Jump to content


  • Posts

  • Joined

  • Last visited

About VSP

  • Birthday 03/04/1989

VSP's Achievements


Newbie (1/14)



  1. 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
  2. I think flax oil is a good fish oil replacement if you want to take some sort of oil. I'm not sure how effective either of those are at helping with joint pain, though. Definitely start foam rolling, take advantage of it if your gym has them. What are you currently doing for warm-up and cool-down?
  3. That's pretty interesting, I haven't seen back and grip strength correlated that way before but it makes sense. I personally like to go double overhand for as long as I can (until the weight is so heavy that my grip won't hold up to it anymore) before using the straps. I don't really like the mixed grip and only use it when I have to (i.e. in a powerlifting meet)
  4. Yeah, finding a team or a training partner to lift with is one of the best things you can do imo, but do what you can as you can. You can still get really big and strong training on your own, too. 5x5 is a great program, I used my own version of that to get to 2 plate bench, 3 plate squat and 4 plate deadlift lifting alone. Other people have done even more. Keep up the hard work.
  5. Wooow, such a gorgeous view. I'm jelly =P. I wish powerlifting meets were held in that kind of setting, haha. Glad to hear you're alright man. I got lost on a hike the other week, but fortunately I was carrying plenty of food and water.
  6. I think anyone who has ever competed in anything before feels that way, man. We tend to want to hit certain numbers before we hit the platform. I know I did. But when I was first starting out in powerlifting, my coach basically just threw me into a meet after a few weeks of training at that gym. He paid my entry fee so I felt like there was no backing out. I felt like I wasn't ready, like there was no point because I wouldn't be competitive. I shared that with some of my training partners and they told me that doing that meet would be the best thing I could do, because the first time is more about the experience, learning, the sense of liberation that comes from completing your first meet and the motivation to do it again, but better. I didn't win the meet or anything but I surprised myself with a 90lb PR on my total. It's really an invaluable learning experience that can't be replaced by anything else and really kick-started my training after that. Plus, you'll meet like-minded people (though most of them probably won't be vegan) who can help you reach your goals faster. Sorry for the wall of text lol, just my $0.02. Looking forward to seeing you get that 150# bench and beyond
  7. Have you ever seen anybody about your shoulder? Did you injure it at some point/do you know what's causing the pain?
  8. Nah, not stupid unless maybe you're crazy sore/under-recovered and you plan on going super hard on the deadlifts today. Sometimes you gotta do what you gotta do when the rest of life is getting in the way. You won't be able to come close to overtraining unless you start training multiple times per day (or just one really intense, hardest-workout-of-your-life type session), multiple consecutive days per week for weeks at a time.
  9. 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.
  10. Hell yes! I look forward to seeing you hit those numbers and more, sir.
  11. Awesome strength dude, how many kilos do you think your hair adds to your total? Haha jk. Looks like Westsiiiiiiide is working well for you!
  12. 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!
  13. 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
  14. You're killin it brah. I'm a big fan of the snatch grip deads as well. I wonder what could be going on with your shoulder--do you feel like maybe your technique is breaking down a bit as you get fatigued from the higher reps?
  • Create New...