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Posts posted by VSP

  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



    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


  2. 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)

  3. 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.

  4. My weak bench keeps me from feeling like I'd be a true competitor at a powerlifting meet, and I want to overcome that hurdle both as a mental block (continually thinking I'm not strong enough to compete) and a physical block (I gotta get myself to at least a 150lb bench to be competitive, realistically).


    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

  5. 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.

  6. 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.

  7. 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!

  8. 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

  9. 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

  10. It is smolov, It's the three week program though. I ran the full program last summer and jumped up 40 lbs on my squat. So I'm seeing how it goes on my bench and squat this time. I always find it helps my confidence on that movement because you do it so much with heavy weight, you consistently go in knowing what you have to do.


    NICE!! Can't wait to see how it pays off for you this time.

  11. 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)



    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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