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Thread: Marcorock log - Italian style

  1. #276
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    Sumo may be girly, but I still pull more in that style than conventional (at least, with - even more girly - gear on). I'll think about switching styles after my April 26th meet.

    Yes, I'm on RTS, and those are RPE index: it's been an interesting experience so far, many PRs, a lot of work...numbers in competition will tell the truth, but it definitely looks like I'm getting stronger.

  2. #277
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    06/04/2013

    SQUAT - suit and wraps
    bar x5x2
    70x5
    100x3@6
    120x2@7
    140x1@7 - added belt
    170x2@7 - added Centurion suit, straps down, and loose wraps
    200x1@7 - straps up
    220x1@8 - tight wraps - very smooth rep, but Massimiliano told me it was an inch high...no biggie. This rep was a big confidence builder, and my projected opener for the meet.
    200x3@8 - Gripper wraps - 1st time trying these out: nice wraps!

    BENCH - shirt
    bar x8
    60x5@5
    80x3@6
    100x2@8
    120x3@7 - F6 shirt on - 9cm board on 1st rep, 6cm on 2nd and 3rd
    140x2@8 - 6cm board on 1st, 3cm on 2nd
    150x0 - shirt was jacked too much
    150x1@9
    140x3@9 - on 3cm board
    130x3@8 - to chest, to try and force touching with a low weight

    Gym was closing down, so no time for deadlifts.

    I think I'm putting on mass/leaning out a bit gear felt tighter than ever today (even my usually pretty loose F6), but weight has been stable for quite a while now...

  3. #278
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    09/04/2013

    I got in the gym incredibly early today (5.30pm), and this posed a new challenge: no training partners, and nobody to borrow a belt from!
    So, I decided to start from bench instead of squats - I just didn't feel comfortable with the thought of no-belt geared squats.

    BENCH - 2ct pause
    bar x8
    60x5x2@5
    80x3@6
    90x2@6
    100x2@7
    110x2@8
    120x2@9 - PR!
    110x2@8
    110x2@9

    CLOSE GRIP BENCH
    60x4@6
    80x4@7
    90x4@8
    100x4@9
    90x4@8

    SQUAT - geared
    bar x5
    70x5@5
    100x3@6
    120x2@7
    140x1@8
    170x2@8 - added Centurion suit straps down, loose wraps, and belt
    200x1@8 - straps up
    220x1@8.5 - tight wraps - this was deep enough to qualify as "underground" - not an 8 only because I concentrated so much on the "downward" portion of the lift that I didn't give much thought or coscient effort to going up - not too bad, considering that I've squatted in the suit only 3 days ago.

    Had to fly away, so no more squats .

  4. #279
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    11/04/2013

    Shirted bench
    I've had the katana sleeves enlarged a bit, so I decided to give it another go - you never know! Well...I should've known better...:-)

    bar x8x2
    60x5x2
    80x3@5
    100x2@6.5
    120x3@7 - katana on, to 12cm board
    140x3@8 - 1st and 2nd to 9cm board, 3rd to 6cm board
    150x3@8.5 - to 6cm board
    160x3@9 - 1st and 2nd to 6cm board, 3rd on 3cm board
    170x0 - got stuck on the way down
    160x0 - as above
    160x1@10 - touched, but it took forever, and I had to get way down on my belly to do it
    140x3@9 - on 6cm board
    150x0 - enough is enough - shirt got way up, against my throat, and I decided to bail

    This took the best part of 2 hours, and all my desire of deadlifting in a suit...

    Incline bench - medium grip
    50x5@5
    60x5@6.5
    70x5@7.5
    80x5@8.5
    90x5@10
    80x5@9

    Lat pulldowns 50x10x3

    Pullaparts 20x10x2

    DB curls D10x10x2

    Hanging leg raises BW x10x3

    Stretching

  5. #280
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    Quote Originally Posted by Rock1984 View Post
    bar x8x2

    160x1@10 - touched, but it took forever, and I had to get way down on my belly to do it

    Well, at least you CAN now... thanks to that asinine new IPF rule...

    Or at least for now, cause you know... THATS not gonna get abused...

  6. #281
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    Well...belly benching is only going to help big guys: for us tiny bastards, it's counterproductive, as it puts a LOT of stress on the shoulders, at least with the current IPF shirts designs.

