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Originally Posted by The Monkey Man
You better or we'll disown you!
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Originally Posted by b_reed23
why don't you let us be the judge of that???
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Originally Posted by IainDaniel
I completely understand you coming back to PL. I need competition to drive me.
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When are you going to revive your journal?
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Originally Posted by gwcaton
Wow , someones been busy
Do you have a comp date yet ? |
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Originally Posted by Archangel
Awesome last 2 w/o's my Friend!!! What made you decide to go back to PL? Glad ya did my Friend, you seem happier with it!!!
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Originally Posted by b_reed23
nice workouts!!
when are you going to come visit the rest of us?? Is the new job going alright? Hope you and Lisa are well (are you still considering a new addition to the family?) |
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Originally Posted by CowPimp
Which federation did you compete in before, and in which one do you plan on competing in the future? I would like to compete in a few months when I am confident that my shoulder will behave in response to very high intensity lifting.
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Originally Posted by Rocco32
Decided no more speed work like before. Now I'll have a strength day where everything will be 5 reps or less. And then I'll have a hypertrophy day where everything will be 6-12 reps and short RI's. I'll still probably do speed squats though. |
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Originally Posted by du510
I think you think too much.
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Originally Posted by du510
I think you think too much.
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Originally Posted by Rocco32
Thank Angel. I just missed lifting heavy and I figured I had set goals for myself and I hadn't reached them yet, so back to the grindstone
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Then Go get 'em my Friend, Awesome w/o too there BRother Rocco!!! April huh? Fantastic!!!
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Originally Posted by Rocco32
The first one was APA. The second was unsanctioned RAW which I liked. There's another unsanctioned RAW coming up April 15 I plan on competing in. We should do it together!!!
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Originally Posted by Rocco32
Thanks Gary. The next Comp is April 15.
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Originally Posted by Rocco32
When are you going to revive your journal? |
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Originally Posted by CowPimp
That'd be cool. That would be perfect on the timing. It would give me a chance to build up some strength and test the waters with my shoulder and maximum effort training. What's the name of the federation? Is that USAPL? I was browsing around last night looking at comps.
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Originally Posted by gwcaton
Hey thats the day before my B-day !
Give 'em hell |
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Originally Posted by IainDaniel
Dunno man, I am just in a rut now, and can't get the grove going on. Just keep pushing it back
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Originally Posted by Rocco32
Alright, well this one will be dedicated to you then!!!!
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Originally Posted by Rocco32
Cool, let's do it then. No, it's not USAPL. It's unsanctioned which means it's not affiliated with any federation. We have quite a few of those around here throughout the year. It's in a dumpy little Rec center that doesn't have a lot of room. BUT, you can do the lifts
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Originally Posted by gwcaton
Kewl
How you doing Rocco ? |
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Originally Posted by Archangel
Hows it goin BRother Rocco? Hope all is well for you and yours my Friend!!!
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Originally Posted by CowPimp
That's just a funny coincidence because USAPL has a competition on the 15th in Mechanicsville. Do you have a link with information about this one? Also, so I can properly train, is the bench press done touch-and-go style or do they enforce the pause?
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Originally Posted by Rocco32
Here is the link to my team. If you click on events it lists quite a few. The one I'm planning on is near the bottom. Are you thinking of doing the Mechanicsville one instead? The Bench is a mix between the touch and go and pause. You do have to hold it until they say press....but usually they say it right when you get down there. Not bad at all.
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Originally Posted by CowPimp
You didn't actually put up a link. It sounds good though; I would certainly be interested.
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Originally Posted by Archangel
Last 2 w/o's where great my Friend!!! Keep it up, you'll be hoisting that Trophy in no time!!!
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I'm trying
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Originally Posted by Rocco32
Just did 1 hour on treadmill. Walking on Hill setting Level 12.
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Cardio is my Friend!!!
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Originally Posted by Rocco32
Haha, DUH!!! http://blueridgebarbenders.com/ There you go.
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Pretty intense... 30-45 sec RI's
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Originally Posted by Rocco32
Haha, DUH!!! http://blueridgebarbenders.com/ There you go.
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Originally Posted by Archangel
1 Hour??? Your Da Man!!!
Cardio is my Friend!!! |
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Originally Posted by gwcaton
Nice wo's Rocco
Pretty intense... 30-45 sec RI's Hey that Kerry is pretty sharp looking |
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Originally Posted by CowPimp
Oh, it's in Sterling too. Good deal. Much closer, hehe. I'm definitely down.
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Originally Posted by Rocco32
Cool, let's plan on it then! Another question for you. Would you ever want to start benching with a bench shirt?
