7/15/19 - bw 215
Axle Push Jerks
135x5
185x3,3
225x3
245x3
265x3
305x3
Standing DB Press
55x10
55x8
55x8
55x8
Pull Ups
x8
x8
x10
x10
4 Likes
Guess who’s back?! 
Nice job, Vinny!
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Holy hell Vinny! Good work brother, and you made them look fucking easy! Hopefully I can get 300 overhead for a single sometime soon.
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Thanks. This is not nearly a PR for me but considering I’m out of practice a bit, and lack of a belt, pretty darn good!
You will get 300 very, very soon, btw.
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7/17/19 - Bw 215, kinda a random day. I felt like SHIT all day from not sleeping due to stress the night before, came home and took a nap then trained in 98 degrees.
Front Squat
135x3,3
185x3
225x3
275x2,2 these feel fine
365x1 dont feel right not using a belt…threw one on
365x2 way too wide of a stance, felt so heavy
365x1 brought my stance in, feels siginificantly better, but still shit
365x2
365x1
365x2
315x3 (3 second pause at bottom)
Elevated Heel and Narrow stance FS (about 2.5 in elevation and feet about 6 inches apart!)
275x5
225x5
225x5
185x8
185x8
135x10
135x10
135x10 oh god my quads. Probably the single most quad destroying exercise i’ve ever done. This is huge for me because I have a hard time activating my vmo.
Pull Ups
x8
x8
x8
x15
x15
Not a significant day for weights lifted, but just something for the books. My next pursuit is attacking my quads more in the front squat and working on tempo and frequency for the movement. This seemed to really peak my FS last time around (I think around mid-2018 I was good for 500 but pussied out and didnt go for it).
5 Likes
7/19/19- bw 218
Burpees to Pull Ups
x12/x10
x12/x10
x12/x10
Sled Push/Tire Drag Circuit
185x60’/x60’
185x60’/x60’
185x60’/x60’
Sandbag Carry
200x120’
200x120’ felt my first rib feel…dislodged. Not the same rib as before, this one is my first rib for sure.
200x120’ feeling really really easy and barely getting my heart going. This is in 100 Fahrenheit and destroyed quad doms! Very happy!
200x240’ not hard. This would have whooped my ass not long ago. Conditioning is on point.
3 Likes
7/22/19 - BW 216, my VMO’s are still sore from squats on wednesday so I did strict press today. I really had no idea how the session would go since my last strict press attempted ended miserably. I think I just was mentally overwhelmed by my shoulder feeling off, and although it’s not severely impeding my pressing, it’s really not good. My left clavicle is basically protruding and is out of placefor who knows what reason. Ken popped it in and showed me a DIY way of doing so, but I can’t remember how. Anyway.
Strict Overhead
135x5
185x3 feeling so explosive here
225x2 test drive, feeling unsure here about going up in weight.
225x7 way better than last time
225x5
225x5
Thrilled to hit 225 for 7 on the axle, strict. For sure a PR via comeback but certainly off my best. This MIGHT be a bodyweight PR.
Close Grip Incline Bench
135x8
185x8
225x6
255x4
drop set
255x6
225x5
185x6
135x8-10
dead
Lateral Raise SS with Band Pull Apart (I stray from the former exercise as they fuck with my shoulder but I went for it. Felt obnoxiously bad.)
3 rounds of 8-12 per exercise
done
2 Likes
7/24/19 - bw 216
Paused Front Squat, no belt
135x3,5,5
185x3
225x3
275x3
315x3
315x3
315x5 extra long pause at end. tough but still a bit conservative
Heel Elevated Front Squat (heels about 6 inches apart)
135x10
135x10
185x8
drop set
235x8?
185x8?
135x oh god why
Hard workout. I think I’m gonna focus on front squats a bit. See what I can get out of them for the next several weeks.
2 Likes
Nice work man. What are you weighing these days?
I am so fkn dumb sometimes. Just noticed the BW216 at the top of your post !!!
Thanks. Definitely on the lighter side. It varies from 215-220. I’m vertical dieting pretty hard atm, but my plans might be to get back to high 220’s and push for some PR’s as well as get into competing again. I have prospects to turn pro, though it might take some…sacrifice and recklessness. Not sure what that entails (I kinda do) but uhh. Yeah.
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By vertical diet are you talking Sten Efferding diet ?? Is that for fat loss or muscle gain or the magical both at the same time ?
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Yeah I am. Basically strength gain, and health optimization. It’s a pretty chill diet but it works for most people. Currently feeling better and noticing some body comp changes after 3 1/2 weeks. I’ve not lost any weight, but it looks like I have. Might be placebo. Not sure!
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Is it hard to plan around and stick too in terms of the food choices ??
I wouldn’t say I’m following it precisely, but definitely not rough at all. I was personally very ready and in need of a major diet change. Rice and beef/fish/chicken (primarily steak or lean ground beef most of the time), baby carrots, cranberry/OJ, and i’m kinda eating whatever greens i want with it. I’m also taking fiber supps at times and eating oatmeal and eggs for my breakfast meal. Usually about 4-6 whole eggs with oats and some fruit.
kinda sounds like my normal eating, just minus some fruit and the doughnuts !!
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7/28/19
Stiff Leg Sumo
315x8
315x8
315x8
315x8
Nordic HS Curl
x8
x8
x8
x8
x8
7/30/19
Push Jerks (out of rack, axle)
135x8
225x5
275x3
305x1
305x3
305x3
305x3
305x3
305x3
Close Grip Incline Bench
185x8
225x8
225x8
225x8
DB Row
100x10
100x10
100x10
Band Pull Apart
x15
x15
x15
x15
3 Likes
7/31/19 - bw 216, chill day, need to back off on the squats. Good news is my strength feels great, just have to be responsible and not push it so oftne and back off more.
Front Squat
135x5
225x3
275x3
275x3
275x3
Stone to shoulder (no tacky)
175x5
250x3
250x3
250x4
250x3 k, pretty fkin hard.
Not much footage lately. I deliberately refrained from filming lately as I don’t want to get caught in the “training solely for instagram” trap. Takes some discipline, but necessary.
4 Likes