LOL.
Yeah, I neglected my triceps for a while thinking it’d be extraneous to do assistance involving them primarily, but at this point I can feel my triceps coming to life after burning them hard for a month or so.
To delve further in, I personally don’t believe too much in things like pushdowns or kickbacks being huge in getting a bigger press. I believe in modifying textbook compound movements in a way that exploits usage of a muscle you want bigger or stronger in an actual conducive way, such as a close grip incline with a pause or a behind the neck strict press. Shit like that just seems to work magic.
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5/1/17 - BW 219
Front Squat
95x8
135x8
185x3
225x3
275x3
365x1 felt like passing out
rest 1 minute
365x2 right side of body went numb, clinged onto the bar or i’d have fallen over
rest 1 minute
loosened the belt
365x3 much easier and no numbness
rest 1 minute
365x4 felt fine
rest 1 minute
365x5
I dont think im training hard enough for a 500lb front squat. My quads just feel weak with 365.
Step ups (reps per leg)
45x15
95x12
115x15
150x20 my god this was shitty
Some abs and done.
5/3/17 - BW 220
CONVENTIONAL Deadlift (all sets hook grip)
135x8,5
225x3
315x1
405x1
500x1
585x1
635x1 50lb PR holy fuckkkkkk yes.
3 Likes
50lb PR? Damn brother, I need to have me one of them…
Looking strong as hell! Awesome work
1 Like
Thanks! That’s probably the biggest lift of my life, considering I was stuck at 500lbs on conventional from 2012 to 2014.
5/5/17- BW 221 pregnant with pizza baby
Push Jerks (axle)
125x8
180x3
220x2
265x3
265x7 plenty left in the tank
265x7 it’s very easy on my body overall by even rep 7, but my triceps are having a hard time dealing with fatigue
275x7 good pressing for me
275x7 most definitely a volume PR
Close Grip Incline Bench (pause at nose/eye height)
45x10
95x10
145x10
165x10
215x8 almost missed the last rep, very scary considering i was sliding down the bench so the rerack was precarious as fuck
165x12
Front Raise
x15
x15
x15
x15
Side Lateral SS Band Pull Apart
x12/x15
x12/x15
x12/x15
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5/7/17 - BW 220. I smashed the shit out of my knee (or right above it) on a guitar amp. I hit it so hard it drew blood and it’s pretty sore to bend the knee but I managed to do some squatting anyway. Nothing traumatic or severe, probably gonna be a week or so before it feels okay again. Just felt stiff and achey.
Burpees to Pull Ups
x15/x12
x15/x12
x15/x12
Pause FS
135x8
135x8
135x8
Step Ups (lower height)
x15
x20
x20
x20
Some abs
5/9/17 - BW 220
Sumo Deads (close stance)
135x8,8
225x3
315x3
405x1
belt on
500x1 double overhand, no issues
585x1 double overhand, no issues…
600x1 double overhand, easy…??
635x1 double overhand and held it at the top for 15 seconds
all i had time for
Vinny! Just smashing weights man, awesome work. Hook grip eh? damn
No actually, that’s just straight double overhand LOL.
Uhm, excuse me?
Mind blown…
I think I’ve only reached about a 405lb double overhand and I likely just RDL’d it since I was so damn focused on gripping the bar. That’s extremely impressive.
How was the knee for sumo deads? My knee is buggered up at the moment and haven’t squatted in over a week. I did some conventional deads last week, but I don’t think going sumo would be good for me yet.
I’m just as shocked as you dude. I can probably do 650, considering I held 635 at the top.
Also, my knee took a traumatic hit, but it’s just bruised pretty bad but there’s no muscular or tendon damage so I can operate just fine, the only problem with squatting is it’s sore so it’s hard to get into position.
That said, why not try stiff leg sumos? Great hamstring builder and it’s perhaps not as strenuous on the knee as a conventional SLDL would be.
Not a bad idea. I’m planning on smashing the hamstrings for a couple weeks while I let me knee heal up, so I’ll likely give these a go, thanks.
probably about to just quit training to be honest
2 Likes
5/11/17 - bw fat, did not any sleep these past two days cause dog is shitting himself and needs to go see the vet. That’s okay though enjoy these shitty numbers from me.
Strict Axle Overhead
135x5,5,5,5
185x3
215x1
245x1 kinda felt okay, was dreaming mid-rep
270x0 tried to bench press it at first
270x1 got it
Close Grip Incline Press
135x15
135x20
135x20
135x15
Front Raise
x15
x15
x15
x15
Lateral Raise
x15
x15
x15
x15
Band Pull Apart
x15
x15
x15
x15
Vinny, what is your go to lifting music? I am starting to run out of music that can get me in the right state when I need to hit PRs.