    I'll compete in my old F6 for now...but this Katana is getting frustrating!

  7. #282
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    12/04/2013

    Deadlift - suited
    70x5x2
    100x2@6
    120x2@7
    140x1@7.5 - added belt
    160x1@8.5
    180x0 - added Trx suit, straps down - WTF!?!? - back is gone, shot by yesterday's shirted bench marathon
    170x1@7 - straps up
    190x1@8
    200x1@8.5 - here's where I got overconfident...
    210x1@10 - good, but I'd have been better off by stopping at 200: 2 weeks put, recovery is paramount!
    180x2@9 - should've gone with triples, but I forgot!

    TnG BENCH
    bar x8
    60x6@5
    80x6@7
    100x6@9
    110x6@10
    100x6@9.5

    Hip thrusts
    Bw x20x2

  8. #283
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    13/04/2013

    The weather is finally starting to smarten up and show us a bit of spring!
    I'm feeling pretty beat up, so today I decided to go no-belt and to forego back-off sets, to keep the volume down.

    SQUAT - avg bands - about 50kg of tension at the top, 0 at the bottom
    bar x5
    60x5@5
    100x2@6
    120x2@7.5
    140x2@9

    BENCH - to 12cm board
    bar x8
    40x5
    60x5
    80x3 - to chest up to this point
    100x2@6 - to board from here
    120x2@7
    140x2@8.5
    150x2@9
    140x2@9

    DEADLIFT - 2ct pause at knees - regular stance
    70x5
    110x3@6
    130x2@7
    150x2@8.5
    160x2@9 - solid
    140x2@8

    Stretching...

    A nice, fast session! Contrast shower at the end, too!

  9. #284
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    Well, I've realized that, yes, I'm getting bigger, but I'm also getting fatter, which is, quite frankly, unacceptable, since I'm pretty far from being jacked already.

    Now the jury is out on what to do: my meet is in 2 weeks, and it could be worth to wait until past the meet to start cutting weight...OR I could start right off the bait, cleaning out my diet, and then going for more severe measures once the meet is over and done with.

    Thoughts, my readers?

  10. #285
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    Quote Originally Posted by Rock1984 View Post
    Well, I've realized that, yes, I'm getting bigger, but I'm also getting fatter, which is, quite frankly, unacceptable, since I'm pretty far from being jacked already.

    Now the jury is out on what to do: my meet is in 2 weeks, and it could be worth to wait until past the meet to start cutting weight...OR I could start right off the bait, cleaning out my diet, and then going for more severe measures once the meet is over and done with.

    Thoughts, my readers?
    Dont cut. Just do not ever do a dirty bulk. Clean bulks only. Do the mass work, clean up your diet (being in Italy... this probably wont be easy), do more work in and out ov the gym, get enough protein and the physique should take care ov itself. When 9 outta 10 guys cut 10lbs, they always end up losing 4-5lbs ov muscle. You are probably not that freak 10th guy. I dont like cuts for this reason, and there are NO supplements that help either... especially the ones that ARE for cutting (fat burners, etc.). Only anabolics will help you cut and retain LBM. You are still young in the game, and have yet to grow into your levers, so dont sweat the soft stuff just yet... add more muscle. Add more muscle and dont gain any more fat with it. Sooner or later you'll find yourself a lean 120kg...

  11. #286
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    Well, when you're right, you're right.

    Ok: 1st step will be to cut the crap out, re-think how I eat and clean the shit outta my diet. Keep it that way a few weeks, and see what happens.
    I'll probably end up upping my proteins a bit, to a full 2gr/kg, and concentrate carbs around training (mostly within 1hr after training, that's also my last meal of the day).

    From there, we'll see.

    God, I do HATE lovehandles, though...!

  12. #287
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    15/04/2013

    Since my squat suit is off to have the straps sewn in a bit and the legs widened out, this left me with shirted bench...let's go.

