Vinny's Strongman Log II

Training Training Logs
1646

1/4/21 - Happy new year. Man, time is flying by. Not sure what I’m doing atm, just doing.

Deadlifts (stiff bar, mixed grip)
135x8,5
225x5,5
315x2
365x2
405x6

DL Negatives
405x13 seconds
405x13s, failed 15 seconds. Just kinda rushing - or not strong enough.
315x15s, x3x3 normal reps

DB Row
40x15
40x15
55x10 slow tempo

BB Shrug
185x15
225x15
225x12

Hip thrust
135x15
135x15

Nordics
x A lot. One set of these because I don’t wanna fuck myself up too bad

Took 5 days off of training so the volume is sort of underwhelming but it will certainly be enough when I feel it tomorrow. I have to focus up now. Have to rebuild.

1 Like
1647

1/6/21 - Bw 226. Restarting this whole thing, day 2. Back on track with diet and warm ups. Like, actually spending quality time loosening up and getting my body firing. I think my glutes are responsible for flexion intolerance of my spine. Back is sore from deads :frowning:

Strict Log
110x6,6
160x6
180x6
190x6
200x6 felt really light but my endurance is certainly down. By rep 6 I was a bit shaky but really even then, light work. Strength is there still.

Floor Press
135x10
185x10
225x8 tough, called it

Seated DB Military
40x15
55x15
55x12
drop set
40x10ish

Tricep Kickbacks
12x10
20x10
20x10

Laterals (green band)
x12
x12
x10-15
xpain

Rear Delt Flye (band)
x15
x15
x12
x10
x8-10

3 Likes
1648

1/7/21 - bw 228

Front Squat
135x10,3
185x5
225x3,3
275x3
315x1
365x8 solid set, had a few more in me to failure
315x8
315x10

Bulgarian split squat (oly shoes+standing on inch plate to elevate heel more)
bw x 15
40lbs x 12
40lbs x 10
55lbs x 8
55lbs x 7

Planks
x45s
x45s
x45s

Lateral Core Hold (band)
xrandom split jerk motions x 3 sets

3 Likes
1649

365 x 8 is huge bro !!! Wow

1 Like
1650

Thanks fren :slight_smile:

1/11/21 - Bw 230. Admittedly been eating like a 1000 calorie surplus (quality foods, promise :D) in the last, idk, week? Certainly helping me feel and look stronger. I like it. I came up with the idea of trying to deadlift once a week, but rotating sumo with conventional. Not sure how the parameters will go, but generally I will be acclimating some in the next week or two, then introducing some set/rep volume work. Ultimately leading to a PR on either sumo. conventional, or both sometime in the next 3-5 months. Shall see.

Sumo Deadlifts
135x3,3
225x5
315x3
405x2
495x6 double overhand, no hook grip. Feels stronger this way but it won’t last with heavy weights. This felt okay. Had plenty more reps in me but this was a good top set for now. A bit sluggish in the bottom position.

Stiff Leg Sumo DL
225x8
275x6
325x6 feels great during, but back feels a bit fucked for 3 seconds walking off/taking belt off

Nordic HS Curl
x8
x8
x8
x6-8

Incline Seal Row
40x15
55x10
55x10
90x8
drop set
55x8
40x6-10

DB Shrug
90x20
90x20 shoulder hurts for some reason, too much acoustic guitar playing, idk

BB Shrugs
135x10
225x10
315x10
315x10

Hip Thrust
135x10
185x10
185x10
225x10

4 Likes
1651

1/13/21 - bw 232

Log (out of rack)
110x3+3 strict+3 split jerk
160x3+3 strict
210x1
250x1
300x1
345x1 small PR but the last time I hit anything over 340 was in 2015. To hit this so impromptu is a big mental PR.

Strict Log
200x5
250x5
250x4
250x4

DB Incline Bench
55x10
100x8
100x8 fuck im so bad at these lol
55x10

Overhead Banded Rack Lockout (bar at crown)
135+green x 3x10

Tri Push Up
x10=stopped because these irritated the muscle a bit much

Laterals
40x10
40x10
40x10

Banded Rear Delt Flye
x4xpain

345 log

https://www.instagram.com/p/CJ_5zSmAkbi/

5 Likes
1652

1/15/21 - bw 231, took it easy on front squats but added a variable to keep it challenging enough to keep things moving in the right direction, but give my legs and back a break.

