Vinny's Takes a Walk on the Westside
Users viewing topic: & 2 Guests
| VinnyJones |  | ... | 28-01-2013 @ 12:19 |
 Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Squat: Max Effort Week 9/16 Safety Bar Squat: 60kg x 5, 100kg x 3, 140kg x 3, 160kg x 3, 180kg x 3 (3RM PR), 200kg x 2 (2RM PR), 210kg x 1, 220kg x 1 (1RM PR), 60kg 5 x 8 (8 seconds rest between sets) 1 Arm DB: 25kg x 3, 30kg x 1, 40kg x 1, 45kg x 1, 50kg x 1 (PR) Bench Press: 50kg 5 x 8 (8 seconds rest between sets) Summary Started a new gym today to see what equipment is like. Very impressed I have to say. They have all of the squat bars I want which means I can finally do Westside properly. There are 3 log presses, a container full of stones and other goodies which are brought out most Sundays. A few top guys train there like Sean O'Hagan, Dave Meer, Mikey Lane... so in good company. Just loved the vibe of the place. And the best part is it will save me £60 per month in diesel. Safety squat bar is a nightmare... really flops around but I love it. Really feel all of the body is working to stabilise it. I'm expecting to see some really big changes over the next 3 - 6 months. | ||
| VinnyJones | | ... | 28-01-2013 @ 15:37 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Oxman said:Banging out some quality sessions mate. Cheers mate. | ||
| VinnyJones | | ... | 28-01-2013 @ 23:00 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | |||
| VinnyJones | | ... | 29-01-2013 @ 11:25 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Press: Dynamic Effort Week 9/16 Dip warm up: 10 reps Press + 40kg resistance: 20kg x 10, 40kg x 5, 55kg 10 x 2 (50 seconds rest between sets) Log Press: 40kg x 10, 60kg x 5, 70kg 3 x 5 Chest Rows: 30kg 5 x 5 DB Bench: 25kg 3 x 12 Meer Extensions: 8kg 3 x 12 each arm Face Pulls: 20kg x 10, 25kg x 10, 30kg x 10, 35kg x 10, 40kg x 10 (no rest between sets) Tricep Pulldowns: 30kg 8 x 8 (8 seconds rest between sets) | ||
| VinnyJones | | ... | 31-01-2013 @ 18:12 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Squat & Deadlift: Dynamic Week 9/16 Watson Bar Box Squat + bands @ 40kg resistance: 65kg x 10, 105kg x 5, 145kg 10 x 2 (30/40 seconds rest between sets) Power Clean: 70kg x 3, 90kg x 2, 100kg x 1 (PR) Deadlift: 100kg x 5, 140kg x 5, 180kg 8 x 2 (50 seconds rest between sets) Also did a quick tester with the 100kg log... cleaned it up fine, couldn't press it... then my wife shouted at me to stop being pussy, some lads turned their heads around (they were 'pressing' 20kg on the smith machine - one lad was wearing gloves and wrist wraps)... so I pushed the f**ker up quicker than anything I have done with 100kg before. Should have the wife there all the time lol. Good session with the squat... every rep was good and felt powerful. After failing a 100kg power clean last week I wanted to put it right... so I did and that's a PR. Deadlifts felt s**tting in the middle if I am honest. They shouldn't at this weight really but really felt my back was ripped up with the squats. Funnily enough, the last 4 reps were great so must have been me being lazy. | ||
| VinnyJones | | ... | 01-02-2013 @ 14:52 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Log Press: Max Effort Week 9/16 Log: 30kg x 10, 50kg x 3, 70kg x 3, 90kg x 3, 100kg x 3, 110kg x F x 2, 80kg x 12, 110kg x 1, 120kg x F x 2, 40kg x 10 Dips: 4 x 10 + 7 (nearly 5 x 10 - massive improvement!) Tricep Pulldowns: 30kg 8 x 8 (8 seconds rest between sets) + a superset of 8 - 1 from 35kg to 70kg Summary Wasn't expecting anything special as I have been carrying a hand injury since Sunday and a shoulder injury since Tuesday. Still, not a bad session overall. Have some videos to upload of it but my phone was running out of memory and the vids "stutter" so not sure it would be a pleasant viewing experience to be honest. Really happy with the dips. So close with the last set but checking back over my log, the improvement from 3, 2, 2 to 4 x 10 in just 3 weeks is pretty good I think. Nice rest now until another Sunday strongman session. | ||
