5/7/20- Bw 233
Front Squat (no belt)
135x3,3
185x3,3
225x3
275x10
275x10
275x10
All 3x10 done in 4 min. Volume/TuT PR, though it wasn’t at my threshold of strength.
Farmers
120/hand x 200’
120/hand x 200’
120/hand x 515’ this put a fire under my ass, sheesh. Not too bad though!
All for today. Gonna smoked for tomorrow’s light deficit deads.
5/8/20 - bw 232
EMOM for 12 min 245lb axle 1.5 inch Deficit Axle Deadlift
These were ego crushers. I struggle to get tightness at the bottom+245 feels so so heavy today. I think I would have topped out around 405 for a single. I’d rather clean 225 on an axle for 10 reps than deadlift it LOL
Bent Row (wide grip) to chest
95x10
115x10
145x12
145x12 these are hard, and i’m honestly shot today. no energy, so sore from FS.
Staggered DB SLDL (both legs done on only first set, every other solely right leg)
40x12
40x12
40x8-12
40x8-12
Nordic HS Curl SS with Stiff Leg Sumos
x10/135x15 added stiff legs impromptu to curve the cramping nordics cause.
x10+5-6 with hip hinge/135x30ish
Brutal. Operation destroy my fucking lower body in full effect. Taking an opportunity to reintroduce high volume and intensity to low body accessory work while taking deadlifts slow.
5/12/20 - bw 235 (somehow fatter even tho dieting)
Push Press
95x5
115x3,3
135x3,3
185x3
225x3
275x3
300x3
300x3
300x3
Done without a belt and in under 5 minutes. Focusing on training variables other than volume and intensity.
250x3x3 2 min rest and pause at bottom of dip
Seated DB Shoulder Press
100x10
100x7
100x6
Banded Overhead Rack Lockouts
135+green/blue x 5
155+green/blue x 5
185+green/blue x 6 this was amrap for me here, band tension is pretty legit at the top
Band Pull Apart
x20
x20
x20
Your strict overhead is obviously strong as hell, but I have to say dude, your push press technique is fuckin’ on point. Watched a few of your videos - I’m only just starting to do more push presses, and I’m straight up at the point where I’d rather strict press for reps than push press, and get basically nothing out of it. Again, I need more raw strength there first and foremost, but actually getting something out of a push press is way harder than it seems.
I get what you mean 100%. The push press feels strange and lacking of power, but when you get it down right, you’ll find you can actually get nearly as much weight overhead with it as a push jerk.
At least for me this is true. I really wanna see if focusing on this for 6-10 more weeks will help my split jerk and push jerk. Have some lofty goals for overhead this year.
5/14/20 - bw 232
FS (no belt)
45x15,10
135x3,3
185x3
225x3
275x3
340x2
FS /90 sec rest
275x8x3, right knee started hurting during 7th set. Put a band around my knees for the 8th and it helped cue my glutes - no knee pain. Brings up the notion that I feel I am a glute/adductor squatter and it would take a remapping of my technique and body to squat “properly” at the cost probably losing most of my strength.
Farmers
120/hand x 50’
210/hand x 50’
250/hand x 50’
270/hand x 220’ easy work with this weight, farmers just feel so strong rn.
5/15/20- bw 230
Deficit Paused Axle Deads
135x8,5
185x3,5
225x3
300x2 these felt good, bit tough to execute “perfectly” but i’m essentially reteaching myself how to conventional deadlift
240x8x3 much much much much better than last session, and the deficit is a bit more this time. Really focusing on pushing my knees out super hard into my arms to “torque” the weight off the ground.
Bent Row (wide grip) to chest
95x8
115x8
145x12
145x12 same volume as last week, much easier.
Torso is roughly parallel to floor (or as much as my flexibility allows) only manipulating the shoulder joint/scapular)
Staggered DB SLDL (both legs)
40x15
40x10
55x8
55x8 solid
Nordic HS Curl SS with Stiff Leg Sumos
x8/135x10 i want to vomit
x10/135x15
x8 straight torso, x10 hinged hip, 135x15
5/17/20 - Bw 229
Strict Overhead Press
45x8,8
135x3
185x3
215x2
belt on
240x1
265x2 easy double, RPE was an 8 here.
belt off
225x3
225x3
225x3
All above sets at 225 are with 1 min rest periods.
Seated DB Shoulder Press
100x10
100x8
100x8 solid volume work for me
Banded Overhead Rack Lockouts (bar at crown, green and blue bands)
95x8,8
135x6
135x6
215x3 likely a PR
145x5 upright torso, very hard
115x6
95x6
BTH Tri ext
25x8
25x8
25x8
Concentration Curl
25x10
25x10
25x10
25x10
Band Pull Apart
x10
x10
x10
Lateral Raise
40x8
40x8
25x10
20x8-10
10x12-15
double @ 265
Compiling some PR’s for lifts, because I always find myself frantically checking through this log for reference - usually to no avail.
