Roccodart440's Workout Log

[roccodart440]

Nice pullin' big guy

Thanks. Finally I can outpull the 114 pound female lifters. LOL.

 

[tman55]

Thanks. Finally I can outpull the 114 pound female lifters. LOL.

I'd use that as my motivation

 

[tman55]

Oh and Rocco, how am i supposed to catch you on Bench if you keep getting stronger? I suggest you take a month or two off so I can catch you.

 

[roccodart440]

Oh and Rocco, how am i supposed to catch you on Bench if you keep getting stronger? I suggest you take a month or two off so I can catch you.

I like tha suggestion. I'll tell you what. I'll take off a couple months of bench if you do the same for deads.........

deal?

LOL. As if

BTW - how many reps you getting with 225 these days. I got 25 saterday. That's the bar. I'm not doing any more thatn that. It's too much like cardio.

 

[tman55]

I like tha suggestion. I'll tell you what. I'll take off a couple months of bench if you do the same for deads.........

deal?

LOL. As if

BTW - how many reps you getting with 225 these days. I got 25 saterday. That's the bar. I'm not doing any more thatn that. It's too much like cardio.

I haven't got 20 repa yet after my worksets. i could prob get it before the worksets. last week i got 18 reps again.

 

[roccodart440]

Who said it had to be after your w/o? Set a PR! Nail that shit bro!

 

[pullinbig]

Back

deadlifts
135x10
185x5
225x3
275x3
315x3

Suit on (titan sumo single ply w/single ply briefs)
365x3
405xbomb
405x3 *******PR
425xBomb
425xbomb
425x1 *******PR

persistant little fella arent ya.

congrats on the pr.

 

[roccodart440]

Chest

2nd to last wokout before the meet

Raw
45x50
135x10
225x5

Green bands Raw (add 75 pounds)
225x5x3 Varied grip

3 boards Raw
315x5
405x3
445x2
475x1
500x1 ******PR

Overhead tries
Black band hanging from power rack
x25

 

[SteelSouth]

Great work rocco, nice PR!! what's your BP goal for the meet? Did I read in your cycle log that the comp is DL's and Bench only? If so, what are you looking to deadlift? Is that an Ironman comp, DL and Bench only?

 

[Winter]

Good PR.

 

[roccodart440]

Great work rocco, nice PR!! what's your BP goal for the meet? Did I read in your cycle log that the comp is DL's and Bench only? If so, what are you looking to deadlift? Is that an Ironman comp, DL and Bench only?

BP goal is 600

The competition is full power. I'm doing bench only, deadlift only and ironman. All that mean is IThey will count my nest nech and dead and total it for iron man. It's a round about way to get my name on the board 3 timers and have 3x better chance of winning something. Costs alot more though but i'm sponsered.

My deadlift should be 425+ (pathetic I know)

 

[SteelSouth]

BP goal is 600

The competition is full power. I'm doing bench only, deadlift only and ironman. All that mean is IThey will count my nest nech and dead and total it for iron man. It's a round about way to get my name on the board 3 timers and have 3x better chance of winning something. Costs alot more though but i'm sponsered.

My deadlift should be 425+ (pathetic I know)

That's cool, you should hit 600 easy. Just keep hittin' the deads, they'll go up quick. I'm thinking about entering one sometime the fall or winter.

 

[roccodart440]

Here is a link to find every PL meet in the world.


http://www.powerliftingwatch.com/powerlifting-meets

 

[SteelSouth]

Thanks for the link!!

 

[roccodart440]

Tommorrow will be my last workout and then a week off to prep for themett. It will go something like this

45x25-50
135x10-15
225x5
275x3
315x2-3
365-385x1
415-425x1

4 board
485ish for 1-2

shirt
525x1
New shirt test 525x1
over 525x1-2 in whatever feels best.

Some tries (maybe 2-4 sets)

Sunday KB work and abs

dOne

Hopefuly 600 happens in this meet. Not bad for 5 months in the game.....

 

[tman55]

Good luck on meeting your goals rocco

 

[roccodart440]

chest - one week out

45x50
135x12
225x5
275x3
315x2
365x1

3 boards
405x1 paused

shirt
525x1
550x2

Opener will be 550. @nd attempt I may go right to 600. We'll have to wait and see.

 

[SteelSouth]

You gonna tear some shit up bro, nice work!!!

 

[roccodart440]

Imperium APF meet

45x25
135x10
225x5
275x2
315x1

shirt 3 board
405x1
500x1

shirt opener
550x1
600x1
625xBOMB

Deadift
245x3
295x3
335x2
425x1 ******PR

Opener
440x1 ******PR
465x1 ******PR
500xBOMB

 

[SteelSouth]

Nice work rocco!! What did you place?