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Thread: Marcorock log - Italian style

  1. #301
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    26/04/2013

    MEET DAY!!!

    IPF, -83 class, Single ply

    Woke up at 8.00 am. Bag was packed, food ready.
    Got at the venue a couple of hours prior to weigh in, in time to see the -74 class.

    Weighed in at 78.8 - my home scale said 79.5, so I know I'll have some margin next time if I get closer to the class limit.

    SQUAT
    warm up:

    bar x5
    75x5
    105x3
    125x2 - belt
    145x1
    175x2 - Centurion straps down, loose wraps
    205x1 - straps up, tighter wraps - alright! Feeling good...if anything, i finished my warmups a bit too early

    Attempts:
    220 - good lift, I'm in - this went down slow, but came up fast
    230 - no lift - possibly faster than the 220, but I leaned forward a bit and didn't get depth, by 1 inch or so - this forced me to scale down a bit on my 3rd
    235 - good lift - 20kg meet PR, and gym PR tie - I went down quicker, kept a more upright back, and shoot up - they only felt heavy while unracking, the lift itself was @9

    BENCH
    w ups

    70x5
    90x3
    105x2
    125x3 - added F6 shirt, and used a plastic bottle as a board
    135x2 - as above
    145x1 - to chest - touched a bit low

    Attempts:
    150 - no lift - head came off the bench - stupid me!!! Lower the 2nd attempt, then
    155 - good lift - just a smooth, easy lift - meet PR tie
    160 - no lift - the actual pressing was even easier than the previous attempt, but my butt raised off the bench - stupid me #2

    DEADLIFT
    w ups:

    70x5
    100x3
    120x2 - added belt
    140x1
    160x1 - added TRX suit, straps down
    180x1 - straps up
    195x1

    Attempts:
    210 - fast and smooth
    220 - heavy but nice - 2.5 kg PR
    227.5 - no lift - didn't keep the bar close a few cm off the floor (lat bracing?), no way I could force it up from there - I needed this to go up a position, stupid me #3

    TOTAL: 610 kg (+22.5), 11th place in a very competitive, 25+ lifters, -83 class.

    WHAT I NEED NOW:
    - get a way stronger deadlift (going back to regular, maybe?)
    - get a Superkatana and bench >180 in it
    - get my head straight and squat 260 kg - yesterday, I had 250-worth legs and 235-worth head
    - fill out the class, as lean as possible - i have 4 kilos to add, and a lot of unnecessary BF, so, definitley a lott of room for improvement here

    RTS balance: all in all, I am happy with my choice of going RTS.
    I'm way stronger than before, on a lot of basic movements, I just need more time to transfer the strength gains to the competition lifts: i think we'll see some interesting numbers in October, at my next full meet.
    I also think I need to focus less on the intensity part of the session, and more on the back off/volume phase, to build a bigger base and foster growth.

    So, thank you to Mike, to my friend Massimiliano, and to Federico and Lorenzo, who did a great job managing attempts, wrapping knees and helping me getting into the gear

  2. #302
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    1st session back after friday's meet

    SQUAT
    bar x5
    70x5
    105x3@6.5
    125x2@7 - added belt
    135x1@7.5
    145x1@8
    135x3@9 - decided to stop here

    BENCH - 2ct pause
    60x4@5
    80x4@6.5
    90x4@8
    100x4@9

    Floor press - pinky on rings
    50x8@5
    60x8@6
    70x8@7
    80x8@8
    90x8@9

    I also did:

    DB curls - 3 sets of 8
    Lat pulldowns - 3 sets of 8
    Abs - 2 sets of 12

  3. #303
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    30/04/2013

    DEADLIFT - regular stance
    70x5
    105x3
    125x2@6
    145x1@7 - belt from here
    165x1@8
    145x4@8.5
    145x4@9

    BENCH - TnG
    bar x8
    60x8
    80x8@7
    90x8@8 - stopped here: I strained my left pec last week during my last shirted session before the competition, and today I could definitely feel the tight spot causing me discomfort.
    With Mike, we're figuring a way to work around it untikl it's healed.
    Strange it didn't bother me in competition and in monday's paused bench?

