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Thread: Marcorock log - Italian style

  1. #351
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    25/06/2013

    SQUAT
    bar x8
    70x5
    100x3
    120x2
    140x1@8
    160x1@9 - added belt - this should've been a breeze, but I approached it with no focus, ang somehow I lost all my tension down in the hole
    145x4@9 - I didn't like these, as I was leaning too much on my right leg (I've always had this tendency, but I'm usually able to keep it at bay - not today)

    2ct pause BENCH
    45x5
    70x4
    90x4@7.5
    105x4@8.5
    110x4@9

    Close grip bench
    60x8@7
    70x8@8
    80x8@8.5
    90x8@9

    CSR machine
    60x8
    70x6
    70x6
    60x8

    DB curls
    4 sets

    Front delt raises
    D12x6
    D10x8
    D10x10

    A bit of stretching and foam rolling

  2. #352
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    26/06/2013

    DEADLIFT
    70x5
    100x3
    130x2
    150x1@7.5
    170x1@7.5 - added belt from here
    180x1@8.25
    170x4@9 - nice set!

    BENCH - TnG
    60x5
    80x5
    90x5
    100x7@8
    110x7@9

    Had to go, I'll do the front squat planned for yesterday on an other session...in&out of the weightroom in 40 mins.

  3. #353
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    27/06/2013

    Comp BENCH
    bar x8
    70x5
    90x3
    105x1@7
    120x1@8 - wasn't satisfied with my form on this, so I went for it again
    120x1@8.5
    110x4@9

    SQUAT - should have worn wraps, but I forgot them home...
    bar x6
    70x5
    100x4
    120x4@7 - added belt
    140x4@8
    150x4@9 - last one was ugly, shot my hips up first and that made it so much tougher

    PUSH PRESS
    bar x8
    40x8@7
    50x8@8
    55x8@8.5
    60x8@9

    Another short (no down sets, as per Mike's directions) but nice session

  4. #354
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    29/06/2013

    DEFICIT DLs - 6cm deficit - should have done DLs against minis, but I was without bands, so...
    70x5
    100x4
    120x4@6
    140x4@7.5
    150x4@8.5
    160x4@9 - solid

    PIN PRESS from mid range
    bar x8
    60x5
    80x4
    100x4@7
    120x4@8
    130x3@9 - I was sure I'd have got 4 reps here, but the 4th would have been an all-out effort

    ROMANIAN DL
    70x8
    90x8
    100x8@8
    110x8@9

    INCLINE DB PRESS
    D20x15x2

    Single arm DB exthensions
    D8x10x2

    Triceps cable pushdowns
    15x50

    Stretching

  5. #355
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    1/7/2013

    SQUAT
    bar x5
    70x5
    100x3
    120x2
    140x1@8.5 - mmmhhh, feeling heavy already???
    155x1@9 - added belt - paying for the weekend? No clue
    150x3@9.5 - weakness, poor form...you name it
    140x3@8.5 - blah

    3ct pause BENCH
    60x5
    80x5
    90x5
    100x5@8.5 - kept this a bit on the light side
    95x5@8.5
    90x5@8.5

    CLOSE GRIP BENCH against minis - 1st time doing it, very fun!
    60+B x6
    70+B x6
    80+B x6@8
    90+B x6@9
    85+B x6@9
    80+B x6@9

  6. #356
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    2/7/2013

    DEADLIFT
    70x5
    100x3
    120x2
    140x1@6.5
    160x1@7.5 - added belt
    180x1@8.5
    170x3@9
    160x3@9 due to lack of focus

    BENCH TnG
    bar x5
    70x5
    90x5
    105x5@9 - mmmhh, feeling monday's bench session, and also probably went for too big jumps
    100x5@9
    95x5@9

    PIN SQUAT
    bar x5x2
    70x5
    90x5
    110x5@8
    130x5@9 - PR, I think?
    120x5@8.5

    DB incline presses
    D24x10
    D30x8x2

  7. #357
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    3/7/2013

    On wednesday, I put a brief session in, a bit of "wing spreading" if we can call it, since it was mostly lat work:

    Snatch grip high pulls from the hang - they're fun, and they work the entire back
    60x4
    60x6x5

    Lat pulldowns
    50x20

    Close grip pulley
    40x20x2

    Hanging leg raises
    bw x10x3

  8. #358
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    5/7/2013

    Due to some obligations, I've been forced to split the 3rd and 4th sessions of the week over 3 days, here's the 1st of 'em:

    COMPETITION BENCH
    bar x8
    60x5
    80x3
    100x2
    110x1@7.5
    120x1@8.5
    110x3@9
    105x3@9
    100x3@9