    BENCH - shirted
    bar x8x2
    60x5@5
    80x3@6
    100x2@7.5
    120x3@8 - F6 shirt on - 12cm board, 9cm board, 6cm board
    140x3@9 - 9cm board, 6cm board, 3cm board - this was a mistake: the guy holding the boards got it wrong, I should've started with the 6cm board and go to chest on the 3rd rep
    150x2@9 - 3cm board, chest - PR in this shirt, I think - video: http://www.youtube.com/watch?v=-u16I...ature=youtu.be
    150x0 - I wasn't able to touch, due to the shirt being high on my neck and, mostly, to a wrong shoulder setup - video: http://www.youtube.com/watch?v=RtVYS...ature=youtu.be
    150x1@8.5 - got the setup right this time, and it went up smoothly - video: http://www.youtube.com/watch?v=GNvY3...ature=youtu.be
    140x2@9
    140x1@9 - again, wrong setup - cut it here

    DB BENCH (all racks were busy)
    D22x7@6
    D26x7@7
    D30x7@8
    D34x7@9 - very close to a PR
    D30x7@8.5

    SQUAT - 2ct pause
    60x4@5
    80x4@6.5
    100x4@8
    120x4@9
    120x4@9

    Some random stuff I did while I was spotting Massimiliano and others:

    abs - 2x10
    DB curls - 2x8
    facepulls - 2x10
    cable flies - 2x15

    Stretching

    The wee is off to a pretty decent start...!

  13. #288
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    16/04/2013

    DEADLIFT - Suited
    60x5
    100x3
    120x2@7
    140x1@8
    160x1@8.5 - added belt
    180x1@8.5 - added TRX suit, straps down
    200x1@8.5 - straps up - very solid, probably my meet's last warm up?
    180x2@8
    180x2@8.5

    BENCH - TnG
    bar x8
    60x5@6
    80x3@7
    90x2@7.5
    100x2@8
    110x2@8.5
    120x2@9.5
    110x2@9
    100x2@8

    Ok...I've finally understood that, other than tighter gear, what is causing me trouble in touching the weights is elbow soreness: this forced me to be very slow and wary on the descent ov every 1st rep, making it a far greater effort than it would be otherwise (last week I've done 120x2 with pauses...).
    It's probably time to deload the bench a bit?
    I also think this issue will sort itself out once I stop training shirted bench for a while.

    LUNGES - mmmhhh - tried a couple of sets, but they were feeling very awkward and unstable, so I opted for some very light squats:

    Squat
    50x5
    70x5
    90x5

    Done .

  14. #289
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    Quote Originally Posted by Rock1984 View Post
    Well, when you're right, you're right.

    Ok: 1st step will be to cut the crap out, re-think how I eat and clean the shit outta my diet. Keep it that way a few weeks, and see what happens.
    I'll probably end up upping my proteins a bit, to a full 2gr/kg, and concentrate carbs around training (mostly within 1hr after training, that's also my last meal of the day).

    From there, we'll see.

    God, I do HATE lovehandles, though...!
    Personally... i've gotten in a bit ov trouble (well, not trouble, but a few failed cuts/bulks) listening to others. And by others in this case i mean people that really DO know what they're talking about. My latest 'failure' was working on the advice ov this soon to be pro bodybuilder friend ov mine... 5'9" 250lbs and fucking jacked... and he said i need more carbs. I already get more carbs than i'd like, but this guy should know right? Well... he WAS right. More carbs = more weight. That weight was FAT gain though. I shot up to 240 no problem... but now i'm fat. No love handles... but 'fat' for me. I then stirred in my own ideas and cut back on the carbs, kept the calories up overall, and i'm starting to lean out. What i SHOULD have done... and what i've already learned works for ME... is just to eat more protein. I just thrive on a very high-protein diet. My diet for lean mass simply should not work according to most BB nutritionists. I've stopped arguing about it online.

    In a perfect world... (read: having enough money to eat what i want) it'd be 5-6 shakes a day... protein only for breakfast, protein and carbs for pre-workout, protein and carbs intra workout, protein and carbs post workout, and protein only before bed. On my day 3 AFTER training (before my day 4 which is a rest day) i'd eat NO carbs. On day 4 latter half ov day i'd carb-load.

    Basically... ALL-protein diet... except carbs to fuel workouts, and to feed them directly afterwards. Thats how i've gotten to 231 @ 9.5%BF. With enough money... thats how i'll get to 242 @ 8%BF.

  15. #290
    Senior Member Judas's Avatar
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    Oh... and its a well-known fact that the materials used in powerlifting gear leech large quantities ov estrogens into the skin and body... sapping your testosterone and making you soft.

