Vinny's Strongman Log II

Training Training Logs
1666

2/12/21 - bw 240. I feel fatter than I look.

Pause Front Squat
95x6
135x5,3
185x3
235x3
305x2 feels lighter than previous sets, body is waking up
345x2
405x2

5 sec descent paused front squat
345x2
345x3 tough, but had a few more to failure

Right adductor is feeling a bit overworked. Not strained but certainly close to it. Need to be careful.

Bulgarian Split Squat
x8
x8
35x8
35x8

Planks
x45s
x45s

Side Plank
x45s
x45s

Iso Horizontal Band Hold
x60s
x60s

Good day. Fortunately those BSS’s didn’t aggravate my adductors. I probably should have rewarmed up or just not go quite so hard on the tempo squats for the first time. It will heal up fine but I might have to adjust or postpone deadlifts next week if it’s not 100% by then.

2 Likes
1667

2/15/21 - bw 238. A good and bad day today. I ended up tearing my left adductor during a back down set of deads and I feel shitty about it. It didn’t happen at during the concentric or eccentric, but at the top of the lockout. Instead of locking my knees standing straight, I locked them with a forward torso as I was speed repping the weight. BAD idea. It loaded the adductor abruptly and I felt it pull. Very minor injury and reoccurring injury for me, so it’s no sweat. I’m just sort of embarrassed I let this happen. Ugh. Should be 100% in a few weeks. Live and learn. I’m doing a good job restructuring to a cube-style training method, but I admittedly jumped the gun on Friday and pushed pause squats too hard. Certainly did not help my case for today.

Sumo Deads (off 3 inches)
135x3,3
225x3,3
315x3,3
405x3
495x3
585x3 conservative top set. Had 3 more reps in the tank.
405x15ish, tore the adductor when I tried to speed-rep the weight.

Incline Seal Row
40x10
55x10
100x10
drop set
55x12
40x8-10 brutal.

Called it here, obviously. Don’t do stupid shit and hurt yourself, especially on days that don’t warrant an injury, no matter how minor. Slap on the wrist, but feels like the face :confused:

1 Like
1668

Just out of curiosity, you ever though about running normal conv. deadlifts, for speed/technique through every training cycle very light ETC… and alternating between pushing your lifts that have good correlation to deads (I.E. SSB, FSQ, Goodmornings, Rows)

Just basically the concept of getting your deadlift stronger without actually pushing heavy conventional deads? You might have tried this already or are using that idea currently, thought it couldn’t hurt to throw it out there.

And once comp comes around you taper off all the other lifts and only run a week or two of heavy-ish conventional to get a feel for it.

1 Like
1669

I did the exact same thing with the exact same weight on a set of squats a while back, and for the same reason: moving too fast. You’ll bounce back, but it sucks.

1 Like
1670

Heal quick mate.

1 Like
1671

2/18/21 - bw 237

Strict Log
110x3,3,3
160x3,2
210x1
250x1
280x1
300x2 PR for strict press, regardless of implement used. Had 3 but called it. Literally no point going for a 3rd when I knew It was there. I have to attribute much of the power here coming from building my chest up and actually using it more during the press.

Incline DB Bench
40x25
40x20
40x20

Band Pull Aparts
x15
x15
x15
x15
x15

300x2 strict log

https://www.instagram.com/p/CLcwO4bAGPv/

9 Likes
1672

F**k me Vinny that is awesome.

1673

Great work, plus extra points for doing it topless!

2 Likes
1674

Absolutely insane! The speed on those was unbelievable

1 Like
1675

I have done this before to little avail, but truth be told, never in conjunction with my sumo training. I am very open to this now that you mention it. I think I might incorporate this into my next deadlift cycle. Thanks for the tip!

1 Like
1676

Jyeeeeeezus Vinny… at a loss for words here!

1 Like
1677

Looks like you are smashing it again Vinny. How’s the body holding up?

1 Like
1678

@simo74 Yeah, had a fruitful few training cycles since the bicep tear. Things feel great atm, aside from the adductor strain. I took a week off and I’m starting a new training cycle. Probably going to just do what I always have and start a volume phase, work into an intermediate phase, and then a heavy. This time, though, I plan to deload more, and perhaps for longer periods of time instead of just blindly deloading and resuming normally.

3/1/21 - bw 234 down a few pounds as I just don’t eat as much if I’m not training. Feeling good tho. Adductor is still a bit tender but certainly healthy enough to deadlift a bit of weight.

Sumo Block Deads (close stance off 3 inches)
135x10,8
225x3,3
275x3
315x3,3
365x6
405x10, ah, so easy. No pain, no issues. Smooth and concerted as opposed to the adductor tear set being ridiculously fast and fool hardy.

