Joe Cappellino 12/12-12-15

12/17/2013 Joseph Cappellino 0

Thursday 12/12 Close grip bench 3×6 with 319 Then I did some bodybuilding with ben Face pulls – sets of 20 Sets of 20 of seated DB shoulder press with the 45s Plate Loaded Machine row – sets of 20 Tricep rope – sets of 20   Friday 12/13 Leg press – Sets of 30 Leg extensions – Sets of 15 PVC pipe OH squats and Back Squats Hanging from Fat Bar to decompress spine… Read More

Joe Cappellino 12/5-12/10

12/11/2013 Joseph Cappellino 0

Thursday 12/5 Close grip bench, 3×6 with 308 Latpulldown – lots Face pulls – lots 2 ways shoulder – 20 reps with the 30# DBs 4 sets Tricep band pushdowns – alot Abs for days Friday 12/6 Squat 496 x 5 x 3 Beltess pulls – 573 x 2 x 3, triples working all the way up Reverse hyper Abs Sunday 12/8 Bench – Attempted 2×8 with 385, got 7 and then 6 1 board Read More

Joe Cappellino 12/1 & 12/3

12/04/2013 Joseph Cappellino 0

Back on the log horse…. Sunday 12/1 Bench Worked up to 2 sets of 8 of 363…. I will increase this every week until I hit a new PR. (Last year I did 396 2×8) 3 board 396×3 440×3 484×3, x2 Barbell Rows 242 for 5 sets of 6 Squats 385 for 5 triples, no belt.  Still trying to work on the technique.  Not even wearing knee sleeves lately so everything feels terrible.   Tuesday Read More

Joe Cappellino: Post IPF Worlds and the Future

11/27/2013 Joseph Cappellino 0

So usually when I get back from a big meet I am so beat I just take about 2 weeks off of lifting completely.  I may let myself have a few adult beverages, maybe even a night out with friends.  Honestly Ive come back from a meet and purposely skipped meals because I was tired of eating…. Whatever gets my head on straight I will do. However I came back from Stavanger and was motivated Read More

IPF Open Worlds 2013 Recap

11/12/2013 Joseph Cappellino 0

Sunday November 3rd: We got to the airport and met Luis who obviously forgot his Passport… great start to the trip.   He ran home and just made our flight which was delayed 40 minutes due to some sick jetstreams that would get us to Amsterdam earlier than expected. I am not the biggest fan of flying… I dont avoid it but its definitely not my favorite activity.  With that said we had a great Read More

Joe Cappellino 10/29 & 10/30

10/31/2013 Joseph Cappellino 0

Tuesday 10/29 Squats worked up to 507 for 4 doubles Speed pulls 440 for 6 doubles… felt really fucking fast. 45 degree back raises Reverse Hypers Abs   Wednesday 10/30 Luis and I hit our bench openers since I cant work out this weekend due to travel and Ben’s need for speed. Worked up to 694×1 in the Bolt…. Hard to touch but still smoked the fuck out of it.  Excited to show off the Read More

Joe Cappellino 10/22-10/27

10/29/2013 Joseph Cappellino 0

Tuesday 10/22 Forgot my knee sleeves and warm pants… what a terrible thing to happen. Squats – 331x3x3, 407x3x3, 474x4x3 Speed Pulls – 396x6x2 DB presses – sets of 15 up to 100s BB standing shoulder press – 209 x 3 x 5 45 degree back raises/leg raises x some supersets to finish   Thursday 10/24 Close grip bench – 220x3x6, 264x3x6, 308x3x6 Band Pull aparts – I wanted to keep the back work light Read More

Joe Cappellino 10/15 to 10/20

10/21/2013 Joseph Cappellino 0

Training is really winding down… im trying to slightly reduce the amount of shit ive been doing so i can start feeling good going into the meet.  I felt pretty terrible this week all around… arms and legs hanging on by a thread but nothing major… i will start regenerating soon. Tuesday 10/15 Squats 507 4 triples uber Speed pulls…. 308 x 8 triples Incline DB press… lots of sets of 20 Abs and 45 Read More

Joe Cappellino 10/8-10/13

10/15/2013 Joseph Cappellino 0

Tuesday Squat 331 3×3, 407 3×3, 474 4×3 Deficit pull… 418 for speed triples, got a nice 501 lb Double over hand in as well (Last time Im going to fuck around until after worlds) I did some sets of 15 of DB presses, then I did some strict over head press with a barbell… sets of 8 of like 198 or something. The I did some abs… Thursday… Speed bench 308x2x3 319x2x3 331x2x3 Read More

1 2 3 5