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Thread: Marcorock log - Italian style

  1. #376
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    15/9/2013

    PRESS
    bar x10x2
    40x10x3

    Hang Power Clean
    40x10x3

    Side raises
    D8x15
    D8x12x2

    DB curl
    D8x10
    D16x8
    D14x8
    D12x10

    Behind head tricep extensions
    D20x15x3

    Single arm cable flies
    15x 12+12
    20x 12+12
    20x 12+12

    Abs 2x10

    Uphill walk on treadmill - 20min @ 12.5%, 5 km/h

    Stretching

  2. #377
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    17/9/2013

    I was feeling tired by yesterday's 14 hours of work, and today' stresses over some manufacturing dept whims; it also took a while to have the rack to myself, but I managed to squat well.

    SQUAT with suit and wraps
    bar x8
    70x5
    100x3
    130x1@7.5 - added belt
    155x1@8.5
    185x1@8 - added Centurion straps down and loose wraps
    205x1@8.5 - straps up
    220x1@9 - tight wraps - nice, but I should be faster in the transition out of the hole
    190x5@8.5
    180x5@8.5

    On rep sets, the bar tends to slide down my back and load my elbows and wrists a tad too much.

    BENCH - didn't have the bands with me, so I opted for some 6cm board work to overload the lockout a bit
    bar x8
    60x5
    80x5
    100x7@8 - added 6cm board
    110x7@8.5
    116x7@9.5
    106x7@9

    CLOSE GRIP - used a closer grip than usual (index on smooth) and stayed light, as left shoulder was complaining
    80x3x5@8.5

    Tricep cable push downs
    50 reps

  3. #378
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    19/9/2013

    Got in the gym way too late, and pretty mashed up from work.

    BENCH - shirted
    bar x8x2
    60x5 - when 60 kilos feel heavy, you know it won't be a great night
    80x3
    100x2@8
    110x1@8.5
    130x2 - added S-katana, down to about 6 or 8cm from chest
    150x1 - down to 4-5 cm
    160x1@8.5 - this took forever to touch, but went up easy
    160x1@9 - tried it again, got it down a bit quicker, but the press wasn't as easy
    130x1@9 - off the shirt, on the Ram
    110x5@8.5
    110x5@8

    DEADLIFT geared
    70x4
    100x3
    130x1
    160x1 - added TRX suit straps down
    180x1@8 - straps up, belt
    200x0 - tried a closer stance, closer grip position...got stuck just above the knees
    190x1@8.5 - snappy - so, wide stance/wide grip is the way to go.
    150x5@9 - straps down, 10 secs hold on last rep

    No time for anything else, I'll make up for it tomorrow

  4. #379
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    21/9/2013

    SQUAT with wraps
    bar x8
    70x5
    100x3
    130x2 - added belt
    150x2@8 - added loose wraps
    170x2@8 - tight wraps
    190x2@9.5 - ties PR
    180x2@9.5 - had to unrack these twice, cause we'd forgot 1 clip and the weights on my right side started to slide off the bar.

    I didn't like my form on these, as I showed a tendency to break the ascent in 2 phases, and lean forward too much.

    BENCH - 2ct pause
    bar x8
    60x5
    80x3
    100x2@7.5
    112x2@8.5
    122x0 - epic fail - I knew this'd be hard, but failing them?!?
    112x2@9

    Romanian DL
    70x3
    90x3
    110x3x3@8.5 - low back was shot

  5. #380
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    Ok, so, 3 and half months, and 2 comps later, I'm restarting this log.

    Last comp: Italian bench open, 172.5 kg in a Katana, IPF, weighing 79.7 kg.

    Here are the sessions done following this competition:

    17/12/2013:
    SQUAT
    up to 140x1, then 120x4x3 or 4 sets

    21/12/2013

    BENCH
    70x5
    90x3
    104x3
    100x4
    100x4

    DL SUMO
    110x5
    130x3
    140x2 - belt from here
    150x2
    160x2
    160x2
    160x2
    160x2

    Good Morning
    60x5
    80x5
    104x5 - belt from here
    104x5
    100x5
    100x5

    Peck deck flies
    40x8
    40x8
    40x8
    40x8
    40x8

    Machine rows
    50x8
    50x8
    50x8
    50x8

    cable triceps exts x10x3

    Calves 50x10x2

    Stretching



    Christmas Eve session...back into gear, not the wisest idea when you're being phased out by a nasty cold.

