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vdizenzo
02-02-2007, 11:28 AM
Just to give you guys some background information on myself, I have competed amateur and pro from the 220's to the SHW's. I used to compete full meet, but ruptured two discs in my back which caused me to be a bench specialist (well, for the most part). I once held the all time 275 record and my best bench is 800 as a 308. I have pulled 800 on the trap bar, overhead pressed 400, and benched 575 unequipped in an indoor strogman contest.

In 2006 I suffered a strangulated umbilical hernia and tore my bicep tendon both of which I had repaired. Since then I have had two failed attempts at an unequipped 600 bench and had 805lbs. come out of my hand (of the torn bicep) and fall to my chest. My realization is that since I have returned from my induries I have only been worried about my bench strength which has been my downfall. I am strongest in my bench when my overall strength is maximized. So now I am concentrating on getting my overall strength back up. I am also working on my GPP which I have never done before.

Eough about me, here's my lifting:

Stumprrp
02-02-2007, 11:39 AM
cant wait to see the progress vin

Isaac Wilkins
02-02-2007, 11:46 AM
I'm really looking forward to watching this.

Also, from the WBB moderatorship, we appreciate you being here and sharing your training with us.

Now go get in shape, I'll be right behind you!

:p

deeder
02-02-2007, 12:00 PM
Holy crap bro! Falling apart! This should be a great journal to follow! Looking forward to your workouts!

Sidior
02-02-2007, 01:15 PM
Cant wait to see the lifting, you are a tank!

vdizenzo
02-04-2007, 12:03 PM
Thanks guys, I am an old tank--that's for sure. Will be 38 this summer, but I am hanging on for dear life. Here's some training:

This was for the week

1/26/07 Bodyweight 301
ME bench

Deload day
-Dumbell bench 25x20, 50x20, 75x20, 100x20, 100x20
Hang clean press 95x5, 135x5, 155x5 (never done these before, I think I'll like them)
-One arm dumbell row 50x5 7 sets
-Lying tricep ext (curl bar) 60x15 3 sets
-Dumbell hammer curls 20x15 3 sets
-Band tri ext 3 sets of 15

Took it easy this week considering I dropped 805 on my chest a week ago.



1/28/07 Bodyweight 300
Core workout

-Power squats 180x5, 270x5, 360x5, 450x5, 540x5
-Conventional dl (hook grip and boy does that suck) 135x5 5 sets
-Barbell shrugs (hook grip again) 135x10 5 sets
-Forearm curls superset under and over 20x10 2 sets
-20 minute walk on treadmill


1/29/07 Bodyweight 300
gpp

-Farmers walk with 100 lb sand bags in each hand (I rigged dumbell handles on them) one lap around the house with one set down. These sure felt heavier than 100 lbs. each.

-Incline band crunches 3 sets of 10



1/30/07 Bodyweight 300
DE bench day

Missed the gym so I did a band workout in my basement instead.

-Band bench superset with tri ext 4 sets of 10
-Band seated row 4 sets of 10
-Band face pulls 3 sets of 15
-Band curls 3 sets of 10
-Incline band crunches 3 sets of 10



1/31/07 Bodyweight 299
GPP

-Shouldered 100lb bag of sand and took a lap around the back yard. Dropped and then shouldered other side for another lap.


2/2/07 Bodyweight 299
ME bench

-Raw bench 135x10, 225x5, 315x3, 405x2, 495x1, 525x1, 535x1 (I am trying to learn how to grip the bar regularly instead of false grip. I think this was cause my to roll my traps up into my neck instead of down to my lats. The bar was very high on my chest).
-Standing overhead press 135x5, 185x5, 225x5, 275x5 (Wanted to keep going up, but was having problems with my ulnar nerve in my left arms. I think this is a result of changing my grip from thumbless to traditional. I used to use thumbless on everything including my back and shoulder work. I think my body needs to adjust to the new grip).
-Seated cable rows 120x10 for 4 sets
-Elbow out dumbell ext superset with hammer curls 20x15 3 sets

My elbow is "f"ed up. I went home and iced heavily and began a course of motrin.



