RM's Log for 12-1

[rockman181]

OK, a new log. I'm thinking about doing a training cycle with a shirt, and if that goes well, a "bench only" meet with single ply "poly" gear on the weekend of 12-1. It looks now like it will be approximately three 6-week cycles.

Dead lift

135 x 8, 225 x 5, 315 x 5, & 4 sets of 3 x 315

Tried to work on form and speed.

Pull-downs: 3 x 8 x 160

Seated rows: 3 x 8 x 180

[dopar66]

I ain't deadlifting this week for ANYONE! :')

Three 6-week cycles you ought to be DESTROYING some weight! I am really looking forward to this new log!

God Bless!

[toolpod]

Rocky, what shirt were you planning on training with?

I've been toying with a single-ply F6. I like the fact that the stretchy-back makes it MUCH less claustrophobic to put on. Granted, I can put it on myself in a minute or two, so I'm only getting about 40-50# with it. If you go with suit-slippers or poly bags over your arms you can squeeze into a second-skin-tight shirt and get some nice carryover!

[chancey]

I am looking forward to the new log and seeing you work some magic with that poly!

[rockman181]

Thank you Doug! Hopefully I can get back to my 4-plate bench goal from early this year, before the medical problems.

Toolpod, I have only lifted in a Inzer single ply Rage (size 44 & 46), so far. I got about 40-50 pounds out of the 44. I have a 42 RageX that haven't really lifted in yet. I had it on and did some board work, but never a full press. I don't know what it will do, but I think that's what I'll start off with. I hope I can still put it on.

I have never tried any Titan gear, but if I do, I'm thinking I might try the Katana. That's what my training partners just bought. The stretchy back does sound more comfortable. What were you using before the F6?

3Speed, which side judge were you? When benching, would you have been on my left, or my right?

[3speed]

When you were benching, I was to your left.

[rockman181]

3speed, I wish I had known, I would have introduced myself.

I've been really busy again lately, and it looks like it's going last a while. I'll post when I can.

Saturday 8-4, just went to the gym to try and get back in the groove. I could not find the groove:

Leg Press: 200 x 8, 380 x 8, 560 x 8

Curls: 65 x 10, 85 x 8, 105 x 8

That's it!!


Tonight 8-6-07

Started shirt training tonight. Very old 44 Rage. I'm saving the 42 RageX for when the weight gets heavier.

warm-up: 135 x 8, 185 x 6, 225 x 5, 275 x 3, 315 x 1

shirt with 3" boards: 315 x 3, 325 x 3, 335 x 3

Shirt, full press: 345 x 1, 355 x 1 (no trouble touching at all)

Cable push-downs: 200x 10, 210 x 10, 220 x 10

Rope extensions: 3 x 10 x 150

[rockman181]

Deadlift : 8 x 135, 5 x 225, 3 x 315, 3 x 3 x 335

pulldowns: 3 x 8 x 160

straight arm pulldowns: 2 x 1- x 150, 1 x 10 x 130

seated rows: 8 x 160, 8 x 180, 8 x 180

machine rows: 8 x 180, 8 x 230, 6 x 230

[seanmiller]

at what stage of the game to you plan on breaking in your new gear

[dopar66]

NICE deadlifts! Are you deadstopping them, or continuous reps? Just wondering.

560x8 on the leg presses, I reckon that WAS it! Wee doggies!

I find it a little intimidating that you're including 315 as part of your warmup....... you ROCK, Rocky!

God Bless!

[rockman181]

Hi Sean. I will probably start with the other shirt next week. If not, definitely by the week after.

Hi Doug. On the deadlifts, I've been going continuous, but I'm thinking about deadstopping starting Wednesday. As far as the 315 warm-up, I'm trying not to lose my raw strength during the next 16 weeks of shirt training. I feel as though I'll maintain better than if I drop off earlier.

