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Thread: Marcorock log - Italian style

  1. #126
    Powerlifter/Strongman J L S's Avatar
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    nice work rock!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  2. #127
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good work mate. Glad your healing up health wise too. Play it safe
    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

  3. #128
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    14/11/2012

    Off the plane at 6.45pm, in the gym at 7.30...

    With this session, I start a cycle drawn up by my training mate, based on the programs written by Askold Surovetsky, a less reknown Russian coach who has trained a lot of strong bastards and won some IPF masters championships himself...we will see what this turns out to!

    BENCH
    bar x8
    60x7
    70x6
    80x5
    90x4
    100x3
    110x1
    114x1 - I haven't pressed this much raw in quite a while, I'm still good for at least 120
    94x4x2
    88x5x2
    94x4x3 - 3 to 4 secs pause - these were friggin' hard

    Board press - each board is 2.8mm thick
    120x2x3 - 3b on 1st rep and 2b on 2nd rep for each set

    DEADLIFT regular
    70x8
    100x5
    120x4
    130x6x4 - belt

    Cable flies
    20+20 x12x3

    Lat pulldowns
    50x10
    60x8x2

    A good session!

  4. #129
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Rock1984 View Post
    14/11/2012

    Off the plane at 6.45pm, in the gym at 7.30...

    With this session, I start a cycle drawn up by my training mate, based on the programs written by Askold Surovetsky, a less reknown Russian coach who has trained a lot of strong bastards and won some IPF masters championships himself...we will see what this turns out to!

    BENCH
    bar x8
    60x7
    70x6
    80x5
    90x4
    100x3
    110x1
    114x1 - I haven't pressed this much raw in quite a while, I'm still good for at least 120
    94x4x2
    88x5x2
    94x4x3 - 3 to 4 secs pause - these were friggin' hard

    Board press - each board is 2.8mm thick
    120x2x3 - 3b on 1st rep and 2b on 2nd rep for each set

    DEADLIFT regular
    70x8
    100x5
    120x4
    130x6x4 - belt

    Cable flies
    20+20 x12x3

    Lat pulldowns
    50x10
    60x8x2

    A good session!
    nice looking session, lot of good work in there, looks it this will build you up nicely!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  5. #130
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    http://youtu.be/ol9RHXCDk8M

    My squats from the Oct 27th comp: as you can see, the last attempt was red lighted for depth, jut by a few mm possibly...I will get back on the platform and get white lights on way heavier squats, so no worries here!

    Jay: exactly! And I also like how it hits different parts of the lift in the same session (full ROM/long pauses/boards)!

  6. #131
    Powerlifter/Strongman J L S's Avatar
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    you've got great technique rock, like those squats alot even if you have got that nasty gear on! (joking of course).

    that was a very very close call, but you popped that up lovely. Could have sunk that an extra inch or two I think and still come up just as fast!

    as for the routine. yes, sounds a tad sheiko-ish to me!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  7. #132
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    I only lack strength!!! Yeah, i could have definitely gone a bit lower, but I was sure I'd hit depth. Next time, with a lot more weight.

    16/11/2012

    SQUAT
    bar x5x2
    70x8
    110x6
    134x5 - belt
    150x4 - add loose wraps
    170x3 - add Trx, straps down
    190x1x2 - tighter wrapping, solid form
    140x5 - no wraps
    140x7x2 - loose wraps

    Abs - standing, with Avg band
    3x12


    17/11/2012

    BENCH
    bar x8
    50x8
    60x6
    80x5
    90x4
    100x3
    120x2 - add F6, to 4b (each is 28mm thick as always!)
    140x2 - to 2b
    140x2 - to chest (1st was at about 1b)
    150x1 - to chest
    160x2 - to 4b
    160x2x2 - to 3b

    120x3x2 - off goes the shirt, put on the Ram
    120x2x2 - long pauses

    Lat pulldowns
    60x10x3

    DB standing presses
    D20x10x3

    DB OH extensions - slow eccentric
    D20x10x3

    Facepulls
    20x12
    25x12
    30x12

    Cable flies
    20+20 x12x3

    Smoked...!

  8. #133
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers for the vid bro! That 3rd must have been close on depth, hard to tell from that angle but looked close. Definitely looks like it would've come up even with more depth as JLS said.

    Training looking solid bro. Keep it up. Crazy volume on all those upper body movements.

    P.s. Don't know if you watch any rugby but over the weekend the All Blacks beat Italy 42-10 - had to let you know lol
    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

  9. #134
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    Thanks Hayden....ahahah yes yes I know that, 42-10 isn't even THAT bad!
    We always loose it the last 20-15 minutes of a game, it's unnerving: we've had this issue for at least the last 10 years.
    Next saturday we'll play against Australia here in Florence, I went to see the same match plaied in 2010, not sure I'll go this time.

    The difference is in the attitude: after the game, our players went on to have a shower and enjoy the 3rd time, Austrlian whi didn't get field time got out on the field for their evening session...!

    Used to play even if I don't have the size to be very good, I was fairly thecnical, and it was a lot of fun!