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Originally Posted by P-funk
cool. you guys are going to compete together. when is the meet?
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Originally Posted by CowPimp
April 15th. I'm going to get raped, but it will be fun.
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Originally Posted by P-funk
how far is the meet from NYC?
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Originally Posted by CowPimp
Never; I am against most all lifting aids. In the interest of safety, I think some are okay: lifting belt, heated knee pads, etc. However, I feel the whole safety aspect of lifting suited is ridiculous. Yeah, a bench shirt might help prevent against a pec tear, but that probably isn't an issue unless you are juicing. I have never heard of a natural trainee experiencing a pec tear.
Why do you ask? |
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Originally Posted by P-funk
how far is the meet from NYC?
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Originally Posted by Rocco32
It's right down here in the DC metro area. Coming?!? Did you by chance get that package yet?
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Originally Posted by P-funk
I haven't got it yet.
I would like to come and compete but I can't miss anymore work since I have so much going on in march. |
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Originally Posted by Rocco32
We'll videotape it for you! I'll ask Lisa if she got a tracking #. She sent it out last Monday, shoulda been there by now I think. When's your next comp?
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Originally Posted by Rocco32
Alright, that's cool. I was thinking it would be easier on my shoulder in the long run but I don't want to lift in a shirt by myself.
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Originally Posted by CowPimp
Oh, I see. Yeah, sorry, but it's not for me. I think the whole safety thing is a little exaggerated anyway. I think the additional weight you uses probably negates some of the strain that is removed, if not all of it for those who really get a lot out of their suits.
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Originally Posted by b_reed23
lookin great in here Rocco...I am very impressed by all of this weight that your pushing...it's a real motivator for me
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Originally Posted by Rocco32
I was feeling kinda sick by the end here. Diet's getting to me I think.
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Originally Posted by Rocco32
Gotcha, that makes sense. I wasn't dying to try it out anyway. What kind of schedule do you have on Saturdays?
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Originally Posted by Triple Threat
What kind of diet are you on now?
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Originally Posted by CowPimp
My work schedule varies a little each week. Usually I am free on Saturday though.
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Originally Posted by gwcaton
Nice rack deads Rocco
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Originally Posted by Rocco32
That's cool. It might be a little easier meeting up on a Saturday. Sunday would be cool but I don't know what to do with the wife LOL.
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Originally Posted by Rocco32
Mainly watching what I eat. On days I train I eat some carbs (4 days), on days I don't I have no carbs.
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Originally Posted by CowPimp
Oh, ahsee. What kind of workout do you generally do on Saturdays? I generally do cardio or take the day off, but I could move up my DE bench day if that would fit better.
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Originally Posted by Triple Threat
Are you following Twin Peaks plan, or is this something that you've come up with on your own? Are you adjusting the carb intake on the carb days or remaining somewhat constant?
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This is exciting!!!
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Originally Posted by Saturday Fever
re: the pause
You don't need to always pause. The pause means you have to have been doing proper accessory work on lats and shoulders, but I assume anyone lifting for a meet is doing that. The real key benefit to not pausing until close to the meet is that you can throw on more weight and your triceps will love you for it. Key in the accessory work and when you do start pausing to prep you'll barely skip a beat. |
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Originally Posted by Saturday Fever
re: the pause
You don't need to always pause. The pause means you have to have been doing proper accessory work on lats and shoulders, but I assume anyone lifting for a meet is doing that. The real key benefit to not pausing until close to the meet is that you can throw on more weight and your triceps will love you for it. Key in the accessory work and when you do start pausing to prep you'll barely skip a beat. |
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Originally Posted by Archangel
Awesome w/o, Great PR's my Friend!!!
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Originally Posted by Triple Threat
Have you switched to sumo's full-time now?
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Originally Posted by CowPimp
Nice workout. Good mornings are a crucial ME lift, and you seem to be doing quite well with them. Nice leg pressing too. I have always sucked at leg pressing for some reason.
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Originally Posted by Rocco32
Not a bad w/o. Not happy with my endurance though. For example, on the Incline...I did 155 for 8 reps and it was easy. I just up to 175 and I've got no more in me. All following sets SUCKED!!!
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Originally Posted by Saturday Fever
I'm hit and miss for time. I'm struggling big time to keep up this quarter. Not used to having to move so fast compared to the normal semester schedules. I'm always available to help, but participation in the thread might be lacking. I'll try to keep around though. Sessions are looking solid.
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And your input in here is ALWAYS welcome and desired I've been reading Westside articles again like mad and realizing how off base my thinking has gotten again. That may be the cause of my leg hurting as well. Too much intensity, not enough recovery.
