VSP Strength & Power Log: Journey to Elite Status
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
VSP Strength & Power Log: Journey to Elite Status
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
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 Ⓥ
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Re: VSP Strength & Power Log: Journey to Elite Status
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
Re: VSP Strength & Power Log: Journey to Elite Status
Mini Forklift Ⓥ wrote: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!
Re: VSP Strength & Power Log: Journey to Elite Status
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)
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 Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
- Posts: 3900
- Age: 43
- Joined: Sat Jan 21, 2012 4:13 am
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Re: VSP Strength & Power Log: Journey to Elite Status
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.
Re: VSP Strength & Power Log: Journey to Elite Status
Mini Forklift Ⓥ wrote: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!
Re: VSP Strength & Power Log: Journey to Elite Status
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)
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)
Re: VSP Strength & Power Log: Journey to Elite Status
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
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
Re: VSP Strength & Power Log: Journey to Elite Status
Jumping right in here and sharing some serious workouts, nice!
Re: VSP Strength & Power Log: Journey to Elite Status
C.O. wrote: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.
Re: VSP Strength & Power Log: Journey to Elite Status
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.
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.
Re: VSP Strength & Power Log: Journey to Elite Status
What's your bodyweight man? Strong lifts
Re: VSP Strength & Power Log: Journey to Elite Status
jamesxvx wrote:What's your bodyweight man? Strong lifts
Thanks dude. I fluctuate between 158-162, generally at 160 most of the time.
Re: VSP Strength & Power Log: Journey to Elite Status
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.
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 Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
- Posts: 3900
- Age: 43
- Joined: Sat Jan 21, 2012 4:13 am
- Location: Christchurch, New Zealand.
- Contact:
Re: VSP Strength & Power Log: Journey to Elite Status
Nice stuff man, love this log.
What new running shoes did you buy?
What new running shoes did you buy?
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