In reality for me they are a nice May to make my legs hurt so much that no matter I sit, stand, walk or lie down after it won’t go away. They are the DEVIL 
So are you rowing with one arm, standing up and switching hands for 3 sets?
Back when I used to train at home, I would duct tape or use bands to add 10s to each side of the dumbbell. Then when I went to my first gym, I would drape a chain over the sides and figure 8 it around my wrist. Just throwing ideas out there to help add more weight without buying new shit.
Glad to see you back posting solid ass workouts again with less pain brother.
One set is two arms completing 20 reps. I do DB rows standing up with my hand on a mid-section height post of sorts. I don’t like the knee on the bench thing. I feel like it stifles my natural bracing and stability.
I did this once before but I just can’t be bothered these days. Thanks for the kind words though, I’m happy to be back myself, believe me.
1 Like
9/7/19 - Worked a bit of log today for the first time in a while. Felt very out of it but I worked nonetheless. Weighing about 218 atm.
Log Clean & Press
110x3,5,5
160x5,5
210x3,3,3,3 all a mix of split jerks, push jerks. Very awkward and not solid whatsoever.
Incline Bench
185x15
185x15
185x12
185x10-12
Rear Delt and done
9/11/19
Front Squat
135x5
135x5
225x3 this was one of those front squats that felt so perfect I wanted to cry.
275x3
325x3
325x3
325x3 all super easy sets of 3, greasing the groove
Quarter Front Squat (squat to high box, using this to overload upper back and quads but give hips and low back a break)
275x8
315x8
365x13 lovely, almost blacked out but this felt amazing
Bulgarian Split Squat
x10
x10
+25lbs x 10
+25lbs x 12ish
+25lbs x 10ish
Mostly focusing on tempo and control with these. I don’t wanna do a bunch of weight and feed an imbalance.
Pull Ups
x12
x12
x12
x12
9/13/19 - Worked some conventional today. I had 500 in mind for sets of 3 and it went well but I impromptu went to 515 to just say I finally went over 500 for more than 1 rep, as its been a while.
Deadlift
135x8,5,3,3
225x3
315x3
belt on
405x3
455x2
500x3
500x3
500x3
515x3 honestly these felt a lot worse than they looked. The last rep was out of form but it somehow looked really fast on camera. Weird.
Hip Thrust (single leg)
x10
x10
+40lbs x 10
+40lbs x 10
+40lbs x 10
Pull Ups
x10
x10
x10
x10
2 Likes
9/16/19
Strict Press (axle)
135x8
185x3,3
225x2
245x1
265x1
265x1
275x1 possibly a PR for axle. Major grinder.
Incline DB Bench
100x12
100x12
100x12 usually my pec feels fucky but this felt great. suuuuper pleased.
55x20
Pull Ups
x12
x12
x27
Single Arm Tri extension
x15
x12
x10
x10
x10
Band Pull Apart
x15
x15
x15
x15
5 Likes
9/18/19 - bw 219. Rotating some back squats in with fronts for a while now. Last time I trained my BS my front squat PR’d. I also enjoy low bar squatting as it transfers over to deadlifts. I think overloading my posterior chain with back squattiing is the primary reason it transfers over to everything else. FS is king but back squat is important and I think I neglect it too much. Last time I trained it was last winter.
Back Squat
135x8.5
225x3,3
315x3
365x10
375x10
405x10
Above sets blew me up bad. Nothing felt heavy which is strange and quite exciting. However, I was totally tapped after that last set of 10. I think my work capacity has gone to shit recently for squats.
Pause Box Front Squat
135x10
225x8
225x8
225x8
225x8 not fun, wished for death, but it’s complete
Pull Ups
x12
x12
x12
x12
3 Likes
9/20/19 - bw 219 Back and Hamstring. Kind of took it easy today as I’m completely destroyed from back squats. Still got some good work in.
Pull Ups
x12
x12
x12
x12
DB Row
100x20
100x20
100x20 major time under tension PR. Did all the sets in like 10 minutes total including rest.
Seal Row
100x10
100x10
55x12
55x12
55x12
Good Mornings
135x15
135x15
135x15
135x15
Have not done GM’s in a long time and I honestly enjoyed them though they definitely compress the spine a good bit.
1 Like
9/24/19 - I realized I have not deloaded in such a long time. I seriously need to begin doing this again. My body is just so beat up it’s ridiculous atm not to. That said, this week will be a much needed break. So nice to just not have to worry about lifting heavy, not just physically, but mentally.
Strict Overhead
85x20
85x20
85x20
85x20
Incline DB Bench
100x12
100x12
100x12
55x20
Band Pull Apart
x12
x12
x12
x12
9/25/19 - boring deload shit
FS
135x3
185x3
185x3
185x3
185x3
Sumo Squat
100x15
100x15
100x15
100x15
Pull Ups
x12
x12
x12
Lol, I seem to remember you saying you need it. So shut up and take your medicine !!! Lol 
1 Like
I better do my damn job, haha.