    DB incline bench
    D24x6
    D30x6@8
    D34x6@9
    D30x6@8.5
    D30x6@9

  9. #359
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    6/7/2013

    BENCH against minibands
    bar x8
    60x5
    80x3
    90x3
    100x3@8
    110x3@9
    105x3@9
    100x3@8
    100x3@8.5
    100x3@9
    Some solid benching, even if my right shoulder was acting up a bit - grip was ring finger on ring

    PIN SQUAT
    bar x6
    70x5
    100x5@8
    120x5@9
    110x5@8.5
    Wasn't feeling tight, at all

  10. #360
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    07/07/2013

    Yesterdays' lousy session: I woke up incredibly late, feeling groggy and irritated, then got late to the gym, and pulled one of the worse sessions in forever

    DL against minis
    70+b x5
    90+b x5@7
    110+b x5@8
    130+b x5@9
    120+b x5@8.5

    Meh...

    Machine rows
    50x6
    65x6
    75x6

    Just not into lifting, I should've listened to my inner voice and go to the pool, instead

  11. #361
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    Ok, let's restart this log: I'll try not to be sidelined by WBB access issues once again...

    Training from last week, the 1st one after a 10 days stop for summer vacations:

    19/8/2013

    GEARED SQUAT
    bar x5x2
    70x5
    100x3
    120x2
    140x1 - added belt
    160x2 - added Inzer TRX straps down and light wraps
    180x1@8
    200x1@9 - straps up, tighter wraps - mmmmhhhh, didn't like this one: I came out of the hole pretty fast, but kind of "gave it for granted" and didn't power through the sticking point as I should've done...so this gets a 9
    170x5@8.5
    170x5@9 - pretty good reps sets

    BENCH
    70x6
    90x6 - this felt hard: I had sewated profusely during squats, and by this point I was feeling sick and weak...luckily, I had some salts with me, so I took a few minutes to drink 'em down and let 'em work
    100x6@8.5
    110x6@9.5 - solid top set
    105x6@9

    Had to go (family dinner)

    While squats seem to have suffered from a 9 days stop and way too much weekend partying, at least benchin' is still pretty strong



    20/8/2013

    I had been feeling a wreck all day, but, as Mike wrote recently, strength doesn't care, and so does my agenda: work needed to be done, and I'll not be able to go to the gym today nor tomorrow, so...

    SHIRTED BENCH
    bar x10
    60x5
    80x3
    100x3
    115x1@8.5
    135x3 - added Superkatana 42 - down to approx 5cm from chest
    150x3 - got very close to touching on the last rep
    160x1@8 - touched, and pressed it up easily (jacked the shirt a bit and added belt to keep it down)
    150x4@10 - got off the groove on the 4th rep, this should've been a 5 reps set - touched on reps 3 and 4
    140x4@10 - as above, misgrooved on 4th rep
    140x3@8 - solid reps, and I touched on reps 2 and 3 - looks like the trick is tucking the elbows in harder than I'm used to

    SUITED DL - SUMO
    Bringin' back the sumo stance for suited DL: the suit pinches me in a point that just shuts me off on convo deads, but it gives me some good pop off the floor when going sumo...weird - hsould have another suit to try next week

    40x4
    90x4
    130x2
    160x1
    180x1@8 - added Inzer TRX, straps down, and belt
    190x1@8 - straps up - solid
    160x5@8.5 - for the 1st 2-3 reps, it felt like having 70kg in my hands
    160x5@9

    PUSH PRESS
    bar x8
    40x8
    50x8@8
    55x8@9
    50x8@9

    Tried to front squat, but my left knee was bitching quite a bit (felt it yesterday on squats, too, but less?) - tried also hack squat machine and leg press, with no big difference...then, the gym closed down on me: I forgot they're still on August time, so it closes an hour earlier than usual.

    I think this was definitely a momentum-building session.

  12. #362
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    26/8/2013

    I haven't been sleeping at all, or close, for the last 3 nights...Mike's programming was calling for a fu@k ton of volume, while this morning's TRAC score told me to shut it down early. I went for the the middle of the road.

    SQUAT geared
    bar x8
    70x5
    105x3
    125x2
    155x1 @8 - added belt from here
    185x1@8 - added Centurion straps down and loose wraps
    205x1@8 - straps up - very solid rep
    195x4@9 - tighter wraps (8 rounds) - PR? Close to be an 8.5
    185x4@8
    185x4@8.5

    BENCH TnG
    50x5
    70x5
    90x5@7
    105x5@8
    115x4@10 - no excuses, I overshot this one badly...I would've needed a crane to make the 5th rep

    CLOSE GRIP BENCH against minibands - new bands setup, gives much more tension than usual
    70+b x6@8
    80+b x6@9
    70+b x6@9

    Definitely put some good work in, tonight.

