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Thread: Marcorock log - Italian style

  1. #201
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    04/01/2012

    BENCH
    bar x10,8
    60x6
    80x3
    90x2
    100x1
    110x1
    100x1
    110x1
    90x4x4

    Sore shoulders and upper back=poor bench

    SQUAT
    bar x5x2
    40x5
    60x3
    80x3
    100x3
    120x2 - add belt
    130x1
    140x1
    150x1
    120x3x5 - working on tightness and rebound

    INCLINE DB PRESS
    D22x6
    D28x8x2
    D24x6x2

    Front raises
    D14x8x2
    D12x6
    D10x6

  2. #202
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Keeping up a good amount of work throughout the new year, no slowing you down!
    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

  3. #203
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    Yep, but I still have to get rid of New Year's hangover...and now I have the one from yesterday to fight too! For the sake of my training, I should really tone my friday nights down a couple notches...

  4. #204
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    05/01/2012

    Deadlift, regular, oly shoes - 3 count pause at knees
    60x5
    80x3
    100x3
    110x3x3

    No pause from here:
    130x1
    140x1
    150x1
    160x1

    FRONT SQUAT - it was a long time!
    bar x5
    40x5
    50x3
    60x3
    70x3
    80x3
    90x3
    100x3 - didn't expect this, not bad!
    90x3
    90x5

    FS iso holds - courtesy of Blood&Thunder
    140x10 secs x2
    160x5 secs

    SLDL off a 3" box
    60x8x3

    Lat pulldowns (cheatfest...)
    50x8
    60x6
    65x6
    70x6
    75x6
    80x6
    85x6 - pr
    90x6 - pr and full stack

    Cable press down - 100 reps with 15 kg
    25+10+10+10+10+10+15+10

    DB curls
    D12x10x3 - no rest
    D10x20

    A good session!

  5. #205
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    07/01/2012

    The gym was packed with resolutioners today: it took forever to train, you literally had to dodge people to get to benches and dumbells

    SQUAT
    bar x8
    bar x5
    70x5
    90x3
    110x3
    130x2 - add belt
    150x1
    160x1 - solid - I'm still capable of a 170 kg squat...good!

    110x10
    110x8
    110x6

    BENCH
    bar x8x2
    60x5
    85x3
    95x2
    105x1
    115x1
    120x1
    120x2 - TNG - not bad!
    85x10
    85x8
    85x6

    INCLINE BENCH
    50x4
    60x8x2
    60x6x2

    FRONT RAISES
    D10x4
    D16x8x2 - pr
    D14x6
    D12x6

    Calf raises
    50x12x2

    Done...a good session!

  6. #206
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Got to hate it when the gym gets like that! Still got a lot of work in, nice. Good to know that squat is maintained too. Strong
    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. #207
    Powerlifter/Strongman J L S's Avatar
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    strong benching 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/

  8. #208
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    Thanks J!
    But...150x2 is strong, 120x2 is just above weak!

    07/01/2012

    Felt tired, groggy and sleepy all day: not good to have a blasting session!

    PRESS
    bar x8x2
    40x5
    50x3
    54x2
    60x1
    64x1
    70x0 - got pinned just above eyes level, it's been a while since I last failed a lift like this: guess yesterday's bench did me in on this?

    50x5x3

    DEADLIFT - Regular, Oly shoes
    70x5
    90x3
    110x3
    130x1
    150x1
    170x1 - belt - ties PR, and on such a night it's not too bad!
    120x3x3 - no belt

    1 arm DB press
    D20x8x2
    D18x6
    D16x6

    Lat pulldown
    45x10
    50x10x3

    DB curl
    D14x15x2
    D14x10

    Hypers
    BW x15x2

    It could have been way worse...!

  9. #209
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    09/01/2012

    SQUAT
    bar x5x3
    70x5
    90x3
    110x3
    130x1 - add belt
    140x1
    150x1
    160x1
    120x3x3 - no belt, last rep of each set was paused at the bottom

    Hanging leg raises
    bw x10x3

    Hypers
    bw x15x3

  10. #210
    fat submariner
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    Quote Originally Posted by Rock1984 View Post
    But...150x2 is strong, 120x2 is just above weak!
    BUGGER!
    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

  11. #211
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    Ahahaha...my view only! I need to keep me unsatisfied, to chase bigger weights!

  12. #212
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    10/01/2013

    FRONT SQUAT
    bar x5x2
    40x5
    50x3
    60x3
    70x3
    80x3
    90x1
    70x5x3

    PUSH PRESS - it's been a while...
    bar x8x2
    40x5
    50x3
    60x3
    64x3
    68x3

    PRESS
    40x5x2

    1 arm DB press
    D20x8
    D22x8
    D18x6
    D16x6

    DB OH ext
    D30x8
    D34x8
    D30x6x2

    Cable pushdowns
    15x20x3

    Machine CSR
    50x6
    65x6
    75x6x3
    75x10

    Facepulls
    20x20x2

    Leg curls
    20x12x3

  13. #213
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    Back under the bar after a weekend in Sicily to see my lil' bro, who's a Carabinieri officer down there.