10/3/19 - BW 214. So my deload got rudely interrupted by the flu, or some wicked respiratory infection, idk. Put me out for 3 days, still have currently but it’s on the way out. Came back on leg day with some super light squats and lunges. I feel it coming…not much longer folks.
Front Squat
85x15
85x15
85x15 head hurting, called it
Lunge
40x10
40x10
40x10
40x10, might do these more, enjoyed them for once.
All for now. Ate a fuck ton to make up for lack of eating. Next week will be a new start.
1 Like
10/7/19 - Back from the deload and flu. Bw 218
Log Clean and Press
110x5
160x3
200x3,3
200x1 one motion, super easy, barely an effort. strength is there
250x2, one push jerk, one split. Felt very solid for first time doing log.
strict log
170x8
170x8
170x5
170x5
Overhead Pin Lockouts (bar at crown)
135x8,8,8
185x5
185x5
225x5
225x4
225x3
185x5
185x5
Laterals
x12
x12
x12
Band Pull Apart
x15
x15
x15
Single Arm Tricep Pushdown
x10
x10
x10
1 Like
First time doing log so I’ll just throw up a couple at 250 !! Nice work as always mate.
Yeah, first time since April or so, haha. I was on fire up until my rib dislocation. I was ready for a log PR, or just about. I am super excited to push it again!
2 Likes
10/9/19 - bw 218
Deadlifts (conventional)
135x5,5
225x5,5
315x3
belt on
405x3
455x3
475x3
475x3
475x3
Can’t say i’m too pleased with the deadlifts. They felt worse than my set with 515 about 3 weeks ago. It’ll improve but today is just one of those grindy days.
Beltless Sumo Block Pulls (bar at 12 inches)
405x5
405x5
405x5 v
I enjoy pulling from 12 inches. Seems to be a sweet spot where I can overload decently without fucking up my back.
SLDL
315x5
315x5
315x5
275x8
Literally destroyed me. Can barely stand.
GMs
45x15-20
95x15
145x8
145x8
Nordic HS curl
x8
x8
x5
x5
Hardest lower body workout i’ve done in probably like a year. Not gonna lie. Can’t wait to see how i feel tomorrow. By the way, I’m aware the weights moved in this workout are pretty pathetic. I’m only trying to get back to where I was in 2017, or since many things at once in my life all together funneled out of control.
3 Likes
10/15/19 - bw 218. Great beltless log session tonight. Actually hit some random one motions because I felt so powerful. I actually feel like my log has so much potential.
Log Clean & Press
110x5,5,5
160x3,3
210x3+2 one motions
210x2+2 one motions
220x4+1 one motion
Strict Log
110x8
160x6
170x8
170x6
170x5
Banded Overhead Pin Lockouts (bar slightly below crown)
135x8
135x8
135x7
135x6
135x5
95x6
Bent Over DB Rows (slow conc and eccentric, super challenging)
55x8
55x10
55x10
55x8
5 Likes
10/17/19
Back Squat
135x5,5,5
225x3,3
315x5
365x3
425x1
455x1 felt heavy but came up flying on camera.
Sandbag Carry
200x50’
200x100’
200x200’
200x275’ took pretty much everything i had. I am so unconditioned it’s sad. My goal is to hit 260 for 250 feet in the near future. I did 260 for 210 before nationals.
Today was a really strange day. I felt pain I have not felt in a long time. Although a 200 sandbag isn’t really a crazy feat, it took so much out of me to finish the final run. It has been a long time since I have pushed this hard on an event that causes so much physical pain in my body, that it really brought me to question just what I was doing. Did I really want to do this? And why am I doing this? Can I get back to where I was before? I have not answered this question yet.
2 Likes
10/18/19 - bw 219. Happy deadlifts. Today was to be a back accessory day but came in enraged and set on deadlifts for some reason.
Conventional Deads, double over, no hook
135x5
225x3
315x3
405x5
405x5
405x10 easiest 10 at 405 i can remember. Could have done 20 (yes, even double over).
Held it at the top for about a minute, maybe a bit more. Lets fucking GO.
Single Leg RDL (dumbblel)
55x10
55x10
100x8
100x8
100x5
100x5
55x10 B R U T A L
Nordic HS curl
x8
x5
x5
x5
x5
DB Row
100x20
100x20
100x20
4 Likes
10/21/19 - Plan was heavy log and strict log. Subbed log out for axle. I have not done an axle clean and press since probably 2016. Reason why? From day one I basically had found my future form with very minor details missing. I’ve ironed them out in the early days enough to where my form seems to hold up even if I don’t train it for a long time. It did feel awkward, and the first few sets with warm up weights involved some fumbling, but i got it down when the weight went up. As followed…
Axle Clean & Press (clean once, press away)
125x3,3
175x3,3
225x3
265x3
belt on
293x2
303x4
Strict Log
110x10
160x8
160x8
160x8 decent volume for me
Single Arm Dumbbell Press
55x12
55x10
55x10
55x10
Band Pull Apart
x15
x15
x15
x15
5 Likes
Moving 300+ overhead again Vinny… Gahdamn good work brother.
2 Likes