next meet august 5

[tman55]

nice one

 

[roccodart440]

nice one

I am alittle discouraged but I did hit a PR SO I can't complain too much.
Hope i'm where I ned to be come aug 5th.

 

[blackbeard]

hope the back heals quick

what is the ROM on your rack lockouts

 

[roccodart440]

hope the back heals quick

what is the ROM on your rack lockouts

Ther back is starting to feel better.

ROM on rack lockouts is 6-8"

 

[Tafman]

great lifts !

keep it up

 

[roccodart440]

THanks Taf

Today


forarms and bies

Straight bar wrist curls
90x15x4

SB curls
70x10
80x10
90x5/80x5/70x5 dropset

WSBB curls
30-55x5 Incerments of 5 pds
55x5

 

[roccodart440]

Saterday 7/15/2006

Chest (speed day)

225x3x8 + black bands (lightweight bands)

shoulders
front plate raise
45x10x3

side laterals
15x10
20x10x2

Upright rows
95x10x3 (easy)

Tries
SBPD
55x10
65x10
75x10
85x10
95x10
105x10

 

[SteelSouth]

Nice work rocco, lookin' strong bro.

 

[roccodart440]

Low back

extentions
x20
x10x4

 

[roccodart440]

Chest

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

4 boards
435x4 *********************PR

shirt
500x2
550x1 touched
585x2 touched both **********PR

 

[Winter]

Nice work bro. What are you aiming for on bench for the meet?

 

[roccodart440]

Nice work bro. What are you aiming for on bench for the meet?

In al honesty I don't know. WHat ever I can get and it has to be over 600. I'm just going to try and get as strong as I can before the meet and then hit a sensable opener and take it from there.

I would like to open with 605.

 

[roccodart440]

Sppeed bench day

225x3x8 + black bands

Plate raises 45x10x3

side laterals
20x10
25x10
20x10 +pause last 5 at top

Machine shrugs
150x10
200x10x2

Overhead cable ext. w/ropes
55x10
65x10x2

One arm Pushdowns
25x10x3

 

[adidamps2]

nice speed work rocco

 

[roccodart440]

Thanks

 

[roccodart440]

Speed day

I did two speed wortkouts in a row so I can bench this saterday and be ready for the meet.

225x3x8 +LW bands

plate raise
45x20
45x10

Shrugs DB
120x20x2

SBPD
95x15x3

Medicine ball throw
x10x2

Ab wheel
3 reps

Back ext
x20
x15
x15

 

[tman55]

good luck broly

 

[roccodart440]

thanks, i'm looking to hit anything over 600

 

[roccodart440]

Did my last pre-meet workout today

45x10
135x10
225x6
275x3
315x3
365x3

4 board
440x3 ********PR

shirt
525x1
585x1
605x1 ********PR

 

[Winter]

Nice job on that 605 man. Good luck at that meet!