8/6/19 - bw 215
Strict Overhead
135x5
185x3
225x3
235x3
245x3
235x3
235x3
245x3 pretty damn good, probably a PR for low bodyweight
Close Grip Incline Bench
135x10
185x8
225x8
205x8
205x8
Pull Up
x10
x10
x10
x10
Lateral
x15
x15
x15
x15
Band Pull Apart
x15
x15
x15
x15
Good work mate, you gotta search out those PR’s anyway you can 
8/8/19 - bw 214
Front Squat
135x5
225x3
275x3
365x3
405x3
425x3 pretty much blacked out on this first rep, managed to grind them out though. not fun, and so hard.
Farmers Carry
120 per hand x 60’
180 per hand x 60’
260 per hand x 60’
260 per hand x 120’ + hold for time after. Pretty easy but burned the fuck out of my lungs by the end. happy with how smooth the picks and runs are without having trained these in a bit.
FS and Farmers
https://www.instagram.com/p/B06d2MmgUgx/
8/10/19 - bw 215, short accessory day, ankle is fucked for a bit from farmers. Need to take it easy.
Bent Over Row
135x15
185x15
225x8
275x6
275x6
275x6
315x8
drop set
225x10ish
135x15ish
Nordic HS Curl
x15
x10
x10
x10
x10
8/15/19 - had a piss poor workout on the 13th. My right ankle was so messed up from farmers that I couldn’t dip on my right leg at all and basically scratched the entire session because I was furious. I need to get this ankle sorted.
Front Squat (with oly shoes)
95x5
135x8
135x3
185x5
235x3
275x3
325x3 slow eccentric and just working on a higher bar position on the delts and using more quad. Easy set.
Stone to Shoulder
175x5,3,3
+tacky on hands (just a dab on each hand)
250x3
250x3
250x4
250x3
250x10 such a burner. Took the wind out of me for 5 minutes after this set. Potentially a PR.
8/16/19 - bw 216. Feeling beat up from stones but I opted for some deads. Baby deadlifts but completely raw.
Deadlifts (no belt, double over)
135x5,5
225x3,3
315x5
315x5
365x5
405x3
405x3
405x3
405x3
405x3 very slow off the floor but they were pretty frickin fast past mid shin, gotta start deadlifting more often
Nordic HS curl
x10
x10
x10
x5
x5
x5
x5
hammered these!!! love it!
Lat Pulls (pull ups but only using the lats and basically going through 1/5th the total ROM, zero bicep engagemet)
x15ish
x10ish
x10ish
x10ish lat pump without any pain in biceps, yum
It’s comments like this that I love reading on T Nation. You so called baby deads are 1RM or even beyond for others on here. But this isn’t said as some sort of brag it’s just exactly what they are to you. They’re light, they’re well under your max and as such you call them accordingly. For me it’s really motivating to see normal (I use the term loosely when describing people on T Nation) people who have worked damn hard able to just throw 4 plates on and manhandle the bar like I do with 2 plates. Good work Vinny.
8/20/19 - Bw 215
Push Jerks
155x5
235x3
265x8
275x8
275x9 wasn’t sure if i’d hit 8 let alone 9. Overall a volume PR in general, not just at a lower bodyweight.
Incline Bench
155x8
205x5
225x5
275x2
275x2
Pull ups
x10
x10
+50lbs x 10
+50lbs x 9
+50lbs x 8
x15
x12
Laterals
x15
x15
x15
x15
Band Pull Apart
x15
x15
x15
x15 (ish on all sets)
Thanks man, but I’ve got a long way to go to get back to strength.
8/22/19 - Bw 213 haven’t been eating a whole lot, and I need to put my foot down and start upping my calories. Idk why. Lazy. Very vascular PRs tho. I gained quad vein and lat vein, as well as a new bicep vein.
Front Squats
135x5
225x3
275x3
belt on
335x2
365x1
405x1
405x1
405x1
405x1
405x1 these were all pretty lame. I mean they felt pretty good but by the end I was seeing stars.
Stone to shoulder
175x5,3,3,5
250x3
250x3 easily the best these have ever felt. Insanely fast.
320x tried about 5 times but was stopped by my horribly cramping HIP. FUck you hip. For real. Anyway, I’ll throw this big bitch over my shoulder sooner than later.
I was able to one motion the 320 for reps the summer after nationals. I can’t do that now since my deadlift strength is just not at par yet, but I’d like to make this a goal for the near future. I think a 455 front squat (very soon) and a 320 stone to shoulder (very soon) are kinda priority atm. Maybe a 550 deadlift, or have i done that already? I can’t remember. 550-585 wouldn’t matter. I only want 675 conventional.
Just got back from NC’s Strongest Man. Had a funnn time. Met up with my brother who competed in his first contest as well as some old friends and familiar faces also competing.