Current PR’s as of 5/17/20
Sumo DL: 675x1, 650x2, 585x3x5 reps, 455x20 (no belt)
Conv. DL: 640x1, 605x3x1, 550x6, 455x15 (axle), 500x11 (axle)
Front Squat: 480x1, 455x2, 405x5x5, 365x12 (amazed I did this wtf!), 305x20, 455x1 (no belt), 455x1 (belted, paused)
Back Squat: 530x1, 500x5x5, 365x22
Bench (lol): 400x1
Strict Press: 300x1, 290x3 (TnG), 275x3, 235x9, 225x11
Push Jerk: 375x1, 365x2 (out of rack), 315x4x5 reps,
Push Press: 365x1, 315x6
Axle C&P: 305x3
Log C&P: 300x2 (clean each), 280x3x3 (clean each)
Yoke: 665x50’ in 6.2 seconds
Farmers: 270/hand x 220’ w/ turn, 300/hand x 140’ w/ turn
Stone: 320 to shoulder x 3 x 1 reps, 320 one motion x 2
Sandbag: 275x290’
Front Squat (no belt)
45x8
135x3,3,3
185x3,3
225x3,1
275x10
275x10
275x10 SO easy, didnt pause at all on the last set, just pumped out all 10 in one motion.
Goal today was to work with the same volume parameters as last session. Idea is to conserve my body and “PR” on feel. All 3 sets were a breeze, plenty more sets and reps in the tank and no knee pain. This is the progress i NEEEEEEEEEED.
Axle Block Cleans
135x8,5,3,3
185x3,3,3,3
235x2,2,2
275x3
Suitcase Carry
90x a lot
90x a lot
90x a lot
Oblique Crunch
x12
x10
x10
Glad I hear you are still kicking arse mate
5/21/20 - bw 229
Pause Axle Deficit Deads
135x8,5,5
185x3,3
225x3
275x2
320x2
265x8x3, 1-ish min rest periods, tough.
Bent Row (wide grip) to chest
55x15
105x8
155x10
155x9 had to call it, biceps, with zero warning started screaming at me.
155 is too heavy for lat iso for me atm. I can row the weight a zillion times but lat isolation is a skill with heavy rows.
Staggered Single Leg DB RDL
40x8
55x8
90x6
90x6
90x6
Hip Thrust
135x12
135x12
Nordic HS Curl
x10
x8
x8
with bend at hip (hits outer-mid hammy by the knee more)
x8
x8
x8
SLDL
55x50+
Not happy with this workout. Things felt slow, and not as progress-indicating as I’d like. I have probably another month or two of light DL training before I actually do real weight.
5/25/20 - bw 231
Push Press
45x10,15
135x3,3
185x3
225x3
275x1
315xf didnt really lock it out, took it as a form issue and moved on to working weight
330xf…not even close. I guess I missed 315 due to strength today. Very strange considering I have done 315 for 6 before with another left in the tank. Shit happens.
Axle Block Cleans
135x8,3,2
185x2,2
225x1
275x5 Big PR, power felt amazing even on the last rep, the bar was caught in a shallow 1/4 squat. Surprised my grip held up.
Floor Press (dead stop, off blocks)
225x5
225x5
225x10 hit failure on 11
Rotator Banded Thingies
x15
x15
x15
Really crappy day. Sometimes I just have no idea why I failed to perform. I am beyond perplexed at how I could perform so well at one point and completely bomb anothr time. Bombing is one thing, but I missed the mark by a ALOT today. Failing 95-97% is understandble and can be chalked up to most things, but 90%? Should be doable on any day. It felt like my triceps had no power.
The only thing I can think of, is during my deadlift workout a few days ago, I mashed my calves on pvc for about 5-10 min before the session, and my triceps were cramping and super fatigued from holding my torso up. Not sure that would actually cause me to bomb a press workout days later, lmao. Idk.
Remember that a lot of crappy days add up to a great one. Just time and effort mate, time and effort.
Remember that fatigue accumulates, and when you get older (Sorry Vinny) it accumulates a lot quicker, the stronger you are the quicker it accumulates, and the more volume you push it accumulates a ton. You blow my mind because of how many high ass intensity workouts you can do and keep pushing more and more weight/volume. I’ve noticed a similar phenomenon (while it takes me much longer to do being younger and significantly weaker than you) but fatigue seems to ball up and then shit on you all at once.
Truth. The volume and intensity of certain training blocks definitely take its toll. Though, my age is definitely not a factor 
I’m only 26!
but yeah, that pretty much sums it up lmao.
hahaha, fair… always thought you were 30-early 30’s hahaha
Fk 26, I think I remember 26🤥
I’m not gonna lie, I had a good laugh here knowing how old Vinny is 