Yo, yo. Strong as fuck. You don’t get enough attention in this log!
Also, those 600lb deadlift attempts both had some seriously huge jumps involved. Is that just some serious balls?
[quote]strongmanvinny wrote:
Yo, yo. Strong as fuck. You don’t get enough attention in this log!
Also, those 600lb deadlift attempts both had some seriously huge jumps involved. Is that just some serious balls? [/quote]
Thanks for stopping by!
I probably need to actually film sets for people to be interested.
The reason for the big jumps is a bit silly. I am built to pull conventional (tall, skinny, not a great squatter). However, I used to pull conventional with horrific form. After hurting myself pulling snatch grip from a deficit, I decided to start transitioning to sumo. I can always pull more conventional, I just hardly ever train it due to the recovery aspect (a heavy conventional deadlift will lower my training weights for up to 2 weeks) . So the big jumps are usually switches to conventional and getting very psyched up. Almost all of my volume deadlift work is done sumo.
Most fun benching day in a long time. Took Monday off to prepare.
12/8 Bench
Reverse Band Bench (bar hangs from band right at chest height, so I’m guessing 45-50 lbs taken off at the bottom)
10 doubles with 335 is 15 minutes
Band Resisted Dips
2 Light Bandsx8,8,6
2 drop sets od 2 light bands x6, 1 light band x6, bwx10
8 sets of pec deck SS/ 30 band pull aparts
[quote]strongmanvinny wrote:
Yo, yo. Strong as fuck. You don’t get enough attention in this log!
Also, those 600lb deadlift attempts both had some seriously huge jumps involved. Is that just some serious balls? [/quote]
Lol, and for you to call me strong is ridiculous. You’re handling some of my bench weights overhead.
12/10 Squatting
365x1 felt horrible
405x1 still bad
455x1 why
495x1 stop
Added light reverse bands (deload 50 at the bottom, nothing at the top)
525x3x2 So horrible
315x5x12 vomit
135x5x10
Pretty miserable squatting. Stained glute/erector, doesn’t feel great at the moment
5ish sets of leg curls
12/15 Bench Accessory
Dips
bwx10
45x10
90x6
135x6x3
100x6x3
70X8x3
45x8x5
100 weighted reps after the warm up. Very much enjoyed the volume
Underhand Pulldowns
8 sets of 12-20, 20-30 second contraction to start each set.
Haven’t been logging. Would rather continue.
Squats have been going bad, have been aggravating my elbow and bicep tendon. Have been maintenance squatting once a week while pushing bench and deadlift 2x a week.
Recent PRs:
335 5 second pause bench without wrist wraps
515x3 deadlift without belt
225x8 per leg reverse lunge
Today’s training
I am borrowing some of the structure from Alpha’s conjugate max effort set up for one of my bench days
Incline Bench, 30 degrees, paused, no wrist wrap
Worked up to 255x1 (awkwardly hard, felt very unstable)
205x5x5
Dips
+45x8
+90x8
+135x6
+100x7x2
A 1 minute dip, 30 seconds down, 30 seconds up
Incline cable press
5 sets and a drop set
5 minutes on a Jacob’s Ladder
1/19 Squats
Felt not good, but not too bad. My squat form has only felt good in my life when I’m squatting at least 3 times a week, so I’m attempting to get back to that sort of volume and frequency. Right now, one day will be heavy(for current discomfort level, not really in relation to PRs), one for volume, and one with minimal weight for technique practice.
Squats, low bar, belt
315x3x5
335x5x2
Felt a bit too miserable for the weight. Anything over one rep and my form deteriorates.
Reverse Lunges, per leg
135x10
155x10
185x8
205x6
145x10x3
Kirk Shrugs/Rows, straps
185x12
225x10x3
185x15x3
Pinwheel Curls
50’sx8x6
5 minutes on Jacobs Ladder
1/20 Deadlifts
315x5x10 alternating between sumo and conventional
Yates Row
155x10
175x10
185x10
205x10
225x10
185x10
155x10x5
Pull down
A bunch
1/21 Bench
Worked up to
315x0 15 second pause, slipped out of arch
315x1 10 second pause
DB overhead, standing
40 lbsx10x8
DB laterals
20 lbsx20x5
1/22 Squat
High Bar, beltless
315x2
305x3
185x15
Low bar, beltless
225x5x7
Leg press
1 ppsx30
2 ppsx30
3 ppsx30
4 ppsx15x5
1 ppsx100
1/25 ME Bench
Floor press, thumb length from smooth, feet straight, paused
Worked up to 295x1
235x4
225x4x5
I am not good at reps. I attribute my lack of muscular size to this.
Dips, medium grip, weight in between legs
+45x8
+90x8
+135x6
+115x7,5
+90x8,8
+45x12,12
Seated machine overhead press. This is the first overhead pressing movement I’ve found that doesn’t cause pain. I’m hoping that some shoulder work pays off both in my appearance and my benching
Worked up in 6’s till I failed to get 6, than did one set of 15ish.
Cable Laterals
6 sets, 10-20ish reps
Ab wheel rollouts
5 sets of 10
1/30 Mock meet today
Squat
455 good
495 good
Passed on more, elbow feels terrible
Bench
315 good
345 good
375 missed, arched slipped and I dropped the bar on myself, didn’t help elbow.