| VinnyJones | | ... | 04-02-2013 @ 09:26 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Strongman Sunday Stones: 40kg 2 x 5, 80kg x 5, 110kg Failed 9 times and then managed 2 reps at the end. Any tips on technique etc will be appreciated. Couldn't get my feet wider as the plates were in the way! Grrrr Yoke: 160kg x 20m, 200kg x 20m, 240kg x 20m, 260kg x 20m Arm over Arm (sort of): No idea of weights but did this three times with the weight going up each time. Speed and power was good I thought... even with Scott (Bear) getting naked at first and then sitting on the sled and gurning throughout. Proper laughs were had all day. Arms are now mashed https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-snc6/217573_10151501687336584_764229449_n.jpg https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-ash3/537975_10151501694316584_689604911_n.jpg | ||
| VinnyJones | | ... | 06-02-2013 @ 15:06 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Squat: Max Effort Tidy Up Week (with video) Watson Bar Box Squat: 60kg x 10, 100kg x 3, 140kg x 3, 180kg x 3, 215kg x 3, 235kg x 3 (3RM PR), 255kg x 1 (1RM PR) Deadlift: 60kg x 10, 100kg x 3, 140kg x 3, 180kg x 13 (PR) Chest Rows: 30kg DBs 5 x 8 Hypers: 3 x 20 BW Some 60kg face pulls and 35kg leg extensions to finish off. Summary Just going to be 2 sessions this week and this was the first. Comp prep begins next week. I managed 235kg x 3 and 255kg x 1 - both PRs but from a 16" bench. Usually prefer a 13/14" box but hey, had to use what was there and I struggled with 230kg from this height not so long ago so not to worried. Felt really strong with it. Best news was my wife's PRs... 75kg squat and 70kg deadlift. It is her second time lifting and first time in the gym. Really impressed with her determination and courage in getting in there. She is lacking confidence after having our 2 children and being a Nurse her time is used up helping others. Really pleased she is doing something to help improve her confidence. Love her no matter what anyway haha... http://www.youtube.com/watch?v=_IRE8wZVEtI | ||
| VinnyJones | | ... | 08-02-2013 @ 13:22 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Log Press: Max Effort Final Week Log Press: 40kg x 10, 60kg x 3, 80kg x 3, 100kg x 3, 110kg x 1, 120kg x F, 100kg x 2, 120kg x F, 60kg 5 x 12 DB Incline Bench: 25kg x 12, 30kg x 12, 34kg 6,6,5 Lat Pulldowns: 5 x 8 Summary Failed the log at 120kg again. Disappointed to be expected. Carbs have been pretty much non-existent for the past week (under 30g a day) for the slight water recomp before my deca blast. Energy levels were poor all session really but I kept plugging away. Kept trying with the log but I wasn't really fighting for it in the end. I did get it halfway up though so I guess with a little more focus and energy it would have gone up fairly well. The clean for it was rapid enough. Nice rest for 2 days and then attack it all again as per the comp prep plan. | ||