Music is very touchy, unless you’re into metal and shit, then you can just show people screaming anger music and we all get along. I’m not into that stuff too much anymore, but back in the day I’d crank Hatebreed A LOT. Have you tried them? If not, then they’re essentially the go-to pump up music IMO.
Sadly, lyrics demanding me to lift something with rage just bother me. Like calm down lead singer who’s probably sitting comfortably in a studio with his coffee+honey or w/e to make his throat soothed, I’m trying to overhead press a bear.
Lately, this at very loud volume makes my heart race…
Kind of traditional metal/hard rock…
My girlfriend showed me this a while ago and it’s actually incredible, she’s into NIN and more so a lot of industrial @T3hPwnisher would like this one maybe
Honestly, if I’m training to get stronger, I tend to just listen to like Stevie Ray Vaughan, or like Joe Satriani, Stevie Wonder, and just 60-90’s pop/rock. I don’t put on anything monolithic in sound unless I’m shooting for a heavy lift.
5/13/17 - BW 220, it seems the more i pause front squat, the less comfortable it feels to FS without a pause…
Pause FS no belt
45x8,8
135x5,3
225x3 felt very easy but i descended really fast and just exploded
275x1 very nice
365x1
405x1 had to hit this fast cause I was blacking out, got it without too much trouble but had to dump it at the top.
Step Ups (reps per leg)
45x15
95x15
95x15
95x15
115x15
115x15
145x12
lower height
145x20
145x20 quads completely gone
Zercher GM’s
95x15
145x15
145x15
145x15
205x15
Crunches on Log
x15
x15
x15
x15
DB Side Bend
40x15
40x15
40x15
40x15
Metal, harder rock, and really angry rap are always appreciated. A couple songs by hatebreed fit me really well for getting in the right state (divinity of purpose and give wings to my triumph), but other than that they don’t get me to that place. I am not sure if it’s because I’ve been having to go to it so often that it takes more for me to do it or what, but I am finding it really hard to do it without just straight up punching my chest a few times. Maybe I’ve just gotten used to it, and it no longer feels the same?
Rammstein was really good to me, but I’ve been listening to them outside of lifting so only a couple songs by them really do it either. Eisbrecher was also good and I’ve been phasing it in slowly in favor of rammstein, I think eventually I’ll have to move onto Megaherz or something. I am considering seeing if anything by Nightwish will do the trick, they got me through smolov one time. I know the whole Relapse album by Eminem was gold until I over used it in training.
I only really have one day of RSR left, the 105+% day, so I will more than likely not need to put anything other than normal music for awhile afterwards.
Also KMFDM sounds good. Not really a good hype song, but a nice song to listen during normal lifting or everyday activity.
@Destrength
Also, on my youtube, I have a bunch of playlists. Should check out the “training” one and maybe a few others, can find a few nice ones I’m sure.
5/15/17 - BW 221
Sumo Deadlifts (close stance)
95x8,8
135x5,5
225x3
315x3
405x3 double overhand
belt on
500x3 double overhand (no hook)
550x3 double overhand (no hook) this was actually not hard at all. Could have pulled this for like 8 reps before grip failed.
Sounds weird but I stopped here, even though I had loaded 585 with plan to hit a triple. I felt a strange feeling in my upper outer hamstring and realized I had deadlifted very heavy for two consecutive sessions, so yeah.
GM’s
95x15
135x8
185x8
225x8
185x12
135x25 had to stop cause it was hurting my upper back so much omg. I just couldn’t keep going. I’m a bitch.
HS curl
x15
x15
x15
x15
x15
1 Like
5/17/17 - bw 222
Push Jerks (axle)
150x3,3
225x3
265x3
305x1 holy crap, this was god awful, press was easy but i had no stability
305x2 just feels like crap
305x1 haha nope! basically a push press. Entire post chain is tight and sore, zero stability. Feels light on the chest but as soon as I go for my second dip my body twists, shakes, and just has a good old dance.
225x12
225x12
225x8 weak for me, did 50lbs more for 4x7
I guess i’m just a deadlifter now. Never would I have thought…
Paused CG Incline (pause at eye level)
135x10
155x10
155x8
180x8
180x8
180x8 these were actually so shaky and hard, AND this hits my inner/upper chest really good which is nice.
Front Raise
x15
x15
x15
x15
Lateral Raise
x15
x15
x15
x15
