Vinny's Strongman Log II

5/19/17 - BW 223…i ate too much. Also, got a weird muscle/nerve pinch thing under my left shoulder blade and my right ankle is STILL swollen, i really don’t know what I did to it or why it’s not healing.

Burpees to Pull Ups to KB swing Circuit (90 sec rest between rounds)
x15/x10/40x15
x15/x10/40x15
x15/x10/40x15

Beltless Pause FS
135x3,3
185x3
225x3
275x2 feels kind of heavy on the chest but very easy to squat, opposite of the usual…cool?
325x2 i have clarence kennedy syndrome, where i can only pause squat now, i don’t even know how to TnG now.
365x1
365x1
375x1
375x1
375x1
375x1 feels like my legs are gonna fall asleep when i rerack it, wooo!!! PR for singles, though still a babby front squat.

Step Ups (reps per leg)
45x15
45x15
95x12
95x12
95x12-15 very hard, went very slow and controlled on these instead of bumping up the weight and having shit form

Sandbag carry to Hammer Swings to Tire
200x100’/x20
200x100’x20
200x160/x20

^^ UP A GRASSY HILL IN 95f/35c HEAT FUCK. Summer <3

Also forgot to put the sandbag back on my final set, so when I was spent, i had to spend more. Pretty sure my erectors are made of twizzlers now.

Done.

5/21/17 - Bw 221. My lower back is pretty ow this morning. I definitely was not going heavy or hard. I did ignite my hamstrings though, as usual.

Deadlifts (double overhand, no hook)
135x8,5
225x3
315x3
405x3
500x3
500x3
500x3

GM’s
95x30
95x30
95x30
95x30
95x30

5/23/17 - BW 221

BTH Press (standing)
85x15
115x10
135x8
135x8 god im weak
135x6
135x6
85x15
85x20
85x13

Incline Pause Bench (wide grip today)
95x15
135x10
135x12
135x12
135x12
135x12

Front Raise
x15
x15
x15
x15

Lateral Raise
x15
x15
x15
x15

Face Pull
x15
x15
x15
x15

5/26/17 - BW 220, another week of gettting owned by front squats, though I’m actually feeling kind of sick this morning. Almost vomited after squatting on the warm ups.

Pause FS
135x3,3 quad cramping already…
drank some salt water

PAUSE HIGH BAR BACK SQUAT!!!Pause FS (no belt)
135x3
225x3/225x3
315x3/315x3

The high bar squats actually felt amazing, must be due to the comparison to front squats. I feel like I can throw on a belt and rep 500.

Step Ups (reps per leg)
45x30
95x30
95x30
95x50…yeah ouch :slight_smile:

Med Ball Crunch SS DB Side Bend
x15/90x15
x15/90x15
x15/90x15

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That makes me sick :o

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How high are your step ups set?

The step ups were only to like 8 inches during this session since I was cramping BAD.

Normally I step up to about 13-15 inches.

5/28/17 - BW 220, did this workout off of little sleep, still feelign drained and dehydrated

Deadlifts (close stance sumo)
135x5,5
225x3,3
315x3
405x2
495x3 feels fine and i loaded 585 but my body is just feeling beat up and kind of dehydrated so i went back down for some volume.
405x20 Ow.

GM’s
95x20
115x20
135x20
135x20
95x30

DB Row
100x15
100x15
100x15

5/30/17 - bw 219. May switch to push press for a cycle or two.

Push Press (axle)
125x3
180x3
215x3
belt on
265x3
285x3 god i suck
265x5 with a few to spare
250x7 thanks @deadlift for draining strength from my overhead and putting it into yourself…eternal sigh
235x7

CG Incline (pause at bottom)
145x12
185x8
220x5
220x5
220x5
220x5
180x5
180x5

Front Raise
x15
x15
x15

Lateral Raise
x15
x15
x15

6/1/17 - BW 223

Beltless Pause Front Squat
135x3,3,3
225x3
280x8
280x8
280x8
280x8 woot, not even that hard (was agony) baby

Step ups to 13 inches (reps per leg)
95x15
95x15
145x15
145x15
115x30

Walked with a 45lb barbell on my back up and down a grassy hill for about 30 minutes with a 1 minute rest at every 5 minutes. Fun.

