VSP Posted December 29, 2013 Share Posted December 29, 2013 12/29/13 Joe Defranco's agile 8 for dynamic warmup Power cleans135x3-4 singles155x2 singles 4" Deficit Deadlifts (everything double overhand unless otherwise noted)225x5275x5315x3x5335x5365x5 (straps) Snatch Grip Deadlifts225x6245x6255x2x6 Front Squats45x2x5135x5185x5225x3245x3x3 Olympic Squats225x3x6 L-Sit Pullups50 total reps in between sets of front squats and oly squats Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 31, 2013 Share Posted December 31, 2013 Welcome to the forum, looks like this is going to be a great little log! All the best for the upcoming year - smash it! MF Link to comment Share on other sites More sharing options...
VSP Posted January 2, 2014 Author Share Posted January 2, 2014 Welcome to the forum, looks like this is going to be a great little log! All the best for the upcoming year - smash it! MF Thanks man, same to you! Link to comment Share on other sites More sharing options...
VSP Posted January 2, 2014 Author Share Posted January 2, 2014 1/1/14 Bench45x3x20 (normal grip, wide grip and close grip)95x8135x8155x3185x3205x2225x5x5 Incline Bench135x8185x3x5 Arnold Presses (dumbells)35x1045x1050x1050x5 -> 35x7 (dropset) Strict Dumbell Rows80x2x1290x2x12 Dips125 total reps Pullups60 total L-sit pullups on the rings (6x10; 2 sets pronated grip, 2 sets supinated grip, 2 sets neutral grip)20 regular pullups on the bar (4x5)20 chin ups on the bar (4x5) Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 2, 2014 Share Posted January 2, 2014 Really nice session - strong pressing. I might have to start doing Arnold's again, must admit I forgot all about them. Haven't done them for ages. Link to comment Share on other sites More sharing options...
VSP Posted January 3, 2014 Author Share Posted January 3, 2014 Really nice session - strong pressing. I might have to start doing Arnold's again, must admit I forgot all about them. Haven't done them for ages. Thanks dude. I really like them, maybe I'm just being delusional but I feel like they sort of mimic the tuck and flare of the bench press, only waaaaay more exaggerated. We'll see how they pay off for me in the coming months, though. I can't believe you're only 135-140, you look bigger than me in your avatar dude haha. You got dem huge Ve-guns! Link to comment Share on other sites More sharing options...
VSP Posted January 3, 2014 Author Share Posted January 3, 2014 1/3/14 SMR/dynamic stretching for warmup Front Squat45x2x10, 95x8, 95x5, 135x5, 155x3, 185x2, 205x2, 225x1, 245x1, 275x1, 315x1 (PR for beltless), 225x3x5 5-1 Oly Pause Squats (explained in video)225x5, 235x5, 240x5 Dumbell Step-ups (weight per dumbell)30x10, 40x10, 50x10 Dragon Flags3x5 SLDL135x8, 185x8, 205x8, 225x8 Weighted Hyperextensions70x5x12 Wide Grip Pullups (done throughout the entire session)10x10 Video: (lifting starts ~3:42 if you want to skip the warmup bit and ramblings)http://www.youtube.com/watch?v=0si1aEZBrxw Link to comment Share on other sites More sharing options...
VSP Posted January 6, 2014 Author Share Posted January 6, 2014 1/5/14 Overhead Press45x2x10, 65x8, 95x6, 115x5, 135x3, 145x3, 150x1 --> 135x5 push press dropset Arnold Press40x4x12 CG Bench135x6, 155x6, 165x2x6, 175x6 Klokov Press45x10, 65x3x10, 75x2x10 Pullups50 L-sit, 40 wide grip, 10 wide grip/L-sit Also trained shoulders Friday night with my brothers so didn't go too crazy today Link to comment Share on other sites More sharing options...
C.O. Posted January 6, 2014 Share Posted January 6, 2014 Jumping right in here and sharing some serious workouts, nice! Link to comment Share on other sites More sharing options...
VSP Posted January 8, 2014 Author Share Posted January 8, 2014 Jumping right in here and sharing some serious workouts, nice! Thanks! It's been a while since I've kept a log and I've done my best lifting during the times that I've had one, so I figured it was time to start again haha. 1/8/14 Deadlifts everything double overhand...building dat death grip135x2x10, 225x5, 275x5, 315x3, 365x3, 385x3, 405x5x1 (passed out after last single and almost broke my thumb...really lucked out there), 315x5x5 w/ 1 min rest between sets Zercher Squats155x2x8, 165x2x8 Leg Press270x4x12 deadlifts took a lot out of me so that was it. I'll do some ab wheel before I hit the sack. Link to comment Share on other sites More sharing options...
