T Nation

Vinny's Strongman Log II


#1005

@Spock81 Thanks friend, you too!

12/31/18 - 5 am squats. Mentally pretty down in the dumps for the workout today. I was sharply reminded of my ex existing due to an unwanted happening (lol) and it’s really not what I need at this time…at all. It’s like she’s fresh in my memory now and it sucks because I’m unable to clear my thoughts of her even though I’ve been doing great and not giving a fuck up until now. I don’t like bringing this up in a training log, but it’s been heavy on my mind…

Back Squat
135x3
225x3
315x3
405x1
500x1
500x2
500x5
500x5 ugly, almost collapsed due to shaking on the first rep, no fucks given. I think I’m taking more risks because of my mental state or something.

Either way PR weeeeeeeeeeeeeeeeeee.

Front Planks
+70lbs x failure
+50lbs x 60s
+50lbs x 45s
+50lbs x 45s
+50lbs x 45s
+50lbs x 45s

Did the planks in a short amount of time. Trying to increase my work capacity with these. I feel like this is helping my back honestly, even though after today I’m gonna be feeling like I got hit by a car.


#1006

Happy new year! I hope next year’s a better year brother :slight_smile:


#1007

1/2/19 @duketheslaya thanks dude, I wish the same for you my friend.

Strict Overhead Press
135x3
185x5
185x5
225x5
225x6
225x6
225x6

Glad to have hit these. Last rep on the final set was a major grinder. My overhead strength isn’t exceptional relatively speaking atm, just gotta keep working on it. Squat is doing well so of course that is siphoning from my overhead just because that’s how it always works for me…one lift gets really strong, one is good and the other is kinda lagging.

Seated DB military press
40x8
55x12
100x8
100x8
100x8 volume PR for recent
100x6
55x20
55x20

Front Raise
45x12
45x12
45x12
45x12

Band Pull Aparts
x20
x15
x15
x12 (green band for this set and below)
x12
x12


#1008

Pressing isn’t exceptional? I’d do just about everything I’d do for a klondike bar to rep 225 and 100’s on DB’s.


#1009

@strongmanbrett Hah, yeah, I mean for me it felt a bit slow and my pressing as a whole isn’t really improving so I have a different perspective on it. I think I need to adjust some variables, perhaps TuT to really build some more muscle in the upper body to get a bigger press.

1/4/19

Stiff Leg RDL’s (no belt)
135x15
185x15
225x10
275x10
315x10
315x10
365x10
315x20 no straps on this…pretty damn hard.

DB Row (no straps)
100x20
100x20
100x20 B R U T A L, not conditioned for this whatsoever. Need to work on getting my conditioning back, I had to drop the dumbbell on the 15th rep on the final set. Normally I can shoot through sets of 20 without a break.

Lying HS Curl
x15
x12
x12
x12
x12

Plank
+50lbs x failure
+50lbs x failure
+50lbs x failure
+50lbs x failure


#1010

1/7/19

Bench
135x5,3
225x3
275x3
315x3
315x3 wtf feel like I’m starting over on bench from zero. Have so much instability at the bottom. Think I have to train spoto presses or something because my strength at the bottom range is almost non-existent. It’s like I descend and it all feels good and in control till I get like an inch above my chest and suddenly the bar just explodes out of groove into a random direction.
300x3
300x3
225x22 recent PR, think I started with 16 from like november.

Incline DB Bench (Have not done this in so long, think I will do these more)
40x15
55x12
100x12
100x12
100x7 nothing left
55x15
55x15

Funny and sad that my seated DB military press is almost as strong as my incline DB bench. Don’t neglect your chest kids.

Incline DB Flyes
40x12
40x12
40x12

DB Shrug
100x30
100x30
100x25

Front Raise/Lateral Raise SS
x15/x15
x15/x15
x15/x15
x15/x15

Band Pull Apart (green band)
x12
x12
x12
x12


#1011

1/9/19 - Deloading on squats, very much needed, but I feel really good and not banged up at all really.

Back Squat
135x3,3,3
225x3
315x1
365x3
365x3
365x3

DB Sumo Squats
100x20
100x20
100x25
100x30ish
100x30ish jesus fucking christ this blew up my quads, great exercise

Pull Ups
x12
x12
x12
x12
+50lbs x 6 ugh weak
+50lbs x 7 bleh
x10

Plank
+50lbs x failure
+50lbs x failure
+50lbs x failure


#1012

Strong as hell in here, as always. Looks like a good start to the new year.


#1013

@littlesleeper Thanks. It’s been going really well and that’s more than I could have asked for by this time honestly.

Deadlifts (sumo)
135x3,3,3
225x3
315x5 no belt, felt fine, first time in a while not using a belt for 315 and it felt totally fine
405x6 belt on, eaaasy back=fine
405x6 same
405x6
405x10 just felt like repping it out, no issues, weight felt light, back felt a bit iffy toward the end which is why i cut it short. Could have kept going till like 20.

RDL out of rack
135x8,8
185x8
225x8
275x8
275x8
275x8
drop set
225x20
185x15

DB Row (super slow and controlled, no straps, pause at top)
100x10
100x10
100x10

Planks (started to air hump, for lack of better term, as I do these, seems to kill the abs more, of course)
+50lbs x failure
+50lbs x failure
+50lbs x failure


#1014

1/14/19

Strict Overhead Press
135x5
185x3
225x6
225x6
225x6
225x6

I did 1 set of 5 with 225 and 3 sets of 6 last time, so 4 total sets of 6 is an improvement.