    GOOD MORNING
    40x6
    60x6@7
    80x6@8 - still no love for GMs from me...probably a good reason to get good at 'em

  4. #304
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    02/05/2013

    BENCH
    bar x8
    50x5
    70x5
    100x4@8 - added Ram
    120x2@8
    140x2@7.5 - to 6cm board
    150x1@8 - to 6cm board - PR
    160x1@8.5 - to 9cm board - PR

    Then, my friend who was to let me try his Super Katana 42 finally showed up: off the Ram, on the Katana!
    140x3@8 - 1st to 9cm board, then to 6cm board
    160x2@8 - 1st to 6cm board, then 3cm board
    170x1@8 - to 3cm board
    180x1@9 - to 3cm board - nice, solid PR - the RPE was higher than what Mike prescribed, but I wanted to give the 180 a ride
    150x4@8 - to 6cm board - PR?
    150x0 - to 3cm board - dumped it forward
    150x4@9 - to 6cm board

    Pheeewww...that was a LONG bench session!

    MILITARY PRESS (both racks were busy: clean on 1st rep)
    bar x8
    35x8@7
    40x8@8
    45x8@8.5
    50x8@9.5 - not sure if this is a PR?

    SQUAT - here I was running on fumes, and completely gassed...and it showed!
    bar x5x2
    75x5
    95x4
    115x4@7.5 - added belt
    135x4@8.5 - added wraps (loose)
    145x4@9 - stopped here, I didn't have much energy nor focus left: no point in risking injury.

    Very good bench session, but it took too long and this impacted my squat afterwards.

  5. #305
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    Quote Originally Posted by Rock1984 View Post
    Weighed in at 78.8 - my home scale said 79.5, so I know I'll have some margin next time if I get closer to the class limit.
    If you have a home scale that is nice, that you like and plan to keep, then bring it TO the meet next time... bring it to the weigh-in scale (pre-meet if possible so no rush or hassle), and note the difference between yours and true weight. That way you dont have to guess next time. My girlfriend always travels with her home scale.



    BENCH

    125x3 - added F6 shirt, and used a plastic bottle as a board
    Though any GOOD meet SHOULD supply a full set ov boards in the warm-up room... dont assume. Make your own mini-boards and bring them with you. I've seen MANY different ideas that all work. Very easy to do and take up no space in a suitcase.

    TOTAL: 610 kg (+22.5), 11th place in a very competitive, 25+ lifters, -83 class.
    Fuck me... TWO full flights in ONE weight class...??? What kind ov meet was this?

    Good job though.

    WHAT I NEED NOW:
    - get a way stronger deadlift (going back to regular, maybe?) Yes.
    - get a Superkatana and bench >180 in it Get a 142.5kg raw bench first.
    - get my head straight and squat 260 kg - yesterday, I had 250-worth legs and 235-worth head Get a 227.5kg raw squat first.
    - fill out the class, as lean as possible - i have 4 kilos to add, and a lot of unnecessary BF, so, definitley a lott of room for improvement here Yes... fat dont move weight. Time for more assistance and more FOOD.

    RTS balance: all in all, I am happy with my choice of going RTS.
    I'm way stronger than before, on a lot of basic movements, I just need more time to transfer the strength gains to the competition lifts: i think we'll see some interesting numbers in October, at my next full meet.
    I also think I need to focus less on the intensity part of the session, and more on the back off/volume phase, to build a bigger base and foster growth.
    Are you doing the RTS program as written? as in exercises/sets/reps/etc.? Or just using the numbers to gauge lift difficulty? Is it even a program? or just a rating system? I wish i knew more about it. One ov the VERY few programs/systems designed by someone other than myself i've been interested in.

  6. #306
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    J, thanks for all the comments.

    The meet was the official FIPL (IPF) National Championship, so basically everyone was there, since our sport is so small here that we do not have qualifiers in place yet.

    So you get A LOT of lifters, I'd say over 150 this year? The -83 and -93 classes are the most populated 'cause short, biggish people is going to weigh between 80 and 90 kg, pretty much...and that's the most represented population in Italian PL.

    Mike's writing the program for me: that is a bit costy, but it takes the "guess" part out of guesswork, and leaves you with "work" only.
    Mike agrees with me that I need more work/volume, so we'll go in that direction. I was already thinking to ask him about doing more assistance/bb stuff, to build "junk" muscle.
    I should meet him tomorrow, and I'll ask him.

    I'm already working on getting better quality food, then I'll work on the amounts.
    Last edited by Rock1984; 05-03-2013 at 06:08 AM.

  7. #307
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    Quote Originally Posted by Rock1984 View Post
    J, thanks for all the comments.