    BENCH
    bar x8
    60x5
    80x3
    100x3
    110x2@9 - not good, lacking power
    120x4@9 - added RAM, set it up wrong
    120x5@8.5 - misgrooved the 6th rep
    120x6@9 - allright...PR?

    FLIES while I'm waiting for one of the racks - 3 secs negative, 1 sec max stretch
    DB10x10
    D10x10
    D10x10
    D10x10

    SQUAT - widened the stance a bit
    bar x8
    70x5
    100x3
    120x2 - added belt
    140x1@8.5
    160x2 - added TRX suit, straps down, and titanium wraps
    160x8 - took a while to start breathing again after this
    170x5@9 - aborted this one midway through, as the bar slid down my back and my lower back wasn't having it anymore - actual weight was easy to move - I need to find a better bar position on my back: singles/doubles are rock solid, but reps always suffer.

    Was the last one to be kicked out of the gym before the Christmas closure.



    27/12/2013

    Original plan was to be in the gym by 6pm and train my ass off until 9pm, when I'd have to leave due to a dinner.

    Reality kicked me in the face at 5pm, in the form of an email and a phone call...I was finally able to step under the bar 3.5 hours later...

    BENCH
    bar x8
    60x5
    80x4
    95x4
    105x4
    105x4
    105x4
    105x4 - all sets were about @8.5/9

    Hammer curls
    D10x8
    D16x6
    D16x6
    D16x6
    D16x6
    D16x6
    D16x10


    28/12/2013

    DEADLIFT - sumo
    70x5
    100x4
    120x3
    140x2 - belt
    160x4 - trx straps down
    170x4
    180x4 - not so easy
    160x4 - 15 secs hold at closure

    Turns out I've never properly engaged my back when deadlifting...gotta fix this, and get my numbers UP.

    BENCH
    bar x8
    50x8
    70x10
    70x12
    70x15 - bit'o'pump

    Some fluff while waiting for the rack:

    Lat pulldown, close neutral grip
    60x8
    60x8
    60x8

    DB tricep ext - 1 arm
    D8x12+12
    D8x12+12
    D8x12+12
    D20x12 (both arms)

    Side raises
    D8x12
    D8x12
    D8x12

    Cable flies
    20+20x10
    20+20x10
    15+15x20

    SQUAT - flat shoes
    bar x5
    70x5
    100x4
    100x4 - belt from here
    100x4
    100x4
    100x4
    100x4
    100x4
    100x4

    Should've done the same overall reps in 1/3 of the sets
    Felt very good to put in a full session after forever!

  6. #381
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    31/12/2013

    Last session of the year:

    SQUAT
    bar x5
    70x5
    100x4
    120x4 - added belt
    150x4 - loose wraps
    170x4 - TRX suit, straps down - heavy???
    180x2 - superheavy...switch back to heeled shoes
    180x2 - not much better, chest collapsed on 2nd rep (abs out of order)
    190x1
    190x1

    Not what I wanted, had no power and my core was at home, instead of in the gym with me.

    BENCH
    bar x8
    60x5
    80x3
    96x3
    104x5
    104x5
    104x5
    104x8 - not too shabby, volume PR with this weight

    LAT Pulldowns (back, wide grip)
    50x8
    55x8
    50x8
    45x8
    45x8

    GMs
    70x5
    70x5
    70x5
    70x5
    70x5

  7. #382
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    3/01/2014

    First session of the new year, and not a bad one!

    BENCH
    bar x8
    70x5
    90x3
    104x3
    120x3 - Ram
    135x3 - Skatana - to about a 2b height
    150x3 - good, solid set
    100x8 - nice back off set (raw, of course)

    DEADLIFT
    70x5
    100x3
    120x3
    140x3
    160x2 - added TRX suit, straps down, and belt
    180x2
    192x2 - straps up - hard, wouldn't have had a 3rd rep
    170x2 - straps down

    Worked on "locking in" and actually using my back, it went pretty well and I'll get nice carryover from this work.

