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Thread: My quest to 800kg total

  1. #1
    Wannabebig Member
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    My quest to 800kg total

    Hi to all,

    I'm Giuseppe, an italian IPF lifter. I'm a friend of the well known MarcoRock

    My best lift in single ply are :

    Squat: 262,5kg meet (275kg training)
    Bench: 200kg meet
    Deadlift: 262,5kg meet (270 training)

    at the moment my BW is 111kg

    and I'm training for an 800kg total in april 2013. A lot of work to do..


    My training style is a west-side like template with a little more volume. I've been coached by Brian Shwab (elitefts) for almost 1 year so I'm very influenced by his training style (which I find very productive).
    Every advice, hint, kick in the ass, or everything that can help me is well accepted

    I will compete in the next 8 december at the italian bench championship so for the bench I'm in the pre meet phase.

    I train in my home gym, alone for the most of the time. For the bench I'm spotted by my brother (a lifter too).

    Yesterday

    ME Bench

    Raw
    60x3
    80x3
    100x3
    110x3
    120x3
    130x3
    added Titan F6 46 (brand new)
    3board
    180x1
    2board
    190x1
    1board
    205kg
    205gk
    205kg was heavy and hard at the lockout (this should be my opener)

    raw again
    2board + bands (home made)
    100x3
    105x3
    110x3
    115x3
    120x3
    125x3

    3board + bands
    110x3
    115x3
    120x3
    125x3
    130x3
    135x3

    Push up narrow hands to failure
    15 11 10

    abs

    and thats it. I feel good for the meet, hope I can touch next week. Due to short time I had to cut my accessory work so I did only some push ups.

  2. #2
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    SFW Beppe!

  3. #3
    Senior Member larsen540's Avatar
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    Good stuff man good luck
    ADRIAN LARSEN
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  4. #4
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    Thanks to all!


    Yesterday

    ME squat/dead

    Squat raw warm up
    upt to 2x160kg
    added half suit (super centurion 40 "training one")

    High box half suit
    180x3
    200x3
    220x3 working set
    227.5kgx3 (501.55 lbs) working set


    10cm (4'') block pulls raw
    60
    100
    140
    180
    200x3 working set
    205kgx3 (451,95 lbs) working set

    Pull up
    Bw+5kg
    4x6

    Cable raw narrow grip to chest
    up to 15x70kg

    Barbell curl
    35kg 8x8 short rest

    First week back in gear, training is again very fun.
    The weights are hard and challenging, but absolutely doable.
    In the squat I want to keep the warm up with raw squat, because I'm tryin to not neglect the raw power at the bottom (even if my raw squat form is far different from my geared squat).

    For now I will keep ME squat and ME dead together, maybe in the pre-meet cycle I will split them to try to focus more on the deadlift and handle more weight.

  5. #5
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    DE bench

    Bench + home made bands
    60x3
    70x3
    80x3 6 sets

    bench + average bands doubled
    barx3
    30x2
    40x2 6 set

    bench + average bands doubled + home made bands
    6 balistic singles

    Tricep cable extension on the bench
    up to 15x40kg

    band push down
    60 rep

    Face pulls chest on the bench
    40kg 3x8
    super set with
    bands pull apart
    10 reps
    super set with
    bans lateral rises

    abs

    Felt very fast, trying to become as fast as I can for the upcoming meet on 8th december. I have to smash my sticking points.

  6. #6
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    Today

    DE squat

    Low box + average bands + loose half suite

    100kgx2
    115kgx2 8 sets

    Zercker squats
    4x6

    Barbell row to chest
    5x10 70kg

    Barbell curl 4x10
    One arm rope curl on scott bench 4x10
    cable curl 4x10


    Trying to keep a good form on the box an be as explosive as I can.
    I've decided to do some front squats to help my quads, but I felt them very very uncomfortable so I went for zercker's

  7. #7
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    How much do the average bands add?

    And...remember what Wendler says about Zerchers...!

  8. #8
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    ahaha yes zercher squat is not a big choice but is more confortable than front squat for sure. I'd like to do some quads exercise but I don't want to raw squat so maybe I'll go for bulgarian split squat or similar.

    I don't know how much add the average bands, I think about 40-50kg but I do not know. I hope to gain speed!!

