Roccodart440 3/6/2007

[invisiblewounds]

This may help when you are alone and need to do board presses. http://asp.elitefts.com/qa/default.asp?qid=13315&tid=102

 

[roccodart440]

weight/bf? when's meet?

BF= high LOL. I really don't know.

weight 273 clothed

wednesdays w/o

Squat

135x10
225x5
325x3

titan 1ply legless briefs on
365x3
405x3
455x2 PR

 

[roccodart440]

Bench

Paused
405x2

Shirt (rage x)
500x1 (inzer DD blew it out)
585x2
625x1 touched (missed last inch of lockout)

Going to go raw at the meet next week. Will hit a PR. Harder traning to come. I am getting a squat suit. Ace metal pro. And bought a new shirt monday. inzer standard DD.

 

[roccodart440]

Biceps and grip strength

Standing with easy curl bar
25x15
45x15
65x15
85x5
105x5

dropset
125 to 25 (5 reps each set)
145 to 25 (5 reps each set)

The last one near killed me

Grip strength with iron woody adjustable spring gripper
4 sets of 10 reps
3 sets of 5 reps

arms are curently 18.5 unflexed and cold.

-----------------
tanning

Started tanning due to skin issues, it is helong both physically and psychologically.

10 min lay down unit with enhancer

 

[roccodart440]

May 12th I hit 435 at my meet raw. PR so I won't complain.

Chest

touch and go (middle finger)
135x10
225x5
275x3
315x3

close grip (SHoulder width)
365x2
405x1

shirt
500x1
500x2

touch and go (middle finger)
325x9

Shirt was way to loose. I have a 48" chest and the shirts is 54" Lets just say touching wasn't an issue. LOL. Somehow the damn collar ripped on me right in the center. Oh well back to the drawing board.

 

[AngryMuscles]

nice workout as usual. when's the meet?

 

[roccodart440]

I don't know when the next meet is.

 

[Aztech]

nice work rocco...congrats on the raw pr!

 

[roccodart440]

Thanks guys

Back

kneeling cable pulldowns
stack x25 (x4)

Face pulls
stackx15 (x4)

tbar rows
45x15
70x15
115x15

shrugs
90x20 (x4)

 

[roccodart440]

Chest

close grip
365x3

regular grip
405x3

2 board
455x3

3 board
500x2 (+1)

4 board
550xmiss

regular grip
325x10

reverse band (black band)
315x20
405x5

 

[roccodart440]

Biceps, abs and grip strength

Easy bar standing
25x15
45x12
65x10
85x8
105x5
125x5

dropset 145>bar (20 pound drops, 5 reps)

dropset #2 125>bar (same drops and reps)

----------------------

Woody's adjustible gripper 4 sets

------------------------

decline medicine ball abs

15x15
20x15

 

[pullinbig]

got another meet planned yet?

 

[roccodart440]

got another meet planned yet?

Not yet. I need a shirt to work with before I can do anything major.

chest

close grip
365x3

index
405x1
455x1 (PR)

1 board
455x1 +1

2 board
455x3

middle finger
335x8

rope PD
80x15

 

[roccodart440]

Back

pull downs
95x15 (x2)
120x15
130x15

face pulls
100x15 (x3)
100x12

t-bar rows
45x15
90x10
135x10

DB Shrugs
90x20 (x3)

DB Trap Curls
30x15
35x15
40x12

 

[AngryMuscles]

love the workout. simple

mr. rocco, can u check my bench?

http://www.youtube.com/watch?v=EZMRE4XDoyM
http://www.youtube.com/watch?v=WX-9-NTz6e0
http://www.youtube.com/watch?v=JKF0JGgvprE

thanks

 

[roccodart440]

Have to do it at home, i'm at school now.

 

[roccodart440]

Back

Pulldowns
95x15
120x15
130x15 (x2)

Facepulls
100x12 (x3)

1 arm DB rows
90x10 (x3)

T-bars
45x10
90x10
135x10
180x10

Shrugs
90x25
90x20
90x21

Shrug curls
30x15
35x15

 

[roccodart440]

Chest

Raw
365x3
415x2 +1

Karin's DD
515x3
585x2 +1
635x1 (about 1 board from touching)

Floor press RLO's
315x5
405x5
455x5
495x2

A good start. Need to handle some heavy weight to get used to the feeling again.

Angry: form looks pretty good. Make sure to hold it after your last rep for a second. Don't immediatly throw it into the rack. You need more weight and a spotter. ALso don't bring it down so slow on the paused reps.

 

[AngryMuscles]

ah ok! thanks for the pointers. those were my first time doing it and already did a decent pause just this week.

question: why not bring it down slow on paused reps???

 

[roccodart440]

Wastes energy. That looked like a shirt bench. Control it down and pause at the chest.