    FRONT SQUAT
    bar x5
    60x5
    80x3
    80x3 - aborted, as left knee wasn't happy

    LEG PRESS - short RIs
    80x8
    120x8
    140x8
    160x8
    180x8
    140x10

    DB flies
    D10x10
    D12x10
    D14x10
    D14x10
    D14x10

    Rear delts
    D10x12
    D10x12

    DB curls
    D10x8
    D12x8
    D14x8
    D16x6
    D18x6

    Hypers
    bw+20 x10
    bw+20 x10
    bw+20 x10
    bw+20 x10

  8. #383
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    Light session, to close the week:

    SQUAT - 4 count negative
    bar x5
    60x5
    80x5
    100x4
    110x4
    120x4
    130x4@9 - where's my squat???

    BENCH
    bar x8
    60x6
    80x3
    80x10
    80x10
    80x10

    DEADLIFT sumo - still working on starting position and lat engagement
    70x5
    100x5
    100x6
    100x6
    100x6
    140x1 - added belt
    160x1

    Close grip pulley rows
    50x8
    50x8
    50x8
    50x8

  9. #384
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    7/1/2014

    SQUAT - almost a deload
    40x5
    70x5
    110x3 - added belt
    130x2
    150x3 - loose wraps
    170x3 - TRX suit straps down
    175x3 - tighter wraps
    175x3

    BENCH
    bar x8x2
    60x5
    80x3
    100x2
    105x6
    105x6
    105x6
    105x6@9.5 - volume PR

    Overhead DB tri ext, 1 arm
    D10x8+8
    D12x8+8
    D12x8+8
    D12x8+8

    Rope push downs
    50x10
    40x10
    40x10

    DB curls
    D12x10
    D14x10
    D14x10
    D14x8

    DB flies
    D10x10
    D14x8
    D14x8
    D14x8

    GM
    70x5
    70x5
    70x5
    70x5
    70x5

  10. #385
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    9/1/2014

    Suckage...!

    BENCH
    bar x8x2
    60x5
    80x4
    100x4 - these felt heavy
    120x4 - RAM
    135x0 - got the wrong shirt (Katana 40 instead of SuperKatana 42) - too tight, not going down
    150x0 - ok, this is simply not working...taking the shirt off
    120x4@9 - Ram from here
    120x3
    120x3
    120x3@9

    SQUAT
    Couldn't squat sh%t last night: hips were way too tight, couldn't get into positions...tried to work on it, going up and down in weight and trying to get loose, then dedicated myself to some more than needed stretching

  11. #386
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    10/01/2014

    NOTE TO SELF: STRETCH EVERYDAY

    Mike T was gracious enough to post a 9 week program on his RTS forum...well, here's the 1st session, as it went down for me:

    BENCH
    bar x8x2
    60x5
    80x4
    90x4
    100x4@8
    110x4@8.5

    3ct BENCH
    80x5
    90x5@8
    100x5@9

    SQUAT - need more stretching for my hips - started doing it 2 days ago, and squats are a lot better already

    bar x5
    70x5
    100x4
    120x4@8 - added belt
    130x3 - hit the rack hook hard on the 3rd
    140x4@8.5

    Stretching

  12. #387
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    11/01/2014

    Went in to do a bit...of everything

    Klokov squats (high bar, ATG, close stance, 5 count pause)
    bar x5x2
    50x5
    70x5
    70x5
    70x5
    70x5

    DB PRESS
    D12x12
    D12x12
    D12x12

    Side raises
    D8x10
    D8x10

    Rear raises
    D10x10
    D10x10

    DB curls
    D10x6
    D12x12
    D12x12
    D12x12

    1 arm DB extensions
    D10x10
    D10x10
    D10x10

    Pulley rows
    50x10
    50x10
    50x10

    Lat pulldowns (bar behind head)
    45x8
    45x8
    45x8
    45x8

    Reverse crunches
    bw x20x3

    Stretch GM (going down below parallel)
    40x10
    40x10
    40x10

    Calf raises
    50x10
    50x10
    50x10

    Stretching and foam rolling

  13. #388
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    14/01/2014

    Feeling weak and stiff going in...

