1/18/20 - bw 225
Burpees to Pull Up to KB Swing circuit (2 rounds)
x12, x10, 40x12
DB Row (no straps, all sets done without dropping dumbbell)
100x20
100x20
100x25 Snuck in 25 on last set per arm. Goal is 30 for all 3 sets by March. The benefit with these is arm, back and overall body strength+cardio development. I also love how challenging these are mentally to not let go of the dumbbells. Kind of like widow maker rows.
Bent Over Dumbbell Rows (no straps, these fuckin suck)
100x8
100x8
100x8
100x8
GM’s
135x15
135x15
135x15
Pull Through
x15
x15
x15
x15
2 Likes
1/20/19 - bw 225
Burpees to Pull Up to KB Swing circuit (x2 rounds)
x12, x10, x12 these were hard today. 31 degrees+shit cardio means I am set way back. A bit disheartening, but simply much more progress to make. Lets go.
Seated DB Shoulder Press
100x10
100x5…idk.
100x8 much better. Not hitting 8 or more on all sets really sucks. Reality is not every day will be the same. Ups and downs.
Log One Motions
110x5,5,5
160x3,3,3
210x3,3
230x5
230x6 in way under a minute. Comp weight being 245 shouldnt be an issue, only hoping the log is simialr to mine.
Decided I’m gonna hammer log training for this event. I have option for axle but this seems smartest considering I’ve spent 3-4 months training log leading up to this.
19 inch Axle rack shrugs (double overhand no straps, basically a rack pull with an explosive shrug)
135x10,x10
225x10
315x6
315x6
275x9-10, dont remember.
That’s all for today. Need to rest up for squats. May do sandbag as well.
https://www.instagram.com/p/B7jYpiDguJL/
1 Like
1/22/20 - bw 224. Not super happy withh this workout at all. Squats felt super good but I struggled tremendously with the sandbag. I could legit not pick it up. Not a strength issue, the bag is just inconceivably a bitch to maneuver. It just crunches in the middle, especially now that the damn top part of the bag opened and i’m just gonna leave it because it’s more difficult to carry LOL.
Burpees to Pull Up to KB Swing circuit 2 rounds
x12, x10, 40x10
Back Squat (no belt)
135x3,3,3,3
225x3,3
275x3
315x3
375x3
425x3 supposed to feel heavy; did not. No sweat though. This is probably for the best for long term.
Stone picks
175x3
175x3
175x3
Sandbag (i swear this bag is heavier than 260, haven’t properly weighed it in 6 years)
260x144’, trash, felt like giving birth to a sand baby, no lungs
260x204’ much better.
goals PR is 290ish ft i think with 260. Prenats it was around 270-280. Plan is to bring it to 350+ for March.
Called it, smoked, zapped, toasted, seared, flambe.
https://www.instagram.com/p/B7o7wd6ANXc/
2 Likes
1/25/20 - bw 225
Burpees to Pull Up to KB swing circuit
x15, x10, x12 x2 rounds
Sumo Deads
135x3,3,3
225x3,3
315x3,3
405x3,3
belt on
455x2
495x3
550x8 hook grip too, fckin ouch. A 9th would have taken A LOT out of me to get.
455x20 TnG+straps, belt came undone at rep 11. I was so fucking into it nothing could stop me from going more until my body failed. 20 was where I ended. This set is gonna leave me feeling pretty pooped for several days.
DB rows (no straps)
100x20
100x20
100x20
100x20 holy fuck volume PR especially considering post DL. I’m a freak.
GM’s (slow tempo)
135x15
135x15
135x15
5 hour session. I’m so done.
7 Likes
Holy shit. Great session!
1 Like
That’s an absolutely monstrous session dude. Great work!
1 Like
Thanks guys <3
1/28/20 - bw 224
Arm over arm tonight. Got a hold of 50 foot 1.5 inch rope, tied it around the front D ring on my truck and loaded 1000lbs on the yoke. Managed a solid arm over set up. I think i may sub out my truck for my 250 tire and rig something up. The truck is way too light. I mean after 8 sets tonight, it got me working, but mostly on technique. Need something to blow me up.
Aka load my tire up with 100lb dumbbells and draga that bitch.
Log one motions/clean and press
110x3,3,3
160x3,3 feeling like shit honestly
210x3 one motions, 2 presses
280x1 one motion PR, and 3 presses after! holy shit vinny, calm down!
Idk what compelled me to do this. I felt something in my bones. I didn’t even have an inner conversation. My brain was just zen, or stone cold numb. The weight loaded itself and I pr’d! yay!
Seated DB Military
100x8
100x8
100x8 fried
Called it here. Low back is beat up, and it’s 8 pm, soo…
7 Likes
Fuckin A vinny… 280 one motion? 455 x20 deadlift? Pardon my rudeness if I’m wrong but I think this is the strongest I’ve ever seen you. Fuckin animalistic vibes here.
@strongmanbrett i think you’re onto something… 
Thanks for enjoying my madness.
1/30/20 - bw 223
Back squat (warmed up to top set in 10 minutes)
135x10
185x8
275x5
415x5 sacrum squats, didn’t feel hard but my god my back=fucking kill me
Yoke
185x120’
275x120’
365x120’
455x60’
545x60’
635x60’ slow but everything felt pretty chill and o k a y (meaning i might die tomorrow from delayed onset yoke death i’m glad my cns can handle the weight 2 years after yoking
done.
2 Likes
2/2/20 - bw 225.