2/3/07 Bodyweight 299
Core workout

-Box squats holding weight pressed over head 135x5, 145x5, 155x5, 165x5 (my elbow is still "f"ed up which made these very difficult).
-Pull throughs 25x10, 45x10, 55x10, 75x10 (I know I was doing these wrong. Rhodes was supposed to show me how to do them Friday night, but he did not becuase he is selfish!)
-Dumbell shrugs 70x15, 80x15, 90x15
-Forearm curls superset under and over 20x10 2 sets

The elbow is feeling a little better. On another note I had a total hissy fit in the lame assed gym. I forgot my ear buds for my ipod so I threw my bag and yelled "So I have to listen to fu_king gay assed George Micheal today!" Needless to say, my wife was not pleased. Oh well.



2/4/07 Bodyweight 298 (gettin slender)
GPP

-20 medicine ball throws outside.

All in all I am very please with my training and diet this week. I have been basically working out 1 to 2 days tops since my injuries and have not felt good about myself. I'm excited for the hard work that lies ahead.

SFW!

vdizenzo
02-05-2007, 05:50 PM
2/5 bodyweight 298.5
DE Bench

-Speed bench 135x5, 225x5, 275x3 for 6 sets
-Rack lockouts 315x5, 405x5, 495x5, 585x3
-Hammer iso-lat 180x5, 270x5, 320x5, 360x5
-Dumbell bicep curls 30x5, 40x5, 35x5, 30x5, 25x5 (My biceps are so weak especially the one that ripped off and was repaired. However, what do I expect, I never used to train them. Unlike my training partner Rob "Tee" McRay who trains his 23+monsters everyday!) Gotta start somewhere.
-Reat lat machine 70x15 for 3 sets
-Pushdowns 25x15 for 2 sets

My elbows are still a little tender. I'm justs trying to work through the pain. I am looking forward to trying At Large's ETS. I'm hoping it will assist in my recovery.

Stumprrp
02-05-2007, 06:16 PM
all of these workouts were impressive man, let those elbows heal up nicely

bill
02-05-2007, 06:32 PM
Good stuff don't get thrown out of the gym just yet. Some of the music that gets played is definetly for the ladies.

RhodeHouse
02-06-2007, 03:40 PM
BTW, I'm not selfish. I just worry about myself! Big difference, Jackass!

drew
02-06-2007, 03:42 PM
So I have to listen to fu_king gay assed George Micheal today!

I wish I could have witnessed this. Oh how I enjoy the occasional Dizenzo-wicz tantrum.

vdizenzo
02-06-2007, 04:18 PM
BTW, I'm not selfish. I just worry about myself! Big difference, Jackass!

KLUNK! I believe that is the sound of a certain someone's bench shirt falling off a truck. Ooops.

rmccray
02-06-2007, 06:49 PM
KLUNK! I believe that is the sound of a certain someone's bench shirt falling off a truck. Ooops.

now that is funny

e-bol
02-07-2007, 07:52 AM
Nice lifting Vincent!!! Everything looks real good brother!!!

:strong:

vdizenzo
02-07-2007, 08:42 AM
Nice lifting Vincent!!! Everything looks real good brother!!!

:strong:

What's up? Easy E is in the hizouse. Thanks.

vdizenzo
02-09-2007, 09:37 PM
2/9 Bodyweight 296
ME Bench

-2 board close grip 135x10, 225x5, 315x3, 405x3, 495x1, 545x1, 565x0, 550x1 (I am starting to learn the regular grip, I have also learned that on my raw work I have been rolling my traps up into my neck instead of down into my lats. Relearning my bench is a real pain in the ass).
-1 arm standing dumbell presses 50x5, 75x5, 100x5, 120x5, 150x5
-dumbell rows 100x5 for 3 sets
-JM's on curl bar 60x15, 100x15, 100x15
-Hammer bar curls 50x15 for 3 sets
-Rear delt band pull apart thingies (I don't know what it's called) purple bandx20 3 sets.

