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Thread: Marcorock log - Italian style

  1. #1
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    Marcorock log - Italian style

    Ok...since this forum is populated by some of the baddest/strongest MFers on earth, I'll start keeping a log here, just to lower the overall stats and maybe get some useful advice.

    Since I'm from Europe, all weights will be in kilos, ok?

    Let's recap (single ply gear # in brackets):
    Male, 28 yo (almost...), 76kg on 168cm
    S 170 kg (210)
    B 122 kg (150 in F6, 165 in a Katana)
    D 190 kg (210)

    Next meet will be the last week of October. As of now, sessions are being dictated by my lifting mate, for 2 reasons: he is way stronger than I am (270-165-252.5 single ply at under 80kg BW) and has me always in sight, so no need to guess form/speed/recovery etc.

    To start, monday's session:

    SQUAT
    barx8x2
    70x5
    100x4
    114x5 - belt from here
    120x5
    126x5
    130x5
    120x5
    134x3 - loose wraps from here
    144x2
    154x1

    BENCH
    barx8
    60x5
    80x4
    90x3x5

    INCLINE DB PRESS
    D18x10
    D20x8
    D22x8x3

    Thanks for reading this!

  2. #2
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    11/07/2012

    Crunches
    3x30

    GM
    Bar x10x3

    SQUAT
    Bar 5x2
    70x5
    70x3
    94x6
    104x6
    114x5x2 – belt from here
    120x4x2
    130x3x2

    BENCH
    Bar x8
    60x6
    74x5x3
    84x3x3

    STIFF LEG DL, standing on blocks (15cm)
    60x8
    80x8x3

    PRESS (clean on 1st rep)
    37x5
    41x5x2
    47x4x2

    ROWS machine
    50x12x3

    LEG CURLS (1st time in forever)
    20x12
    25x10
    25x8

    I was feeling incredibly tired and sleepy (I should stop going to bed at 3am)…kicked myself in the butt and got it done. No heavy weights, but the overall volume wasn’t bad at all.

  3. #3
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    13/07/2012

    Leg raises
    18x3

    Hyperexthensions
    bw+20 x10x3

    BENCH (the rack was busy). a note: I always pause my bench
    barx8
    60x6
    70x5
    80x5x2
    supersets:
    90x4 + 80x6
    90x4 + 80x6
    90x4 + 80x6

    Well, these were a bit hard..not for the weight, but because I'm not used at staying under the bar for 10 reps

    SQUAT - low descent, pause in the hole
    barx5x2
    70x6x2
    80x5x2
    90x4x2
    100x3

    DEADLIFT from blocks
    70x5
    100x5
    120x5 + 120x5 from floor
    150x4x3 - belt - I was supposed to superset these with pulls from the ground, but it simply didn't work: I couldn't pull sh@t right after the block pulls

    OH DB exthensions
    D24x8
    D30x8x2

    DB curl
    a few sets...

  4. #4
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    14/07/2012

    Sit ups
    15x3

    Hyperext
    bw x12x3

    PRESS (clena on 1st rep)
    barx10
    30x5
    40x5
    50x5x5

    DB shrugs
    D40x12
    D40x12
    D40x10
    D40x8

    Band rows
    25x4 sets

    Rear delt raises
    D4x20x3

    Bike: 20 minutes

    Stretching

  5. #5
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    Addendum to Saturday's session: Single leg press, 60x10x3

    Today's training:

    Crunches
    20x3

    Hyperext - 10kg plate behind head
    10x3

    SQUAT
    barx8
    70x5
    90x4
    100x3
    Supersets:
    110x3 + 100x6
    110x3 + 100x6 - belt
    110x3 + 100x6 - belt

    Easy weight, long sets!

    Bench: a no go, right shoulder hurts a lot, wtf?!?

    DEADLIFT from deficit
    70x4
    100x5
    110x5
    120x5x2 - belt from here
    130x3
    140x4 - good, it felt heavy, then it came out that another guy put 10 kilos more on the bar

    Neutral grip pull ups
    bwx3x5
    bwx4

    Rotator cuff work: D2x15x3

  6. #6
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    Today I had very little time, and since my shoulder wouldn't let me bench, I opted for some heavy-ish squats

    Crunches 20x2
    Hyperext 12x2

    SQUAT
    barx5x2
    70x5
    70x3
    100x3
    120x3 - belt from here
    130x3
    140x3
    150x2 - solid

    Stretching

  7. #7
    You're Being Lied To JohnnyRingo's Avatar
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    Bringing down the numbers here! lol! man you are alot stronger than me! Keep up the good work mang!
    Weakest person on the forum, and my bench is higher than my squat.