Major shoutout to Ben Woods. I competed with him at nationals 2017 where he had a seizure on day 1, and finished day 2, then 2 weeks later tore his tricep off the bone having a seizure mid-overhead press. He also lost his eye and still continues to compete. Absolutely mind blowing how he manages to get up and gather himself to power through these absurd competitions again and again. I believe he took 3rd in 200’s which was enoguh to qualify but I am not positive.
Being one of Lynn Morehouse’s contests (sanctioned by Train Strongman), it was super heavy and it really tested the guys and gals. Also one of the major qualifiers for the Official Strongman Games. Big props to all who qualified. f
I will post some vids later.
Damn, thats pretty amazing to keep powering through when shit piles up like that. Monster of a mindset.
8/26/19 - bw 215
Strict Overhead
135x5,3,3
185x3,1,1
225x1
245x1
245x1
245x2
245x2
245x2
245x2
Seated DB Military
100x8
100x8
100x8
100x6 meh
Pull Ups
x10
x10
+50lbs x 8
+50lbs x 8
+50lbs x 7…wanted 8 so bad. Angry.
bw x a fuck ton
Incline Laterals
x15
x15
x15
x15
Band Pull Aparts
x15
x15
x15
x15
8/28/19 - bw 215
Back Squat
135x3,3
225x3,3
315x3
315x3
315x3
315x3
Bulgarian Split Squat (with band distraction inside of knee and towel underneat arches)
x15
x12
x10
+50lbs x 10
+50lbs x 7-8 brutal
Pull Ups
x10
x10
x12
x15
8/31/19 - bw 219 upped my carbs for the last 3 days and it has paid off massively. I’ve mostly just added 1/3 more oats in the morning and maybe 1/4 more rice to my meals. Todays session went amazing.
Deadlifts (conventional, all sets hook grip unless specified)
135x3,3,3
225x3
315x3
belt on
405x3 felt faster than 315
455x3 honestly the best deads have felt possibly all year. This meant a lot considering last deadlift workout was a massive fail.
455x3
455x3
405x3 straps on for this
405x5 straps, usually straps suck for me but they feel so easy now after such a long break
405x8
405x10 had probably 4-5 more. This is really strong for me considering my lack of consistent conventional
Another thing worth noting is the new bar i bought at the beginning of the year is a very stiff, thick, and aggressively knurled bar. Not sure if they shipped the wrong one (rogue), but I purchased allegedly had good whip and a moderate knurl. This one literally rips my hands so bad I HAVE to use straps after a certain point. I kind of like this though, I feel like if I get my hands on a whippy bar, it’s gonna feel so good.
Pull Ups
x15
x12
x12 hands are fucked
Nordic Hamstring Curl
x10
x8
x5 hamstrings cramping, i’m done, hah.
9/3/19 - BW 218 Bodyweight slowly increasing, feeling very lean and strong. I realized today that I need to be thinking more about my training with overhead. I am not thinking enough about structure and I need to find a way back to it.
Push Jerks
125x5
215x5
265x5
305x2
305x3
305x5
305x0 thought another set of 5 was gonna happen, noooope.
285x0 nope. Burnt
Paused Push Jerks (pause at bottom of 1st dip, got these from Licis but moreover oly lifters)
215x3
225x3
235x3
255x3 tough
235x3
215x3
Seated DB shoulder press
90x8 bleh, just crap. no juice.
55x10
55x8
55x5-8
55xamrap
55xamrap
40xamrap
Band Pull Aparts
x15
x15
x15
x15
x15
Done. DYING for an overhead PR.
9/5/19
FS
135x3
185x3
225x3
275x3
315x3
365x3
365x3.
365x3
365x3
belt on
365x3 really descending slowly and forcing my quads to take the brunt of the force for all these sets
365x3
365x3
365x3
Well that was a lot of front squatting.
Bulgarian Split Squat
x5 sets of till it became unbearable
Nice mate. And I totally get what you mean about Bulgarians and unbearable!!
So like one rep?
undersell of the fkn year right hear haha
@simo74 Yup. Screw em. In reality they’re a nice tool for practicing single leg nuances and figuring out just where i’m deficient or overactive in certain places.
@despade It was such a weird day. I was literally just running up to the rack and unracking it with no attention to detail or technical integrity. I performed the most atrocious front squats ever.
9/6/19 - Upper back and hamstring day
Bent Row (double overhand)
135x8,10
225x10
275x10
315x8
belt on
315x8
315x8
315x8 really hard by the end here, arms are a bit weak on the pull, lats feel super strong though
DB row (no straps/or belt)
100x20
100x20
100x20
The 20 rep DB rows of pain are back. I fucking love these. So good for arm and back strength; as well, amazing for pure gut checks. Goal is to do all sets and reps without putting the dumbbell down. Of course, without straps this is not easy. Fortunately, for the first time back it wasn’t that bad. I think I need heavier dumbbells, otherwise i’m shooting for 30 reps, and I’d like to just keep it at 20 because 30 sounds miserable.
Nordic HS Curl SS with Pull Ups
xouch/x10
xouch/x10
xouch/x10
xouch/x10