  9. #9
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    Yesterday

    ME bench

    raw

    60
    80
    100
    110
    120
    130

    Titan F6 shirt size 46
    3board

    180
    2board
    190
    1board
    200
    to chest
    200 fast as sound but too hard at the lock out FAILED
    195kg ok this will be my opener

    raw
    2board + bands

    up to 3x125Kg PR (4 working sets)

    1board deloaded (average bands)
    up to 2x175kg

    shoulder + dips

    The problem is that my right shoulder hurts from about 2 months and I have problem even with my right wrist. So.. my left arm lock-out really fast an powerfull but my right arm is still about 10cm under.
    Last edited by JosephITA; 11-30-2012 at 03:02 AM.

  10. #10
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    Wtf,is going on with your shoulder?

  11. #11
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    Everything is started this summer.
    I don't know if the problem was benching with a bended bar or doing 10+weeks on a superkatana. Maybe both


    ME squat/dead

    Raw squat

    up to 106kgx3

    Added half suit
    1 chain/side
    180x3
    200kgx3
    2chains/side
    200kgx3

    Block pulls (5cm, 2'' block)

    warm up then
    195kgx3
    200kgx3

    Pull ups bw + 5kg
    4x6

    Barbell curl
    35kg 8x8

    stretching

    a good session. Squat was very fast, I had some problem hitting dept in the very first sets because the weight was too low, but then I reached it (I think, no spotter, just me and my old cam).
    Someone stole my suit slips on, or I forgot them on holyday.
    Last edited by JosephITA; 11-30-2012 at 03:02 AM.

  12. #12
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    Yesterday
    DE bench

    Bench + home made bands

    60x3
    70x3
    80x3 5 sets

    bench + average bands doubled
    barx3
    30x2
    40x2 4 set

    bench + average bands doubled + home made bands
    4 balistic singles

    Tricep cable extension on the bench
    up to 15x50 kg


    I started really slow, I felt very sore for the previous bench training. But I ended fast and strong. I had to skip my shoulder/abs accessory work due short time. Now time to eat, sleep, eat, sleep, eat, sleep and thinking about lockout power.
    Last edited by JosephITA; 11-30-2012 at 03:01 AM.

  13. #13
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    Friday speed squat

    Low box + green bands + brief

    60x2
    100x2
    120x2 8 sets

    Zercher
    4x6

    Barbell row
    6x6

    curl scott with rope
    6 set
    +
    curl with bar wide grip
    4 set

    a good session!
    Last edited by JosephITA; 12-03-2012 at 02:25 AM.

  14. #14
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    Monday = ME bench

    ME bench deload


    Raw
    up to 3x3x110kg

    Old shirt single ply
    3board

    180x3
    190x3
    200x3

    2board raw
    3x3 125kg

    French press on the floor
    6x6 50kg

    Military
    6x6 50kg

    Abs


    Tuesday

    ME squat DL

    squat raw close stance
    up to
    160kgx3

    squat to dept half suit
    180x3
    200x3
    210x3

    DL from the floor
    warm up then
    185x3
    195x3

    Pull ups BW + 5kg
    6x6

    barbell curl
    6x6

    I have to get more focused, but not so bad. I'm going to compete next sunday in a bench only meet but at the moment I can't "feel" the competition. Maybe when I will see the platform..

  15. #15
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    Thursday 6/dec

    DE squat
    Low box + average bands + 2 chains/side in brief

    60x2
    100x2
    110x2 8 set

    Accessory work skipped

    Sunday I competed in the italian bench campionship (FIPL/IPF), I took the 2nd place but it was not my best performance. 195 in the third attempt with a single ply titan F6, after first and second attempt missed at the same weight. Pretty cool. I will post the video as soon as I have it.
    Monday I had a deload day for the bench but yesterday I did my ME squat/DL

    ME squat/DL

    Raw squat
    upt to 160kgx2

    High box in brief

    180kg
    200kg
    230kgx3
    240kgx3

    10cm (4'') block pulls raw
    warm up then
    207.5kgx3
    212.5kgx3

    I will take an accessory work deload week to try to heal my elbows and shoulder.
    Here is the video from yesterday

    Last edited by JosephITA; 12-12-2012 at 01:20 AM.

  16. #16
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    Katana Extreme.

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