Vinny's Takes a Walk on the Westside
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| VinnyJones |  | ... | 19-11-2012 @ 12:59 |
 Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | johnHorton said:just noticed your journal Vinny...will be following with interest from now on! Cheers John... we know each other on the facebooks  | ||
| VinnyJones | | ... | 20-11-2012 @ 20:45 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | TRIED TO MAKE ME GO TO REHAB SESSION Standing DB Press: 16kg 4 x 15 High Bar ATG Squats: 60kg 2 x 8, 100kg x 10, 120kg 3 x 8 Seriously. That was it. | ||
| johnHorton | | ... | 21-11-2012 @ 07:56 |
horton hears a who Member 2582, 300 posts SQ 185, BP 110, DL 230525.0 kgs @ 120kgs UnEq | VinnyJones said: Cheers John... we know each other on the facebooks thats right..small world aint it? good luck with your training | ||
| VinnyJones | | ... | 23-11-2012 @ 14:00 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | TRIED TO MAKE ME GO TO REHAB SESSION II Standing DB Press: 18.5kg 4 x 15 Push Press: 50kg x 5, 65kg x 3, 70kg x 3, 80kg 10 x 3 (30-40 secs rest between sets) Pec Dec: 37.5 x 40, 52.5kg x 25, 67.5kg 4 x 12 CGBP: 50kg 4 x 8 Seated Row: 37.5kg x 30, 52.5kg x 20, 75kg 3 x 12 DB Shrugs: 26kg 3 x 25 Summary Last session of this week before starting on another 16 week run of Westside on Monday. Tweaked my back a little today... bit stiff walking around shops a little while ago. Will just foam roll, rest and eat - seems to work most of the time. It's weird, I can carry a 260kg frame up and down without a problem and then as soon as I take a few days off anything taxing my lower back I get a friggin' tweak. Work that one out? | ||
| VinnyJones | | ... | 26-11-2012 @ 19:49 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | TRIED TO MAKE ME GO TO REHAB SESSION III DB Bench Press: 18.5kg 4 x 15 (from cold) R.Hypers: 3 x 20 (BW) Squat: 20kg x 5, 60kg x 5, 90kg x 3, 110kg x 3, 130kg x 3, 150kg x 3, 170kg x 2, 190kg x 1 Been informed that I have Sciatica. It;s a bit of a pisser but I'm going to have to try and find a way around it. Will start by getting diet into order and rehabbing over the next 2 weeks. No heavy max efforts. Just lots of volume and dynamic work. I was still able to squat but it was painful past 130kg. I tried to do as much as I could but I gave in. No point pressing on any further. Determined to not let this ruin my goals. It can be overcome. Time to be realistic and honest about my bodyweight I think. I need to pay more attention to the finer details. | ||
| VinnyJones | | ... | 27-11-2012 @ 19:45 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | TRIED TO MAKE ME GO TO REHAB SESSION IV DB Bench Press: 21kg 4 x 15 (from cold) Military Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 3, 70kg x 3, 75kg x 3, 80kg x 1 - switched to push press - 85kg x 3, 90kg x 3, 95kg x 2, 100kg x 1 Lat Pulldown (Narrow Attachment): 50kg x 12, 75kg 4 x 12 Face Pulls: 75kg 4 x 12 Tricep Cable Pulldowns: 75kg 4 x 12 Seated Tri Ext: 21kg 4 x 15, 11kg x 25 Bit more volume today. Back pain has eased a little. Felt weaker though on the press. Think I was holding back a little as I felt a little stab right on the nerve. It wasn't as bad as it has been so I switched to push presses to take the strain out of it and ended up putting up a respectable number. Bit disappointed really but I'll keep plodding on until the two weeks is up. I should be in a better place to crack on with the proper routine. | ||
| VinnyJones | | ... | 29-11-2012 @ 19:14 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | TRIED TO MAKE ME GO TO REHAB SESSION V DB Incline Bench Press: 23.5kg 4 x 15 Box Squats: warmup then 110kg 8 x 2 (45 secs rest between sets) Front Squats: 60kg 5 x 8 Snatch Grip Rack Pulls: 60kg x 8, 100kg x 8, 130kg 5 x 8 Floor Press: 60kg x 5, 80kg x 5, 100kg 5 x 5 Reverse Hypers: 4 x 20 Some curls to finish off... 6kg 4 x 15. Aim is to start light and work up like the DB exercise at the start of the session. Summary Back pain is receding throughout the session which is good news. It's about 25% of what it was which is encouraging. Squats were powerful; really focused on pushing up with maximum force. Front squats were done with straps out in front. Better to save my wrists for OHP and other things. Snatch grip pulls are a new addition to assistance work and mainly there for grip/upper back work which has been neglected to some extent. Floor press is there as a tricep exercise and is quite a novelty. Hypers as standard during this rehab period - extra set of 20 from last time. | ||
