next meet august 5

[SteelSouth]

Nice work rocco. Might be a good idea to go to one bench day a week, now that your off. You won't be able to recover as fast. Hope the back holds up with the conventional pulling. Just be careful b/c when I start pulling heavy, I tend to unload onto my back too quickly and that aint good.

 

[AngryMuscles]

I do too, bro. hate it when that happens..

 

[roccodart440]

Back

Deads (convo, RAW)

135x10
225x5
275x5
315x3
365x2 ******30 pound PR
405xbomb
405xbomb

Front squats
135x5x5

Calf raises
45x25
90x10x3

 

[roccodart440]

Bench raw
45x25
135x10
225x5
275x3
315x2
365x1

405x2x2

4board
455x3

3 board
475x2 ********PR

Shirt Titan
525x1 touch
525x2 no touch

Almost dumped the 1st one.

Tries
SBPD
15-90x5 no rest
95x15x2
95x10

 

[roccodart440]

Monday

Upper back night

face pulls

 

[mister69]

Nice front squats. If yuo dont mind me asking why on back day?

I like front squats alot.

Back

Deads (convo, RAW)

135x10
225x5
275x5
315x3
365x2 ******30 pound PR
405xbomb
405xbomb

Front squats
135x5x5

Calf raises
45x25
90x10x3

 

[roccodart440]

Nice front squats. If yuo dont mind me asking why on back day?

I like front squats alot.

My buddy was working good mornings. I won't do them do I took the weight he was using and did some light front squats. It hits the same muscles as deads right?

 

[pullinbig]

zerchers prolly simulate a dead more acurately but front squats are a good assistance movement for conventional pulls.

 

[roccodart440]

zerchers prolly simulate a dead more acurately but front squats are a good assistance movement for conventional pulls.

Zerchers are were you hold the bar in your elbow area of your arms right? Like a cradle?

 

[roccodart440]

Speed night -------Kennelly Style

CHest
Speed raw bench
135x10
185x5
225+light bands 9x3 with varied grip

Tries
Barbell Floor Press
135x10
185x9
225x6x4


V-bar pushdowns
65x10
75x10
85x10
95x10x3

Shoulders
Upright Rows
95x10x3

Side Laterals
15x10x3

Plate Raises
45x10x3

This workout is a bitch.

 

[pullinbig]

Zerchers are were you hold the bar in your elbow area of your arms right? Like a cradle?

dats it.

 

[tman55]

looking good rocco

 

[roccodart440]

forarms and bies

roll ups
10x3
20x3
30x3

WSBB hammers
15x5
20x5
25x5
30x5
35x5
40x5
45x5
50x5
50x5
55x5

 

[roccodart440]

Bench (max effort day)

45x15
135x10
225x5
275x3
315x3
365x3
415x2 **********PR
435x1 **********PR

3 board
475x1

Shirt
500x3 *******PR
530x3 *******PR

Rack lockouts
135x10
225x10
275x5
315x5
365x3x2

Tries
SBPD
25-80x5 no rest
85x5
90x5
95x5

 

[roccodart440]

Deadlifts (all raw)
convo
145x10
235x5
285x3
325x3
375x2
395xbombx2

Switch to sumo
395x1 ********PR

315x5 paused all reps
315x1 Injured back

My back is fucked royaly right now. I'm hoping a trip to the chiro will do the trick.

 

[Winter]

Nice PR, sorry to hear about that back.

 

[roccodart440]

CHest

raw bench
45x15
135x10
225x5

Rack lockouts
275x3
315x3
365x3x3
405x3
405x2

ROpe P/D
70x15

 

[Winter]

Good workout. How's the back now?

 

[roccodart440]

Feeling baetter I went to the chiro yeterday and today and got a massage today. I'm going to lay off deads for about 4-6 weeks and work the muscles with assistance excersizes and isolate them if possible.

 

[roccodart440]

CHest

raw
45x10
135x10
225x5
275x3
315x3
365x3

4 board 425x4 ****PR

Shirt (dropping to doubles)
500x1 (strap let loose)
550x2
585x1 +1
585x1 Competition form

Plate raises
45x10x3

SBPD
30-95x5 no rest