Vinny's Takes a Walk on the Westside
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| VinnyJones |  | ... | 11-01-2013 @ 17:45 |
 Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Oxman said:Some good graft here mate, strong sessions. Thanks mate. Really appreciate that. Will check out your log. | ||
| VinnyJones | | ... | 14-01-2013 @ 16:03 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Max Effort: Squats & 18" Deadlift Week 7/16 Box Squat: 60kgh x 10, 100kg x 10, 140kg x 3, 160kg x 3, 180kg x 3, 200kg x 3, 220kg x 2 (2RM PR), 230kg x 1 (1RM PR), 180kg x 6 (6RM PR) 18" Deadlift: 60kg x 10, 100kg x 10, 140kg x 10, 180kg x 10, 220kg x 3, 260kg x 3, 300kg x 1, 310kg x 1 (1RM PR), 220kg 2 x 10 (10RM PR) Hyper Extensions: BW 20, 40, 30, 30, 30 (60 seconds rest between sets) Leg Extensions: 15kg 2 x 90 seconds (60 seconds rest between sets) | ||
| VinnyJones | | ... | 15-01-2013 @ 17:48 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 16.01.2013 @ 09:04 AM by VinnyJones Press: Dynamic Upper Week 7/16(warmup) DB Bench: 16kg x 15, 18.6kg x 15 then Tricep Ext: 21kg 2 x 15 Press: 20kg x 10, 40kg x 10, 50kg x 5, 60kg x 5, 70kg x 5, 75kg 8 x 3 (30 seconds rest between sets) Dips: 9, 7, 5 Press (split jerk position): 60kg 3 x 5 Chest Rows: 23.5kg 5 x 12 Face Pulls: 25kg 2 x 90 seconds | ||
| ianakajohn | | ... | 16-01-2013 @ 18:52 |
 Member 4188, 2081 posts SQ 205, BP 135, DL 250590.0 kgs @ 94.5kgs UnEq | Lots of hard work, looks like its paying off | ||
| VinnyJones | | ... | 17-01-2013 @ 21:15 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Squats & Deadliftings: Dynamic Week 7/16 DB Inc. Bench warmup: 16kg 4x15 13" Box Squat: 70kg x 10, 110kg x 5, 140kg x 3, 160kg x 3, 172.5kg 3 x 2, 140kg 3 x 3 (45 seconds rest between all sets) Deadliftings with blue bands (approx 40kg at top): 70kg x 10, 110kg x 3, 140kg x 3, 165kg 10 x 2 (45 seconds rest between all sets) More deadliftings: 165kg 2 x 10 (1 min rest between sets) Hypers: 5 x 20 (30 seconds rest between sets) Summary Added a little more endurance work to this session to see how it went. Ideally going for a 20 rep spread at the end of a deadlift session to try and build some lactic acid tolerance which will have some sort of crossover to a strongman deadlift event. Started with 165kg to see how it felt and I can confirm that after the previous squats and deads it felt like hell by the last couple of reps. Which is exactly what I wanted  | ||
| VinnyJones | | ... | 18-01-2013 @ 13:34 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 20.01.2013 @ 15:17 PM by VinnyJones Bench: Max Effort Week 7/16DB Inc. Bench warmup: 18.5kg 4 x 15 Bench: 50kg x 10, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3 (3RM PR), 105kg x 1 (1RM PR) Dips: 6, 4, 4, 4, 5 (30 seconds rest between sets - last set was a little longer as someone was distracting me) Chest Supported Rows: 23.5kg x 12, 26kg 2 x 12, 23.5kg x 15, 18.5kg x 15, 16kg x 15, 11kg x 15 (all supersetted) Seated DB Press: 21kg 5 x 12 Tricep Pulldowns: 20kg 5 x 12 Curls: 2 x 90 seconds 15kg bar (rapid as fook) Summary Well I finally got my bench sorted. I have never been able to press more than 90kg and sacked it off completely. Been working hard on triceps recently so I thought it was time to see if I could get the 100kg. Ended up getting 3 reps and a single at 105kg. Very happy indeed considering I haven't trained it at all for nearly 3 months. Dips were a little crappy so I just did more reps. Good finish to week 7. | ||
