next meet august 5

[roccodart440]

655 bench is my goal.

Right now i'm doing post cycle therapy (pct) drom my cycle.

Workout days will be tuesday, thursday and Saterday. I will add in any other days that I can, time and energy permitting.

 

[roccodart440]

Face pulls

50x10
80x10
100x10
100x10
100 (stack) x10

Plate Revolutions
35x35x4

Inversion Boots

-------------------------------
I'm still milked out from Saterdays meet but I wanted to get the blood flowing. I would have joined in for more back work but the deads are still impacting my back. We're off to a slow start.

 

[roccodart440]

Chest/Tries

bench
45x50
135x12
225x5
315x3

4 boards
365x6

(i'm totally shot joint and CNS form the meet so I moved on to tries)

Overhead tries w/ black bands
x25
x22
x20
x15

Pushdowns w/ black band
x20x4

Cable pushdowns
55x15
75x15
75x15
85x10

 

[roccodart440]

Chest & Tries

Raw
45x35
135x12

Raw reverse bands (green)
225x10
275x3
315x3
365x3
405x3
455x2
475x1
405x5 Paused last rep

Tries
Incline skulls
75x12 (elbows hurt)

Pushdowns
55x25
65x10
75x10
85x10

 

[AngryMuscles]

post clip of your upcoming meet ^^

 

[roccodart440]

post clip of your upcoming meet ^^

WTF?

 

[Winter]

I think he meant to post the vid after you go to the meet in August.

 

[roccodart440]

I think he meant to post the vid after you go to the meet in August.

That would be much easier. will do bro.

Legs

squat

raw
135x10
225x5
275x3
315x3
315x3

Front squat raw
225x5

 

[jcp2]

Does squatting bother your back.

 

[roccodart440]

Yes. Porbably more so than deads. It's weight dependant though.

I did this workout at the asylum.

 

[roccodart440]

Chest


Raw flat
45x45
135x10
225x5
275x3
315x3
365x1
405x3 ******PR
425x1 ******PR (had more in the hole)

raw 4 board
500x2

Shirt
525x1 (just for fun I threw on my friends shirt. He weighs 340 pounds. LOL. )


---------------------------
Triceps
green band in cage. 2 sets of push downs and two sets of over head. 10-25 reps.

 

[roccodart440]

Chest (partial movement night)

raw bench
45x50
135x5
225x5
275x3

4 Board (raw)
315x5
405x5
455x5
475x3
515xmiss
515x1

Static hold (raw)
585 (5 second hold)

--------------------
Triceps
Cable pushdons
45x50
55x50
75x10

_____________________

Biceps
Rope Cables
45x15
55x15
65x12

 

[roccodart440]

Chest

Raw Bench
45x46
135x10
225x5
275x3
315x3
365x1
405x3
425x2
440xbomb

3 Boards Raw
455x4
505x1 +bomb
405x7
425x3
465x2

 

[roccodart440]

Tries

rope PD - 4 sets

easy bar PD - 4 sets

 

[roccodart440]

CHest Tueday 6/13/2006

45x45
135x10

4 board
225x5
275x3
315x3
365x3
405x3
455x3
315x10********PR

CNS, joints = shot

 

[roccodart440]

6/14 Back

Bent over BB rows
135x25
225x15
225x10
275x5
155x?
175x?

Deads (switched to convo)
135x10x3
225x10
225x5

SUrprisingly convo felt very good.

 

[pullinbig]

6/14 Back

Bent over BB rows
135x25
225x15
225x10
275x5
155x?
175x?

Deads (switched to convo)
135x10x3
225x10
225x5

SUrprisingly convo felt very good.

hows your back holding up?

 

[roccodart440]

hows your back holding up?

My back is doing pretty well. I liked the convo work. I think i'll keep working at it and go slow.

 

[roccodart440]

Chest

Raw
45x45
135x10
225x5
275x3
315x3
365x5*****PR
405x2

3 boards
385x5 ****PR
425x5 ****PR
475x1

Titan F6 double ply
500x2

Overtrained the begining of the week. Suffering now. Strength was peaked at an all time high last friday and now is down some. Still getting pr's in reps at lower weiights but bigger weights weren't happening for me today.

Still likeing the 3 boards. Seems to be a good spot for me. It may be time to switch to a 2 board though.

Highly considering adding assitance work and dropping to one bench day a week.

Titan shitrt was great. This is the 3rd time I used it. The ist time it was thre wrong size. I sent it back and got a size bigger. Used it twice since then. Couldn't touch with 500 but came close. There si so much energy in this shirt. Great groove , not too low and man the weight just flew up.


Also did some tries

Rope pushdowns
15-65x10reps with no rest. 5 pound incrememnets.
70x10
75x10
80x10

 

[roccodart440]

chest

Speed raw
225+light band 9x3 varied grip. Index, pinky, close

4 boards
225+light band, 5 paused reps.
225+ light&mdium band, 5 reps paused
225+ light, med and heavy bands (over 200 pounds in bands) 5 reps

--------------------------
Tries

rope PD
5-55x10reps no rest

easy bar PD
5-65 x10 reps no rest