Beast Wants More Trophies

[Rocco32]

Back to powerlifting. I've been having too many problems with the weightlifting and I've missed lifting heavy. After talking with Patrick he suggested doing some Cleans on one squat/dead day and some Snatches on the other to warm-up for the w/o and still work on form. I think that's a great idea!

My numbers for powerlifting are going to be way down since it's been a little while and I'm cutting right now but I have faith they will go up before April.

 

[King Silverback]

I have faith in ya my Friend, do it to it!!! I'll be along with ya!!!

 

[The Monkey Man]

You better or we'll disown you!

 

[P-funk]

You better or we'll disown you!

 

[gwcaton]

Hey Rocco

Cool ! You did awfully good the last time so I'm sure more trophies are in your future

OOOOOO new smilies

 

[Triple Threat]

 

[bludevil]

Love the new journal Monstar, err I mean rocco .
Just kidding dude, honestly I miss your Powerlifting journal, it inspired me seeing all those PR's daily. Made me push myself to hit new highs in the weight room. Go gett'm bud

 

[CowPimp]

Dammit. I was hoping I could catch up to you while you did a jaunt into the weightlifting world. Oh well, welcome back you strong bastard. Hehe.

 

[DeadBolt]

Glad to see ya back to PL bud! Always great to watch the #'s you throw around!

 

[Pylon]

Welcome back to powerlifting, Roc!

 

[Rocco32]

Thanks everyone! I don't think you'll have trouble catching me now Cow LOL. My MAIN concern right now is getting back into shape and I'm sure that'll affect my strength but I look horrible right now

 

[b_reed23]

why don't you let us be the judge of that???

 

[Rocco32]

why don't you let us be the judge of that???

I think we'll all come to the same conclusion

 

[Rocco32]

Past w/o's

Here is my past 2 workouts. Tonight is DE Squat/Dead so I'll warm-up with Snatches beforehand.

ME Squat/Dead

Box Squat, narrower stance-
135 x 5
185 x 3
205 x 2
225 x 2
235 x 1
255 x 1

SLDL-
225 x 6 (4 sets)

Iso Leg Curl-
50 x 6
70 x 6 (2 sets)

Rope Crunch-
90 x 8
100 x 8
100 x 8

Leg Press-
270 x 20
270 x 20


DE Bench

Bench-
135 x 8
195 x 5 (2 sets)
195 x 4 (2 sets)

HS Incline-
180 x 7, 6

Decline CG-
135 x 8
185 x 3
155 x 5

Tates-
25 x 8, 7, 6, 5

Pulldown-
130 x 5
140 x 5
150 x 5, 4

Cable CG Row-
130 x 8
120 x 8, 7

Side Cable Machine, going down only halfway-
40 x 4
45 x 4
55 x 4, 4
65 x 4, 4

Preacher-
45 x 10
55 x 9
65 x 6

Hammer Curl DB-
30 x 4
25 x 5
22.5 x 6

Workout Time- 52 min.

 

[tucker01]

I completely understand you coming back to PL. I need competition to drive me.

 

[Rocco32]

I completely understand you coming back to PL. I need competition to drive me.

When are you going to revive your journal?

 

[Rocco32]

DE Squat

Speed Squat-
135 x 2 (5 sets)
155 x 2 (3 sets)

SLDL-
265 x 4
275 x 4,4
285 x 4,4
295 x 4

GHR-
0 x 6,6,6

Hanging Leg Raise-
0 x 8,8,5

Shrug-
225 x 6
235 x 7,8

Grip work-
275 x 5 sec
285 x 5 sec
295 x 5 sec barely

Leg Press-
270 x 20
320 x 20

Workout Time- 53 minutes

 

[gwcaton]

Wow , someones been busy

Do you have a comp date yet ?

 

[King Silverback]

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!!!

 

[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?)

 

[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.

 

[Rocco32]

Wow , someones been busy

Do you have a comp date yet ?

Thanks Gary. The next Comp is April 15.

 

[Rocco32]

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!!!

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

 

[Rocco32]

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?)

Sorry Billie. I've been so rushed when I'm home lately. School, work, gym and family obligations. Yeah, we've been still trying...just not as actively.

 

[Rocco32]

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.

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!!!

 

[Rocco32]

ME Bench

Bench-
135 x 5
185 x 2
205 x 2
225 x 1
235 x 1
245 x 1
255 x 0 miss

DB MP-
60 x 4, 4, 4, 4, 3

CG Bench-
155 x 3, 3, 3
165 x 3, 3, 3

Pull-up-
3, 3

Pull-down-
150 x 4, 4, 4

Side Lateral Raise DB-
25 x 4, 4, 4

Reverse Wrist Curl-
55 x 4
60 x 4, 4, 3

Behind Back Wrist Curl-
95 x 4
135 x 4, 4
155 x 4

Good w/o tonight. I was happy with the bench for not doing it for over a month. The 255 didn't even feel to heavy, just lost my groove coming back up. Things WILL come back

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.

 

[Du]

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.

I think you think too much.

 

[Rocco32]

I think you think too much.

I agree but I don't know what else to do. That's why it was great when SF was training me and doing all the thinking. I just did it LOL.

 

[Triple Threat]

I think you think too much.

I think you think Rocco thinks too much.

 

[King Silverback]

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

Then Go get 'em my Friend, Awesome w/o too there BRother Rocco!!! April huh? Fantastic!!!
Your Bench will come back in a huge way my Friend, ya just gotta Believe!!!