As the great Jim Wendler says "Rhodes is not gay, but he's not straight either."

Stumprrp
02-09-2007, 09:51 PM
damn man thats a seriously strong workout holy crap

Sensei
02-10-2007, 06:39 AM
Glad you're here! It'll be fun to watch an elite lifters thoughts and planning!

-Shouldered 100lb bag of sand and took a lap around the back yard. Dropped and then shouldered other side for another lap.
How'd you like these?

-Standing overhead press 135x5, 185x5, 225x5, 275x5 (Wanted to keep going up, but was having problems with my ulnar nerve in my left arms. I think this is a result of changing my grip from thumbless to traditional. I used to use thumbless on everything including my back and shoulder work. I think my body needs to adjust to the new grip).
If you're having elbow issues, I don't know if I'd be doing overhead squats, but that's just me. Maybe it's light enough for you that it doesn't matter, but it puts some stress on the shoulders and elbows.

vdizenzo
02-10-2007, 12:43 PM
Glad you're here! It'll be fun to watch an elite lifters thoughts and planning!
How'd you like these?
If you're having elbow issues, I don't know if I'd be doing overhead squats, but that's just me. Maybe it's light enough for you that it doesn't matter, but it puts some stress on the shoulders and elbows.



Thanks, I'm glad to be here.

I enjoy the sandbag training very much. I am not working very hard with them, but I feel accomplished doing something on my off training days.

Yeah, I don't think I will be doing the overhead squats anymore. The 135 was very light, but I can't imagine holding much heavier while squating. I might throw them in at 135 as an extra exercise for conditioning.

vdizenzo
02-10-2007, 12:44 PM
2/10 Bodyweight 295
GPP

100lb sand bag in each hand for farmers walk 1 lap around the house. A nice improvement over the last time.

Crunches with bands 5 sets of 15

rmccray
02-10-2007, 10:18 PM
im gonna have to come by this week and try them sand bags

e-bol
02-11-2007, 03:27 PM
Some of the strongest shoulder presses I have seen!! Nice job!!:strong:

vdizenzo
02-16-2007, 08:09 AM
2/11 bodyweight 294
Core workout

-hack squats 90x5, 180x5, 270x5, 360x5, 450x5, 540x5
-rack deadlifts 135x5, 225x5, 315x5, 405x5 (I cannot use a hook grip, my hands are too fat and my fingers too short. I could barely hold onto the 405 with a double overhand. I am going to use an over under but not go over 315 and see how my bicep feels.)
-pulley shrugs 150x15 for 5 sets
-wrist curls with pulley superset over and under 10x15 for 2 sets


2/12 bodyweight 294
GPP

-medicine ball throws 21
-leg raises with medicine ball 3 sets of 5


2/13 bodyweight 293
DE bench

-speed bench 275x3, 275x3, 225x3 for 6 sets (I did not feel fast with 275, the whole DE thing is new to me. I think I am just going to start with 225 and just add 5lbs a week).
-3 board press various grips 315x5, 405x5, 495x5, 505x5, 505x5
-Life fitness row machine (over grip) rack for 5 sets of 5
-Rear delts on pec dec 75 for 3 sets of 15
-dumbell curls 30 for 5 sets of 5


2/14 bodyweight 292.5
GPP

-Horizontal and some vertical Valentine's cardio with my wife.


2/15 Day off.

rmccray
02-16-2007, 02:25 PM
just for the record valentines cardio can and should be done twice a day at almost everyday
just so you know:dj:

vdizenzo
02-27-2007, 07:36 PM
2/16 Bodyweight 290
ME Bench

-Ultra wide raw bench worked up to 495 for 3 singles
-hang clean and press 135x5, 185x5, 225x5, 250x5 cleaned only once, 275 could not clean, took it out of the rack for 5 reps
-row to belly 120 4x10
-pushdowns 100 4x10