Tonight 8-14-07 - 44 Rage

warm-up: 135 x 8, 185 x 6, 225 x 5, 275 x 3, 315 x 1

shirt with 4" boards: 315 x 3, 335 x 3, 345 x 3

Shirt, full press: 355 x 1, 365 x 1

Dumbbell bench: 2 x 8 x 105

Decline machine contraption

8 x 230, 8 x 280, 5 x 320

[chancey]

Strong pressing especially going full range after the boards. Keep it up!

[rockman181]

Thank you Chancey!

dead lift

135 x 8, 225 x 5, 315 x 3,

335 x 3, 2 x 3 x 365, 365 x 5

felt really good tonight. ;D

pull downs: 3 x 8 x 160

seated rows: 8 x 160, 8 x 180, 6 x 200

pullovers: 3 x 10 x 70

[chancey]

I see your side hobby, The Deadlift, is doing just fine! ;D

[dopar66]

Excellent pulls! All your little Rockamaniacs are running wild brother! OUTSTANDING pulling!

God Bless!

[rockman181]

Thanks Doug and Chancey. Rockamaniacs???

Bench with chains tonight

warm-up: 135 x 8, 185 6, 225 x 4, 275 x 3, 315 x 1

225 on the bar

+48#, 2 x 3
+72#, 2 x 3
+96#, 2 x 3
+120# 1 x 2
+96# 1 x 2

This was too heavy for me. Next week I'll drop to 185 or 205 on the bar.

Front raises and crossovers

3 sets of 8 on each

[chancey]

I missed the Rockamaniacs!!!!! It would be really impressive if you could rip your shirt of like the Hulkster! LOL! Doug is razor sharp.

That's alot of weight at the top! I'm going go out on a limb and say you'll feel that one. Maybe to heavy to soon. Adapt and overcome. Good pressing.

[rockman181]

Tonight 8-20-07

I used the 42 RageX tonight. Dang, that thing is tight. I've got to try to stretch the sleeves. I was exhausted just from wearing it.

warm-up, no shirt: 135 x 8, 185 x 6, 225 x 5, 275 x 3, 315 x 1

Next 5 sets were done with the shirt on:

4" boards: 335 x 3,
3" boards: 345 x 3,
2" boards: 355 x 3,
1" board: 365 x 1,
full press: 375 x 1, I tried for a full press, but pushed it up way too soon. I'll try again next week.

Pushdowns: 200 x 8, 220 x 8, 240 x 8

Rope extensions: 3 x 10 x 150

drop dips: 8 x 135, 8 x 90, 8 x 45, 8 x BW

[chancey]

I like your board progression. The 375 WILL fall next week. Nice tri work to finish!

[rockman181]

Thanks, Chancey. It seemed to work pretty good. Next week I add 10 pounds and try again.

Deadlift

8 x 135, 5 x 225, 3 x 315, 3 x 365, 3 x 385, 1 x 385

Next week I'll stay with 365 and work on form. I may stay with that weight until I can get 5 or 7 reps.

seated rows: 8 x 200, 8 x 210, 8 x 220

pullovers: 3 x 10 x 70

[seanmiller]

thats a good set of seated rows

[chancey]

I know you haven't done it but I'd put money on it that you could pull 415!

[rockman181]

Thanks, Sean. Thanks Chancey, I hope you're ;D right.

Bench

warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275, 1 x 315

42 RageX

4 board: 3 x 345
3 board: 3 x 355
2 board: 3 x 365
1 board: 1 x 375
chest: 1 x 385, but still didn't touch.

It went up easy, though. I thought my spotter/hand-off man grabbed it, but he said he didn't touch it. I'll try 395 next week, then it's time to drop down and start over for the next 6 weeks.

Pushdowns
10 x 210, 10 x 220, 10 x 230

rope extensions

150 x 10, 10, 12

[seanmiller]

rockman next time if you have not already done this is to wet down the seams of the shirt to help the shirt break in.not to try and tell you what to do but this has worked for us many times on a new shirt or old for that matter.you will get that 395.

[dopar66]

MONDIEU!!!!!! Go ROCKY!!!!! Wow, I missed out on two weeks and you're slamming 385, WOO HOO!!!!!!!!!

Can't wait to see the "I got 395 and it touched" post!

God Bless.