  13. #363
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    26/8/2013

    I haven't been sleeping at all, or close, for the last 3 nights...Mike's programming was calling for a fu@k ton of volume, while this morning's TRAC score told me to shut it down early. I went for the the middle of the road.

    SQUAT geared
    bar x8
    70x5
    105x3
    125x2
    155x1 @8 - added belt from here
    185x1@8 - added Centurion straps down and loose wraps
    205x1@8 - straps up - very solid rep
    195x4@9 - tighter wraps (8 rounds) - PR? Close to be an 8.5
    185x4@8
    185x4@8.5

    BENCH TnG
    50x5
    70x5
    90x5@7
    105x5@8
    115x4@10 - no excuses, I overshot this one badly...I would've needed a crane to make the 5th rep

    CLOSE GRIP BENCH against minibands - new bands setup, gives much more tension than usual
    70+b x6@8
    80+b x6@9
    70+b x6@9

    Definitely put some good work in

  14. #364
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    28/8/2013

    BENCH - shirted
    bar x8
    60x5
    80x3
    100x3@8
    120x1@9
    140x2 - put Katana 42 on - not touched
    155x2 - no touch still
    170x1@9 - took a while to get it down to my chest (hence the @9), but I showed good control of the weight and pressed it with no issue - lightest weight i could touch with, yesterday, guess this is what happens to your shirted bench if you put on 1.5 kg in 5 days

    155x4@9 - to a 3cm board
    145x4@8.5 - to a 5cm board - hard to touch
    145x4@9 - as above


    DEADLIFTS - sumo, with suit
    raw warmup to 150x1@9 - here's where I realized bench had hit me harder than expected
    170x1@8.5 - added TRX straps down and belt
    190x1@8.5 - straps up - mmmhhhh, better stop here!
    170x4@9
    160x4@9 - not much gas in pulls today

    PIN SQUAT
    70x4
    100x4@7
    120x4@8.5
    130x4@9
    120x4@8.5
    120x4@8
    120x4@8.5

    DB BENCH
    D22x6
    D28x6@7
    D32x6@8.5 - pressing them was easy, but getting into position just felt awkward
    D28x6@8
    D28x15@9 - decided to "open it up" a bit and got 15 rather easy reps, apparently I have to find a way to use heavier DBs

  15. #365
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    Thursday and friday I was plagued by DOMS in my hamstrings and glutes...guess all the DLs and pin squats got their job done.

    30/08/2013

    PIN SQUAT
    bar x5x2
    70x4
    100x4@7
    120x4@8
    130x4@8.5
    140x4@9
    130x4@9
    120x4@8.5

    3ct BENCH
    bar x8
    60x5
    80x4
    100x4@8
    110x4@9
    100x4@8.5
    100x4@9
    Power was a bit low due to wednesday' shirted work, but I still managed to get some healthy bench volume in

    LEVER ROWS
    20x6 - 1 arm
    25x6
    30x6
    40x6 - 2 arms from here
    50x6
    60x6
    50x6
    50x6

  16. #366
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    31/8/2013

    DB standing PRESS
    D20x5
    D20x10
    D22x10

    Lateral raises
    D8x10
    D10x10

    Cable flies
    20+20 x15x2

    FATMAN PULLUPS
    bw x10x3

    EZ bar curls
    30x6x3

    ABS - hanginng leg raises
    bw x10x3

    AB WHEEL
    bw x10x2

    Treadmill - 15min uphill walk

    Stretching

  17. #367
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    2/9/2013

    Talked myself out of squatting, yesterday: it was a good move, since I wasn't in top shape, and I'll make up for it this evening.

    BENCH TnG
    60x8
    80x8@7
    100x8@8.5
    100x8@9.5 - repeating the weight was the right call
    90x8@9

    CLOSE GRIP BENCH
    60x8
    70x8
    80x8@8
    90x8@9
    80x8@8.5

    DB Rows
    D20x10
    D24x10

    Abs
    bw x10x2

  18. #368
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    3/9/2013

    GEARED SQUAT
    bar x5
    70x5
    100x3
    130x1
    150x1@8 - added belt
    180x2@7.5 - added Centurion straps down, loose wraps
    200x1@8 - straps up
    215x1@8.5 - tighter wraps, still need to get used to their feeling during the descent
    200x4@8.5 - killed this set
    190x4@8 - slaughtered this
    190x4@8 - and shredded this one