  8. #8
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    Thanks, Johnny! Maybe I should start logging in pounds, so the numbers would look higher :-)

    We all have to get stronger...in my case, way stronger (and possibly bigger): as soon as my right shoulder is back to normal, I'll start a nice bulk and blast away in the weight room, I hope to make some solid gains before my next meet in late October.

  9. #9
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    20/07/2012

    BENCH - testing the shoulder
    barx8
    60x5
    70x4
    90x0 - too much, shouldie not happy (on a side note, I'm seeing a therapist on monday)
    70x5x4

    SQUAT
    barx8
    70x5
    90x3
    100x3
    120x2 - belt from here
    140x2x4

    PULL UPS - neutral grip
    BW x6
    BW x4x6

    Crunches
    20x2

    Hyperexthensions, weight behind head
    +5 x10
    +10 x10x2

  10. #10
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    21/07/2012

    ABS - crunches w/ weight behind head
    bw x20
    +5 x20x2

    Hyperethensions
    BW x10x3

    DEADLIFT
    70x5
    100x4
    120x3 - belt from here
    140x3
    150x2
    160x1 - this felt heavy, so much for getting in the gym within 1 hour of wake-up

    SOHP
    bar x8
    40x8x2
    40x12x2

    DB skullcrushers
    D6x10
    D8x10

    EZ bar Skullcrushers
    20x10
    24x10

    DB Rows
    D24x6
    D36x6
    D28x12x3

    Rear delt raises
    D6x40
    D6x20x2

    DB curls
    D10x10x3

    Hammer curls
    D10x10x2

    15 min uphill walk on treadmill

    Stretching

  11. #11
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    Currently enjoying the sun, sea and food of southern Italy...I'll be back under the iron next thursday!

  12. #12
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    1st day back in the gym...what a bust! 2 weeks off and a 10 hours drive can male you STIFF for real

    ABS 15x2
    Hypers 15x2

    SQUAT
    bw x a lot
    bar x5x3
    70x5x2
    90x3x3 - long pauses at bottom, trying to stretch my hip flexors to no avail

    Then, I proceeded to wander randomly, trying to hit everything: bench, pull ups, curls, pushdowns, leg ext

    Some deadlifting, up to 150 x3 with the belt on

    Uphill walk on treadmill: 20 min @5 km/h, 9%

  13. #13
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    Right now, I'm asking myself how to train next: i think that some straining/lot of assistance work would get me close to where I want to be strength/size wise faster than an East Europe approach...dunno

  14. #14
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    Today, it took me 20 minutes of front squatting to have my wallet stolen...good times!

    FRONT SQUAT
    barx5
    40x5
    60x5
    70x3
    80x3
    90x3
    100x1
    110x1

    I randomly paused a few reps at the bottom

    RAGE

  15. #15
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    Ok, let's restart the Norwegian program, that will bring me to my late October meet: 12 weeks to go!

    Yesterday i did a short run, plus a few (7) uphill sprints: 3@20m, 3@30 and 1@40

    BW: 74.8, the lowest in a while

    Abs: Bw x25x2
    Hypers: Bw x15x2

    SQUAT
    barx5x2
    70x5
    94x6
    104x5 - belt from here
    112x5x2
    120x4x2
    130x3
    130x1 - WTF???
    130x2 - got the total volume in - too friggin' hot to squat!

    BENCH - close grip, long pauses
    40x5
    60x4
    70x3
    74x3
    78x3
    82x3 - shoulder didn't complain

    DEADLIFT - oly shoes, stiff legs, clean width grip
    50x5
    60x8x2
    70x6x2 - I should've gone way heavier
    Last edited by marcorock; 08-06-2012 at 05:00 PM.

  16. #16
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    08/08/2012

    SQUAT - slow descent, pause @ bottom
    bar x5x2
    57x6
    77x6x2
    87x5x2
    97x3x3

    BENCH
    bar x8
    57x6
    67x5
    77x5
    Supersets:
    87x4 + 77x6
    87x4 + 77x6
    87x3 + 77x6

    DB curls
    D10x12x3

    Cable pushdowns
    25x12
    30x12x2

  17. #17
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    Friday 10: a bunch of random shit, too hot and too stressed to actually train hard.

