I generally go light and scratch plans to ramp up due to my lower back taking such a beating from heavy deads. Though, as you know, sometimes I do go kinda heavier. Just depends how my back feels.
Also, when I do GM’s, I don’t use pins, and I don’t exactly lock the weight out and like to keep constant tension. It’s strange, but it makes my hamstrings get super sore. I can achieve the same affect if I just do 1000 reps of locked out reps, but by that time, my arms are numb and my erectors are disintegrated.
Try not locking them and getting a decent tempo, you might like it.
8/4/17 - Bw 219
Log (out of rack, no belt)
110x5,5,5
160x5,3
200x3,3
250x1
250x1
250x1
250x1
250x1
250x1
Above sets were all horrendous and on par with the worst log presses I have ever done. Not stable, all weak. I have serious work to do on the log.
Single Arm DB Press (strict-ish, no dip with legs but bump off shoulder)
100x8R, x7 left
100x8R, x7 left
100x8R, x6 left
100x8R, x6 left
Strict Press (barbell)
135x20
145x20
155x15
135x13
Side Lateral
x15
x15
x15
x15
Face Pull
x15
x15
x15
x15
1 Like
Bw- 218
Split Jerks (just felt like doing it to get coordination in the warm up)
135x5,5,5
185x5,5,5
Log Clean and Press (clean every rep)
200x5
200x5
200x5
200x5
200x5
Yoke
180x50’
270x50’
360x200’ drop and repick every 50 feet
After that, I randomly decided to carry a 270lb yoke for a mile around a hilly and meandering loop in my neighborhood.
Yeah, worst thing I ever did. Pretty sure if I hadn’t give myself 1-3 min rest in between drops, I’d have fainted and died. I always find new thresholds, but I find it with stupidity and curiosity.
3 Likes
8/14/17 - Bw 220
Farmers Deadlifts
210 per hand x10
260 per hand x5
straps+ belt on
300 per hand x8
300 per hand x8
300 per hand x8 barely finished, hand tearing, weight wasn’t that bad
Shrugs
120 per hand x 30
120 per hand x 30
120 per hand x 30
Finished today with some abs. I’m SO sore still from the mile long yoke walk I did.
1 Like
8/16/17 - Bw 219
Log Clean and Press (clean every rep)
110x5,5
200x3,3
230x3
250x3 easy
280x1, k, failed the clean three times. 280 isn’t even close to a heavy clean. But you know, can’t clean a log w/ a belt+drenched in sweat.
280x1
280x1 lmao, nationals weight and I’m barely getting singles. My log is so weak right now.
Belt OFF
250x5 cleans and 5 presses
250x5 cleans and 5 presses
250x6 cleans, 6 presses, rested about a minute after the last one to catch my breath.
Yeah, strength and technique is down, but I’ve got some good strength still on the implement. Need to dial this in BADLY or one of my better events is gonna be diminished come contest time.
Worked up to 550 on yoke but couldnt even take a step with it. My right hip is so fucking destroyed and even walking normally hurts. My yoke muscles need more rest from the mile walk.
Face Pull
x30
x30
x30
x30
x30
1 Like
You’re a literal fucking monster on those sumo pulls, Vinny.
When do you do your next stronkman comp?
I have nationals in November, but that’s about it. Nothing in happening in the between.
Pretty reasonable. I feel like competing too often makes you just focus more on testing than building, and isn’t that good for longevity.
How do you think you’ll place in it? I have no idea what is good for a strongman other than the big guys probably want to be pulling in the 800’s and pressing/jerking 400+ barbells (correct me if I am wrong).
Yeah, that’s about right for most top tier HW amateurs wanting to turn pro.
I’m not concerned with placing, I just want to be the best I can be. (I’m certainly NOT winning). @Alpha in my opinion has the static strength to turn pro as a MW, just needs a liiiiiittle more time honing his skills with implements and gaining some more experience. Still though, he’s gonna be competing as a HW at nationals, so he gets major kudos for doing that. What a savage.
2 Likes
Does it get live streamed? If so, I’ll have to watch to see the crazy shit you guys do.
2 Likes
I’m not sure if it will, just because it’s arguably one of the most tediously (and painstakingly) organized contests in strongman, period. If I see that they’re doing it, though, I’ll let you know for sure.
8/19/17 - Bw 219
Front Squat
135x5,5
185x10
225x3
275x3
305x20 PR, and wow…20 rep front squats. Not much else to say about that.