2/19 Bodyweight 291
Core workout

-Zercher squats 135 for 5 sets of 10 (never did them, so I kept them light on my repaired bicep, but I liked them)
-Dumbell shrugs 130x15 for 4 sets
-Pull throughs with stack 4x5
-cable wrist curls superset over under 2 sets of 10 with 20lbs




2/20 Bodyweight 292
DE Bench

DE Bench 225x3 for 8 sets
Hammer Rows 90x5, 180x5, 270x5, 360x5, 450x5
Rolling DB Ext (can't remember weight 3x12)
Pushdowns (can't remember weight 3x12)
Side Raises (can't remember weight 3x12)




2/23 Bodyweight 292
ME Bench

-flat bench worked up to 495x1, 525x0, 525x1, 530x1 (my form confidence and everything else has been fupped duck! I think I finally started getting things back together on the last two sets--my man big Tee reminded me you don't always have to try and teach the old dog new tricks).
-3 boards with minis doubled close grip 325x5, 435x5, 485x4.5 ;)
-seated rows 5x5 worked up to full stack
-hammer rope curls full stack 5x5
-rear delts with mini 5x10



2/24 Bodyweight 292
GPP

Walk with 20lb weight vest




2/25 Bodyweight 292
Core workout

-Front squat close 135x5, 185x5, 225x5, 275x5
-Deadlift 135x5, 185x5, 225x5, 275x5
-obliqe/side fat work 100 bends with band
-20 mins on stationary bike
-hypers 2x10




2/26 Bodyweight 294
ME Bench

-Speed bench 225x3 for 8 sets
-Seated overhead press in the rack 135x5, 225x5, 315x5, 325x5
-Bent over barbell row 10 reps superset with shrugs 15 reps with 135 for 4 sets
-Lying tri extensions 50x15 for 5 sets
-Hammer preacher curl 1 arm 25x5 for 4 sets 30x5 for 1 set
-Cable pushdowns 40x15 2 sets

GPP
-Walked with 20lb weight vest




2/27 Bodyweight 292.5
GPP

-Walk without vest
-Iron cross hold with 25lb (wet) sand bags each hand 2 sets of 40 seconds




Alright Big Rob I am up to date. Some of the assistance numbers might be fictional, I tried the best I could. I will keep up to date from now on.

vdizenzo
03-01-2007, 05:26 AM
2/28 bodyweight 292.5
GPP

Walked with weight vest

Stumprrp
03-01-2007, 12:53 PM
your a beast vin

vdizenzo
03-02-2007, 06:25 AM
Thanks Stump, Im working on it.

3/1 Bodyweight 293
Walk with weight vest.

Sidior
03-02-2007, 06:28 AM
Just got caught up in here, freaking strong bro! Do you find going heavy while ultra wide on raw bench cause issues with your shoulders at all?

vdizenzo
03-02-2007, 09:38 AM
Just got caught up in here, freaking strong bro! Do you find going heavy while ultra wide on raw bench cause issues with your shoulders at all?

Thanks Sidior. To answer your question no, because my shoulders are one of my strongest bodyparts. I don't do them too often. It is just another exercise in my bag.

vdizenzo
04-25-2007, 10:00 AM
I'll post a few workouts again and see if anyone cares.

4/20

Raw bench 495x1, 545x1, 570x1
face pulls 75 4x15

4/21

100' farmers walk with 100's and 150's
trap bar deadlift plate jumps to 675--easy


4/22 Day off. Needed a break after my Friday test bench day. Everything is working well and I am on target. I should be hitting IPA nats on 6/22 and will then be doing a strongman in upstate NY on 7/21


4/24

GPP- shouldered 100lb sandbags 6x shuffling back and forth between bags. Man, my conditioning is awful!


Oh yeah, I have needed to DMSO and ice my forearms and wrists like crazy. The gripping for strongman, core, and gpp training is killing me.

bill
04-25-2007, 10:11 AM
Bench is coming back strong, your getting back to the competitions is great.