3 Sec Pause Front Squat
95x3x3
185x3, 2
235x2
275x3
330x3
330x3
330x3

Bulgarian split squat
x12
40x10
55x8
90x6 (left leg only)
80x8
40x15ish (right leg only)

Lateral Core Hold (band)
xa lot

Strange Banded Plank
x3x6-10 reps

3 Likes
1653

1/18/21 - bw 233

RDLs
135x10
225x6
315x6
405x6 gross
495x1 felt heavy and slow, no thanks
405x10 sloppy finisher, double over no hook though so I guess that’s cool

Farmers
170/hand x 150’
170hand x 200’
120/hand x 300’

DB Row
100x20
100x20
100x20 whoo bicep had no issues!

Nordic HS curl
x10
x8
x8
x8

Pull Up
x10
x10
x10

Hip Thrust
185x10
185x10
235x10
drop set
185x a lot
135x it hurts to live

1/20/21 - bw 234

Strict Log
110x3,3
160x3
210x2
250x1 felt out of the groove, hands feel off in my hands
270x2
270x2 easiest double at this weight ever. Had 4 here.
270x5 wow, huge set. Definitely an intensity PR.

Sorry I didn’t film! Got very into this session. I was down due to having a reality check from the deadlift workout. I need to be more serious with how I train it. I am so beat down from trying to deadlift more (and conventional at that, which i have bad history with) and it’s like i’m expecting to just caveman my way to a PR deadlift. I decided I’m going to train sumo ONLY and start from blocks and overload myself in a way that has served me in the past. I’m going to try to emulate the years of training that got me to a 700ish sumo/650 conventional.

Incline DB Bench
40x10
55x8
100x10 really happy with this, felt sort of easy by 10 and everything was in the pocket
100x9 had 10 but the 9th felt off
100x8 last rep paused. Great set.

Goal on incline DB is to avoid tucking my elbows excessively which basically bypasses my pec weakness. I’m not going super far out but definitely more than usual. Much better chest recruitment.

Tried some rack lockouts but my right shoulder was hurting at the RC. Nothing major, maybe partially stressed from farmers/pullups/DL

Skullcrusher
45x15
65x10
75x10
drop set
65xamrap
55xamrap

Lateral Raise (band)
x10
x8
x8
x8

Rear Delt Flye
x15
x15
x10
x8-15 idk

3 Likes
1654

1/22/21 - bw 235, little bit more fluff on me after some nice carb loading. Pushing squats today.

Front Squat
135x3,3,3
225x2,3
275x1
365x1
405x5
405x5
405x5
405x5
415x5 holy shit, 5x5 PR. Absolutely horrifying being under the bar. I just felt my body signaling to me “bro, you’re drained fucking rerack it”. Kept thinking to rerack it but i’m too stupid. Do not be like me!

Called it here. Short and…very sweet haha.

https://www.instagram.com/p/CKXcWHZglkP/

5 Likes
1655

That was amazing dude! Great job.

1 Like
1656

Thanks man. I actually really missed max effort heavy volume squats. Makes you feel aliiiiive.

3 Likes
1657

1/26/21 - bw 233. Deloading. Yes. Deloading.

DB Row
40x15
40x15
40x15

GMs
135x15
135x6 these actually aggravated my back a bit. Nothing major just some floating pain.

Lying Hamstring Bridge
x5x a lot

Nordic HS Curl (blue band)
x10
x8
x8
x8

Atlas Stone Plank Thing (one rep pushin the stone out about 3 inches of rotation)
x5
x3-5
x3-5 i have such a hard time not buckling out of neutral spine into extension.

Isometric Horizontal Band Holds
x3x1 minute

Everything feels like shit today. Pretty normal honestly. T

1 Like
1658

1/28/21 - bw 234. Deloading pressing. Right shoulder is a bit impinged from overdoing a lat stretch.

Log (split jerk out of rack)
110x3,3,3
160x5
160x3
160x3

Pull Up
x5
x5
x5

Incline DB Bench
40x12
40x15
40x20

Hammer Curl
40x10
40x10
40x10 left, x10 left

Laterals
10x20
10x20
10x20

Rear Delt Flye
x10
x10
x10
x10

1659

1/29/21 - bw 232

Plank
x60s
x45s

Side Plank
x30s
x30s

Dead Bugs + variants
x yes x yes

Front Squat
95x10
145x8
145x8
145x8

Bulgarian Split Squat
Bw x 12
Bw x 12
Bw x 15

4 Round Conditioning Circuit: 50 ft 185lb Zercher Carry, 15 Sledgehammer Swings to Tire, 15 Burpees

I gotta start doing this shit more often, man. It sucked.

