Rocco's training log 2007

**roccodart440** · 05-15-2007, 09:50 AM

Well I've decided to start a log here. I am a powerlifter so my log may be alittle different than everyone elses. My goal for this year is to hit over 700 in the bench and pull an 550 deadlift.

Chest

touch and go (middle finger)
135x10
225x5
275x3
315x3

close grip (SHoulder width)
365x2
405x1

shirt
500x1
500x2

touch and go (middle finger)
325x9

Shirt was way to loose. I have a 48" chest and the shirts is 54" Lets just say touching wasn't an issue. LOL. Somehow the damn collar ripped on me right in the center. Oh well back to the drawing board.

jmd85 · 05-16-2007, 04:23 PM

may i ask what you mean by touch and go? sounds like you just jump in & straight away hammer out the reps without messing about getting comfortable.

Man your one strong dude, if i got to 225 for 2-3 reps in the next year i'd be dancing around the place.

**lil_big_junior** · 05-16-2007, 04:35 PM

im still waitin for my ****in shirt, lol

**roccodart440** · 05-17-2007, 09:27 AM

Quote:

Originally Posted by jmd85

may i ask what you mean by touch and go? sounds like you just jump in & straight away hammer out the reps without messing about getting comfortable.

Man your one strong dude, if i got to 225 for 2-3 reps in the next year i'd be dancing around the place.

Touch and go means you don't pause the weight on your chest before pressing it.

**Zomb131** · 05-17-2007, 03:07 PM

How much you weight rocco?

**lil_big_junior** · 05-17-2007, 04:17 PM

rocco weighs 260lbs. if im right

**roccodart440** · 05-18-2007, 11:15 AM

Currently in the 260's. On a cutter right now though.

Back

kneeling cable pulldowns
stack x25 (x4)

Face pulls
stackx15 (x4)

tbar rows
45x15
70x15
115x15

shrugs
90x20 (x4)

**Zomb131** · 05-19-2007, 01:16 AM

I remember you saying that you are on HRT, but are you running gear for a cutter? If so what is your cycle?

**roccodart440** · 05-20-2007, 10:58 AM

I am self medicated TRT 250mg EW

ECA and diet for my cutter. No special gear. YOu can cut on any gear. THe only thing is some don't cause you to retain water so they are better for cutting and appearence.

Chest

close grip
365x3

regular grip
405x3

2 board
455x3

3 board
500x2 (+1)

4 board
550xmiss

regular grip
325x10

reverse band (black band)
315x20
405x5

**roccodart440** · 05-23-2007, 01:35 PM

Biceps, abs and grip strength

Easy bar standing
25x15
45x12
65x10
85x8
105x5
125x5

dropset 145>bar (20 pound drops, 5 reps)

dropset #2 125>bar (same drops and reps)

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Woody's adjustible gripper 4 sets

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decline medicine ball abs

15x15
20x15

**roccodart440** · 05-29-2007, 09:39 AM

chest

close grip
365x3

index
405x1
455x1 (PR)

1 board
455x1 +1

2 board
455x3

middle finger
335x8

rope PD
80x15