Coke
04-25-2007, 10:19 AM
Truly killer stuff there, outrageous levels of power and strength...you should do super in the upcoming comps.

vdizenzo
04-25-2007, 12:17 PM
Wow, thanks guys!

smokinHawk
04-25-2007, 12:53 PM
570x1 is an awsome raw bench, well done, have you hit 600 raw before injuires? looks like your close to it if you havent done it before.

vdizenzo
04-25-2007, 06:27 PM
570x1 is an awsome raw bench, well done, have you hit 600 raw before injuires? looks like your close to it if you havent done it before.

Never hit if before. My best raw comp bench is 575. Best gym was 585. I really want that 600. I finally believe I am on my way. I also strongly believe changing over to a Westside bench method has helped.

Clifford Gillmore
04-25-2007, 09:05 PM
Sweet that you started a journal vin! I'm sure you'll add 15lbs like cake with some Westside in ya and rail 600.

vdizenzo
04-26-2007, 06:24 PM
4/26

Sit ups with medecine ball (I could hardly breath so I did not count--I'll work on that next time).

Stumprrp
04-26-2007, 07:55 PM
570 is just silly vin wow

vdizenzo
04-27-2007, 10:50 PM
4/27/07
ME Bench

Floor press worked up to 555x1 (10lb pr although a bit of a touch and go)
http://www.youtube.com/watch?v=YIJrWunszps

5 board press inside grip 455x5, 495x5, 545x5

dumbell rows 100x5-5 sets

dumbell cleans 30x10, 35x10, 40x10

band pushdowns 3x15 superset with dumbell curls 25x10-3 sets



Interesting story for the gym tonight. A very cute girl came into Southside(appeared to be the girl of some guy in the gym). That never happens because the place is downright scary. Anyway, I have never seen so many puffed up chests and sucked in bellies in my life. It looked like a bunch of peacocks strutting their stuff. Then there's me just putting on my lifting clinic for the night. I was sporting a nice red gym shirt with a hole in the under arm. I saw her looking. She's only human. I will sleep well tonight knowing I was the one who made her a little moist in the panties. If Rhodes and McCray say otherwise--they are liars!

LittleDave
04-28-2007, 11:19 AM
haha Vin still the perv... yeah you got me into this website, I don't think you ever told me about it before. Hope all the SSG gang is still doin as well as you ar.e

Sensei
04-28-2007, 11:42 AM
4/24
GPP- shouldered 100lb sandbags 6x shuffling back and forth between bags. Man, my conditioning is awful!
Oh yeah, I have needed to DMSO and ice my forearms and wrists like crazy. The gripping for strongman, core, and gpp training is killing me.I can definately feel your pain... Looking forward to seeing your training progress.

Coke
04-29-2007, 09:28 AM
No doubt ole girl was watching while you put on your clinic, lol - :D ...great floor and board presses.

vdizenzo
04-29-2007, 04:44 PM
Thanks guys.

4/29
Core workout

Squats 160lbs 10x10
Farmers walk with 130lb dumbells (heaviest at this gym--pathetic) 150'

Progress
04-29-2007, 05:10 PM
The numbers in here are simply staggering. Funny story about the girlie, too. Good stuff.

vdizenzo
04-30-2007, 06:02 PM
Progress--Getting un-streamlined--I like that!

4/30
ME Bench Day

Speed bench 225x3, 275x3, 315x3 (very fast today felt strong)

Lying barbell tricep extensions 135x5, 185x5, 225x5, 275x5, 315x5

Standing overhead press 135x1, 225x1, 315x1, 405x1 (PR! I told you I felt strong today)

Hammer iso lat 90x10, 180x10, 270x10, 360x10

one arm cable curls 25lbs 4x10

Pushdowns set of 50 can't remember the weight


Took the dog for a fifteen minute walk when I got home--I count that as cardio--it gave me quite the low back burn!

bill
04-30-2007, 06:43 PM
Good stuff, excellent workout. That lady will probably have her girlfriends with her next week.

RhodeHouse
04-30-2007, 07:08 PM
She was totally looking at me!

