5/20/21 - bw 236
Strict Log Press
110x3,3
160x3,3
210x2
250x6
250x6
250x6
250x6 what the…sometimes I genuinely impress myself. Should be hitting 360 on the log in no time
One Motions Log Clean and Press
110x10
110x10 just some familiarization and cardio
Overhead Racklockouts (crown height)
225x8
225x8
225x6
135x20
Skullcrusher/Laterals/Flye Giant Set
45x15/x10/x10
65x15/x10/x10
65x15/x10/x10
Reverse Flye
x15
x15
x8
x8
x8
Vinny you got any comps coming up? Are comps back on over they yet?
@simo74 I’m thinking about the Super Series qualifier for Clash on the Coast next year. Maybe I’ll find a smaller show in the meantime soon to get some practice/confidence in. Maybe nationals as well if I can qualify.
5/21/21 - Bw 234
Back Squat (high bar)
135x3,3,3
185x3,3
225x3
315x3
405x3
405x3
405x3 smooth, easy, just building confidence back on back squats
Yoke (drop and repick after 30 sec rest)
185x40’, x40’
275x40’, x40’
365x40’, x40’
455x40’ x40’ in about 4.4 seconds, huge improvement from last week and no belt this time.
455x40’, x40’ about 4.5
545x40’, x40’ actually feeling worse with a belt which is weird. About 4.8
Bulgarian Split Squats
x15
x15
+50lbs x 10
+80lbs x 12
+80lbs x 12
drop set
x20
Planks
x60s
x60s
x30s yikers, cramping and just a sad showing
x45s better, just tired
5/25/21 - bw 237 really bloated and not feeling well for this workout at all. I woke up with vertigo after swimming, so that’s great. Idk what’s going on, think my ear drum is ruptured or something and water must be getting in causing issues.
Sandbag Carry
200x80’ busted the bag, but liner still in tact. Fuck that bag anyhow, it’s literally 10x harder than the 275.
275x80’ this was brutally hard, feels like i cant get down into position. I feel like Robert Oberst trying to deficit deadlift off 5 inch blocks.
285x80’ this was way better
285x80’ and last set was best set but still not feeling good. I just feel like I have no power in my glutes/hamstrings. Normally this bag is challenging but not that challenging.
Worth mentioning today was the first day training in 91f/33c heat with high humidity. Harsh welcoming back into summer training.
Sled Push/Tire Swing/Sled Drag medley for 60’ distance, 3 rounds, 2 min rest. BRUTAL. I need to drop 5-10 lbs of fat and get my shit together.
5/27/21 - bw 235
Log (split jerks)
110x3,3
160x2
210x2
250x2
300x2
325x1
325x1
Singles were easy but the weight did feel a bit tricky to handle. I think I’m strong enough for 360 if the stars align but I need more practice under heavy weight.
Seated Military Press (No back support)
135x10
185x8
225x3
225x5 grinder, so much harder with no back support
185x6
185x8
Tri Pushdown/Lateral/Pec Flye/Band Pull Apart Giant Sets x 4 rounds, 10-15 reps each.
smokeshow 325
https://www.instagram.com/p/CPZSi56AKBX/
6/1/21 - Deloading.
Sumo Deads
135x10,8,8
225x5
225x3x3
Front Squat
135x5
135x5
135x8
185x5
185x5
Staggered Single Leg SLDL
16lbs x 25
16lbs x 25
50lbs x 10
30lbs x 12
Banded Lat Rows (band around elbow, amazing back isolation)
black band x 10, x10, x10, x10
Squat Jumps
x3
x3
x3
x3
x3
So the squat jumps are an attempt to just harness some form of explosive power in the midst of minor fatigue and some lack of heavy squatting lately. I think the heaviest I have gone is 405 for tentative sets and my front squat is just below maintanence.
My immediate goals are a 360 log out of rack, 340 with a clean (or more, heh), a 405 front squat with ease, and a 700 sumo/conventional.
6/3/21 - Bw 234
Strict Log
110x5,5,5
160x8,8,6
110x25 whew, burn out
Randomly felt like doing split jerks with a barbell. Had a lot of fun, even tho i broke deload 
but it’s okay because my press doesn’t count 
Barbell Split Jerk
185x3,3
235x4
275x3 this felt like crap for some reason
belt on
330x4 honestly had a 5th, MAYBE 6th in there. My stability was only a bit wavering on the 4th, but the arms felt totally unphased by the final rep. Very happy with this.
Band Pull Aparts
x30
x30
x30
x30
6/11/21 - bw 235, spent the last week deloading, and I resumed some quasi-normal training but I am tapering back out from deload, so things will be about rebuilding and acclimating to some new structure.
Strict Log (+blue bands)
110x10
110x10
160x5
160x5
160x5 really hard, not a rep left
bands off
160x5
160x5
160x5 big power loss on this last set. Bands were hell on the lockout.
Hammer Swing to Seated DB military Superset x 15/x15 x 3 rounds 40lb dumbbels, 16lb hammer
Band Pull Aparts
x15
x15
x15
Look at you being all clever and looking after yourself. How does the body feel after deload are you ready to crush the skulls of your enemy?
I know this sounds funny, but I feel a bit weak and battered (but not broken 
).
The biggest test of mettle will come in properly ramping and investing in a new cycle of training and not beating the fuck out of myself. In this cycle, I aim to smash some PRs. I also aim to get myself comp ready.