    The meet was the official FIPL (IPF) National Championship, so basically everyone was there, since our sport is so small here that we do not have qualifiers in place yet.

    So you get A LOT of lifters, I'd say over 150 this year? The -83 and -93 classes are the most populated 'cause short, biggish people is going to weigh between 80 and 90 kg, pretty much...and that's the most represented population in Italian PL.

    Mike's writing the program for me: that is a bit costy, but it takes the "guess" part out of guesswork, and leaves you with "work" only.
    Mike agrees with me that I need more work/volume, so we'll go in that direction. I was already thinking to ask him about doing more assistance/bb stuff, to build "junk" muscle.
    I should meet him tomorrow, and I'll ask him.

    I'm already working on getting better quality food, then I'll work on the amounts.
    You are meeting Tuscherer tomorrow? What the hell is he doing in Italy...???

    About the eating... We have a new guy in our gym i met two days ago. He's about my height, or maybe a tad shorter at 5'9", and he's currently 160lbs. He's a competitive bodybuilder and right now about 6% bodyfat. Fucking jacked. He eats about 250-280gr protein a day, about 4000 calories, VERY very clean food. We both agreed that once you get past the easy mass gains, and start looking for a weight class your body might not agree with, you'll have to eat far more than you think you should. When you start hating food and life in general... THEN you'll know you're eating enough.

  8. #308
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    Yep, he's living here for a while (USAF related).

    I've met him yesterday, and I have to say...uber nice guy. He's one of the strongest mofos on the planet, yet he's also very kind, and willing to discuss/being exposed to new ideas.

    Also, built like a brick wall: not crazy muscular or ripped, just SOLID.

  9. #309
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    3/5/2013

    DEADLIFT against doubled minis - regular stance - +b means "plus bands"...you wouldn't have guessed it, right?!
    50+b x5
    70+b x4@6
    90+b x4@7
    110+b x4@8
    130+b x4@8.5 - added belt
    150+b x2@10 - done - should've gone with 140!

    PENDLAY Rows
    65X8@8
    70X8@8.5
    75X8@9 - feeling weak...?

    CS Rows
    55x10x3

  10. #310
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    5/5/2013

    Today, I got into the gym late, still munching on my last lunch bit and feeling sleepy

    SQUAT
    bar x5x2 - trying to loosen up some
    70x5
    100x3@6
    120x2@7 - added belt
    140x1@7.5
    150x1@8.5
    140x3@8
    135x3@7.5
    135x3@7
    135x3@7.5
    135x3@8

    A good volume! Also, the rep sets felt very good

    BENCH to a 3cm board
    bar x8
    40x5
    60x4@5.5
    80x4@7
    100x4@8
    110x4@8.5
    120x4@9
    115x4@8.5
    115x4@9

    CLOSE GRIP BENCH
    60x6@5
    80x6@7
    90x6@8.5

    Had to go, the gym was closing down!
    Nice session, though.

  11. #311
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    6/5/2013

    DEADLIFT - regular stance - tried to use a somewhat wider stance, and had good feedback
    70x5
    100x4@5.5
    120x3@6.5
    140x1@6.5 - added belt
    160x1@7.5
    170x1@8.5 - everything had felt very light and snappy until this set...maybe I rushed the setup a bit?
    150x4@8.5
    150x4@8.5
    150x4@9 - got some good volume in

    Comp BENCH
    60x5x2
    80x4@7
    95x4@8
    105x4@8.5
    110x4@9.5 - last one was pretty grindy...feeling yesterday's benches as well - not sure if this is a PR for comp bench?
    105x4@9
    100x4@9

    FRONT SQUAT
    bar x5
    50x4
    70x4
    90x1
    I'm not even rating these: I'm not able to do a proper front squat anymore...! All the work done was "positional", nothing else. I need to practice them more often, if I want 'em to be effective.

    ROWS
    80x20 - just went for it, and with some solid cheatin' too

  12. #312
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    7/5/2013

    SHIRTED BENCH
    bar x5
    60x5
    80x4
    100x3@7
    110x1@8 - feeling strong
    130x2@7 - F6 shirt on from here - 1st to 9cm board, 2nd to 6cm board
    140x1@7 - to 3cm board
    150x1@8
    160x1@9 (more of an 8.75...!)
    140x3@8.5
    140x3@9
    135x3@8.5

    Strong pressing, if I may say so myself

    PIN SQUATS
    bar x5x3
    70x3
    90x3
    110x3@6
    130x3@7
    140x3@8 - belt from here
    150x3@8.5
    160x3@9 - solid - PR
    150x3@9
    140x3@8.5

    I was feeling hungry...need to start bringing food to the gym

    INCLINE BENCH
    35x6
    55x6@6
    65x6@7
    75x6@8
    85x6@9
    80x6@9
    75x6@8.5

    A bit of stretching

    Nice session! .