| VinnyJones | | ... | 02-12-2012 @ 15:03 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 03.12.2012 @ 08:18 AM by VinnyJones SUNDAY STRONGMANGeneral warmup with kettlebells, log press, goblet squats and deadlifts. 20m Medley 245kg Yoke & Farmers Walk 90kg Press Medley 40kg DB each arm / 80kg oly bar cleaned then pressed / 85kg Log Press Pull Medley 180kg oly bar / 120kg farmers / 230kg 18" Deadlift I also went for a PR on the 18" deadlift/rack pull - did 270kg. Summary Really enjoyable session. Weights were kept relatively low to account for all of the exercises. Struggled on the 1 arm DB - left arm strength is wank but at least I know what to work on. Could also explain my press plateau so will add some 1 arm DB work into my Westside routine to try and bring it up to scratch. Yoke was absolutely fine but I dropped the farmers at the last metre - picked it up and resumed but pretty annoying. Wasn't for lack of grip or anything; just had to walk at an angle to avoid the yoke but didn't do it until the last moment knocking me off my stride. Will learn from it. Pull medley was fine. Knew I would be strong on all of them shot up quickly. Felt strong so decided to whack another 40kg on the rack pull/18" deadlift to make it a PR. Felt easy too. Might have had 290/300 in me today but no need to do any more. Great session with TVL, Marv and Rich and I'm looking forward to the next one. | ||
| VinnyJones | | Max Effort Upper Week 1/16 | 03-12-2012 @ 21:05 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Max Effort Lower Week 1/16 Seated DB Press: 21kg 4 x 15 & Goblet Squat: 10kg x 10, 15kg x 10 Front Squat: 60kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 3, 140kg x 3, 150kg x 2, 160kg x 1, 165kg x 1 PR Planks: 3 sets at 60, 70, 65 seconds Hypers: 4 x 25 Lat Pulldown Wide Grip: 50kg 4 x 12 Curls: 8.5kg 4 x 15 Summary First session back on Westside and another PR in the bag... rep PRs at 140kg x 3 and 150kg x 2 and singles at 160kg and 165kg. VERY happy! On planks I decided to go for 3 sets because front squats cover some of the areas planks do. Wanted to try 3 sets an anything over 60 seconds so pleased there. On hypers I increased volume - those are rep PRs. The rest was supplementary really. Felt back pull tight towards the end but I did another 20 hypers and it went away quick enough. Great start back considering yesterdays strongman exploits! | ||
| VinnyJones | | ... | 04-12-2012 @ 21:56 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Dynamic Effort Upper Week 1/16 DB Flat Bench: 23.5kg 4 x 15 OHP: 20kg x 5, 40kg x 5, 50kg x 5, 60kg 12 x 2 (40 seconds rest between sets) Incline Bench: 40kg x 5, 60kg 5 x 5 Trap Bar Shrugs: 105kg 3 x 20 Seated Rows: Pin 8 5 x 12 Seated Tri Ext: 21kg 5 x 12 Curls: 11kg 4 x 15 Face Pulls: 25kg x 12, 50kg 5 x 12, 25kg x 25 Summary Everything high volume on dynamic sessions as normal. Assistance exercises scheduled to be switched up every 3 weeks and mixed up with Westside's "repetition method" which is just a way of saying "to failure". Felt really explosive on the OHP which was the aim of the session. Decided to stick with Incline Bench as a 5x5 exercise and simply add 2.5kg to the lift each session until I plateau on it. Everything else will simply go up to whatever the next rung of the machine is. Curls are coming on 'nicely' LOL | ||
