The Beast Starts Weightlifting [Forum Archive]

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The Beast Starts Weightlifting

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Posted by: Rocco32

I think I'm on a right path now as far as lifting and routines, diets, rest and technique go so this is a new journal to follow new goals. Don't call me Monstar

Diet is being cleaned up, it'll be low carb, moderate fat and high protein until I reach my goal weight or BF%.

I've found a routine to work from for the next few months to a year depending on my success with it. It's loose enough for me to adjust things according to my strengths and weaknesses. I bought it off of ironmind.com.

Workouts will be 3 times a week with cardio inbetween. Depending on time limits I may have to take 1 workout and spread it over 2 days but that's not the goal right now.

Also, I have't had time to visit everyone's journals on a regular basis and I feel bad for that. With my new job will hopefully come more time. It won't be everyday but I'll definately have at least 2 days a week to check everyone's journals!!

Alright, here we go...

Posted by: Pylon

WooHoo! New journal for Roc!

Posted by: Rocco32

This is the routine for the next 4 weeks. It's 3 times a week. Higher volume but the intensity is way down and really working on technique.

HPS-
45 x 5
55 x 5
65 x (3 sets)

HPC-
65 x 5 (2 sets)
70 x 5
75 x 5
85 x 5

CDL-
135 x 5
155 x 5
185 x 3
205 x 3
225 x 3

PP-
65 x 5
70 x 5
75 x 5
80 x 5 (2 sets)

FS, heels on a 10lb weight-
65 x 5 (2 sets)
85 x 5 (2 sets)

OHS, heels on a 10lb weight-
35 x 5
40 x 5 (2 sets)

BP-
135 x 10
155 x 8
175 x 6

Great w/o, took about 1hour. It really gave me a chance and time to focus on form and help with flexibility.

Posted by: Andy_Massaro

nice man keep at it

good luck with your new routine/dieting plan

Posted by: Pylon

Hey Roc, can you point me to a good place to start learning these lifts? I know I can cull through the posts, but I thought you might save me some time.

Posted by: Archangel

Awesome my Friend, thanks for the Legend at the bottom, I was completely lost LOL!!! You know I'll be along with Brother Rocco!!!

Posted by: Triple Threat

Oh sure, stick the magic decoder words in your signature so I can't find them.

Fortunately Arch left me a clue.

Posted by: Seanp156

Come on MonStar... Don't you have enough journals already?

Posted by: CowPimp

Good luck with the new journal mang. Ironmind is a great site; I'm sure the routine will do well for you.

Posted by: gwcaton

Quote:

Originally Posted by Rocco32

This is the routine for the next 4 weeks. It's 3 times a week. Higher volume but the intensity is way down and really working on technique.

HPS-
45 x 5
55 x 5
65 x (3 sets)

HPC-
65 x 5 (2 sets)
70 x 5
75 x 5
85 x 5

CDL-
135 x 5
155 x 5
185 x 3
205 x 3
225 x 3

PP-
65 x 5
70 x 5
75 x 5
80 x 5 (2 sets)

FS, heels on a 10lb weight-
65 x 5 (2 sets)
85 x 5 (2 sets)

OHS, heels on a 10lb weight-
35 x 5
40 x 5 (2 sets)

BP-
135 x 10
155 x 8
175 x 6

Great w/o, took about 1hour. It really gave me a chance and time to focus on form and help with flexibility.

Hey Rocco , good luck man

One question,,, when you do the FS and OHS what height heels do you wear ? and isn't it kind of dangerous to wear them on a weight plate ? Do the people in the gym give you funny looks ? LOL Just kidding ya man . Good to see ya got a plan and you're working it.

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

Oh sure, stick the magic decoder words in your signature so I can't find them.

Fortunately Arch left me a clue.

Posted by: Archangel

Have a Great and a Safe New Year my Friend!!!

Posted by: Luke95

Hope this is the best year yet dude! I wish you luck.

Posted by: Pylon

Have a great New Year's Eve, Rocco. Be safe!

Posted by: gwcaton

Hey Rocco

Happy New Years !!!

Posted by: Triple Threat

Happy New Year, Rocco

Posted by: b_reed23

hey...the BEAST has a new journal!!

HAPPY NEW YEARS BABY!

Posted by: Rocco32

Thanks everyone, hope you all had a great New Years as well!!!

I had to work, but that was the last holiday I'm working! Started my new job yesterday.

Posted by: Rocco32

Starting it over again since I had about a week of no gym activity.

HPS-
45 x 5
55 x 5
65 x 5 (3 sets)

HPC-
65 x 5
75 x 5 (2 sets)
85 x 5 (2 sets)

CD&L-
135 x 5
185 x 5
205 x 3
225 x 3 (2 sets)

FS-
65 x 5
85 x 5
95 x 5
105 x 5
115 x 5

OHS-
45 x 5
50 x 5
55 x 5

Form is coming along. Rick came and watched me a bit and helped with some things.

I'm able to go much deeper in the FS and OHS now also!!! Although my legs are killing me today.

I'm also switching the program up a bit also. Instead of Mon, Wed, Fri...I'm splitting the w/o to pulling and legs Mon, Shoulders and Back and Abs Tue, Wed off, repeat.

Posted by: Rissole

Yo Rocco... watch me pull a rabbit outta my .... ahem... hat!!
How's it goin... buuurdy!?!?!

Posted by: bludevil

So how's the new w/o treat'n ya Rock.

Posted by: b_reed23

I hope you enjoy your new job more than the old one....let us know how it went!

Posted by: Pylon

Hey Roc!

Posted by: Archangel

Good lookin w/o BRother Rocco!!!

Posted by: gwcaton

Nice wo Rocco

Quote:

Form is coming along. Rick came and watched me a bit and helped with some things.

I'm able to go much deeper in the FS and OHS now also!!! Although my legs are killing me today.

I'm also switching the program up a bit also. Instead of Mon, Wed, Fri...I'm splitting the w/o to pulling and legs Mon, Shoulders and Back and Abs Tue, Wed off, repeat.

Congrats on the form /depth

Way to keep the bod guessing

Posted by: CowPimp

Lookin' good sir. Have the oly lifts given your joints anything to complain about thus far?

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