Yep. Literally that on every flip. It’s the most productive way to flip a tire, though. Also, I’ve flipped that tire for 5-6 years and felt absolutely no issues anywhere, maybe except biceps when the tire was slick and muddy, but none in the calf.
4/1/18 - Bw 223
Push Jerks (axle)
145x5,5
225x3,3
265x3
-Belt on-
305x5
305x5 happy with these sets
270x10 fought so hard for that tenth rep
I really wanted a set or two (three) more with 305, but that’s just not there lol. It feels light and very pressable on my chest but my triceps are just a bit behind my legs and core atm.
Overhead Rack Lockouts (bar at crown height)
45x10
95x10
135x13
135x13
135x13
Lateral/Band Pull Apart circuit
x15/x15
x15/x15
x15/x15
3 Likes
4/3/18 - bw 224
Front Squat
135x5,5,5,10
225x3
225x3
Stones
180x5,5
250x3 shoulders
320x8 extensions
320x6 extension
320x3 lap and extend each rep
320x5 singles with about 30 rest between each rep, re-tacky. BRUTAL. The laps are pretty easy but the extension became impossible due to too much ass blood and just general fatigue.
1 Like
Good lord.
4 Likes
4/6/18 - Bw 223
Conventional Deadlifts (all sets hook grip)
135x5,5,5
225x3,3
315x3
405x1
belt on
500x3
550x1 very fast today
605x1 not fast
605x1 ugly, back and hamstrings are just too sore from stones to pull this for more singles
GMs
85x30
85x30
85x30
85x30
Kinda had to go light on GMs just cause my back was fucking hurting from the worst 600lb deadlift ever done.
Stupid workout. I wanted a PR today even though I’m not even remotely peaked for deadlifts+sore. I’m kind of rushing my deadlift and I need to take a step back. Everything else is going well, so I gotta be careful.
2 Likes
Nice work, 605 is still 605 ugly or not.
4/8/18 - bw 224
Strict Overhead Press
95x5,5
135x5,5
185x3
235x3
235x7
Rack Lockouts
135x15
155x10
185x10
185x10
205x5
205x5
205x8
205x10 very hard
Band Pull Aparts
x15
x15
x15
x15
I really like the overhead rack lockouts, I’m excited to actually push those in the future. I hope they’ll yield some results for my press.
4/10/18 - bw 226
Front Squat
135x5,5,5
225x3 feeling very off, called it here
Sandbag Carry
260x200’ awful, not condtioned, but did it for fun anyhow
Zercher Thoracic Extensions
145x30
145x30
145x30
145x30
You call that fun !!! You need help !
1 Like
Yeah idk. I hate that stupid bag, but it made me beat like 70% of nationals on the husafell carry without touching one in my life, and it weighed 90lbs more than the bag itself.
4 Likes
4/12/18 - Bw 225
Meadows Row
25x15
50x15
75x15
100x15
drop set
75x12
50x15
25x15 great lat pump with no expenditure of my lower back
Pull Ups
x10
x10
x10
x10
Banded GM (stone stance for a big diameter, black band on the balls of my feet anchored at my crown)
x15
x15
x15
x15
I worked on pushing my hips through at the top with the GM’s and really going slow on the negative and exploding up. I feel really good after this session, my backs been annoying me lately.
1 Like
This gives me re-assurance. I have a similar event coming up, and was planning on just sandbagging it up. Glad to see how well it paid off.
Yeah man! Hard ass training sometimes makes you pretty damn good at nearly anything.
4/14/18- bw 225
Push Jerks (Axle)
155x3,3
225x3,3
belt on
265x3
315x2 easy
335x1 felt effortless, but a single can be deceiving…so trying again
335x2 missed it the first time and regrouped without racking it and got it for a double.
335x3 well okay, random day of axle PR
310x6, just BARELY missed 7, couldn’t stick the lockout, too tired.
Can definitely hit 7 or 8 fresh with 305, previous PR was 290x7 fresh.
Rack Lockouts (at crown)
95x15
135x10
155x8
205x10
205x10
205x8 failure
drop set
135x10 brutal, triceps are completely empty
Laterals
x15
x15
x15
x15
Band Pull Apart
x10
x10
x10
x10
5 Likes
4/18/18 - bw 224
Front Squat
135x5,5
185x3
225x3
275x3
315x15 meh, wanted 20, and totally had the leg strength to keep pumping it out but I could not breathe, at all. The lack of oxygen here was honestly unreal, could barely rerack it. Annoyed at this.
Did some abs and threw up.
5 Likes
4/20/18 - Bw 224
SLDL (no belt, double over)
135x10
135x10
225x10
315x10
315x10
315x12
GM’s
145x15
145x15
145x15
145x10
Band Pull Apart (i kind of like these more than pull ups at this point, the back pump is pretty real)
x15
x15
x10
x10
x10
x10
2 Likes
4/23/18 - Bw 224
Strict Overhead Press
45x8,8
135x5,3
185x3,3
235x2
belt on
255x1
275x1
300x1 ties a PR, and i’m weighing ~10lbs less than when I hit it the first time.
225x12 PR? I think by one rep. Last rep was an incline bench press but w/e
Overhead Rack Lockouts (bar at crown)
145x10
145x10
205x5
205x5
205x8 holy crap my triceps are struggling so much to finish the lockout on these
225x5, didnt think it was possible but i missed the j hook on the way down, god i’m stupid
225x4 failure on attempt at 5th
Band Pull Apart (light, higher vol)
x25
x25
x20
x15
8 Likes
Nice job and to think I was happy with my effort yesterday.
Dude!!! Crazy strong
@simo74 @duketheslaya Thanks guys, but I do not feel strong enough at all. Have a lot of work to do.
4/25/18 - Bw 224 honestly a really bad day mentally. I felt extremely groggy, light headed, and nauseous coming into this workout. I worked myself up to tears before my top set on fronts today because I knew i was feeling bad and the only thing that would bring redemption is if I summoned some kind of heroic will to push throuhg and fight for some kind of PR to bring good merit to the day. I did that, though I am not even close to satisfied.
Front Squat
135x5,5,5
225x3,3
275x3
325x1
belt on
385x1
405x6 PR technically, but didnt like the way the reps felt. I just was not physically primed for this workout at all. In hindsight I’ll probably look back and be okay with it.
Ab Pulldowns
x15
x15
x15
x15
DB Side Bends
x15
x15
x15
x15
4 Likes
Hey Vinny, Congrats on some recent pressing PRs. I’m looking forward to the day when I’m able to hoist 300lbs overhead.
A couple questions for you:
- From your log, it appears you rotate through 3 different workouts.
a) Front Squat with stone work, abs and side bends
b) Back work (deadlifts/variations, rows, GM,etc)
c) Press (Jerks, Strict, DB with laterals/pullaparts)
I was wondering if you have any typical progression built into this rotation, or more of a “go-by-feel” type auto-regulation? - Side bends pop up in your log often enough. I know Jim has recommended them in his older programs, but I’ve never done them religiously enough to know their value. What is their greatest value in your opinion?
Thanks!