VSP Posted January 10, 2014 Author Share Posted January 10, 2014 1/10/14 Quick dynamic shoulder warm-up Close Grip Bench45x20, 95x10, 135x8, 155x5, 185x5, 205x5, 225x5, 235x5 (PR at this bodyweight I think) Wide Grip Incline Bench145x8, 165x3x8 Dumbell Rows strict60x6, 70x6, 80x6, 90x6, 100x6, 110x6 Arnold Press40x8, 50x6, 60x2x5 Pullup/Dips Superdropset 10/10, 8/8, 6/6, 5/5, 3/3 Done. Got in late so didn't have a ton of time as I have to get some sleep before work. Got some good work in though. Link to comment Share on other sites More sharing options...
jamesxvx Posted January 11, 2014 Share Posted January 11, 2014 What's your bodyweight man? Strong lifts Link to comment Share on other sites More sharing options...
VSP Posted January 11, 2014 Author Share Posted January 11, 2014 What's your bodyweight man? Strong lifts Thanks dude. I fluctuate between 158-162, generally at 160 most of the time. Link to comment Share on other sites More sharing options...
VSP Posted January 12, 2014 Author Share Posted January 12, 2014 1/11/14 Dynamic warmup (upper and lower body)Squats (comp stance)45x10, 135x8, 225x5, 275x5, 315x5x5 Oly Squats 5 sec pause in hole on the last rep135x6, 155x6, 185x6, 205x6, 225x6 V-Sit Pullups (never done these before, only been able to do L sit in the past)3x10 Walking Lunges on a hill (both ways)80x10 strides per side Then ran about a mile to test out my new running shoes. Pretty tired at that point and wanted to go eat. Got a lot of volume in on the squats. They weren't feeling great because I wore my new running shoes the day before to break them in and that made my calves really tight going in to this workout. Did some SMR and stretching on them pre-workout but it wasn't enough to prevent me from falling forward in the squat. The lack of calf mobility really screwed me here. Not gonna happen again. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 13, 2014 Share Posted January 13, 2014 Nice stuff man, love this log. What new running shoes did you buy? Link to comment Share on other sites More sharing options...
VSP Posted January 13, 2014 Author Share Posted January 13, 2014 Nice stuff man, love this log. What new running shoes did you buy? Thanks dude. I got these: http://www.amazon.com/dp/B008J2O3GS/ref=twister_B00BLQ8CGQ in the Parrot color. It has a lot of good reviews and I really liked the color, lol. They almost feel like doll/toy shoes because they're so light. I love em so far. 1/13/14 Ohp superset with v sit pullup (about 10-20 sec rest between all supersets today, nothing crazy)45x10/10 pullups, 65x8/10 pullups, 95x5/10 pullups, 115x8, 125x5 Arnold press superset with db row40x10/80x8, 50x10/90x8, 55x7/100x8 Klokov Press superset inverted row45x13/12, 55x12/12, 65x12/12, 65x12/12 Planche tuck dips superset v sit pllullups3x10/10 didn't have a lot of time to day so did a bunch of supersets and still got some decent work in. I kinda of liked training like this today--gonna start incorporating this more often and see how if i can burn some fat Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 17, 2014 Share Posted January 17, 2014 Nice shoes, they do some good stuff especially in the barefoot ranges. Nice to see someone else doing the Klokov's, great exercise. Have a good weekend MF. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 17, 2014 Share Posted January 17, 2014 Do you have any vids of you lifting mate? Would love to have a look at your style/technique seeing as you aren't that much bigger than I am in terms of bodyweight Link to comment Share on other sites More sharing options...
VSP Posted January 19, 2014 Author Share Posted January 19, 2014 Do you have any vids of you lifting mate? Would love to have a look at your style/technique seeing as you aren't that much bigger than I am in terms of bodyweight Yeah I'm loving the shoes so far, they feel great. Sorry for the late reply, been busy getting school sorted out and with work this week so I haven't been posting my workouts. I have a few workout vids on my channel but only a few of the vids are of lifting: http://www.youtube.com/channel/UCG0EzUGGMVOlqggZ4D413NQ/videos 1/14/14Dl - conv/sumo135x10/10, 225x5/5, 275x5/5, 315x3/3, 335x3/3, 365x3x3/3V sit pullup on rings2x12 L sit pullup on rings2x12 Reverse planche tuck lever3x10 sec Forward planche tuck lever3x10 sec __________________________ 1/15/14Bench45x2x15-20, 135x5, 155x3, 185x3, 205x3, 225x3, 245x3, 225x7 Cg Incline bench superset db rows135x6/80x10, 155x6/100x10, 165x6/100x10 Arnold press60x7 -> 50x6 -> 40x5 -> 30x3 __________________________ 1/18/14 Oly squat45x2x15, 135x10, 225x5, 275x5, 315x3x5 pause last repChest supported row/db press/db shrug superset140x12/60x12, 160x12/70x12/70x12, 180x12/80x12/80x12 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 19, 2014 Share Posted January 19, 2014 Awesome, will subscribe to your channel as soon as I get back home from holiday. Keep killing the workouts, I'm jealous of your beastly strength haha.Serious question: Do you regard yourself as naturally strong, or do you have to work really hard for it? Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 20, 2014 Share Posted January 20, 2014 Cool looking channel, I like your banner! Just subbed Link to comment Share on other sites More sharing options...