    Raw is way more manly.

    I wouldn't lie to you about something this serious.

  16. #291
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    Well,
    I am leaning towards something similar...except for the fact that my post-WO meal is also my last meal, so I need carbs there: of course, I'll try to keep 'em nice and clean (brown rice, rice, whole-wheat pasta etc etc).

    What I have troubles with is lunch: I eat at the company's canteen, and most days protein-rich choices would make even a starved jena cringe.
    But keeping carbs low at lunch (<50 gr) really improves my readiness during the afternoon, so, I'll do what I have to do - eventually, I'll start bringing home cooked lunch to work.

  17. #292
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    Also, I don't think I'll take this gear thing much past late 2013.
    Last edited by Rock1984; 04-17-2013 at 07:51 AM.

  18. #293
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    19/04/2013

    SQUAT - geared
    bar x5x2
    60x5
    100x3
    120x2
    145x1@8.5 - added belt
    175x2@8 - added Centurion suit straps down and loose wraps
    205x1@8 - straps up, tighter wraps
    205x1@7.5
    205x1@7 - video http://youtu.be/g0ZG-O0imvU

    BENCH - pin presses
    60x5@6
    80x4@7
    100x4@8
    100x4@8.5

    Close grip bench to 12cm board
    80x7@6
    100x7@7.5
    120x7@9.5 - so close to the meet, and with a bit of elbow tendonitis, I should've gone for 110 - oh well, live and learn - PR

    All in all, a nice session
    Last edited by Rock1984; 04-19-2013 at 03:58 PM.

  19. #294
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    Last tuesday's deadlift:

    http://youtu.be/EPF_8k6esVI

  20. #295
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    20/04/2013

    BENCH - to 12cm board
    bar x8
    65x5
    85x4
    105x4@6 - board from here
    125x4@7
    135x4@8
    145x4@8.5 for a nice PR
    135x4@8

    DEADLIFT - classic stance, oly shoes
    70x5
    100x4@6
    120x4@7
    140x4@8.5
    150x4@9
    140x4@9

    Romanian deadlift
    100x6@8
    110x6@8.5
    120x6@9

  21. #296
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    workouts look great my italian friend, but how the hell are you eating brown rice and wheat pasta in italy? do they even sell it? lol, you should be eating risotto and fresh parpadelle!
    2000 or bust

  22. #297
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    Thank you, Stump!

    I've never said I'll be eating ONLY brown rice and wholewheat pasta...! ;-)
    Tuscany has too much to offer, food wise, to avoid the proud sporting of a small, manly belly!

  23. #298
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    22/04/2013

    SQUAT
    62x5
    102x5
    122x2 - added belt
    142x1
    172x2 - added Centurion straps down and loose wraps
    192x1@6 - straps up, tighter wraps
    212x1@7 - bringin' it down wasn't easy, but I've never moved this fast with weights over 200 kg

    DEADLIFT - having the Centurion on, my thought was "let's DL now, I'll even give a run to it with the centurion"....oh my
    up to 150x1.
    Tried 170 a couple of times, but there was no way of getting my ass down without serious pain.

    BENCH
    bar x8
    60x5
    80x3
    100x2
    120x3@7 - added F6 shirt - 9cm board, 6cm board, 3cm board
    140x2@8 - 3cm board, chest
    150x1@9 - misgrooved on the way down, way harder than expected - stupid me

    An ups'n'downs session. Still, the meet is on Friday. SFW

  24. #299
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    23/04/2013

    BENCH
    Since I'm stupid, I wanted to give a try to a friend's SuperKatana 42...

    bar x8
    60x5
    80x3
    90x1
    100x1
    120x2 - SK on - to 12cm board
    140x2 - to 9cm and 6cm boards

    Shirt is loose, but it will take A LOT of weight to touch. I'll try it again after the competition, I can see a lot of potential in it.

    Today, squat and DL raw warmups, then...platform time!

  25. #300
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    24/04/2013

    SQUAT
    bar x5
    60x5
    100x3
    120x2 - added belt
    140x1

    DEADLIFT
    70x5
    100x3
    120x2
    140x1 - added belt

    Everything felt heavy, but moved fast.

    SFW time is tomorrow, 3.30 pm

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