Stiff Leg Sumo
135x15
185x15
225x10
185x10
185x10 nothing difficult, just getting back into it. After a week off, going too hard makes for a very uncomfortable few days.

Pull Ups
x10
x10
x10

Hip Thrust
135x10
225x10
315x10
405x10
315x15, not really that hard, surprisingly

Incline Seal Row
55x10
55x10
40x15
40x15

And done.

1679

This seems like a good idea, but I too struggle with this one :grinning:

1 Like
1680

The fuck did I just see? You looked like you were toying with those weights mate.

1 Like
1681

@dagill2 Honestly idk how I went from hitting that number to the horrible performance today with split jerks. I guess taking a week off siphons from overhead more or something.

3/2/21 - bw 235

Log Split Jerk (out of rack, hard to even call split jerks, more like push jerks)
110x3,3,3 extra warm ups because it’s feeling horrible. Log actually pushed me off balance empty, never happens.
160x3,2 feeling like 200lbs
200x2
250x3 oof
250x3 oof x2
275x3 UGLY, shut it down vinny
275x3 possibly more ugly
250x3 just called it here, could have kept going with 275 but i would have accomplished nothing. Reps were shaky and my shoulders just feel like they’re not firing.

Slingshot bench
135x20,20
185x15
225x10
275x10
315x10 not a bad showing for really never benching flat with a bar

Giant Set: Tri pushdown, incline DB bench, standing chest flye
x10, 40x12, x10 x 3 rounds

Laterals
25x10
25x10
25x10

Rear delt flye
x15
x15
x15
x20

Poundstone Curls (secretly have been doing these for the last few weeks but not logging because I am embarrassed at how weak I am)
Axle x55 reps, I used to be able to do 100+ when I was 18-20 and trained biceps. My arms are wayyyy stronger than when I was young but the bicep itself has no capacity to handle such exertion, even with an empty bar. @T3hPwnisher Forgot how fun these are :sunglasses:

6 Likes
1683

Its really odd - I find the same. My curls are weak, even though my rowing has gone through the roof over the last year (respective to where it began).
I’ve just started to add in curls and my “theory” is if I can get the bicep up to something I can respect my rowing will improve further.

I’ve been meaning to ask - you do a lot of log off of blocks. Why is that and when / how do you practise cleans?
And how would you practice a log reps for time event?

1 Like
1684

Anything Derek comes up with is bound to make you miserable and strong, haha. He’s strongman’s Chuck V: a legendary athlete with not NEARLY enough information out there about him. I’m glad he’s doing a few more interviews these days, but it’d be so awesome to get more out there. Granted, he was offering coaching a little while ago, so I suppose there’s that.

1685

@carlbm Since I’m not currently competing, it’s hard for me to want to train cleans as they’re quite taxing on the bicep and back. As soon as I need to do them, I will add them in. For now, it’s just strictly out of the rack.

Side note, I used to be horrendously bad at log cleans. I really had no conception of the best method for doing it and so I couldn’t clean close to my actual max press. Nowadays I think there won’t be an issue, but who knows, maybe I’ll eat my words.

As for log reps for time, Ideally being 10 weeks out, I’d start peaking with low reps and heavy weight, ascending over 4 weeks. So it’d be like:

Week 1 Implying Log Clean and Press 330lbs/150kg max
270x3
270x3
270x3
Final set, AMRAP in 60 sec with 90% of comp weight

Week 2
280x2
280x2
Final set, AMRAP in 60 sec with 93% of comp weight.

Week 3
290-300x1
270x4x3 (set/rep)
Final set, AMRAP in 60 sec with comp weight.

Week 4
Deload

Week 5
270x4x3 (notice number of sets go up compared to week 1 while weight and reps stay same)
Comp weight x max reps in 60s

Week 6
280x3x2
Comp weight x max reps in 60s

Week 7
Work up to “max” single, for me it might be 320. Not a PR but close to my max. If it feels horrible, leave it. If it feels amazing, still, leave it and move on.

3xAMRAP with comp weight in 60 sec (kinda brutal, but I think this is winning mentality given that the weight is 80% of your max or less. If it’s significantly over, you might want to continue working high weight low rep schemes, but with a more consistent and slow ramping over the weeks nearing the show.

Week 8
4 sets of AMRAP with comp weight only, nothing heavier.

Week 9 Deload

Week 10, compete.

if cleans are an issue, hammer them in off-season, regardless of competing The reason I find them somewhat dismissable to train solely implying you are proficient at them is because they share a movement pattern with things like stones, tire flips, cleans, and really anything involving loading an object onto a platform. If you are good at those things, then it is transferrable to log cleans implying you know how to grip the handles and point the implement down in your lap already.

1 Like
1686

Thank you so much for this info. It’s really appreciated. I’m looking to enter an event that has log for time and always found then hard to train for. Do you train heavy or volume?
Looks like you have it down to an art.