safeties, and 3 good bars (we brought in 2 of them)...it could be a lot worse, and with it being a big commercial place, you also have the benefit of a few good looking ch(ee)cks looming around.

  24. #274
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    04/04/2013

    Another bus day: off the car (4 hours drive back from northern Italy) and straight into the gym...I entered the weightroom at 8.30 pm

    BENCH - to 12cm board
    50x5x2
    70x4
    90x3
    110x3@7 - board from here
    130x3@8
    150x3@9.5 - Pr
    140x3@8.5
    140x3@9
    140x3@9.5

    DEADLIFT - with suit, no belt (I have none at the moment!)
    70x5
    90x3
    120x2@7
    150x1@8.5
    170x1@8.5 - Trx suit, straps down
    190x1@8.5 - straps up
    200x1@10 - chest dropped, so I got stuck right above the knees - I finished the lift, but it was ugly
    170x4@8
    170x4@8.5
    170x4@9

    Dumbell bench (30 incline)
    D22X6@6
    D26X6@7
    D30X6@8
    D34X6@9
    D30X6@8
    D30X6@8.5

    Rumenian DL
    70x6@6
    90x6@7
    110x6@8
    120x6@9

    A good session! I'm feeling pretty sore, now!
    Also, the paused squats I did yesterday are taking their revenge on me: I haven't had to deal with doms like these for quite a while!
    Last edited by Rock1984; 04-04-2013 at 04:10 PM.

  25. #275
    Senior Member Judas's Avatar
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    Quote Originally Posted by Rock1984 View Post
    Apparently, my form is way better with a classic DL stance rather than sumo. Life is not always fair...! .
    That is because conventional is manly and sumo is not (unless you are Ed Coan).

    Whats with all the numbers after the reps/weights? You on the RTS system?

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