VSP Posted January 24, 2014 Author Share Posted January 24, 2014 Awesome, will subscribe to your channel as soon as I get back home from holiday. Keep killing the workouts, I'm jealous of your beastly strength haha.Serious question: Do you regard yourself as naturally strong, or do you have to work really hard for it? Thanks dude, hahah. It has been a long process brotha, I started out squatting 95lbs with the pad on the bar. But eventually I got to the point where I was stronger than all the dudes I went to high school with who were naturally strong, which is a pretty good feeling after looking back on it all . Still a lot more work to do, though! Link to comment Share on other sites More sharing options...
VSP Posted January 24, 2014 Author Share Posted January 24, 2014 Sunday 1/19 Arnold press standing27.5x10, 32.5x10, 40x10, 50x3x10 Rows 2 sets snatch grip 2 sets med grip 2 sets close grip135x6x10 Went on a 5 mile hike, got lost off the path and had to carry my 20lb dog over wet boulders and through a forested area with thorny blackberry bushes on a very steep hill for the last half of it. Good workout, lol.____________________ 1/21 or 1/22 Squat45x2x15, 135x10, 225x5x10 Explosive neutral grip chin-ups5x10 Donkey Calf Raises5x10 Joints were really beat up the day after the hike and wasn't sure how I was going to hold up in training so I went really light and got some volume in. Back to doing all my squatting in my oly shoes, feels great. Link to comment Share on other sites More sharing options...
VSP Posted February 7, 2014 Author Share Posted February 7, 2014 I don't remember most of the days that I did this stuff. Incline bench45x2x15, 95x6, 135x6, 155x6, 185x3x6 Dumbell Rows80x8, 85x8 Close grip bench135x8, 185x2x6, 205x2x6 Shoulder press (plate loaded machine, free weights all taken)25 per side x4x10 (alternating regular grip and neutral grip) Wide grip pullups superset with dips15/15, 12/12, 10/10, 8/8, 6/6, 4/4, 2/2 Neutral grip pullups superset with dips2/2, 4/4, 6/6, 8/8, 10/10, 12/12, 15/15 Planks3x1 minute ----------- Squat45x2x15, 135x8,5, 225x6, 245x6, 275x6, 315x6, 335x6 Oly sq 2-4 sec pause in hole (didnt pause first set)225x3x4, 245x2x4, 255x4 Front squat185x3x8 Sldl135x10, 225x3x10Walking lunges30x10, 50x10, 65x10 ----------- Press45x15, 45x10, 45x10 (klokov), 95x8, 115x8, 135x5 Arnold press30x10, 45x10, 50x10, 60x6 -> 45x4 ->30x6 Pendlay row superset w planche tuck dip135x5/10, 155x3x5/10 Klokov press superset l sit pullup (neutral/prone/supinated grips)65x10/10, 75x2x10/10 Curls on incline bench (strictest form possible, full rom...crasy how hard these are with full extension at bottom)27.5x2x10 Front/side/rear delt raise10x8/8/8, 15x8/8/8 -----------2/1 Squat45x2x10, 135x10,5, 225x2x5, 275x3, 315x3, 335x3, 365x3, 315x10 haven't been taking eating seriously and felt pretty weak as a result. need to get in to see my physical therapist soon as well cause my alignment is off Front squat - 135x5, 155x5, 185x5, 205x5 Lunges - 60x3x10, 70x10 Sldl - 135x50 --------- 2/4 bench45x15, 95x5, 135x6, 155x3, 185x5, 205x5, 225x5, 235x5, 240x4 + 1 rest pause rep Klokov/planche tuck dip/row superset80x10, 10, 135x5; 80x10, 10, 135x5; 80x10, 10, 10 l sit pullups (row bar was taken) Arnold press standing35x8 (seated no back support), 45x8, 50x8, 55x7 + 1 rest pause rep Front/lateral raises supinated grip15x2x10/10 Rear delt flys 5x2x15, 10x10 Db rows80x2x8, 80x20 neutral grip pullups 7 (5-7 sec negatives), 5 (7-8 sec negatives), 5 (10 sec negatives) -------- 2/6Halting deadlifts135x2x8, 225x4, 315x2x4, 335x2x4 Snatch grip deads225x6, 245x6, 265x6, 285x6 Shrugs (strict, 1 sec hold at peak contraction)225x5x10 Step ups95x10, 115x10, 135x10 L sit pullups 5x5 Ab Wheel3x15 Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted February 12, 2014 Share Posted February 12, 2014 Hey VSP, quick question. Do you have any recommendations for wrist straps? I'm thinking really seriously about picking some up after watching some terrifying videos of bicep tears, but I'm not sure if there's different things I should be looking for in a good strap. Thanks! Link to comment Share on other sites More sharing options...
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