    Today we started the cycle that will bring us to our next comp, at the end of April: Italian Opens

    14/01/2013

    SQUAT
    72x5
    102x3
    122x3 - add belt
    142x2
    162x2 - add TRX straps down, and wraps
    172x5 - PR
    182x5 - PR (+12 on previous best "5" of 170)
    182x5

    After this, I was SMOKED

    BENCH
    60x5
    70x8x4

    Hypers
    BWx12x3

    On a side note, I'll also try to slim down a bit, December has been very rough on my lovehandles: I may even get down at 74 kg for the competition (sitting at 80 kg as I type)

  14. #214
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice work on the deadlift equal PR back there. Best of luck with the build up to the italian opens
    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

  15. #215
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    Thanks Hayden!

    16/01/2013

    DEADLIFT - close sumo stance
    70x5
    110x10x3 - PR of sort

    PRESS, clean on 1st rep
    barx6
    40x5
    50x5
    54x5
    60x5 - PR, I think?

    1 arm DB press
    D20x8
    D22x8
    D18x6x2

    DB CSR (as in Vincent Dizenzo's videos)
    D20x6
    D20x8x4 - harder than I thought it would be

    FATMAN PULLUPS
    Bw x8x3

    Lat pulldowns
    50x10
    60x10
    70x10 - pr

    1 arm BB shrugs
    30x10x2

  16. #216
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    18/01/2013
    Deadlift - close stance sumo
    60*5
    100*3
    110*2*2
    120*2*8 - short RIs

    Close stance squat
    Up to 120 kg, then my left groin started bugging me and I shut it down. It should be nothing serious

  17. #217
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    19/01/2013
    Bench
    Bar x8x2
    50*6
    70*5
    90*3
    102*5*3 - these didn't feel very strong, but I'm in PR territory.

    DB incline bench
    D24*8*4

    Front raises
    D10*10*3

    Incline bench DB curls
    D10*10*3

    DB french press
    D10*10*3

    Cable flies
    15+15 *15
    20+20*12
    25+25 *10

  18. #218
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    21/01/2013

    SQUAT
    Once again, I went up to 120 kg just to find out that my groin is still giving me a hard time: I'll avoid all squatting and deadlifting for a week, and see if this will be enough to let it heal.

    BENCH with feet up
    60x5x8 - boring

  19. #219
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    A light session...

    24/01/2013

    PRESS
    bar x8x2
    30x5
    40x4
    44x5
    50x5
    54x5

    Side raises
    D8x10x3

    Rear raises
    D8x10x3

    1 arm DB press
    D22x8x2

    Hanging knee raises
    bw x12x5

    Hypers
    bw x10
    bw+ 10kg plate behind head x10x2

    15 min bike

  20. #220
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    25/01/2013

    BENCH
    bar x8x2
    60x5
    80x3
    100x3
    RAM on from here:
    110x7x3
    110x3 - medium grip and 6cm board from here
    120x3
    130x3
    130x5

    DB incline bench
    D24x8x2
    D24x6
    D24x8

    Front raises
    D16x8x2
    D14x6
    D12x6

    DB skullcrushers (1 DB each hand)
    D16x6x3

    Standing BH ext
    D22x12x3

    Cable flies
    20+20 x10
    30+30 x8
    25+25 x10
    20+20 x12

  21. #221
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    26/01/2013

    Lat pulldowns - BB style, concentrating on the "squeeze"
    40x8
    50x6
    60x6x2
    50x8
    45x8x2

    Pulley
    50x8x4

    DB shrugs
    D30x10x3

    DB curl on incline bench
    D10x8
    D14x6x3

    Curl 15 (a stillborn curl 21)
    20x2 sets

    DB hammer curl
    D10x10x4

  22. #222
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Hope that groin heals up quick mate. Looking like a bodybuilder in here lately, lots of volume an lots of exercises each session. Should help you grow.
    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. #223
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    Yep, I hope the groin heals up fast: i miss squattin'...!

    That's the idea: going PL on the main lifts, then BB the shit out oof the auxiliaries, to force some growth; I have to re-learn how to get to muscular failure, squeeze, the mind-muscle connection etc etc...we will see if it pays off!

  24. #224
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    28/01/2013

    BENCH
    bar x8x2
    60x5
    80x3
    90x3x2
    100x4x2 - nice and fast

    DB incline press
    D22x4
    D26x8
    D28x8
    D26x6
    D22x10

    DB front raises
    D12x8x2
    D10x6x2

    SQUAT (Yeah!)
    bar x5x3
    70x5x3
    80x3
    90x3

    Nothing heavy, but at least I'm squatting!

    Cable flies
    20+20 x12x3

    Hanging leg raises
    bw x10x5

  25. #225
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    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.

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