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VSP Strength & Power Log: Journey to Elite Status


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Joe Defranco's agile 8 for dynamic warmup


Power cleans

135x3-4 singles

155x2 singles


4" Deficit Deadlifts (everything double overhand unless otherwise noted)





365x5 (straps)


Snatch Grip Deadlifts





Front Squats







Olympic Squats



L-Sit Pullups

50 total reps in between sets of front squats and oly squats

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45x3x20 (normal grip, wide grip and close grip)








Incline Bench




Arnold Presses (dumbells)




50x5 -> 35x7 (dropset)


Strict Dumbell Rows





125 total reps



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)

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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!

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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




135x8, 185x8, 205x8, 225x8


Weighted Hyperextensions



Wide Grip Pullups (done throughout the entire session)



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


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Overhead Press

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


Arnold Press



CG Bench

135x6, 155x6, 165x2x6, 175x6


Klokov Press

45x10, 65x3x10, 75x2x10



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

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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.




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



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

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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.

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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)



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.

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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.




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



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

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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



Dl - conv/sumo

135x10/10, 225x5/5, 275x5/5, 315x3/3, 335x3/3, 365x3x3/3

V sit pullup on rings



L sit pullup on rings



Reverse planche tuck lever

3x10 sec


Forward planche tuck lever

3x10 sec






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






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

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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!

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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



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



45x2x15, 135x10, 225x5x10


Explosive neutral grip chin-ups



Donkey Calf Raises



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.

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  • 2 weeks later...

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



3x1 minute





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




135x10, 225x3x10

Walking lunges

30x10, 50x10, 65x10






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)



Front/side/rear delt raise

10x8/8/8, 15x8/8/8






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






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



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)





Halting deadlifts

135x2x8, 225x4, 315x2x4, 335x2x4


Snatch grip deads

225x6, 245x6, 265x6, 285x6


Shrugs (strict, 1 sec hold at peak contraction)



Step ups

95x10, 115x10, 135x10


L sit pullups



Ab Wheel


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