    DEADLIFT
    Started out with sumo:
    70x5
    100x4
    120x4 - I was shifting all the weight on my right leg, and I don't know why
    140x4@8 - regular from here - belt
    150x4@8.5

    FLOOR PRESS -don't know why I haven't used this exercise for so long, great bench builder
    bar x8
    60x5
    80x4@7
    100x4@8.5
    105x4@8.5

    FRONT SQUAT
    bar x5
    40x6
    60x6
    80x6@8.5
    90x6@9 - the limit here is my core strength, to hold the bar position...need to make these a staple

    Romanian DL
    50x10
    50x10

    Lat pulldowns - Myoreps
    50x15+5+5+5

    ABS - decline sit ups
    BW x10
    BW+10 x10
    BW+10 x10

    Stretching

  14. #389
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    16/01/2014

    Light stretching and foam rolling

    PIN SQUAT
    bar x5x2
    70x5
    100x5@7
    120x5@8 - belt from here
    130x5@8.5+
    140x5@9.5

    TnG BENCH
    bar x8
    60x6
    80x5
    100x6@8.5
    110x6@9.5 - I'd have hoped for this set to feel lighter, but it is what it is

    PUSH PRESS
    bar x5
    40x5
    50x5
    60x5@8
    65x5@8.5
    70x5@9

    GM
    50x8
    50x8
    50x8

    Rope pushdown
    20x10
    20x10
    20x8

    DB flies
    D10x10
    D14x10
    D14x10
    D14x10

    Side raises
    D10x12
    D10x12
    D10x12

  15. #390
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    17/01/2014

    Too much stress, horrendous session

    2" deficit deadlift
    70x5
    100x5
    120x5
    130x5
    140x5@9 - belt

    Close grip bench
    70x6
    80x6
    90x6

  16. #391
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    20/01/2014

    SQUAT
    60x5
    100x5 - added belt
    120x5@8
    130x5@8.5
    140x5@9
    130x5@9

    BENCH
    bar x6
    60x5
    90x5
    105x5@9 - mmmhhh...used too broad jumps in weight
    100x5@8
    100x5@8.5
    100x5@8.5

    2ct BENCH
    80x4
    100x4@8
    110x4@9.5

    GM - just to stretch a bit

    Stretching and foam rolling

  17. #392
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    22/01/2013

    Got in uber late, and tired

    DEADLIFT - regular (decided I'll pull sumo only with the suit)
    70x5
    100x5
    130x5@8
    150x5@9 - belt from here - same mistake, not enough warm up - a consequence of starting to lift at 9pm
    140x5@8.5
    140x5@9

    PIN PRESS from mid range
    bar x10x2
    50x6x2
    70x3
    90x3
    100x3
    110x3@8
    120x3@9
    114x3@9

    SQUAT - 303 tempo - this was brutal, even with the girly weights I used: controlling the concentric phase, when you're used to try to explode as much as possible, is hard
    bar x8x2
    50x7
    70x7
    90x7@9
    80x7@9

    A bit of stretching

  18. #393
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    24/01/2014

    Got in early for a change, and then...had to wait half an hour for a rack to be free. Can't win, lately.

    SQUAT w/wraps
    bar x8x2
    60x5
    80x5
    100x3
    120x3 - added belt
    140x5@8 - loose wraps
    150x5@8.5 - medium wraps
    160x0 - had Lorenzo wrap me...too friggin tight, couldn't stand to bend the knee (I'm a sissy with wraps, I know)
    160x5@9 - tight but manageable wraps - very good form
    150x5@8.5

    TnG BENCH
    bar x8x2
    50x5
    70x5
    90x5
    100x5@8
    110x5@9
    100x5@8.5 - 3ct pause on last rep

    CLOSE GRIP INCLINE BENCH
    40x7
    60x7@7
    70x7@8.5
    80x7@10 - last one was a grinder - great exercise for pecs and tris! gotta keep it!

  19. #394
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    25/01/2014

    Very weak...I have to stop going out on friday, then trying to train on saturday.

    RACK PULLS from below knees
    70x4x2
    110x4x2
    150x4@8.5 - added belt
    150x4@9 - no belt
    I'm stronger from the floor than from the pins! I just couldn't keep my hip position from shifting upwards and transforming the movement in a stiff legged mess; wearing WL shoes didn't help, either...

    JM PRESS
    bar x8x2
    50x7x2
    60x7x2

    DB rows
    D20x7
    D24x7
    D28x7

    DB curl
    D12x10x3

    DB flies
    D10x10
    D12x10x3

    Lat pulldowns
    55x8x4

    GMs
    40x6x4

    Stretching

  20. #395
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    29/01/2014

    Got in late (how strange), and had to start with bench, otherwise I'd have remained without an hand-off.