Cenzo is looking the biggest and strongest I've seen since I started training with him 2 1/2 years ago. He looks better and is stronger than when he smoked 800. Gonna be a great year for him.

vdizenzo
04-30-2007, 08:38 PM
She was totally looking at me!



In disgust!

By the way, thanks for the compliment.

vdizenzo
04-30-2007, 08:38 PM
That lady will probably have her girlfriends with her next week.

Too bad for them I won't be there, but I like the way you think.

KingJustin
05-02-2007, 08:25 AM
Just realized you kept a journal here. Great ****ing lifts. Keep slamming the weights man. Seeing how you train is really helpful

vdizenzo
05-02-2007, 09:10 AM
Just realized you kept a journal here. Great ****ing lifts. Keep slamming the weights man. Seeing how you train is really helpful

Thanks. It's lifters like you that make me want to post it. It took many people to get me where I am. I love giving back to the sport.

vdizenzo
05-02-2007, 09:11 AM
5/1
GPP

15 minute dog walk

5 tire throws each arm (25-30lb tire)


I enjoy GPP so much more when I change it up. The tire throws are a nice addition. There will be one in the strongman comp I am doing this July.

Guido
05-02-2007, 09:25 AM
Tire throws! Hell yeah! I love doing those sometimes. I'm pretty good at it, too. Must be my crazy discus-throwing technique.

Sidior
05-02-2007, 03:45 PM
405 overhead press :O That is nucking futs! As well congrats on the wet panties.

vdizenzo
05-02-2007, 08:49 PM
Tire throws! Hell yeah! I love doing those sometimes. I'm pretty good at it, too. Must be my crazy discus-throwing technique.

I threw in high school (albeit 20 years ago). It's amazing how much farthur I can throw it using a spin as opposed to just giving it a standing toss. I emailed the the guy holding the strongman to make sure I can spin. I hope he says yes.

vdizenzo
05-02-2007, 08:51 PM
405 overhead press :O That is nucking futs! As well congrats on the wet panties.

Thanks. I almost blacked out. I did not even know I was back in the rack when I brought the weight down. I just remember seeing something that resembled a white buffalo in my head and eyes for a few moments.

Stumprrp
05-02-2007, 09:12 PM
vin are you kidding me, 315 on extentions? 405 on overhead press? WTF! SFW!!

vdizenzo
05-06-2007, 09:10 AM
One of our partners just broke both the bones in his forearm benching in a comp. It was pretty f'd up. My body is beat up and my mind is not in the right place. I have taken a few days off.

vdizenzo
05-07-2007, 04:47 PM
5/7
DE Bench Day

Speed bench 3 sets 225x3, 3 sets 275x3, 3 sets 315x3

Clean and press 135x1, 135x1, 185x1, 225x1, 275x0, 275x0, 275x0 (I just cannot get under the bar, I'm just too inflexible. I may just have to go back to the continental instead of the clean).

Pulldowns superset with pushdowns light 4x15

I hurt like a bitch. My arms are f'ing killing me. I am not used to training biceps at all and now training part time for strongman I am using them all the time. I feel like I have f''ing polio. Plus I spent all Friday loading plates in a warm up room at meet. Looks like lots of DMSO, ice, stretching, and ibuprofin.

TommyBoy
05-07-2007, 05:05 PM
3 sets 315x3
That's ****in' unreal dude.

Stumprrp
05-07-2007, 07:02 PM
speed sets with 315 is cool dude... haha

Coke
05-08-2007, 05:44 AM
Awesome speed bench sets, huge numbers.

Clifford Gillmore
05-08-2007, 06:22 AM
315x3x3 is insane! Awesome work man.

vdizenzo
05-08-2007, 09:01 AM
Thanks guys. When I started speed about 3-4 months ago 225x3 actually felt pretty awful. I went down to 185. Once my body adapted I started moving up the weight. Now 315 feels pretty easy. I think next week I will go 225x3 (2 sets), 275x3 (2 sets), 315x3 (2 sets), 365 x3 (2 sets). I definitely like ramping up the weight as opposed to just starting and finishing with the same weight.