| VinnyJones | | ... | 21-01-2013 @ 21:54 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Front Squat: Max Effort Week 8/16 DB Flat Bench Warmup: 16kg 4 x 15 Front Squat: 60kg x 10, 100kg x 3, 120lg x 3, 140kg x 3, 160kg x 3, 180kg x 2 (2RM PR), 190kg - F, 190kg - F, 120kg x 10 (10RM PR) Single leg squats: 60kg 5 x 5 Planks: 5 x 40 seconds (20 seconds rest between sets) Hypers: 3 x 20 10kg weight Leg Ext: 20kg 90 seconds 18" Deadlifts: 140kg x 10, 180kg x 10, 230kg x 5 (5RM PR), 260kg x 2 Summary Mixed session really. Hit a PR and felt strong. Then I loaded up 190kg and the bar rolled a bit too high up my chest and onto my neck. Passed out. Felt a bit s**tty but did have a spotter so they caught me and no real damage to me or equipment. I gave myself 2 mins to compose myself and then did a 10RM PR to make myself feel better. A guy I used to train with every single session was in a bit late and need a bit of help with 18" deadlift technique so I ended up finishing the session with those. They hurt and I'm now ready for bed. | ||
| ianakajohn | | ... | 21-01-2013 @ 22:41 |
Member 4188, 2081 posts SQ 205, BP 135, DL 250590.0 kgs @ 94.5kgs UnEq | strong fronties there mate | ||
| VinnyJones | | ... | 22-01-2013 @ 14:40 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Press & Bench: Dynamic Week 8/16 DB Press Warmup: 11kg x 15, 13.5kg 3 x 15 (no rest between sets really) Press with blue bands: 20kg x 5, 40kg x 5, 50kg 10 x 3 (30 seconds rest between sets) Bench: 40kg x 10, 80kg 8 x 3 (30 seconds rest between sets) Dips: 10, 5, 7, 5 Chest Rows: 23.5kg 5 x 15 Face Pulls: 30kg 3 x 60 seconds Curls: 20kg x 60 seconds Summary Working set of approx 55% of 1RM on press + blue bands offering around 30 - 40kg resistance at the top. Bench was 80% of 1RM. Shoulder felt beat up but I put in a decent shift. | ||
| VinnyJones | | ... | 22-01-2013 @ 16:30 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | ianakajohn said:strong fronties there mate Cheers! | ||
| ursus | | ... | 22-01-2013 @ 16:45 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | good work Vin | ||
| VinnyJones | | ... | 22-01-2013 @ 17:20 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | ursus said:good work Vin Cheers Jay. Nothing amazing on the press or bench yet but I'm working on it! | ||
| VinnyJones | | ... | 24-01-2013 @ 16:18 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Squat & Deadlift: Dynamic Week 8/16 Squat with blue bands (approx 20kg/30kg resistance at top): 20kg x 5, 60kg x 5, 100kg x 5, 140kg 8 x 2 (40 seconds rest between sets) Sumo Deadlift: 70kg x 3, 110kg x 3, 150kg 8 x 2 (60 seconds rest between sets) Single leg squats: 65kg 5 x 5 Power Cleans: 70kg x 3, 80kg x 3, 90kg x 2, 100kg x f x 2 Summary Dropped % on the squat and deadlift for this 6 week phase of dynamic work and have based it on the new 1RMS set in the previous cycles. I made good progress with my previous dynamic work but the bar speed slowed down too much and some sessions felt like grinders. Have revisited some Westside articles and made the change. The next 6 weeks will tell me what I need to know. Other than that a good session. Bit disappointed to fail 100kg on the PCs but I was really close... bar nearly came up to chest. Bit of revision of technique and I'll think I'll hit it next time. Decision now is whether to training Friday or skip it because a heavy strongman events session is coming up Sunday. Rest or carry on? | ||
| VinnyJones | | ... | 28-01-2013 @ 12:14 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Sunday Strongman Events Competition OH Medley - 90kg barbell clean and press, 90kg log FTOH and 60kg DB 15 seconds for two lifts - failed DB Deadlift 240kg - failed 260kg but got it past knee. Small cyst on my hand was making grip a nightmare all day. Farmers Walk - 110kg each for 20m 11.5 secs. Dropped it at start due to grip again. Lost 3 seconds and would have won the race had it not happened. Loading Medley - Prowler push, sled pull, 75kg sandbag 20m each 52 secs. Grip on sandbag gave out. Lost 18 seconds sorting it out and again would have won event had it not happened. Viking Press 100kg for reps 15 reps in 60 seconds | ||
| Oxman | | ... | 28-01-2013 @ 12:15 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Banging out some quality sessions mate. | ||