VSP Strength & Power Log: Journey to Elite Status

[VSP]

12/29/13

Joe Defranco's agile 8 for dynamic warmup

Power cleans
135x3-4 singles
155x2 singles

4" Deficit Deadlifts (everything double overhand unless otherwise noted)
225x5
275x5
315x3x5
335x5
365x5 (straps)

Snatch Grip Deadlifts
225x6
245x6
255x2x6

Front Squats
45x2x5
135x5
185x5
225x3
245x3x3

Olympic Squats
225x3x6

L-Sit Pullups
50 total reps in between sets of front squats and oly squats

[Mini Forklift Ⓥ]

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

[VSP]

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!

[VSP]

1/1/14

Bench
45x3x20 (normal grip, wide grip and close grip)
95x8
135x8
155x3
185x3
205x2
225x5x5

Incline Bench
135x8
185x3x5

Arnold Presses (dumbells)
35x10
45x10
50x10
50x5 -> 35x7 (dropset)

Strict Dumbell Rows
80x2x12
90x2x12

Dips
125 total reps

Pullups
60 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)

[Mini Forklift Ⓥ]

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.

[VSP]

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!

[VSP]

1/3/14

SMR/dynamic stretching for warmup

Front Squat
45x2x10, 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 Flags
3x5

SLDL
135x8, 185x8, 205x8, 225x8

Weighted Hyperextensions
70x5x12

Wide Grip Pullups (done throughout the entire session)
10x10

Video: (lifting starts ~3:42 if you want to skip the warmup bit and ramblings)

[VSP]

1/5/14

Overhead Press
45x2x10, 65x8, 95x6, 115x5, 135x3, 145x3, 150x1 --> 135x5 push press dropset

Arnold Press
40x4x12

CG Bench
135x6, 155x6, 165x2x6, 175x6

Klokov Press
45x10, 65x3x10, 75x2x10

Pullups
50 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

[C.O.]

Jumping right in here and sharing some serious workouts, nice!

[VSP]

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 grip
135x2x10, 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 Squats
155x2x8, 165x2x8

Leg Press
270x4x12

deadlifts took a lot out of me so that was it. I'll do some ab wheel before I hit the sack.

[VSP]

1/10/14

Quick dynamic shoulder warm-up

Close Grip Bench
45x20, 95x10, 135x8, 155x5, 185x5, 205x5, 225x5, 235x5 (PR at this bodyweight I think)

Wide Grip Incline Bench
145x8, 165x3x8

Dumbell Rows strict
60x6, 70x6, 80x6, 90x6, 100x6, 110x6

Arnold Press
40x8, 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.

[jamesxvx]

What's your bodyweight man? Strong lifts

[VSP]

What's your bodyweight man? Strong lifts

Thanks dude. I fluctuate between 158-162, generally at 160 most of the time.

[VSP]

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 rep
135x6, 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.

[Mini Forklift Ⓥ]

Nice stuff man, love this log.

What new running shoes did you buy?