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  1. 03-06-2007, 09:55 AM #1
    roccodart440
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    Default Roccodart440 3/6/2007
    Time for a new log. My last log brought me to a 655 / 425 bench and a 500 pull.

    Since I don't have a shirt at the present time (and don't have money to buy one) I am going to train raw for awhile. My back wasn't too happy agfter that last training cycle either so while I will still train the back muscles and leg muscles it won't be in the form of any heavy deads.

    Zane McCaslin, Co-owner of Iron Asylum Gym helped me wroite a new RAW bench traning cyloe that should end in May with me doing a 455 Raw bench in competition. THis will be a 30 pound PR if it happens.

    So we started week one last night.

    Bench

    365x5 Touch and go

    355x3 (x3) Paused each rep with press command

    Overhead tri ext
    2x15

    Pushdowns
    2x15

    Was supposed to do 2 & 3 boards but no one was at the gym so it didn't happen. Over all though I seem to be off to a good start.
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  2. 03-06-2007, 02:02 PM #2
    adidamps2
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    what happened to your shirts Rocco?
    and good luck on the PR
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  3. 03-06-2007, 05:01 PM #3
    AngryMuscles
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    have fun
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  4. 03-06-2007, 05:05 PM #4
    Aztech
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    good luck on the pr...seems more and more people are doing this "board" work
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  5. 03-07-2007, 11:13 AM #5
    roccodart440
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    Default
    Board work is invaluable.

    I don't have a shirt to work with right now so RAW it is. But believe me if my raw goes up and I get a shirt my shirt numbers will go up too. My carry over seems to only improve when my raw goes up.

    I would love to have a shirt right now. ANyone got a shirt that will fit a 265 pounder?
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  6. 03-07-2007, 06:01 PM #6
    AngryMuscles
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    yeah, doing boards without someone sucks. stronger than ever. when's the next meet?
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  7. 03-08-2007, 10:38 AM #7
    roccodart440
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    Not stronger tha ever but I plan to be. Next meet is may and wil be done raw unless something changes.
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  8. 03-08-2007, 05:14 PM #8
    luquillo78
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    Big #s rocco. Good luck.
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  9. 03-08-2007, 10:09 PM #9
    ManOfMuscle
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    Looking good roc. You still cruising on 250 or started another cycle?
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  10. 03-09-2007, 08:52 AM #10
    roccodart440
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    Default
    Quote Originally Posted by LiftTillIDie
    Looking good roc. You still cruising on 250 or started another cycle?

    Still Cruising at 250. Feeling good. I'm debating what I want to do. YOu see I was diagnosed with low test before I started cycling so doing a PCT isn't going to put me back to where I should be but i'd like to posibly have kids so comming off for 3 months to restore the sperm production etc may not be a bad idea. THere is also the thought of staying on 250 until I get back to a 455ish bench and then go on a real cycle. THe sky would be the limit. Apaarantly 250mg puts you at like 1000-1300 test levels so basicly at the very top or just over the max normal range.
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  11. 03-09-2007, 09:26 AM #11
    Aztech
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    cruising....nice. Gonna get interesting soon here.
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  12. 03-10-2007, 01:20 AM #12
    SteelSouth
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    Gonna follow your log closely rocco, i'm looking to do my first raw comp in Sept. and I need to get my bench up.
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  13. 03-13-2007, 08:19 AM #13
    roccodart440
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    Bench (middle finger on ring)

    375x5 Touch and go

    365x3 Paused (x2)

    3 board (pinky on ring)
    405x3
    425x3

    2 board
    405x3
    425x3

    Tricep pushdowns
    (x3)

    SHould have went way heavier on the 3 boards but didn't have the confidence. But 2nd week is down and i'm not having any trouble yet.
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  14. 03-13-2007, 08:21 AM #14
    Aztech
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    nice work!
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  15. 03-16-2007, 11:39 AM #15
    roccodart440
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    Default
    Squats (no belt)

    145x10
    235x10
    285x5
    305x5
    325x5
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  16. 03-16-2007, 12:13 PM #16
    AngryMuscles
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    conven/sumo?
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  17. 03-16-2007, 01:38 PM #17
    roccodart440
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    Quote Originally Posted by AngryMuscles
    conven/sumo?

    alittle wider than shoulder width but not sumo
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  18. 03-16-2007, 08:51 PM #18
    AngryMuscles
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    i see. hey, you have squatting vids? i never see you squat before
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  19. 03-18-2007, 02:42 PM #19
    roccodart440
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    Chest

    385x4 touch and go

    375x3 (x2) paused

    3 board
    425x3
    455x3

    2 board
    425x3
    435x3
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  20. 03-27-2007, 10:15 AM #20
    roccodart440
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    Default
    Chest

    Touch and go
    395x3 +1

    Paused
    385x3 (x2)

    Boards
    3 board
    435x3
    465x3

    2 board
    435x3
    445x3

    Shirt (yes SHIRT) I tried out Zanes Phenom
    525x3
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  21. 04-03-2007, 09:39 AM #21
    roccodart440
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    Chest/Tries

    405x3 touch and go

    395x3 (x2) paused

    3 board
    440x3
    475x2 (Got scared to do third, somthing felt weird)
    475x3

    2 Board
    455x3
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  22. 04-03-2007, 09:40 AM #22
    AngryMuscles
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    bench beast
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  23. 04-03-2007, 01:17 PM #23
    roccodart440
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    Default
    Quote Originally Posted by AngryMuscles
    bench beast
    Thanks bro

    I like you new found affection for the deriere.
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  24. 04-05-2007, 09:26 AM #24
    roccodart440
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    Deadlifts

    315x5 (x2)
    350x3

    back ext
    x20

    GHR's
    x2, x4, x6

    1st time i've ever been able to do a GHR. I was amazed. IT kills your hams like noting else.
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  25. 04-05-2007, 07:23 PM #25
    AngryMuscles
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    yeah. see, our gym got a new machine..but it's another dman abs machine. i suggested to them GHR machines and reverse hyper and they stared at me doumbfounded...having no idea at all. sad
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