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VSP Strength & Power Log: Journey to Elite Status


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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

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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)

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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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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)

http://www.youtube.com/watch?v=0si1aEZBrxw

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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

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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.

 

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.

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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.

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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.

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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.

 

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

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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

 

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

 

__________________________

 

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

 

__________________________

 

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

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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

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.

____________________

 

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.

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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

 

Planks

3x1 minute

 

-----------

 

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

 

 

-----------

 

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

 

-----------

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

 

---------

 

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)

 

--------

 

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

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