View All Posts: VinnyJones
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| » Owen's 'strongman' log (Go to post) | 07-08-2012 @ 22:34 | ||
| Epic log. I agree with the other posted in expressing nothing but astonishment that you keep setting PBs when injured. Inspirational mate. Seriously. | |||
| » Vinny's 5/3/1 (Go to post) | 07-08-2012 @ 19:15 | ||
| Cycle 1, Week 2, Session 2 Press: 20kg 2 x 10, 40kg x 5, 45kg x 5, 50kg x 3 60kg x 3, 65kg x 4 + 4 with a little leg drive, 65kg x 3 (leg driven) Front Squat: 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 5, 120kg x 1 Parallel Bar Chin Ups: 3 x 5 (pin 12) Close Grip Bench: 40kg x 10, 55kg 5 x 10 Sit ups: 3 x 10 Shoulder dislocations: 3 x 15 Not a bad session tonight. Felt really tired and drained for some reason. Yesterday probably took it out of me more than I thought. Going to stick with squatting 3 x per week though and hopefully adapt. Beat last weeks front squat max 1RM and reps at my top work weight so happy with that too. Not my best ever but small steps are needed right now. In 3 months I'll b warming up with some of these weights. Had to leg drive my last 4 reps of my press. Felt strong for the first 3 but then it started to go to pot for some reason. Also added in the BBB press from the 3 month 5/3/1 challenge to try and build some size. This has meant dropping a couple of things but I can cope with that. Cuts down my time in the gym a little more and I can be really focused on things which test me in my present state of conditioning. Was going to do some cardio but it's a day off tomorrow from the gym... I'll do something then. | |||
| » Vinny's 5/3/1 (Go to post) | 07-08-2012 @ 19:15 | ||
Containsnuts said:Loads of volume there Sir good show! Careful you don't burn out nag get ill. I've done worse lol... feeling the volume a little today. I know when to hold back a little. Hopefully I've hit a sweet spot. | |||
| » Making progress (Go to post) | 07-08-2012 @ 19:14 | ||
Containsnuts said:Hello Sir thanks for popping in Well to be honest my misses does em and I've always laughed but then when tried them real emphasis on lower back aswell as abs so I find they tighten you up where you need it most. I don't like wearing a belt so hope it will transfer over better control with farmers and yoke definitely squats Cool. I'll have a look into getting one. | |||
| » Making progress (Go to post) | 07-08-2012 @ 11:26 | ||
Core wheel outs 3 sets of 8 Hi mate... good work going on here. How do you find core wheel outs? Though about adding them myself recently. | |||
| » Vinny's 5/3/1 (Go to post) | 07-08-2012 @ 10:09 | ||
Post Edited: 07.08.2012 @ 10:10 AM by VinnyJones Cycle 1, Week 1, Session 1 Squat: 20kg x 10, 60kg x 5, 90kg x 5, 110kg x 5, 125kg x 10, 125kg x 5, 125kg x 5 Seated Good Mornings: 30kg 5 x 8 Leg Press: 80kg x 20, 120kg 3 x 12 (wide feet), 120kg 3 x 12 (narrow feet) Hamstring Curls: 10kg x 12, 20kg 3 x 12 Leg Curls: 10kg 3 x 12 Good session; previous best on 125kg squat was 8 reps but nowhere near my best strength wise. Once everything is firing properly I'll be putting in some good lifts again. Tried to focus a little more on the assistance to bring up some weak areas. Starting light on them to make sure that I don't overcook it but it'll pay off in the end. Cycle 1, Week 1, Session 2 Military Press: 20kg x 10, 40kg x 5, 50kg x 5, 60kg x 8 Face Pulls: 40kg x 12, 50kg x 12, 60kg x 12 Front Squat: 60kg x 5, 70kg x 5, 80kg x 5, 100kg x 3, 80kg x 5 Close Grip Bench: 50kg 5 x 8 Seated Tri Ext: 21.5kg 3 x 12 DB Press: 21.5kg x 7, 21.5kg x 6, 18.5kg x 7 Crap session today all things considered. Won't be happy till I'm front squatting 150kg which will happen in the next 2/3 months. Pressing is ok, no pain in lower back which is good. Developed a strange pain in my hip though. Not happy. Was supposed