Deadlift
515 good
545 good
Pass on more, couldn’t close left hand fully, nerve pain through elbow and down to my hand
Decent total, not great. Elbow is not happy. Weighed in at 184 I clothes after a gallon of liquid and food that morning.
Next stage of training is to fix my body, and get really lean. I am going to Hawaii for 9 days in april, and I think the change in focus will help me fix mobility problems and address imbalances.
Took some time off. Been getting back into training.
Goals are still similar. However, I’m now taking time to “build the base.”
I feel that I was too focused on 1RM type work, and I need some more general hypertrophy and GPP. I am too skinny at 6 ft tall.
Also, I want to take a bit of a break from constantly training the Squat, Bench, and Deadlift in their competition form, at least at a high (for me) level.
Friday Feb 26th, Upper Body
Slight (15 degrees) Incline Bench Press
6 Singles at 300 lbs
Dips
+45 lbs x 25
+45 lbs x 20
+45 lbs x 15
Pullups
+70 lbs x 5 x 5
+45 lbs x 6 x 3
Cable Laterals SS Hammer Curls
5 or so sets of various weights
Monday February 29th, Lower Body
Trap Bar Deadlift, Low Handles
530 for 10 singles
440 x 5 x 3
Switch to high handles
440 x 5 x 5
440 x 19
PR in smallest waist measurement: 29 inches (at belly button)
Always had a goal in the back of my mind to have a shoulder measurement that is double my waist measurement. Currently measuring 53" around my shoulders. There’s always hope I guess…
Simplifying training. Only going to do the movements that don’t cause me discomfort. Will eventually return to powerlifting focused training. Will stick with these movements for 8-12 weeks, then will evaluate and make changes.
Upper Pressing Movements:
Dips
Slight Incline/Decline Bench
Single Arm DB OHP
Smith Machine Incline/High Incline
Tricep Extensions
Upper Pulling Movements
Pullups
DB Rows
Facepulls
Various Curls
Lower Pressing Movements
High Bar Squat
Front Squat
Leg Press
Lower Pulling Movements
Trap Bar Deadlift
Sumo Block Pulls
Semi Sumo Deadlifts/Semi Sumo SLDL
Also will have lots of GHR, planks, and ab wheel. Most isolation movements will be included too, but will be kept light. Will also be rowing more frequently, and maybe even running.
3/2 Upper Pressing
Slight Decline Bench
up to 315x1
275x10
275x10
Single Arm DB OHP
60’sx5x3
Dips
+45x5
+90x5
+135X3
+180X3
+225X2.5
+90X6X3, paused
5 minutes of isometric holds on a chest press machine (1 minute on, 1 minute rest)
3/3
Did 30 minutes of various planks. Lower back is a little tender, took it easy today.
3/5 Upper Pressing and Pull
Dips
+45x3
+90x3
+135x3
+180x3
+270 30 seconds hold
bwx30
Pullups
+70x5x5
Tricep Extensions
a Bunch
3/7 Pulls
BB Rows
135x10
185x8x5
135x12x2
Power Clean
135x3x10
Lat Pulldowns
3x8 heavy, 2xlong hold and reps
BB Curl
45x100
3/8
Sumo Deadlift
405 for 3 singles
Semi sumo deadlift, raised heel
This is a variation that is extremely comfortable, and I feel that I can push reps and weight easier than standard conventional or sumo positioning. That being said, the 1RM strength is not there in this position, so I hope that limits my training poundage without sandbagging effort wise.
365 for 15 doubles
Snatch Grip High Pull
225 for 12 triples
Some romanian deadlifts with various grips
3/9
Dips
+45x6
+90x6
+135x6
+160x 4 sets of 6
+90x 4 sets of 8
+45x32
Incline DB, 45 degrees
40 lb dumbbells, 4 sets of 1 minute each
Tricep extensions
A bunch
3-11
50 GHR’s to warm up
Squat, High Bar, No Belt, Heeled Shoe
315 for 10 singles
Add belt, slightly lower bar position
315 for 10 doubles
I am working on revamping my squat form to find something that is comfortable, stable, repeatable, and not pathetically weak. Hopefully the practice leads somewhere. I can say that these squats were the most comfortable anything over 225 has felt in years.
Muscle Snatch
135 for 5 triples
Meh, just for fun
Wide Grip (but not snatch grip) RDLs
135x10
135x10
225x10
225x10
225x10
Slow Motion Deadlifts, a la Mark Bell (fast up, 3 second lowering)
225 for 5 sets of 6
I am incredibly inefficient at lowering a deadlift. I am excited to improve, and hope it helps with posture mid-lift
60 Banded, Slow Eccentric GHR’s
3/12
Pullups
+45x3
+90x3
+135x3
+70 three sets of 8
+45 for 77 reps, mostly in sets of 5
DB Row
115 for 4 sets of 12
3/14
20-30 band pull aparts between every set
Flat Bench
up to 315x1 very fast and comfortable
add slingshot-esque thingy, moved grip in to pinkies on rings
275 for 3 sets of 10
Smith Machine Incline
Some sets and reps with a weight. Lots of holds
Dips
+45x8
+70 for four sets of 8
Front Plate Raise SS/ Band Pull Apart
25x12–bandx30