1660

Now that sounds interesting… hehe :wink:

1 Like
1661

2/1/21 - bw 231

Front Plank
x60s
x45s

Side Plank
x30s
x30s

Sumo Deads off 3 inch blocks (hook grip all sets)
135x3,10
225x3,3
315x3,3 man, this felt INSANELY good
405x3
500x5
500x5
500x5 best and easiest set. Focused on a lower belt position, and dropping my hips to close to parallel and starting the pull with lat tension removing slack.

Nordic HS curl
Blue x 8
Green x 8, cramping, moving on

DB Row
100x20 not fun
100x20 flatlining already, not good
100x20 suffered hard on this, historically didnt do 100x3x20 much after deads, usually on it’s own day. Certainly harder after pulling.

Nordics Resumed
x8
x5 hamstring feeling weird+crampy. Not liking it, so called it.

Crunched on time today, calling it here. Decent session, just wish I hit more volume on accessories, but whatever.

1662

2/3/21 - bw 236. Right shoulder is a bit impinged still, kinda hurts but not really. Glad I’m not doing strict today, though I don;t think it would matter much. Only like a 3/10 pain at most.

Log (out of rack, split jerk)
110x3,3,3
160x3
210x1 freaky speed, beautiful execution, no need for more than a single based on that rep
250x13 PR, had 14 for sure but I was getting into some awful positions with my spine flexing to get under the bar. Very happy with how easy this felt!

Incline DB Bench
40x20
55x8
100x12 easy
100x12
100x8 called it a rep short. Hard to refrain from going for 9 but the rep is just getting too shaky.

Big improvement on incline bench. I am a piss poor bencher relative to my overhead at the moment, so it’s nice seeing numbers go up.

Skullcrusher
45x15
55x10
65x10
drop set
55x6-10
45x10+weird close grip bench thing i stole from antoine vaillant, INSANE tri pump

Lateral (green band)
x10
x10
x10 vomit inducing, too much intraworkout :stuck_out_tongue:

Barbell Curl
45x15
65x12
95x8
65x15

Rear Delt Flye (standing, band)
x15
x15
x15

250xthousand

https://www.instagram.com/p/CK1zng5gZGK/?utm_source=ig_web_copy_link

3 Likes
1663

2/4/21 - bw 237

Front Squat
135x3,3,3
225x3
275x3
315x12 probably could have busted out 20 here.
315x12
315x12 god this sucked. Cardio is just behind, but the last rep wasn’t too bad.

Sled Drag to Hammer Swings: 3 rounds, 50 ft drag, 10 swings, 1 min rest

Bulgarian Split Squat
x10
x10
80lbs x 10
80lbs x 10

Plank
x45s
+45lbs x 30s x 3

Horizontal Band Oblique Twist
x10
x10
x10

2 Likes
1664

2/8/21 - bw 238. Fat. Heavy pressing, heavy singles.

Strict Log Press
110x3,3
160x3,3
210x1
250x1
270x1
270x1
270x1
270x1
270x1
270x1

Smooth sets. Had some strength left for a double even on the final set. Really strong for me! Just need my deadlift to follow the same trend :smiley:

Incline DB Bench
40x15
55x10
100x8
100x12
100x12
100x12 volume PR. Strength came quickly on these over the last few weeks, really enjoying hitting more chest for a change. Subscribed too much to the idea that I need to be insanely specific to the main lift (log, axle) to really get anything oiut of accessory movements.

Skullcrushers
45x15
65x10
75x10
95x10
drop set
75xdead
65xlol
45xhelp

Laterals
40x10
40x10
40x10

Band Rear Delt Flye
x10
x10
x8
x8

Shrugs
120 per hand x 50
120 per hand x 35 gassed

1 Like
1665

2/10/21 - bw 237. Solid but conservative session for posterior chain. I just let off the gas a bit

1 Arm Axle Row
55(DB) x 15
90(DB) x 6
95x10
125x6
145x10
drop set
125x10

Staggered GMs (reps per leg)
135x8
135x8
185x8

Incline Seal Row
40x12
90x8
90x8
40x10

Hip Thrust
135x15,8
225x6
275x10
315x8
405x15 Toshiki Yamamoto inspired lol. Not hard at all. 15 was basically failure from glutes fatiguing. Hamstrings could generate more reps but not many more.

Pull Ups
x15
x14
x10 empty.

Fun day.

2 Likes