  13. #313
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    8/5/2013

    Tired, pressed for time, and feeling the fact that this is the 4th session in 4 consecutive days.

    Waiting for the bands I had ti use in DLs, I started with board benching:

    BENCH - to a 9cm board
    bar x8
    40x5
    60x5
    80x3
    100x3@6 - board from here
    120x3@7.5
    140x3@8.5
    150x3@10 - PR - overshoot the RPE here, but I still got the required reps in
    140x3@9
    140x3@9.5

    Done...after benches, I was feeling very run down and tired. I decided to postpone DLs to today.
    Got in a couple sets of CSRs and abs, then left.

  14. #314
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    9/5/2013

    Making up for the deadlifts I'd skipped on wednesday.

    DL against doubled minis - regular stance
    All sets were triples, except for the 1st
    50+b@5
    70+b@5
    90+b@6
    110+b@7
    130+b@8
    150+b@9 -PR -very solid set
    160+b@9.5 - PR - added belt from here
    150+b@9
    140+b@8.5
    140+b@9

    Very nice DL session: good pulling power and speed, and consistent form throughout .

  15. #315
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    13/5/2013

    Got back late last night from a weekend in Amsterdam...it was a bachelor trip, 'nuff said...still, i was able to train and do well today!

    SQUAT
    bar x5x2
    50x5
    70x4
    100x3@6
    120x2@7
    140x1@8 - added belt
    150x1@8 - nice single
    140x2@8
    140x2@8
    140x2@8
    140x2@8
    140x2@8

    Doubles kept getting better with each set: maybe the 2nd or 3rd were 8.5s, but everything else went smooth.

    BENCH - 2 count
    bar x8x2
    60x5
    80x4@6
    90x4@7
    100x4@8
    110x4@9 - PR
    116x4@10 - PR
    110x4@8.5
    110x4@9

    I know i overshoot the RPE here, but I was feeling good, set up had been rock solid throughout, and I knew the PR was there for the taking, so I went for it. Glad I did: the last rep was a real challenge, but I kept the course and pressed it to lockout..."learning to grind", as Mike would say.

    FLOOR PRESS - POR
    60x8@7
    80x8@8.5
    90x8@9
    100x6@10 - nothing more here
    94x8@9.5

    DB curls
    D10x12
    D10x12
    D12x10

    "Kennelly" tricpes DB extensions
    D10x12
    D12x12
    D12x12

  16. #316
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    16/05/2013

    DEADLIFT - classic
    70x5x2
    100x3
    120x2@6
    140x1@7 (closer to 6.5)
    160x1@7.5 - belt on from here
    180x1@8.5
    170x3@9 - this ties my best ever classic DL triple...
    170x3@9.5 - ...and this doubles it

    SHIRTED BENCH - opted to go shirted instead of raw, 'cause my trainig mate had shirted benchin' in his program, and I had my new shirt with me
    bar x8
    60x6
    80x3
    100x3@7
    120x2@7 - Super Katana Low Cut 42 on - 1st rep to 9cm board, 2nd to 6cm board
    140x2@7.5 - 1st rep to 6cm board, 2nd to 3cm board
    160x1@9 - to chest
    150x3@9 - touched on the last rep
    150x3 @9 - as above

    Friggin' shirt is loose: I get more support from my old trusted F6...need to find smoebody to sell it to!

    GOODMORNING
    bar x6
    60x6
    80x6@6.5
    100x6@7.5 - belt on from here
    120x6@9 - good PR, here: I'm getting used to this movement
    110x6@8

    ABS - Bw x10x3

    Rows - 60x10x3 .

  17. #317
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    17/05/2013

    COMP BENCH
    60x6
    80x4
    100x3@7.5
    110x3@8.5
    120x3@9.5 - PR - very solid
    115x3@9

    Nice PR, especially considering that I trained shirted bench yesterday!