Lying Leg Raise
x15
x15
x15

DB Side Bend
x15
x15
x15

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6/3/17 - BW 222. I did this workout with my lower body completely DESTROYED from DOMS. Can’t believe I pulled what I did in spite of it.

Conventional Deadlifts
135x5,5
225x3
315x3
405x3
500x3
500x10 PR for soreness, somehow didn’t tear or 'splode something during this given how sore.

GM
150x15
150x15
150x15

DB Row
100x15
100x15
100x15
100x15

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6/5/17 - 224 BW. I usually press thumbless on the axle but I’m trying today with my thumbs wrapped.

Strict Overhead Press (axle)
125x3,3
180x3
220x2
245x1 felt easy
265x2 i’ve done 3 with this weight, heh…still weak with or without thumbs
220x10 i’ve done 235x9 on a barbell fresh, I think I’m strong for a single I just believe when I load around 300 on my barbell, I get a little bit of whip from the initial push and maybe it helps the overall lift? Not sure, axle just seems so much heavier in the hands.
180x16
125x20 basically 3/4 reps by the last 5. Great shoulder pump though.

CG Incline (axle)
150x3,3
180x8,8
225x0…tried to unrack it and my tricep felt…precarious…

Paused CG Incline (pause at nose)
135x20
135x20
135x20
135x20
135x15

Uphill Barbell Walks
65lbs x 10 minutes
45lbs x 15 minutes
18lbs x 15 minutes

Finished it off by removing all weight and starting with a slow jog up the hill, then a walk down, and each time I jog I go faster until I’m at a full sprint by the end (lasted 6 minutes).

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I feel like sharing a quick thing I did in an hour to some T-naters friends. I am not good or a panty wetting shred god, just enjoy playing music on the side :slight_smile:

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6/11/17 - Adductor is strained so I took some time off. Came back today with pressing. BW 222

Circuit: Axle Press SS w/ DB Row
305x1/100x10
305x1/100x10
305x1/100x10
305x1/100x10

Push Press no belt
225x5
265x3
265x3
285x3

Strict Press
125x3
180x3
220x1
245x4
220x8
135x20
135x20

Some front raises and laterals

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6/13/17 - BW 219

Front Squat
135x3,3
225x3
275x3
365x1
405x1
455x1 felt easy
500x…0. I got stuck half way and gave it everything I had but just am not strong enough yet.

FS Rack Holds
505x10s
505x10s
505x10s definitely feel my thoracic spine compressing like a slinky lol

Step Ups (reps per leg)
135x20
135x20
135x20
135x20
135x20

Lying Leg Raise (pause at bottom)
x15
x15
x15

DB Side Bend
x20
x20
x20

This hurts to read.
I am sure you will get 500 soon!

Thanks, gonna be a bit longer but soon enough!

6/15/17 - BW 221

Burpees to Pull Ups (60 sec rest between rounds)
x15/x10
x15/x10
x15/x10

Deadlifts
135x3,3
225x3
315x3
405x1
495x1
585x1 hook grip, just wanted to work up to something somewhat heavy, didn’t feel great
500x5
500x5
500x5 plz kill me
500x5
500x5

GM’s
155x12
155x12
155x12
155x12

6/17/17 - BW 218, underfed and dehydrated recently, gotta get that up.

Strict Overhead (axle)
180x12
180x10
180x10
180x10

Slingshot CG push up SS w/ face pull
x20/x20
x20/x20
x20/x20
x20/x20
x20/x20

Buffet time? I know golden corral has all you can eat steak, and a soft serve machine. :wink:

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