I’m itching for a pro card and I’m feeling more capable than ever. Need to peak, time things right, and have a good day (year, even) of competition.
Sounds like some great goals. Plan it out sensibly mate and get after it. I will deff be following along to see how you go.
6/15/21- bw 232 so I bought the Sika deadlift program just to run something for once and try something completely new. I applied a somewhat conservative max (like 290kg which is probably honestly all im capable of pulling right now), so as to give some room for growth especially as I’ve been pulling off 2 inch blocks for the last several training cycles.
Sumo Deadlift (no belt)
135x3,3
185x3,3
225x5
315x5
345x6
345x6
345x6
345x6
345x6
As expected, the sets were easy but they did get me decently exhausted by the end. Right now it takes a lot of work to get braced and set into the proper postion to pull from. I am very careful these days with every single point of every single rep.
Bent Over Row SS with GMs
135x15/95x15
185x15/95x155
185x15/95x15
185x15/95x15
Front Plank
x60s
+45lbs x 30s
+90lbs x 30s
+45lbs x 20s pooped
x30s
Side Plank
x30s
x30s
x30s
Suitcase Carry
100lb DB x 60’ x 3 sets
6/17/21
Log Split Jerks
110x6,3
160x3
210x3
250x3
280x6
280x5 shaky and just sloppy, and di d not rest long enough between
280x6, wow, gutsy set of 6. If I was off in any way on the dip, I’d have failed this rep.
High Incline Close Grip Bench (pinky on knurling)
135x5
165x5
185x5
135x10
Rear Delt Flye
x15
x15
x15
x12
My right shoulder lately has been bothering me. If I press directly over my head, nearly angled back, I get no pain, but the pain exists if I push out at any angle. I have zero pain in my left shoulder, so that’s kind of odd. I’ve had the pain before and nursed it by just laying off the heavy pressing. Might also be sleeping funny, idk. We’ll see.
Are you going to do the whole program with sumo or does it feature both?
6/18/21 - bw 233
Sumo Deadlift
135x15
185x10
225x5
250x12
250x12
250x12
250x12
Double Pause Front Squat
95x5
145x5
145x5
185x5
145x5
Pull Up SS DB RDL
x10/x10
x10/x10
x10/x10
@Koestrizer Just main stance. My conventional seems to get stronger when my sumo goes up, so we’ll see how things pan out. Sumo just taxes my back less yet which is most important.
6/22/21 - bw 235
Sumo Deadlift (no belt)
135x3,3,3
185x3
225x3
315x3
385x5
385x5
385x5
385x5
385x5
Above sets felt really good. Definitely a challenge to brace beltless as I’m not quite as proficient at core stability as I need to be, but it’s coming each session more and more. By the 5th set I wasn’t struggling with any reps and had 15+ if I just went full power. Certainly challenging the technique enough.
Pendlay Row SS with GMs
135x10/95x10
155x10/95x10
185x10/95x10
Banded Single Leg RDL (thick purple band pulling leg back)
x10
x10
x10
x10 awesome upper hamstring/glute activation
Banded Curls
x12
x10
x10
x10
For anyone wondering, I do planks, side planks and bird dogs pretraining.
6/24/21 - bw 235
Log Split Jerks
110x5,5
160x3
210x1
250x3
290x3
290x3
290x3 ok, shoulder hurts like a bitch and these were far too difficult. A sign I need to take a break from heavy pressing. The pain started some months ago and it feels like it’s in the labrum or the socket…It was very subtle then and each session it just got worse and worse. It only occurred during strict pressing but within the last few weeks it has started affecting my jerks. I’m hoping it’s nothing serious and some time off will fix it.
Seated DB shoulder press
40x15
40x15
40x15 these actually hurt if im not careful
Standing Banded Overhead
blue band x 15
green x 10, x10, x10
blue x 15 these feel decent, kinda dont feel pain if im pressing directly overhead with notable thoracic extension
Side Lateral/Front Raise/DB Curl Circuit
x10/x10/x10 x 3 rounds
Face Pulls
x20
x15
x15
x12
x12
Sucks about the shoulder man. Hopefully won’t be bothering you too long. I think we’re all guilty of ignoring our little niggles and probably making things worse than they need to be. My hip flexor hasn’t been the same in months, haha.
6/25/21 - bw 234
Sumo Deadlift
135x8,8
185x5.5
255x15
255x15
255x15 QL is bothering me from all the beltless lifting, mostly agitated from yesterdays log pressing if im being honest
Front Squat
185x10
225x6
225x6
225x6
Double Pause Bulg Split Squat
x10
x8
x6
x6
x6, very hawd, wow
Front Plank
x60s
x60s
x45s
6/29/21 - bw 235. Awesome deadlift day. First few sets felt a bit off but things just felt better and better as they went.
Sumo Deadlifts (no belt)
135x8,3,3
185x3.3
225x3
315x3
365x2
420x4
420x4
420x4
420x4
420x4
DB Row
100x10
100x10
100x10
GMs
95x15
145x10
145x6
115x10
Hamstring Curl SS Banded RDL
x12/x12 x 3 sets
Planks
Bw x45s
+45 x 30s
+90 x 30s
Suitcase Carry
55x250’
A light deadlift on friday and then next week I have AMRAP with 445ish on deadlifts. I feel like the number is gonna be ridiculously high, especially if I use a belt. Not sure what to shoot for. Probably 15+
Bro !
You’re a beast
That is all