    Abs and Hypers, 3 sets each

    Squat: up to 120x3...sad

    Press
    40x5
    50x5
    54x3
    58x3
    62x2

    ROWS/Pulls
    80x4x5

    Press 2
    40x8x2

    Lat pulldowns, Y handle
    45x15
    45x22

    Tricpes pushdowns x2 sets

    Rear delt riases D6 x20 x2

  18. #18
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    Kind of a "bro" session, but I liked it:

    BENCH
    bar x10
    40x6
    60x5
    80x3
    90x3
    94x3
    100x3
    104x3 - heaviest bench in a while, it felt pretty good!

    CG bench to 4cm board
    90x8
    90x8
    90x4 - aborted due to shoulder pain

    DB OH exthensions
    D8x10x3

    TRI cable pushdowns - drop set
    25x12 + 20x22 + 15x12

    DB incline flies
    D10x10
    D14x10
    D18x8
    D22x6

  19. #19
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    16/08/2012

    SQUAT
    bar x5x2
    60x5
    80x3
    100x3
    120x3 - belt from here
    130x2
    130x3x3 - red devil wraps from here
    140x2
    150x2

    BENCH
    barx8
    60x5
    80x3
    100x3x3 - Ram from here
    110x2x2

    Dips
    BWx8x3

    Lat pulldowns, Y handle
    40x6
    55x6
    55x8x2

    Stretching

    Kind of a "meh" session

  20. #20
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    17/08/2012

    Close grip bench (thumb from smooth)
    barx8
    60x5
    70x5
    74x4
    78x4
    82x4
    84x4

    SQUAT
    barx5x2
    60x5
    80x5
    100x5
    Put a belt on
    Supersets:
    114x3 + 104x6
    114x3 + 104x6
    114x3 + 104x6

    Deadlift with Oly shoes
    70x5
    90x5
    110x4
    120x3
    124x3
    130x3

    Had to go, all in all a pretty good one (back on the Norwegian program)
    Last edited by marcorock; 08-19-2012 at 12:17 PM.

  21. #21
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    21/08/2012

    I've been diagnosed with lack of speed on all my lifts, so I started working on that right away.

    ABS 30x3

    HYPERS plate behind head
    bw+5 x10
    bw+10 x10
    bw+15 x10

    SQUAT
    bar x5x2
    70x5
    94x5
    114x5 - belt from here
    124x4
    134x3x2 - red devil wraps from here
    144x3x4

    BENCH
    bar x8
    60x6
    70x5
    80x4x2
    85x3x2

    I should finally have more time to train, starting from today. And in 2 weeks the gym will be open on weekends again.

  22. #22
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    Making up for what I had to leave behind yesterday:

    Hypers
    bw x10x2

    SLDL from a 2" deficit, Oly shoes
    50x5
    60x5
    70x5
    80x5x2
    90x3

    PRESS (clean on 1st rep)
    bar x8
    50x3x5 - these moved fast

    ROWS
    50x12
    60x12x2

    LEG CURL
    20x12
    25x10
    30x8

    Stretching - A LOT of it

  23. #23
    Goals (kg) 272.5/165/305 HJP's Avatar
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    What's the Norwegian program? Good training in here man. Keep working hard.
    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

  24. #24
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    Hey, thanks for checkin' in here!

    It's a program I got from the the Norwegian PL fed website, allegedly designed by their head coach, Dietmar Wolf.
    These guys have been putting up huge numbers for a few years now, especially in the last couple of big IPF meets, so with my training mate we decided to try this program (I mean, we decided I have to try it: he's running a Sheiko prep this time around).

    It looks pretty solid, and it runs right into my next meet, with a good balance between volume, intensity, and geared lifts: my goals are a 230 sq, >160 bench and 230 DL in single ply, IPF, either at 74 or a light 83 (I'm 76 ATM), let's see what comes out of it!

  25. #25
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    I replied from work this morning, but it doesn't shows? Oh well...thanks man! It's a program I got from the Norwegian PL fed website, allegedly designed by their head coach Dietmar Wolf.
    These guys have been putting up bigger and bigger numbers in the last few years, so we had a look into it, and it looked right for me ATM, also because it runs straight up to my next meet.

    It seems to provide a good balance between intensity and volume, with a good amount of geared practice as well: we'll see hoeěw it goes!

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