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VSP Strength & Power Log: Journey to Elite Status

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VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Mon Dec 30, 2013 8:08 am

12/29/13

Joe Defranco's agile 8 for dynamic warmup

Power cleans
135x3-4 singles
155x2 singles

4" Deficit Deadlifts (everything double overhand unless otherwise noted)
225x5
275x5
315x3x5
335x5
365x5 (straps)

Snatch Grip Deadlifts
225x6
245x6
255x2x6

Front Squats
45x2x5
135x5
185x5
225x3
245x3x3

Olympic Squats
225x3x6

L-Sit Pullups
50 total reps in between sets of front squats and oly squats
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Thu Jan 02, 2014 2:56 am

1/1/14

Bench
45x3x20 (normal grip, wide grip and close grip)
95x8
135x8
155x3
185x3
205x2
225x5x5

Incline Bench
135x8
185x3x5

Arnold Presses (dumbells)
35x10
45x10
50x10
50x5 -> 35x7 (dropset)

Strict Dumbell Rows
80x2x12
90x2x12

Dips
125 total reps

Pullups
60 total L-sit pullups on the rings (6x10; 2 sets pronated grip, 2 sets supinated grip, 2 sets neutral grip)
20 regular pullups on the bar (4x5)
20 chin ups on the bar (4x5)
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby Mellos » Thu Jan 02, 2014 6:56 pm

*in*
Some impressive numbers you posted on the strength table. Curious to see more of your training.
Current PBs:
210 kg SQ, 135 kg Bench, 260 kg DL

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 282,5 kg, DL - 307,5 kg, Total (w/o Wraps) - 710, Total (w/ Wraps) 712,5 kg
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Fri Jan 03, 2014 4:07 pm

[quote="Mellos"]*in*
Some impressive numbers you posted on the strength table. Curious to see more of your training.


Thank you, sir! Here's to massive PRs for all of us here in 2014!
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Fri Jan 03, 2014 4:08 pm

1/3/14

SMR/dynamic stretching for warmup

Front Squat
45x2x10, 95x8, 95x5, 135x5, 155x3, 185x2, 205x2, 225x1, 245x1, 275x1, 315x1 (PR for beltless), 225x3x5

5-1 Oly Pause Squats (explained in video)
225x5, 235x5, 240x5

Dumbell Step-ups (weight per dumbell)
30x10, 40x10, 50x10

Dragon Flags
3x5

SLDL
135x8, 185x8, 205x8, 225x8

Weighted Hyperextensions
70x5x12

Wide Grip Pullups (done throughout the entire session)
10x10

Video: (lifting starts ~3:42 if you want to skip the warmup bit and ramblings)
[youtube]http://www.youtube.com/watch?v=0si1aEZBrxw[/youtube]
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby Mellos » Fri Jan 03, 2014 5:07 pm

Good work. I think I'll do some front squats next ME session just to beat you :P
Haven't done any free front squats in over a year, let's see how that goes ^^
Current PBs:
210 kg SQ, 135 kg Bench, 260 kg DL

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 282,5 kg, DL - 307,5 kg, Total (w/o Wraps) - 710, Total (w/ Wraps) 712,5 kg
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Sat Jan 04, 2014 4:32 am

[quote="Mellos"]Good work. I think I'll do some front squats next ME session just to beat you :P
Haven't done any free front squats in over a year, let's see how that goes ^^


Thanks man, and hell yeah please kill it! That's great motivation for me as well =]. Lookin forward to seeing what you get!
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Wed Jan 08, 2014 12:34 pm

1/5/14

Overhead Press
45x2x10, 65x8, 95x6, 115x5, 135x3, 145x3, 150x1 --> 135x5 push press dropset

Arnold Press
40x4x12

CG Bench
135x6, 155x6, 165x2x6, 175x6

Klokov Press
45x10, 65x3x10, 75x2x10

Pullups
50 L-sit, 40 wide grip, 10 wide grip/L-sit

Also trained shoulders Friday night with my brothers so didn't go too crazy today
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Wed Jan 08, 2014 12:35 pm

1/8/14

Deadlifts everything double overhand...building dat death grip
135x2x10, 225x5, 275x5, 315x3, 365x3, 385x3, 405x5x1 (passed out after last single and almost broke my thumb...really lucked out there), 315x5x5 w/ 1 min rest between sets

Zercher Squats
155x2x8, 165x2x8

Leg Press
270x4x12

deadlifts took a lot out of me so that was it. I'll do some ab wheel before I hit the sack.
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Fri Jan 10, 2014 1:24 pm

1/10/14

Quick dynamic shoulder warm-up

Close Grip Bench
45x20, 95x10, 135x8, 155x5, 185x5, 205x5, 225x5, 235x5 (PR at this bodyweight I think)

Wide Grip Incline Bench
145x8, 165x3x8

Dumbell Rows strict
60x6, 70x6, 80x6, 90x6, 100x6, 110x6

Arnold Press
40x8, 50x6, 60x2x5

Pullup/Dips Superdropset
10/10, 8/8, 6/6, 5/5, 3/3

Done. Got in late so didn't have a ton of time as I have to get some sleep before work. Got some good work in though.
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby knackers » Sun Jan 12, 2014 12:10 pm

nice front squat pb man!, you talk a lot about nearly passing out.. you don't want that LOL, try not to sit the bar on your throat too much.
heres a vid of a guy passing out in a front squat from putting the bar too far on his throat - http://www.youtube.com/watch?v=p0-wE5Bj ... iU-5vyVJ74
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Sun Jan 12, 2014 9:18 pm

[quote="knackers"]nice front squat pb man!, you talk a lot about nearly passing out.. you don't want that LOL, try not to sit the bar on your throat too much.
heres a vid of a guy passing out in a front squat from putting the bar too far on his throat - http://www.youtube.com/watch?v=p0-wE5Bj ... iU-5vyVJ74


Ouch! Thanks man, I definitely need to work on finding that sweet spot where to keep the bar. Usually it's too low and forces my elbows down, so I went a bit overboard trying to correct it lol. Definitely don't want that to happen though, I hate passing out.

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)
3x10

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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Re: VSP Strength & Power Log: Journey to Elite Status

Postby Mellos » Mon Jan 13, 2014 6:57 pm

145 kg front squat 8)
That's like 320 lbs or so.
Didn't go for more no no no RAW and tried to do 160 with belt and wraps. Utter failure :lol:
Current PBs:
210 kg SQ, 135 kg Bench, 260 kg DL

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 282,5 kg, DL - 307,5 kg, Total (w/o Wraps) - 710, Total (w/ Wraps) 712,5 kg
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby veganimal » Mon Jan 13, 2014 9:22 pm

[quote="Mellos"]145 kg front squat 8)
That's like 320 lbs or so.
Didn't go for more no no no RAW and tried to do 160 with belt and wraps. Utter failure :lol:


Fuggin A--good shit man! Nice job =] You'll get dat 160+

1/13/14

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
3x10/10

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
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Re: VSP Strength & Power Log: Journey to Elite Status

Postby JP » Wed Jan 15, 2014 12:42 pm

good work dude!
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