Getting serious

[Riccardo]

Alright here's the first video of bench, squat and deadlift. From my last chest workout.

Please ignore the editing, my training partner did it as a laugh before he posted it to facebook lol. Anyways the last rep was barely spotted with a couple fingers it was a random spotter (my TP was filming) and he felt the need to keep his hands close to the bar even though no spot was needed lol but not helping at all. Any pointers on technique would be appreciated

[Phedder]

impressive benching :nod: I'm assuming those are 20kg plates? If so isn't that 140kgs including the bar weight :-s

[Riccardo]

Thanks! The green ones are 10kg so its 120kg. I dunno why they are inbetween the 20kg plates though lol.

[Phedder]

Ah okay. I'm used to the lighter plates also being smaller in diameter, so was thinking you didn't realise how strong you were haha. Onwards to 3 blues a side then eh

[Riccardo]

Thats the goal by the end of the year! :nod:

[Riccardo]

One more exam to go!! thank f*ck.

Had a light back/shoulders/biceps day because i missed shoulders day due to exams Friday is my last one so my normal schedule will resume after then.

Back

Barbell Rows

Warm Up

60kg x 10

80kg x 8

100kg x 3

Working sets

110kg x 10

120kg x 6

100kg x 8

60kg x 20

Pull ups

BW x 10

BW x 10

BW x 10

Seated rows

89kg x 15

91kg x 12

100kg x 11

54kg x 20

Shoulders

Did a shoulder complex performed as one entire set, that is absolutely killer, it doesn't sound hard but do it at the end of back or chest day and you will feel the pain! the entire complex was done seated.

Front raises

15kg plate x 15

Rear delt bent over raises

11kg x 15

Seated DB clean and press

11kg x 10

Side raises

11kg x 10

Biceps

Barbell curls

38kg x 10

38kg x 8

38kg x 8

Seated DB curls (alternating)

12.5kg x 20

12.5kg x 20

12.5kg x 20

Isolation curls (single arm)

10kg x 20

10kg x 15

7.5kg x 10

biceps were shot! Was getting some burning in the shoulders when doing biceps today I think just because I did that shoulder complex my delts were pumped and the biceps tendon runs over the glenohumeral joint so the pump in that area was pretty intense.

Off to go train chest now so will post up how it goes after

[Riccardo]

Heres a quick pic of my last squat session (no homo) taken to make sure I was hitting depth. This was on the 6th rep.

[Riccardo]

Ah okay. I'm used to the lighter plates also being smaller in diameter, so was thinking you didn't realise how strong you were haha. Onwards to 3 blues a side then eh

Lol well funny you should mention that coz I decided to throw on 140 for a laugh today BTW this is the most I've ever tried to do at reps. So was going for a personal best, I thought f*ck it and psyched up. It also got filmed.

So

Chest

Flat Bench Press

Warm up

60kg x 10

80kg x 5

100kg x 3

120kg x 2

130kg x 1

Working sets

140kg x 5 (PB)

100kg x 10

100kg x 8 dropset to 60kg x 10

Incline DB bench

35kg x 10

35kg x 10

35kg x 8

Dips

BW x 15

BW x 12

BW x 10

Pec Deck

90lbs x 35

100lbs x 25

100lbs x 20 (to failure)

Triceps

Just had a light tricep session, will do them again this week when I do shoulders.

Over head DB press

19kg x 15

25kg x 10

35kg x 8 (to failure)

Overall very happy with the benching today got out some good volume even after the PB!

[poos_n_wees]

Deadlifts

warm up

60kg x 10

100kg x 5

140kg x 3

190kg x 3

210kg x 2

220kg x 1

Working set

230kg x 6 (PR)

Chest

Flat Bench Press

Warm up

60kg x 10

80kg x 5

100kg x 3

120kg x 2

130kg x 1

Working sets

140kg x 5 (PB)

100kg x 10

100kg x 8 dropset to 60kg x 10

Strong PRs Riccardo! Nice work :clap:

[PeterDolan]

Good and strong dude!

[Riccardo]

K I been a lazy f*cker in updating this but I have a Raw powerlifting comp in two weeks! So will log my training leading up to it and hopefully some video footage of the comp with my lifts. Also will be heading down to hamilton to support a couple mates doing the Hamilton NZIFBB show. One guy is only 17 and I'm sure he is going to take out teenage men, even though he might be the only one competing lol but he is looking insane. Really impressive quads and looks like he is a natural poser (no homo).

Here's Wednesday's effort.

Aiming for at least a 200kg squat at the comp, have lost a few kgs of body fat leaning up so strength has gone down a bit but hopefully will be prepared enough to pull a decent squat out of somewhere lol.

Legs

Back squats

60kg x 10

100kg x 5

140kg x 8

160kg x 8

180kg x 3 (needed bit of a spot on last rep)

Leg press

5pps x 12

6pps x 10

7pps x 10

8pps x 7

9pps x 6

3pps x 50

Single leg

2pps x 20

2pps x 20

3pps x 14

Leg extensions

135lbs? x 23

135 x 30

135 x 25

148 x 18 (failure)

SLDLs

60kg x 15

100kg x 12

100kg x 10

lying hamstring curls

60kg x 15

100kg x 6 lol too heavy

60kg x 20

seated hamstring curls

12.5kg? x 30

12.5 x 33 (failure)

Felt really good today so I couldn't help but do some high rep stuff but will train legs again later in the week and will do some heavy triples.