I got my sandbag weighed! I was positive it was 260 but got access to a proper scale and it’s 275lbs. I was really worried it was like 250ish. I knew it felt unusually heavy.
Clean Grip Muscle Snatch (was warming up with 135 for sandbag and did some snatches with cleean grip and it felt powerful so worked up)
135x3,5ish
185x1
205x1
225x1
Sandbag carry
275x90’
275x120’ kinda flopped here, took belt off and regrouped
275x240’ better than last session but still not 300’ like i wanted. Had a super busy and tiring day, so I can settle for this for a short time.
275x130ish died, just zapped at this point
200lb bag x shoulder and carry 100’ up steep driveway into garage, FML
Single Leg RDL
135x10
135x10
135x10
135x10
https://www.instagram.com/p/B8FUwwKgQUn/
5 Likes
2/4/20
Log C&P (no belt)
110x3,3,
160x3,3,3,3
210x3,3,3
230x3,3
250x3
250x5
250x5
250x5
250x3 strict presses
Seated DB Shoulder Press
100x10
100x8
100x8
100x7 volume PR for how exhausted i am
Inverted Row
x10
x10
x10
x10
https://www.instagram.com/p/B8KSjJNATXQ/
https://www.instagram.com/p/B8KThd2gslh/
3 Likes
2/7/20
18" deads
135x5,5,5
225x5,5,5
315x5,3,3
405xfailed this probably 4-5 times before figuring out how to lift this. Everything felt so easy before this.
405x10
405x8
405x5
315x5
225x30
225x20
225x20
Hypers
x15
x15
x15
x15
x15
18" deads…again
135x5
225x3
315x3 (feels weightless)
405x5…aaaaaand again. Managed 5 with a failure in between each rep. Cannot break inertia, but once it moves it feels empty in my hands. FML.
Really upset about this. Frustrated.
Spent 5 fuckin hours trying to figure out how to leverage 405 to make it easier off blocks. No luck. I am deloading so fucking hard this week. This session slapped me so hard in the mouth I’ve become incredibly pessemistic toward the rest of my 5 weeks leading up. Part of me feels like I peaked too early, other part of me is telling me I just need a week off heavy shit and ramp back up one more time.
Next session for deads will go much better, i believe it. I’m gonna pull in excess of 750 at the contest.
2 Likes
More than likely you just need a week off the heavy shit man, just a bad training day, take it with a grain of salt brotha;) you’re gonna kill the comp period.
1 Like
Most likely. Thanks for the words.
2/10/20
Log C&P
110x3,3+5 one motions
160x3,3+3 one motion
210x3,+3 one mot
230x3
250x7 in just over 60 seconds. Definitely a PR. I wasn’t even going for speed - I mean, I was going fast, but I can definitely get 7 in 60 seconds. Might get 8 if i throw one motions early.
Log Incline ( I do not do this movement much, if at all, but I felt like it might be good to add just for some more mileage under the log.)
110x6,10,15
160x8
160x8
180x8
210x8
220x8
Banded Overhead Lockouts pause at halfway (bar at forehead height)
95+green/blue x 8
135+GB x 5
135+GB x 5
155+GB x 3
175+GB x 2, heaviest I have ever gone on this.
Band Pull Aparts
x15
x15
x15
x15
Feeling a bit better, but I am still going to be very cautious with my low body events this week. Log just felt so good in the warm ups.
I have a lot of strength ready, I just need to dial it in and stay healthy. I will bring this shit together.
https://www.instagram.com/p/B8ZmcX4F6TR/
3 Likes
On god, 18” is the worst height to pull from. Nothing budges so you feel like an asshat and when it decides to budge, you’re pulling so hard it comes up weirdly fast that you get thrown off. 10/10 would rather pull from a massive deficit than a higher starting point.
Also, solid pressing coming from you as always, but even stronger than usual? Seems like your overhead strength is gaining at an insane rate these days.
1 Like
Yeah, it beat me down pretty good tbh. I was beyond upset, but I know what I’m capable of on it with a healthy body. I need to take this next month more serious and stop playing games. For me, it’ll be a balancing act of training it enough to get stronger, but not too much to get hurt.
Also, thanks, my pressing has been really coming along lately. I remember saying maybe last year that my press hasn’t increased in years. It certainly is stronger than ever. Combination of a lot of shoulder pressing with heavy dumbbells, to insane lockout overloads with bands, to just hammering log clean and press and getting my entire body as a unit stronger.
2 Likes
It’d been years since I did dumbbell overhead so I decided to try them last week since my left shoulder is pretty beat up because of you. Man I have some work to do. Haha
1 Like
2/12/20 - bw 222
Back Squat
135x8,8,8
225x8
255x8
Sandbag
200x100’
275x100’
275x255’ better than last sesh but still felt awful. Pick felt weightless which is fucking amazing.
Yoke (no belt)
185x100’
275x100’
365x100’
575x100’ really easy, comfortable, no issues.
I know I was supposed to deload, but I felt good today. Didn’t push it that hard. Pretty modest workout.
1 Like
2/14/20 - Welp, more sandbag.
SLDL (Dumbbells)
80lbs x 10
80lbs x 10
80lbs x 10
Sandbag
275x100’
275x100’
275x320’ all time PR, i will probably hit 400 feet before comp. LETS GO.
Arm Over Arm: Instead of my truck, I rigged my 250lb tire with 50 foot rope and pulled it. Way harder.
x50’
x50’
x50’
+40lbs x50’ holy fuuuck this was hard.
x50’
2 Likes