    Single leg DB deadlift
    D16x10x2

  19. #369
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    5/9/2013

    SHIRTED BENCH
    raw warmup up to 115x1@8.5
    135x3@8 - superkatana 42 - down to a 1.5 board distance from chest
    150x1@8.5 - to chest
    150x1@8 - this was a very nice, crisp, down straight-up straight rep
    140x4@9 - here the trajectory was a bit off. touched a bit too low
    135x4@9 - tried to get down in a straight line, didn't manage to touch

    SUITED DL - sumo wide stance experiment
    70x5 - Inzer TRX from the start...
    100x3
    130x1
    150x1
    170x1@8 - added belt
    190x1@8 - straps up - nice
    170x4@8.5
    170x4@9 - stopped here, as my thighs were screming at me to get the suit off

    PUSH PRESS
    bar x8
    40x8
    50x8@8 - left shoulders complaining a bit, decided to stay at this weight
    50x8@8
    50x8@8.5

    FRONT SQUAT
    50x6
    60x6
    70x6
    80x6@9 - this gets a 9 only because the bar was sliding off my shoulders
    70x6
    70x6

  20. #370
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    6/9/2013

    Not so great weights on this friday night: heavy training, and a very stressful week, catched up on me

    2ct BENCH
    bar x6
    60x4
    80x4@7
    100x4@8.5
    100x4@9

    RDL
    55x8
    85x8
    105x8@8.5
    105x8@8.5

    SQUAT w/wraps and belt
    raw w/ belt up to 130x4@9
    150x4@9 - loose wraps
    165x4@9 - tighter wraps

    MACHINE CSR
    50x10x2

  21. #371
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    7/9/2013

    3-3-1- BENCH
    bar x8
    60x8
    70x8x2

    DB PRESS
    D14x10x4

    DB front raises
    D8x10x4

    ABS - hanging leg riases
    BW x10x2

    Treadmill - uphill walk, 5km/h, 15% inclination - 20 mins

    Stretching and foam rolling

  22. #372
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    10/9/2013

    SQUAT - geared
    Decided eralier in the day to ake it a little bit easier today, so I brought my Inzer TRX in pace of the Titan Centurion
    I put the suit on right at the beginning.

    bar x5
    60x5
    100x3
    145x2
    185x1@8 - added belt and loose SigGold wraps
    205x1@9 - straps up, tighter wraps - this felt HEAVY unracking it and getting set up, while the actual squat wasn't hard
    195x3@9 - as above - mind not in the game, decided to stop here

    BENCH TnG
    bar x5
    60x5
    80x4
    100x4@8.5
    100x4@9

    CLOSE GRIP BENCH against minibands
    60+b x6
    70+b x6@8
    80+b x6@9

    Feeling weak, no power, no focus...maybe stress from work? Nutrition and sleep are in check - not perfect, but still pretty good, so...?

  23. #373
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    11/9/2013

    Weak, weak session, and I can't pinpoint the reason, other than stress from work - oh well, I guess ups and downs is what RTS is designed for anyway, right?

    BENCH - decided to go with the Ram insetead of shirting up - good call
    bar x8
    60x5
    80x3
    100x2
    120x1 - added Ram
    130x1@8
    120x3@8.5
    115x3@8.5

    Everything felt dang heavy at the unrack, and just keeping the weights in my hand, while the actual pressing wasn't hard...fatigue.

    Incline DB Bench
    D22x12
    D22x10
    D22x10

    DB CURLS
    D14x10
    D14x10

  24. #374
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    13/9/2013

    DEADLIFT with suit (Inzer TRX)

    Sumo:
    70x5
    100x3
    120x2
    140x1
    160x1@7.5 - added belt
    180x1@8.5 - straps up
    180x3@9.5

    Wasn't finding my groove with sumo, decided to give geared regular a chance:
    140x1 - straps down
    160x1@7 - added belt
    180x1@8 - straps up - snappy!
    180x3@9 - nice triple

    YEAH!!! Really really happy to be able to make geared regular DL work!!!

    PIN SQUAT
    70x5
    100x5@7
    120x5@8.5

    Pulley rows
    50x10x3

  25. #375
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    14/9/2013

    PIN SQUAT
    70x5
    100x5
    120x5@8
    130x5@9
    120x5@8.5

    3ct BENCH
    bar x8
    60x5
    80x5
    90x5@7.5
    100x5@8.5
    100x5@9.5

    Machine lever rows
    30x6 - 1 arm
    40x6 - 1 arm
    50x6 - both arms from here on
    60x6
    70x6

    Abs - bw x10x2

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