VSP Strength & Power Log: Journey to Elite Status

[VSP]

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 ... 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 row
40x10/80x8, 50x10/90x8, 55x7/100x8

Klokov Press superset inverted row
45x13/12, 55x12/12, 65x12/12, 65x12/12

Planche tuck dips superset v sit pllullups
3x10/10

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

[Mini Forklift Ⓥ]

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.

[Mini Forklift Ⓥ]

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

[VSP]

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/UCG0EzUG ... 3NQ/videos

1/14/14

Dl - conv/sumo
135x10/10, 225x5/5, 275x5/5, 315x3/3, 335x3/3, 365x3x3/3

V sit pullup on rings
2x12

L sit pullup on rings
2x12

Reverse planche tuck lever
3x10 sec

Forward planche tuck lever
3x10 sec

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1/15/14

Bench
45x2x15-20, 135x5, 155x3, 185x3, 205x3, 225x3, 245x3, 225x7

Cg Incline bench superset db rows
135x6/80x10, 155x6/100x10, 165x6/100x10

Arnold press
60x7 -> 50x6 -> 40x5 -> 30x3

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1/18/14

Oly squat
45x2x15, 135x10, 225x5, 275x5, 315x3x5 pause last rep

Chest supported row/db press/db shrug superset
140x12/60x12, 160x12/70x12/70x12, 180x12/80x12/80x12

[Mini Forklift Ⓥ]

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?

[Mini Forklift Ⓥ]

Cool looking channel, I like your banner!

Just subbed

[VSP]

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!

[VSP]

Sunday 1/19

Arnold press standing
27.5x10, 32.5x10, 40x10, 50x3x10

Rows 2 sets snatch grip 2 sets med grip 2 sets close grip
135x6x10

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.
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1/21 or 1/22

Squat
45x2x15, 135x10, 225x5x10

Explosive neutral grip chin-ups
5x10

Donkey Calf Raises
5x10

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.

[VSP]

I don't remember most of the days that I did this stuff.

Incline bench
45x2x15, 95x6, 135x6, 155x6, 185x3x6

Dumbell Rows
80x8, 85x8

Close grip bench
135x8, 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 dips
15/15, 12/12, 10/10, 8/8, 6/6, 4/4, 2/2

Neutral grip pullups superset with dips
2/2, 4/4, 6/6, 8/8, 10/10, 12/12, 15/15

Planks
3x1 minute

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Squat
45x2x15, 135x8,5, 225x6, 245x6, 275x6, 315x6, 335x6

Oly sq 2-4 sec pause in hole (didnt pause first set)
225x3x4, 245x2x4, 255x4

Front squat
185x3x8

Sldl
135x10, 225x3x10

Walking lunges
30x10, 50x10, 65x10


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Press
45x15, 45x10, 45x10 (klokov), 95x8, 115x8, 135x5

Arnold press
30x10, 45x10, 50x10, 60x6 -> 45x4 ->30x6

Pendlay row superset w planche tuck dip
135x5/10, 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 raise
10x8/8/8, 15x8/8/8

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2/1

Squat
45x2x10, 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

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2/4
bench
45x15, 95x5, 135x6, 155x3, 185x5, 205x5, 225x5, 235x5, 240x4 + 1 rest pause rep

Klokov/planche tuck dip/row superset
80x10, 10, 135x5; 80x10, 10, 135x5; 80x10, 10, 10 l sit pullups (row bar was taken)

Arnold press standing
35x8 (seated no back support), 45x8, 50x8, 55x7 + 1 rest pause rep

Front/lateral raises supinated grip
15x2x10/10

Rear delt flys
5x2x15, 10x10

Db rows
80x2x8, 80x20

neutral grip pullups
7 (5-7 sec negatives), 5 (7-8 sec negatives), 5 (10 sec negatives)

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2/6
Halting deadlifts
135x2x8, 225x4, 315x2x4, 335x2x4

Snatch grip deads
225x6, 245x6, 265x6, 285x6

Shrugs (strict, 1 sec hold at peak contraction)
225x5x10

Step ups
95x10, 115x10, 135x10

L sit pullups
5x5

Ab Wheel
3x15

[BeansNBroccoli]

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!

[C.O.]

Hey VSP where you been? And how've you been?