Ab Pulldowns SS w/ windmills
x15/x15
x15/x15
x15/x15
x15/x15
x15/x15
5 Likes
8/23/17 - Bw 219, kinda tore my left adductor a bit trying to deadlift a few days ago while being insanely sore from squats. Just didn’t warm up enough. Feeling better alreaedy though.
Log Clean and Press (clean each rep)
110x5,5,3
200x3
200x3
200x3
220x6
220x6
220x6
Rested about 30 minutes…
Strict Overhead (barbell)
95x3,3
145x3
215x2
245x1
265x3
245x4
215x10
Side Laterals
x15
x15
x15
x15
Face Pull
x15
x15
x15
x15
1 Like
8/25/17 - Bw 220
Burpees to KB Swings
x15/90lb DB x 10
x15/90lb DB x 10
x15/90lb DB x 10
Yoke/Farmers Medley
180x60ft/120x60ft
360x60ft/170x60ft
450x60ft/210x60ft
500x60ft/210x60ft
500x60ft/210x60ft
500x60ft/210x60ft easy, feeling a bit shaky and off but not heavy
Probably wondering, hey vinny, that doesnt seem like much…what else did you do?
Okay, so I had to haul out all this equipment about 100 feet from my garage in between warm up sets. Then walk up and down a hill and blah blah blah. Also, ran 210 per hand up the drive way after everything. Very exhausting overall, but the working sets were easy.
8/27/17 - bw 220
Burpees to KB Swing
x15/40x15
x15/40x15
x20/40x15
Deadlifts (close stance sumo)
135x3,3,3
225x3
315x3
405x5
500x3,3 feels horrible, off balance
500x8
550x9, was poised to pull 10, and I might’ve had it but I was struggling hard on 9, plus it’s a PR anyway.
Sandbag Carry
200x50ft
260x50ft, this bag is extremely hard…holy fuck.
260x50ft Pick is easy but walking with it? nope. If I lock my hands around it, I can’t breathe, so I cant use that method. I literally have to just hold onto it because it’s so damn fat and compact (lol).
This also hurts my right knee.
200x200-50ft hard, forearms torn up 
My heavier bag is extremely girthy and solid so it makes for a very hard carry. The lighter one is loose and impossible to hold onto. It makes it so both bags are equally as difficult. Fucking hate it.
2 Likes
The joys of sandbags:
- Great posterior chain activation
- Awesome transfer over to real life scenarios
- Putting them back after a hard workout when they’re out in the middle of the street
Literally grabbed a dolly to put them on, only to realize the bag would sag and the belly would drag on the concrete thus ripping the lining. I ended up just walking the fucking thing back in.
The bigger bag, I actually rolled over a million times to move it. I got a great lat pump.
2 Likes
8/29/17 - BW 221
Log Clean and Press (clean every rep)
110x3,3,3
160x3
200x3
250x2 felt good
280x2 felt horrid
280x2 horrible! yay!
280x3 god awful, definitely my worst event coming in. I can viper a sub 250 log all day but once it gets to like 280+ my cleans with a belt are just plain bad.
Log (push jerks out of rack)
110x3,x3
160x3,3
200x3
250x5
250x4 massive lat cramping, just no
Strict Log
110x5,5,5
160x5
190x5
190x5
190x5
190x5
drop set
160x5 slow eccentric
110x5-6 slow eccentrics
110x5 slow eccentric
110x4 slow eccentric
Close Grip Incline (slow eccentrics as well on all sets)
135x15
135x10
135x10
135x9 fried
Band Pull Apart
x15
x15
x15
x15
8/31/17 - Bw 220 experiencing knee pain today, from all the carrying. I’m glad I hit a 20 rep set with 305 on fronts during this cycle because getting knee pain on a 225 front squat is demoralizing. At least i hit something nice recently.
Front Squat
135x5,5,5,5,5
225x3
225x3
Zercher Carry
180x200ft
180x100ft
280x100ft
280x100ft
280x100ft mostly seems to be about how long i can put up with the pain on my forearms and not being able to breathe as opposed to upper back endurance.
180x150ft
180x150ft
Zerchers GM’s
135x20
135x20
135x30
135x30
135x30 back’s smoked
Ab Circuit: Ab Pulldown SS w/ Lying Leg Raise and waiter walks
x15/x15/x40lb DB for distance
x15/x15/x40lb DB for distance
x15/x15/x40lb DB for distance
1 Like