    SQUAT w/wraps
    bar x5
    70x5
    100x4
    120x4 - added belt from here
    140x4@7 - added wraps from here
    160x4@8
    180x4@9 - huge PR (at least 10kg) - tight wraps
    170x4@8.5 - stopped here 'cause I was too hungry to keep on squatting

    PRESS - clean on 1st rep
    40x12@8.5
    45x10@10
    40x12@9.5
    Last edited by Rock1984; 05-17-2013 at 03:06 PM.

  18. #318
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    Video of my performance at last month's Italian Championship (IPF, 1ply):

    http://www.youtube.com/watch?v=x8Etw...ature=youtu.be

  19. #319
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    Quote Originally Posted by Rock1984 View Post
    Video of my performance at last month's Italian Championship (IPF, 1ply):

    http://www.youtube.com/watch?v=x8Etw...ature=youtu.be
    solid effort Rock
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #320
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    Thanks, Knife!

  21. #321
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    18/05/2013

    I had time only for deadlifts yesterday, so I put it to good use and came away with a PR:

    DEADLIFT against doubled minis - regular
    50+b x5
    80+b x4
    110+b x4@7
    130+b x4@8
    150+b x4@9.5 - PR: I had to work for this, but it was good!
    140x4@9

    Abs: 3x10

  22. #322
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    19/05/2013

    FLOOR PRESS
    bar x10
    60x6
    80x4@6
    100x4@7.5
    110x4@8.5
    120x4@10 - PR - I overshoot this quite a bit, but still....a very nice PR
    115x4@9

    PENDLAY ROWS
    60x12@7
    70x12@8
    80x12@9 - PR

    Pulley rows
    50x10
    55x10
    60x10

    Facepulls
    25x10
    25x10

    Stretching

    Another good session, with PRs in meaningful lifts.

  23. #323
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    20/05/2013

    SQUAT (keeping a neutral low back, instead of arching hard: WAY better)
    bar x5
    70x5
    100x3
    120x2@6
    140x1@7 - added belt from here
    150x1@7.75
    160x1@8.5
    170x1@9 - PR - I have squatted 170 before, but never this easy (was actually @8.75)
    150x3@8.5
    150x3@8.5
    145x3@8.5
    145x3@8.5

    Best thing about all of the above, is that I did it very casually: no hype, no tension, just unrack, set and squat the weight.

    PIN PRESS
    bar x8
    60x6
    80x3
    90x3@6
    100x3@7.5
    110x3@8.5
    120x3@9.5 - PR
    115x3@8.5

    CLOSE GRIP BENCH to 12cm board
    90x6@6
    110x6@7
    130x3@10 - stupid me, I took to big of a jump
    120x6@8
    130x6@9 - alright...now we're talking! PR
    120x6@8.5

    One of my best sessions ever.

  24. #324
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    21/05/2013

    DEADLIFT - regular
    70x5
    70x3
    100x3
    120x2@6
    140x1@7
    160x1@7.5 - added belt here
    180x1@8.5
    190x1@9.5 - PR tie - heavy, but good
    170x4@9 - PR - awesome set
    164x4@9
    160x4@9

    COMP BENCH
    bar x6
    60x6
    80x3
    100x3@7.5
    110x3@8.5
    120x3@9 - PR tie - happy to get this on the 3rd consecutive day of heavy benching
    115x3@9

    PAUSE SQUAT
    bar x5
    60x5
    80x4
    100x4@7
    120x4@8
    130x4@9 - I had been hoping for 140, but it was definitely not there yesterday
    124x4@9

    A bit of stretching

    Another good session! Bring it on! .

  25. #325
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    23/05/2013

    BENCH - used Massimiliano's old Super Katana, size 42
    40x6
    60x6
    80x3
    100x2
    110x2
    130x4@8 - shirt on
    145x3@8
    155x1@9 - barely touched
    160x1@9.5 - touched, then I took a retarded long pause before pressing it up
    140x4@9 - touched all but the 1st rep

    This shirt is a bit loose for me. Luckily, my friend Vlad will lend me his new SK, the shirt a pressed 180 off a 1/2 board with.

    2ct PAUSE SQUATS
    bar x5
    60x4
    80x3
    100x3@7
    120x3@8
    140x3@9

    DB INCLINE BENCH
    D20x6
    D28x6@8
    D32x6@9

    DB tricep exts
    D24x10x2

    Followed TRAC's instructions, and didn't do the backoff sets.

    I need more sleep!

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