Roccodart440's Workout Log

[roccodart440]

I've never tried combining shoulders with anything other than legs orbies. My shoulders are milked on back and especially on chest day.

YOu have a point. It's probably the reason i've skippid shoulder day quite a few times since I started this journal.

What do you suggest I do?

Today
Legs

LEg ext.
50x10
70x10
90x10
110x10
130x10

Leg curls
50x10
70x10
90x10
100x5

Squat
135x10
225x5
275x5x2
315x3

Finally some squat number worth posting!

Ironicly all of those squat sets were clean and comfortable. My back inju=ry hasn't been bothering me much. Knock knock knock

 

[pretty ricky]

just do some side laterials and rear delt stuff on chest/back day.man your shoulders get killed on chest day atleast the fronts do.the rears take it on back day so put the work where the compounds hit em.i do alot of rear delt work only on back or chest.

 

[pretty ricky]

ask pullinbig or blackbeard they know way more than me but i've told you things that i have personal exp with,and learned from those guys.i have gotten alot of good stuff from those guys.i'm actually doing a routine set up by pb it's by far the best routine i've done.i had myself some injuries so my #'s have been stagnant but thats in the past now and i'm making gains again.

 

[roccodart440]

Chest

Heavy boards Raw and shirted

Raw
135x12x2

3 Boards RAW
225x5
275x5
315x5
385x3*******PR
405x5*******PR
455x2*******PR

4 Boards
500x1

3 Boards shirted
515x2
545x1
585x1

 

[tman55]

nice work rocco. you liking that shirt?

 

[SteelSouth]

Nice work rocco, workin' those 3 boards shirted!

 

[Winter]

Damn, nice numbers bro.

 

[roccodart440]

nice work rocco. you liking that shirt?

to the chest no but on the boards it was preety fun. I think I'll keep dropping boards and by the time I get to 1 board I'll have the correct groove for this shirt figured out.

 

[roccodart440]

Thursday I did my what ever I feellike night. I did back, bies and a touch of tries.

Friday I took off and went out. I needed it but it was no good for workiing out.

THe new ttitan shirt came in friday and it doesn't fit.

Today's workout was chest

speed work 65% WSBB Technique
275x8x3 varied grip.

2 Boards
315x2
385x1 ******PR*****
405x1
425x1 ******PR*****

I am milked and My CNS is as well. I definitly overtrained this week. I feel like I made good progress this week but i'm taking 3 days off to heal.

 

[tman55]

nice work rocco. rest is good.

 

[roccodart440]

I just took 3 days off. I was feeling milked and was having water retention probs again. My own doing though.

Tommorrow I will hit chest and tries. I'm going to try shirted boards again but drop to a two board.

 

[roccodart440]

135*15
135*10

3 boards225*5
275*5
315*5
405*3 Too big of a jump
455*1
475*1 *********PR

Shirt on 2 boards525*1 *********PR
550*1 *********PR
585*miss

3 boards
405*5

Raw to chest
425xmiss
315x8 *********PR

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

Inclined Skull crushers
115*10*10*9*8

Easy bar pushdown
80*25
90*20
100*12

 

[Winter]

Very nice numbers as always. And congrats on the multipul PRs.

 

[SteelSouth]

Nice numbers rocco, congrats on the PR's.

 

[tman55]

gettin stronger rocco

 

[roccodart440]

BAck
Deads
135x15
185x12
225x10
275x5
315x5

Face pulls
40x25
50x20
60x15
70x10
80x10
90x8

T-bar rows
45x25
90x15
135x10
180x10

I should have spent longer on deads but my workout partner seems to want to get away from them the 1st chance he gets.

 

[tman55]

still nice work rocco

 

[nateman06]

i don't understand, sorry, Im retarted when it comes to powerlifting, but what are boards??? Like what do they do, what are they, etc. Btw nice bench numbers rocco. I don't get how you can only deadlift if the 300s but you can bench like 400 and 500lbs. I can dead like 405, but my max bench is like 280. Im confused.

 

[tman55]

http://www.criticalbench.com/board-press.htm

 

[nateman06]

thanks a lot tman