  10. #135
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    Also, expect even more upper body assistance volume: I need size up here, and a lot of it: I have 6 kilos to the class limit, and I also have quite a wide BF margin, so I'll try to make up for all of this.
    I've already started asking for guidance to a couple of very good BB trainers I know, they're very good at what they do and I'll exploit their expertise.

  11. #136
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    19/11/12

    BENCH
    Bar*8
    50*8
    70*6
    80*5
    90*4
    100*3
    120*3*2 - add Ram
    110*6*2
    100*3*2 - 5 count pause

    Deadlift - 3" deficit, oly shoes
    80*6
    100*4
    110*4
    120*4*3 - belt from here
    120*8 - PR

    Rows
    60*8*2

    CSR with 2 secs hold
    50*8*2

    X body curls
    D14*8
    D16*6
    D14*8
    D10*10
    D10*14

    GM
    40*8*2

    Cable flies
    20+20 *20*2

    Stretching

  12. #137
    Powerlifter/Strongman J L S's Avatar
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    nice work rock! like the look of those deficits in OLY shoes. Whats the main thinking behind it? blow up/engage those quads and speed/power off the floor!?
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  13. #138
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    ...another strong bastard!

  14. #139
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    Jay, the plan was to do regular DLs, 4x4 @ 140 kg, then my training mate Massimiliano came up with the deficit DL idea. Due to the huge difference in total, I'm not allowed to question his training decisions, so I got the job done...I could have gone to 10 on the last set.

    Grande Beppe! Questo un allevamento di bovini!!!

  15. #140
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Awesome to hear you played union bro!! Deficits are good
    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

  16. #141
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    I was the little bastard that runs fast.and hits hard...I also had a pretty decent pass.

  17. #142
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    20/11/2012

    SQUAT
    Bar *5*2
    60*8
    90*6
    110*4
    120*6*3 - added belt
    120*10 - PR - this was pretty gut busting, especially since glutes and low back were fatigued from yesterday's DLs

    BENCH
    Bar *10
    50*8
    64*5
    80*4
    90*3
    100*2
    110*3*2 - volume PR, never tripled 110kg more than once before
    100*4*2
    90*3*3 - loooooooong pauses, around 5 secs

    Db front raises
    D8*10*4

    Face pulls
    30*12
    35*12*2

    Cable tric ext
    20*10
    25*10
    30*10*2
    20*12*2
    20*15

    Lat pulldowns
    50*15*2

    Hanging leg raises
    Bw*10*3

  18. #143
    Powerlifter/Strongman J L S's Avatar
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    haha I like that alot. Listen to the boss!

    early PR's... good signs!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  19. #144
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    We shall see....!

  20. #145
    OVERCOME krazylarry's Avatar
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    2 PRs in a day, not bad.
    FOREVER
    STRONGER
    THAN
    ALL

  21. #146
    Senior Member Judas's Avatar
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    QUESTION AUTHORITY.

    (heh... couldn't resist...)

    You must be happy huh? With all the happy IPF news ov late. Relaxing the belly-bench rule (bad idea in my opinion), and the IOC meeting. I've reversed my opinion and now i'd like to see powerlifting in the Olympics. After watching some ov what passes for a "sport" in the last Olympics... powerlifting might as well. But if its geared then i'm utterly done with them. That would be a colossal loss. This is the time to really bring back integrity to the sport... fuck i hope they dont drop the ball this time. I'm still pissed about the knee-sleeves bullshit...

  22. #147
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    I will when the time will come, don't worry Tovarisc J.

    I had no idea of the belly bench rule relaxation...not good.
    PL in the Olympics would be GREAT, raw or single ply I personally wouldn't mind (with a slant towards Raw, of course...to unleash the beastiness that would ensue in just a couple Olympic cycles)

  23. #148
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    I'm one of the few that think that powerlifting is not an Olympic sport.
    If powerlifting (or maybe the IPF) will one day land in the Olympic week, let's forget about national cup, national championship, small town meet and so on. And get ready for try the next Nike bench shirt! Or maybe Adidas...

  24. #149
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    23/11/2012

    DEADLIFT sumo
    70x8
    100x6
    130x5 - add belt
    150x3
    170x2 - add TRX straps down
    180x1
    190x1 - 5 secs hold at lockout
    130x8
    130x10 - PR

    LAT PULLDOWNS
    55x12x3
    40x15 - lats are DONE

    LEG PRESS
    120x10x3

    Hanging leg riases
    bw x10x4

    GM
    40x8
    40x10
    40x12

    DLs felt very good!

  25. #150
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    24/11/12

    Bench
    Bar *8
    50*7
    70*6
    80*5
    90*4
    100*3
    125*1 - ram
    Add Katana:
    145*2 - 3b
    155*2 - 3b
    165*2 - 2b
    175*2 - 2b - pr
    155*8 - 2b - pr

    As usual, boards are 28mm thick

    Wendler rows
    60*8*5

    Face pulls with rope
    25*10*3

    OH tricep ext
    D20*10
    D24*10
    D24*12
    D18*20 - pr

    Cabl flies
    20*15*2

    Great session!

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