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Originally Posted by Rocco32
Speed Squat-
155 x 2, 2 175 x 2, 2 185 x 2, 2, 2, 2 SLDL- 315 x 2, 2 325 x 2 335 x 2 345 x 2 355 x 2 PR After that my leg hurt too much to continue. The pain started around my hip or front part of my leg and just aches. This started to happen close to the competition last November. |
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Originally Posted by Archangel
Holy Shnikey!!! Incredible Sldl's my Friend!!!
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Originally Posted by b_reed23
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Originally Posted by Rocco32
On a sadder note, see my post in general health....
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Originally Posted by b_reed23
that looks akward, but thanks TT
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Originally Posted by Rocco32
GM-
140 x 5 170 x 3 205 x 2 230 x 1 255 x 1 275 x 1 295 x 1 PR 305 x 1 PR Power Clean- 95 x 2 115 x 2 135 x 2 145 x 2, 2 GHR- 0 x 10, 10, 9, 8 Pullthru- 80 x 12 90 x 12, 12 Walkouts- 350 385 405 Great w/o tonight. Another major PR on GM's. I have trouble getting into the groove a bit going down when it's heavy though. It's a struggle, it's like my body is saying "Are your crazy?" The walkouts felt like they were going to crumple me. I'd like to be doing walkouts with 500 so 405 feels light to me when the time comes. |
If she's a pretty nurse I can't promise anything though Gary
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Originally Posted by P-funk
How is you technique on the good mornings? depth? arc int he back? form? I like to set the pins at my belly button hight and come down and touch on them to make sure my depth is consistent. I only ask because if you are doing 305lb good mornings 405 on your back for walk outs should feel like nothing.
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Originally Posted by Rocco32
Alright, I'm still here LOL. I got majorly sick on Thursday but finished out the work week and then died for the weekend. Went back to work today and feel better now. Even got to the gym.
I also have my appt. with the Endo this Wed (my doc called the office when he found out it was 2 months away) so hopefully that'll help things out a bit. Thanks for all your posts and support!! |
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Originally Posted by Devlin
That's great your appointment got bumped up. It's hell waiting for something like that. Fantastic workout too.
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Originally Posted by b_reed23
Rocco....glad to see you havent' fallen off the face of the earth...I've been thinking about you and hope your doing well....
P.S...nice workout |
I'm doing better, the weekend was hell for me emotionally and physically but this week is much better!!!
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Originally Posted by Rocco32
Hanging Leg Raises-
0 x 6 5 x 6, 6 DB Crunch on physioball- 17.5 x 8 25 x 8, 8 Full contact twists- 45 x 8 55 x 8 65 x 8 (now this is not the real weight, I'm holding one end of the bar but I don't know how else to measure the weight so I'm just doing it traditionally) Saxons- 6 x 6 10 x 6 16 x 6 Russian Twist- 10 x 8 15 x 8, 8 Front Plank- 45 sec Side Planks- 30 sec Then 20 min of HIT cardio on bike (not recumbent though). |
I thought I was in CP's journal for a minute . Hell of a wo Rocco
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Originally Posted by gwcaton
I thought I was in CP's journal for a minute . Hell of a wo Rocco |
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Originally Posted by Archangel
What are Saxons??? Sorry to sound stupid!!! Looks like a good and solid w/o though!!! HIT cardio rules!!!
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Originally Posted by Rocco32
Aggghhhhh. I'm so pissed right now. Shoulder pain up my ass in the gym tonight. Nice, frest onset!! And I've been fucking taking things easy in my training, not going to failure, not doing a ton of volume etc...
I can't go through this again. If it was a different problem, alright let's do it. But I'm so tired of my fucking shoulder. I don't know what I'm going to do now. Some thoughts.....A 10 x 3 routine by Chad Waterbury, Back to Oly lifting (I never felt anything wrong with my shoulder doing that), or maybe I'll just fall off the face of the earth and be finished with it. As you can tell I'm in an bit of a bad mood right now! |
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Originally Posted by gwcaton
NOOOOOOOOOOOOOOOO !!!!
I don't remember, have you ever had your shoulder operated on ? Is it rotator or something else ? Mine was rotator and mine has been like new since 2002 . I vote get it fixed before it gets so bad that it can't be fixed . Just my .02 Rocco . OIh and yes I could tell you are pissed |
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Originally Posted by Rocco32
Thanks Gary. It's never been operated on, but I've never been told it's needed it.
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!!! Maybe go back to Oly lifting, but I would defiantly go to a DR. and get to the bottom of it BRother Rocco!!!
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Originally Posted by Archangel
I would defiantly go to a DR. and get to the bottom of it BRother Rocco!!!