| VinnyJones | | ... | 11-02-2013 @ 21:11 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Comp Prep Week 1 Session 1 DB Warmup Log Press: 40kg 2 x 10, 60kg 2 x 10, 80kg x 5, 100kg x 5, 110kg 3, 3, 2, 1 Dips: 8 (BW), 5kg 6, 2.5kg 8, 8 Meer Extensions: 10kg 5 x 10 Tri Routine Pin 3: 6 x 20 Trained with Mikey Lane, a very competitive strongman. Absolute beast in the flesh and has given me a kick up the arse about what I need to do. Gave me some great tips on the log press.. so much so that my previous best on the log was 1 rep at 110kg. My numbers today were well beyond that and over more than one set. Tired towards the end but diet is dictating endurance for the short term. Simply an amazing session and learned more in 2 hours than I have in 4 months. | ||
| VinnyJones | | ... | 13-02-2013 @ 12:54 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 13.02.2013 @ 12:54 PM by VinnyJones Comp Prep Week 1 Session 2SSB Box Squat (16" box): 65kg x 5, 105kg x 3, 145kg x 3, 185kg x 3, 205kg x 3, 225kg x 3, 245kg x 3 (3RM PR), 260kg x 1 (1RM PR), 225kg 1 x 3, 1 x 4, 185kg x 10 (10RM PR) Axle Deadlifts (18" blocks): 65kg x 10, 105kg x 3, 145kg x 3, 185kg x 4 (no straps), 8 (with straps), 140kg 3 x 8 (no straps) Log Cleans: 40kg x 5, 60kg x 5, 80kg x 5, 100kg x 2 x 2 Hypers: 5 x 8 BW Side Bends 20kg plate: 4 x 8 each side Leg Extensions: 27kg 2 x 60 seconds for reps | ||
| VinnyJones | | ... | 14-02-2013 @ 13:14 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 14.02.2013 @ 13:15 PM by VinnyJones Comp Prep Week 1 Session 3DB Warmup Press: 30kg x 10, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3 (pushed), 100kg x 1 (pushed) Seated Pin Press: 20kg x 3, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 82.5kg x 3, 85kg x 3, 70kg 3 x 5 1 Arm DB: 25kg x 3, 30kg x 3, 35kg x 3 (both arms), 40kg x 3, 45kg x 1 (right arm only) Front Raise: 4 x 8 6kg Lat Raise: 4x8 6kg Rear Delt Flies: 4 x 8 Pin 2 Tricep Routine: 4 x 20 Curls: 20kg 2 x 60 secs | ||
| VinnyJones | | ... | 14-02-2013 @ 13:21 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Lots of volume today in my pressing. New routine from Ursus with a couple of Westside rep tweaks. Was surprised how weak my strict press was today. I have a lot of fatigue in my shoulders and an accumulation of injuries which took their toll today. My forearms for example are battered and bruised. To say it was painful doing the 1 Arm DB would be an understatement. Simply looking at this session as the one which is going to set the standard for the next few weeks. Wanted to jack it in and stick to what I was doing before but I need to be patient and stick to the task. Liked the raises... never done them before so I am focusing on slow, strict reps without any regard for the weight whatsoever. I picked something and I'll admit it was challenging but not impossible. Will simple go up in weight each week. CarbNite tomorrow so it gives me an opportunity to really replenish my glycogen stores because I was feeling REALLY weak but looked stronger... lots more definition in my body. So on that score good... strength wise, crap LOL | ||
| ianakajohn | | ... | 14-02-2013 @ 13:59 |
 Member 4188, 2081 posts SQ 205, BP 135, DL 250590.0 kgs @ 94.5kgs UnEq | Good stuff, stick with it  | ||
| VinnyJones | | ... | 15-02-2013 @ 18:31 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Comp Prep Week 1 Session 4 Watson Bar Squats with bands: 65kg x 5, 105kg x 5, 145kg x 5 - then onto a 13" box - 165kg 8 x 2 (40 seconds rest between sets) Deadlifts with bands: 60kg x 5, 100kg x 5, 140kg x 5, 170kg 8 x 3 (40 seconds rest between sets) Power cleans: 60kg x 2, 80kg x 2, 90kg x 2 Rear Delt Flies: 5 x 12 pin 2 Kept the work fairly low as tomorrow morning I am supposed to be training with Mikey Lane and Dave Meer who are going to show me how to do the stones properly. Massive opportunity to learn from two top strongmen. That said, walked away from this session with an upper back strain so it's in the balance whether I'll be in any condition to do them. Watch this space. | ||