| VinnyJones | | ... | 06-12-2012 @ 12:43 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Dynamic Effort Lower Week 1/16 Standing DB Press: 23.5kg x 15, 12 21kg x 15, 15 Box Squat: 20kg x 5, 60kg x 2, 80kg x 2, 100kg x 2, 110kg 12 x 2 (30 secs rest between sets) Deadlift: 100kg x 5, 140kg x 5, 150kg 12 x 1 (30 secs rest between sets) R. Hypers: 4 x 30 Planks: 3 x 40 secs Narrow Lat Pulldown: 25kg x 12, 50kg 5 x 12 Hammer Curls: 16kg 3 x 15 Summary Felt weak as clear piss today. Had the winter sickness bug for the past 2 days. Kept fluids up but it tended to be a one way street - enough said about that. Everything fairly good today. Typical Dynamic session. Focus on bar speed, applying dynamic force to the bar - literally ripping it from floor or pushing it off shoulders almost. | ||
| VinnyJones | | ... | 07-12-2012 @ 12:29 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Max Effort Upper Week 1/16 - with video DB Incline Bench: 23.5kg 4 x 15 Strict Press: 20kg x 5, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 85kg x 1, 90kg x f, 82.5kg x 2 (PR) Push Press: 90kg x 3, 95kg x 3, 102.5kg x 3 (PR), 112.5kg x f, 110kg x 1, 112.5kg x 1 (PR), 115kg x 1 (PR) Face Pulls: 25kg 5 x 20 Seated DB Press: 6kg 3 x 2 minutes (Westside Repetition Method) Kroc Row: 21kg 25 reps each arm Some tricep pulldowns to finish. Summary Still felt a little rough after catching the stomach bug going around but I was determined to plod on. Didn't manage to match my previous best on the Press but I have been doing the 4x15 reps from cold at the start of sessions so I was expecting to take a slight hit for the benefits that come later. I still felt I had something more to offer so I switched to Push Presses and thought that if I could at least get a 3RM PR on it I would feel better. To take into account my previous session (which was not great on pressing) I decided to only go up 2.5kg to build a little confidence. No point making a huge jump and failing so I thought. Did 102.5kg x 3 fairly quickly and felt strong so I thought a new PR would be in order on it. Loaded up 112.5kg (again a 2.5kg increase on an old PR) but just wouldn't move off my shoulders. I decided that this was because I was taking too long in the build up. I took off the 2.5kg, got under the bar and exploded it up. I did the same at 112.5kg but was feeling the strain a little. Still had something else in me so I tried 115kg and it went up without much drama as the video shows! Everything else was high volume really. Just a shame I placed the phone at a crap angle so the weights are being covered by the power cage struts. Bit pissed off with that but hey ho, one of those things. | ||
| johnHorton | | ... | 07-12-2012 @ 14:24 |
horton hears a who Member 2582, 300 posts SQ 185, BP 110, DL 230525.0 kgs @ 120kgs UnEq | good stuff Mr Jones! congrats on the P.b. youve progressed at a remarkable rate of knots this last few months, its not long ago you wrote on f.b. that you 'finally' got 100 kg over your head! wish I could progress at such speed,well done | ||
| VinnyJones | | ... | 07-12-2012 @ 23:09 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | johnHorton said:good stuff Mr Jones! congrats on the P.b. youve progressed at a remarkable rate of knots this last few months, its not long ago you wrote on f.b. that you 'finally' got 100 kg over your head! wish I could progress at such speed,well done Thanks John. I really think moving onto a Westside style programme has helped me come on leaps and bounds. I don't put any pressure on myself to hit a certain number on max days; I just go for it without real thought to the consequence. If it's there, it's there. It's the kind of mental things which I need to overcome if anything. Thanks for following my progress. | ||
| VinnyJones | | ... | 10-12-2012 @ 22:34 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Max Effort Lower Week 2/16 with video Deadlift: 60kg x 3, 100kg x 3, 140kg x 3, 180kg x 3, 200kg x 3, 220kg x 3, 240kg x 1, 250kg x 1 (PR), 180kg x 10 Summary Few other little bits not really worth logging as they were mainly used as a demonstration for Rich. Did some box squats, sumo deadlifts and some other bits. Either way, a good way to round off the year on a high for deadlifting! Little hitch and struggled to really force hips through - a quick word of encouragement from TVL soon sorted it. | ||