[I Declare War]

Hey good lifting man... I remember you from Auckland Uni gym... do you still train with Rod?

[Riccardo]

Haha Yeah man occasionally train with him, that squat rack where the dead lift platform is can get pretty crowded though and he trains more powerlifting specific where as I like my high rep sets lol but yeah he's very knowledgeable and a good guy, certainly gets a lot of people interested in the sport!

[I Declare War]

Haha Yeah man occasionally train with him, that squat rack where the dead lift platform is can get pretty crowded though and he trains more powerlifting specific where as I like my high rep sets lol but yeah he's very knowledgeable and a good guy, certainly gets a lot of people interested in the sport!

Yeah I'm the same with regards to training. It's probably a good thing you started off training with him... powerlifting gives you a good base. He's really good for powerlifting as you say... he's got a real passion for it.

[Riccardo]

So here's an update of my last two heavy sessions for Bench and Squat, will probably have one more heavy bench day and a light pump day tapering off for the comp on Wednesday.

Legs

Squats

40kg x 12

60kg x 10

100kg x 5

140kg x 3

160kg x 3

180kg x 2

190kg x 1

Didn't wanna over do it on the intensity on the squats as I perform better when my nervous system is fresh and I forgot the belt and wraps. Was a very clean 190 so hoping to get at least 200 at the comp, but with adrenaline etc I will be hoping to hit even higher. going to be competing in the raw division.

Leg extensions

3 sets working up to one set reaching failure on the 10th or so rep, dropped the weight back down by half and went for about 40 reps

Single Leg Leg press

2pps x 15

3pps x 12

4pps x 8

4pps x 50 (both legs)

SLDL

60kg x 15

100kg x 10

140kg x 6

Seated Hamstring curls

10kg x 30

10kg x 20

nek day...

Chest

Flat barbell bench press

bar x 20

60kg x 10

80kg x 5

100kg x 3

120kg x 3

120kg x 3

130kg x 3

130kg x 2 (pause on first rep)

138.5 x 1 (with pause) (failed slightly due to the bar being unevely loaded by 5kg on one side lol)

140 x 1 (with pause)(spotters fingers touched the bar)

bit disappointed with this, I think doing so many sets before going heavy fatigued me a bit and the misload ruined my rhythm. Might make this the last bench session before next Wednesday but I'm not sure, any advices?

Hammerstrength Incline machine

2pps x 15

3pps x 10

3pps x 8

dips

bw x 15

bw x 15

bw x 10

bw x 12 (failure)

[Riccardo]

.

[Riccardo]

Did some Shoulders a bit of tris last night, Took some pre cutting pics aswell so will throw those up on here when I get home tonight.

Delts

Seated dumbbell Press

20 x 15kg

10 x 25kg

10 x 30kg

8 x 35kg

8 x 40kg

Behind the neck barbell presses

Went fairly light with these just concentrating on the feel, did 60-70kg x 10reps for 4+ sets. Cant remember exactly how many it was.

Shoulder bombs

(thanks to PD I saw these in his journal, stealing the secrets.)

15 x 10kg

12 x 11kg

10 x 12.5kg

10 x 12.5kg

Didn't go overboard on these just wanted to try em out and get a feel for what they are like, best way I could describe them is like flys for your delts.

Lateral raises

15 x 10kg

15 x 12.5kg

12 x 15kg

bent over laterals

10 x 10kg

10 x 10kg

10 x 10kg

12 x 10kg

Front barbell underhand raises

15 x 28kg

10 x 28kg

10 x 28kg

Triceps

Seated French presses

12 x 28kg

10 x 28kg

10 x 38kg

6 x 38kg

Cable push downs

Cant remember the weights I used but I started on 7...whether that's lbs, kg whatever I dunno, the cable machine just has numbers lol but I increased the weight by one notch each set.

40reps

35reps

20reps

15reps

[drizzt]

Damn, nice raw comp results mate, good stuff :clap:

[Riccardo]

Thanks bro! Might have to do a smolov cycle next year to get that squat up there.

[thatwaslight]

good to see you blowing the cob webs off bro nice lifting!

[PeterDolan]

How'd you like the bombs?

[drizzt]

Thanks bro! Might have to do a smolov cycle next year to get that squat up there.

:pfft: He says casually! But seriously, if you can commit to it you will get big gains :nod:

Looking at running at least another base cycle in the near future too, miss the crazy expectations of that template

[I Declare War]

am I seeing things or has Rod got hair?!?! lol

[Riccardo]

Lol cheers boys..

PD: Those shoulder bombs are mean I didnt go to heavy but definitely felt them the next day I highly recommend to anyone else, they will be a staple for me from now on.

Drizzt: Saw the improvement in your squat through your journal and thought I have to give it a shot looks insane hard work though.

Yeah man Rod grew back some hair haha lookin good (no homo)

[PeterDolan]

I think I did up to 14kg but felt that it was too heavy but I use them as a finisher so no need to go heavy. Forgot about these, may do 'em again next week