to do a push press set too but I forgot. Feels almost like a wasted session. Cycle 1, Week 1, Session 3 Squat lockouts: 20kg x 10, 60kg x 8, 80kg x 5, 100kg x 5, 120kg x 3, 140kg x 3, 180kg x 3, 200kg x 3, 220kg x 3 Front Squats: 60kg 3 x 10 Bench Press: 20kg x 10, 40kg x 5, 50kg x 5, 60kg x 5, 67.5kg x 12, 67.5kg x 5, 67.5kg x 5 DB Press: 16kg x 12, 23.5kg x 8, 7, 7 Face Pulls: 30kg x 15, 35kg x 15, 40kg x 15 ANDY BOLTON DEADLIFT FRIDAY - WEEK 1 Rack Pulls: 60kg x 10, 90kg x 5, 100kg x 5, 140kg x 5, 170kg 5 x 4 Speed Deadlifts: 100kg x 5, 130kg 3 x 3 Seated Rows: 60kg x 15, 70kg x 15, 80kg x 15 Push Press: 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 3, 80kg x 1, 90kg x 1, 100kg - F Jerks (for practice): 60kg 2 x 5 To bring my deadlift up a little quicker I am doing Andy Bolton's Deadlift routine. It's a weekly spot which for the first 7 weeks you do rack pulls and speed deadlifts. You take a week off to do some prehab stuff. Then the final 8 weeks build up to a PR. IRL this would probably be a meet type scenario. I am going to do 3 cycles of 16 weeks each which will take me to November next year barring injury. The goal is 280kg with no straps by the end of the third cycle. Hoping to be doing 200kg 5x5 on my squat too by that point. Anyway, good session today. Was focused and fit. Feeling quite strong right now and putting in some sensible work. Numbers aren't that heavy but they will be in 4 weeks time. All of this is leading up to something better and to help avoid injury. Cycle 1, Week 2, Session 1 Squat: 20kg 2 x 10 (warmup), 60kg x 5, 80kg x 5, 100kg x 5, 125kg x 3, 135kg x 8, 135kg 2 x 3 Box Squat: 60kg 3 x 2, 90kg 2 x 2, 100kg 1 x 2 Leg Press: 140kg 3 x 12 (wide) & 3 x 12 narrow Standing ab cable crunches: 60kg 3 x 15, 70kg x 15 Face Pulls: 50kg 3 x 12 Previous best was 130kg x 6 on my squats. So to get 8 reps and then bang out another 6 was pretty good. Everything is going in the right direction. Tried out a couple of box squats. Tending to think that they need their own "session" or "week" in my plan. Tempted to do the 3 week cycle of 5/3/1 and then instead of a deload week just do the box squats and everything else with volume to prepare for the next cycle of lifts. Clint Darden trains his clients in that way and they are all not suffering from not deloading entirely so it seems to have some efficacy. Good session. A little left in the tank too. | |||
| » Vinny's 5/3/1 (Go to post) | 07-08-2012 @ 10:09 | ||
| Ok my log is a little of two programmes; squat, press and bench is based on 5/3/1 principles. My deadlift is based on Andy Bolton's programme which involves some rack pulls and mixing up volume/intensity before working up to a new PR. The reason I have done this is because I suffered a back injury and as a result my deadlift needs some work to bring it back into line. Once I am back where I want to be, I'll incorporate deadlifts into my 5/3/1 programming. Current PRs Squat 180kg 1RM Deadlift 210kg 1RM Press 80kg 5RM Bench 95kg 1RM Goals to reach by end of 2013: Squat 200kg 5RM Deadlift 260kg 1RM Press 100kg 5RM Bench 125kg 1RM I went on holiday in July but my training has been 5/3/1 since Dec 2012. I previously started on Stronglifts 5x5 and have been training since Feb 2011. When I started training I was 142kg and am now between 118-121kg (I hover a lot right now). I was weak as you like too. That's changed. The routine below is what I have followed since I got back. All of these sessions were done in a fasted state. Diet wise I am a complete screw up. Looking at various things right now such as Intermittent Fasting as I am still a little belly heavy. But I reckon that if I just eat whole foods with lots of protein that will all fix itself so long as my sessions keep progressing. Main goal I want to compete in strongman competitions. | |||