    BENCH
    bar x8x2
    60x5
    70x4
    80x3
    90x3
    100x3@7.5
    110x3@8.5
    116x3@9
    106x3@8
    106x3@8.5
    106x3@8.5

    3ct BENCH
    80x5
    90x5@8
    100x5@9
    90x5@8
    90x5@8.5

    SQUAT
    bar x5x2
    60x5
    80x4
    100x3
    120x2 - added belt
    140x3@8.5
    150x3@9.5 - putting too much weight on my right leg
    140x3@8.5
    140x3@9
    Squats didn't go well: form was off, I was constantly putting too much weight on either my left or right leg

    2" deficit DL
    70x5x2
    90x5
    110x5
    130x5@8+ - stopped here, since I have to DL tonight

    A bit of foam rolling

  21. #396
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    29/01/2014

    Walked through a daze all day, and it didn't lift up when I got into the gym (still late...)

    DEADLIFT
    70x5x2
    90x4
    110x3
    130x3
    150x3@8.5 - added belt
    150x3@9 - nonsense

    FLOOR PRESS
    bar x8x2
    60x6
    70x4
    80x4
    90x4@7.5
    100x4@8.5
    100x4@9

    FRONT SQUAT
    bar x5x2
    40x5
    50x5
    60x5
    70x5

    CLOSE GRIP BENCH
    60x5
    70x5
    80x5
    90x5@8.5
    90x5@8.5

    Dismal session...

  22. #397
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    Judas, you'll like this...hopefully, I can convince myself not to hop to another program in 3 weeks, gotta stop this bullshit.

    4/2/2014

    SQUAT
    bar x8
    60x5
    80x5
    100x3
    100x8
    110x8
    110x8 - loose belt - on friday I'll go to 115-120, next week I'll add a set, and the week after another one, then it's "ramp up weights" time

    BENCH
    bar x8
    50x6
    70x3
    90x3
    90x8
    90x8
    90x8 - same progression as in the squat

    INCLINE BENCH
    barx8
    50x8
    60x8
    60x8
    60x8 - these will have to go UP - this exercise hits my tris very hard...good!

    PRESS
    bar x8
    40x8
    40x8
    40x8

    DB flies
    D14x8
    D10x10
    D10x10
    D10x10

    Cable pushdowns
    50x8
    60x8
    60x8
    60x8

    Hypers
    bw+20 x10
    bw+20 x10
    bw+20 x10

  23. #398
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    5/2/2014

    DEADLIFT - close stance sumo, just because
    70x6
    70x5
    100x3
    100x8
    110x8
    120x8 - added belt

    PULLEY ROWS
    40x6
    50x8
    55x8
    60x8
    60x8
    55x8
    50x8

    DB curls
    D10x8
    D12x8
    D14x8
    D14x8

    SLDL 2" deficit
    70x8
    70x8
    70x8 - hammies where fried

    ABS - hanginng leg raises
    bw x10x5

  24. #399
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    8/2/2014

    BENCH
    bar x8
    60x8
    80x4
    90x3
    90x8
    95x8
    95x8

    SQUAT
    bar x8
    60x5
    80x4
    100x3
    105x8
    110x8 - added belt
    115x8

    FLOOR PRESS
    bar x8
    60x8
    80x8
    90x8
    90x8

    PRESS
    bar x8
    30x5
    40x8
    40x8
    40x8

    OH DB ext
    20x10
    24x10
    24x10

    HYPERS
    bw + 20x10
    bw + 20x10
    bw + 20x10
    bw + 20x10

    Stretching and foam rolling

  25. #400
    Senior Member
    Join Date
    Aug 2012
    Posts
    514
    11/02/2014

    Ahhhh, starting training at 9pm...f%%k me.

    SQUAT - no power, stayed conservative
    bar x8x2
    60x5
    80x3
    100x3
    105x8 - added belt
    105x5
    100x5
    100x8
    100x8

    BENCH
    40x8
    40x8
    70x5
    80x3
    90x3
    95x8
    100x8
    100x8
    100x8 - Big A$$ volume PR, never done more than 1 rep set with 100kg, and doing it when totally crushed down, with no power, tells me my bench should be going in the right direction

    INCLINE BENCH
    55x8
    65x8
    65x8
    65x8
    65x8

    Gym was closing...

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