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Originally Posted by Rocco32
I think it's the Squats initially hurting my fucking shoulder from how far I have to move my hands back to grip the bar.
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Originally Posted by Rocco32
Thanks guys, but the problem is I've BEEN going to doctors for the past 11 fucking years and all I ever hear them say is either bursitis, tendonitis or inflamed rotator cuff. I'M SICK OF IT!!!! I JUST WANT TO DO WHAT I'M FUCKING PASSIONATE ABOUT AND LOVE TO DO. What's so hard about that?!?!? I get nowhere with doctors.
And what really sucks is Patrick says take off upper body for 7 days. That would be fine but I think it's the Squats initially hurting my fucking shoulder from how far I have to move my hands back to grip the bar. So where does that leave me?!? Nowhere.......Just chop my fucking arm off and I'll be done with it. |
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Originally Posted by Rocco32
Thanks guys, but the problem is I've BEEN going to doctors for the past 11 fucking years and all I ever hear them say is either bursitis, tendonitis or inflamed rotator cuff. I'M SICK OF IT!!!! I JUST WANT TO DO WHAT I'M FUCKING PASSIONATE ABOUT AND LOVE TO DO. What's so hard about that?!?!? I get nowhere with doctors.
And what really sucks is Patrick says take off upper body for 7 days. That would be fine but I think it's the Squats initially hurting my fucking shoulder from how far I have to move my hands back to grip the bar. So where does that leave me?!? Nowhere.......Just chop my fucking arm off and I'll be done with it. |
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Originally Posted by gwcaton
Hey Rocco
How ya doin' ? haven't heard from ya in awhile |
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Originally Posted by gwcaton
Good to hear from ya Rocco
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Ohh wait that could be a good way to get a woman's hands on your bod.
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Originally Posted by Luke95
Where's Mr. Rock at? I stopped by to say 'hi'... couldn't find him
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Originally Posted by gwcaton
Good to hear from ya Rocco
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Originally Posted by Angel
Ditto my Friend!!!
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Originally Posted by Devlin
Hey be careful there, no injuring yourself Ohh wait that could be a good way to get a woman's hands on your bod.
Good to hear from you. |
Thanks for your help Devlin. |
Originally Posted by Billie
yep....I think Rocco just wanted to go back to see the hot nurse
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Originally Posted by Cow
Glad to hear that you're able to do some kind of lifting. How's the shoulder doing?
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Originally Posted by LUKE
Where's Mr. Rock at? I stopped by to say 'hi'... couldn't find him
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Originally Posted by Iain
Yep Ditto..... What the Dealio Rocco?
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I'm going to try and be back now. How's everything on your end? Send me a PM.
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Originally Posted by Rocco32
LUKE!!! What's up buddy? I've missed you, how are you doing? Stick around this time.
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Originally Posted by Luke95
I.... am Terrific.... Terrifically busy
I hope all is well on your end buddy! |
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Originally Posted by Archangel
Brother Rocco, welcome back my Friend!!!
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Originally Posted by Rocco32
Thanks buddy! Are you still doing HIT variations?
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Originally Posted by gwcaton
Nice wo Rocco,
MP's looking good |
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Originally Posted by b_reed23
those are some AWSOME weights on the shrugs!!! They are one of my favorite exercises
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Originally Posted by Rocco32
Thanks Billie, I need to go higher next week. I can't say they are a favorite of mine though...I keep hitting something with the bar when I shrug LOL!
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Originally Posted by Rocco32
Thanks Billie, I need to go higher next week. I can't say they are a favorite of mine though...I keep hitting something with the bar when I shrug LOL!
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Originally Posted by Devlin
You posted a good looking workout there. Glad to see you back at it and enjoying it.
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Originally Posted by b_reed23
I tried to do behind the back shrugs one time...and I'm too bootylicous...my ass got in the way...but yours sounds a bit more painful... AWSOME arm work....especially those skulls!!!! |
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Originally Posted by Archangel
Awesome w/o's BRother Rocco!!! Keep it up my Friend!!!
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Originally Posted by CowPimp
That's why I much prefer DB shrugs. I don't want to have to concentrate on not smashing my dick when I'm working out.
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Originally Posted by Archangel
Solid w/o BRother Rocco!!! Are you drinking enough water???
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Originally Posted by Rocco32
For some reason I really don't like DB Shrugs. I "feel" it more with BB. Of course I feel it more in the nether regions as well...
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Originally Posted by Archangel
Solid w/o BRother Rocco!!! Are you drinking enough water???
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Originally Posted by gwcaton
Nice wo Rocco,
Hmmmmm do you use a bar pad on the GM's or one of those manta rays or anything like that? Would those help ? |