Standing DB Press (one arm)
100x10
100x8
55x10 (slow controlled for this and below sets)
55x10
55x8
55x6-7

Overhead Pin Lockouts (bar at crown)
135x10
185x8
205x8
215x8
215x6
185x8

Overhead Isometric hold (bar at pins around 6 inches above crown)
x10s
x10s
xfailure
xfailure
xfailure Interesting…challenging and certainly different from anything I’ve done. Not sure if I’ll continue these.

Front Plank SS with Ab Pulldown
+50lbs x 45s /x12
+50lbs x 45s /x12
+50lbs x 45s /x12

BB curl SS with Face Pull
45x15/x15
45x15/x15
45x15/x15


#1015

1/16/19

Back Squat
135x3,3,3
225x3
315x3
365x2
405x3
405x3
405x3

5 Second Descent Front Squat w/ pause
205x5
205x5
205x5
205x5
205x5

DB Sumo Squats
100x15
100x15
100x15
100x15
drop set
55x15 ignited the quads, worked on right quad activation, since last week my left VMO was sore and my right quad was totally fine, not sore at all…

Front Plank
Bw x 90 seconds, no sweat here
+50lbs x failure
+50lbs x failure
+50lbs x failure


#1016

Dude, I’ve been gone since October, and catching up with everyone’s logs, and I’m sorry to hear about what you went through, but it’s good to see that you’re back strong at it again. I’ve never dealt with that particular demon, so I can only sympathize, but I have crawled myself down into some pretty dark holes for other reasons and I know how much effort it takes to come back to yourself, so I’m glad you’re making that journey. One day at a time, brother.


#1017

Appreciate that. Life moves on whether or not we’re ready for it.

1/18/19 - my cheap ass rack that i’ve had for 10 years finally fucking exploded so I ordered a new one AND a new bar. No more bent ass bar and jenky bench.

Floor Press
45x15
135x15
225x8
225x10
225x10
225x10 initially bothered my right pec but did some stretching and RC activation and it helped a great deal. Either that or just doing more sets alleviated the pec.

RDL
135x10
225x15
275x10
275x10
275x10 i’m so blown up today, i just can’t breathe, felt awful

DB Row
100x10
100x10
100x10 really easy, feeling stronger on these even though I’m dialing back on the reps, focusing more on tempo and control.

Plank
bw x 60s
+50lbs x failure
+50lbs x failure
+50lbs x failure

Easy workout. Trying really hard around times like these to dial back and give my body a rest. Sleep has been shit but that’s fine.


#1018

What rack and bar did you order?


#1019

Rogue 2.0 bar and some adjustable stand-alone bench from amazon that basically mimics the latest rogue bench but at a fraction of the price

**the stand-alone bench is going to be nice because i’ll be able to set it up in my rogue yoke/rack and bench there.


#1020

1/21/19 - 5 AM session, first time with new bar!

Strict Overhead Press
135x5
185x3
225x2
235x5
235x5
235x5
235x5
235x5 major grinder on 5th, glad to have gotten it though. Easier to press on a non-bent shit bar tbh.

Bent Over Row SS with Push Ups
185x10/x15
205x10/x15
225x10/x15
225x10/x15

Front Raise
40x12
40x12
40x12

Lateral Raise
40x10
40x10
40x10
40x10

Face Pull
x15
x15
x15
x15

Rotator cuff banded exercises as well, mostly focused on right arm. Finished.


#1021

Awesome press session man!


#1022

@duketheslaya thanks dukington.

1/23/19 - holy fuck this was a strong workout. SO happy with how it went, honestly probably the best workout i’ve had in over a year, seriously. Light back squats, high intensity front squats.

Back Squat
135x5
225x5
315x3
405x3
405x3
405x3

Front Squat
135x8
225x3
275x3
315x3
365x12…PR! might have been 13, not sure but calling it 12. First time front squatting over 225 since probably September?? Unreal.

DB Sumo Squat (slow and controlled)
100x15
100x12
100x12
100x12
100x12

Plank
+50lbs x 30s
+50lbs x 30s
+50lbs x 30s
+50lbs x failure


#1023

1/25/19 - weighed myself for the first time in months. 224.

Bench Press
135x10
185x5
225x5
275x8
275x8
275x8 awesome

Sumo Deads off 1.5 inch mats
135x10
225x5
315x5
405x5
405x8

Incline DB Seal Row
40x15
55x15
100x12
100x12
55x15
40x15
40x15

GM’s
145x15
145x15
145x15
145x15


#1024

1/28/19

Push Jerks (axle)
135x5
225x3
275x3
315x3
315x3
315x3
315x3
315x3

Not great, not bad. The weight honestly just felt heavy and I felt like I was struggling to keep in a good position before and during the press. Been a little bit since I pressed anything heavy with leg drive so I’m not really concerned.

Incline DB Bench
100x8
100x8
100x8 err…need to get these to sets of 12 ideally, chest=lagging.
90x8
55x30

Laterals
40x10
40x10
55x8
55x8

DB Shrug
100x15
100x15
100x15
100x15

Bunch of arm wrestling bicep and wrist stuff because Devon Larratt is contagious and makes everything he does super interesting. Done.