TommyBoy
05-08-2007, 01:00 PM
Do you incorporate a lot of bands or chains in the speed work? I noticed that the band tension really took a toll on my shoulders.

vdizenzo
05-08-2007, 05:41 PM
Do you incorporate a lot of bands or chains in the speed work? I noticed that the band tension really took a toll on my shoulders.

No bands or chains for my speedwork. I only throw them in once in a while on ME day.

vdizenzo
05-09-2007, 08:55 AM
5/8

Walked the dog and then spanked the monkey!

rmccray
05-09-2007, 04:30 PM
5/8

Walked the dog and then spanked the monkey!

the cool thing is it was his dog and my monkey S.F.W

vdizenzo
05-11-2007, 10:04 PM
5/11 ME Bench

Incline 525x1 EASY! PR!

3 Board Press 625 PR!

Superset mini band face pulls and 70lb pushdowns 4x15

Dumbell curls 35lbs 2x15

SFW!

Coke
05-12-2007, 07:12 PM
Awesome PRs, ridiculous numbers there man.

KingJustin
05-14-2007, 12:32 PM
We need to get a video of some of these curls.

vdizenzo
05-15-2007, 11:51 AM
We need to get a video of some of these curls.

I f'n hate curls. I only do them because I already blew off one bicep. Curls are for girls.

vdizenzo
05-15-2007, 11:58 AM
5/12
Core day

2" Axle clean and press did about 11 sets working on form and went up to 250. This should come around.

Farmers walk 115 each hand for 100+ feet with one turn. 205 each hand for 100+ feet with one turn. Yeah I almost broke my wrist on this one. I must have missed physics class one day in h.s. where this got explained. At the completion of the second set I dropped the weights--they stopped and I kept going. I tripped over the plates and went into the ground like a missile. I stopped myself with my left hand. I should have stopped my fall with my face. I don't need my face to bench. My wrist is still f'd up today. I'm sure I strained the ligaments. Lots of ice and ibuprofen.

Trap bar dl on blocks 675x5 (my wrist hurt--I could have done more).



5/14
DE bench

skipped due to my wrist.

Coke
05-16-2007, 05:06 AM
Too bad about the mishap, you will own them farmers soon enough.

bill
05-16-2007, 10:10 AM
Big V hope that's nothing serious, like to see you breaks some more records!

vdizenzo
05-19-2007, 09:31 PM
5/16

Cardio because of my wrists I cannot train or do GPP

15 minutes on treadmill
15 minutes on eliptical


5/18
ME Bench

Worked up to 550 raw just to feel it as an opener for my contest in 6 weeks. I will not take a plain flat raw before the contest. I'll probably flat bench once more before then and it will be with chains.

Mini band curls 3x15
Mini band rear delts 3x15
Mini band pushdowns 3x15

Could really not train too hard because my wrists are still banged up. I will probably have to take this week off again until ME Bench. Being injured sucks.

Clifford Gillmore
05-20-2007, 12:00 AM
Ice those ****ers and get back in the groove big guy!

vdizenzo
05-20-2007, 07:37 AM
Ice those ****ers and get back in the groove big guy!

Will do brutha, will do. Thanks.

Stumprrp
05-20-2007, 08:23 AM
hell yeah man get those wrists healed you have meets to win! i love band accessory work.

KingJustin
05-20-2007, 08:39 AM
Damn man, good luck healing that wrist.

And it's pretty humbling seeing you bench an easy 550 while injured.

rmccray
05-22-2007, 05:20 PM
did you say curls are for girls??????????????????? :soapbox:

Chubrock
05-22-2007, 06:12 PM
I'm gonna have to start hanging out in here.

rmccray
05-28-2007, 08:46 AM
i still cant beleive he said curls are for girls
curling is very important to powerlifting :soapbox: :swear:

vdizenzo
06-06-2007, 09:48 AM
Catching up on some workouts here

5/21 DE Bench
Ghey machine work for chest, back, biceps, triceps, and rear delts.
Still letting wrists heal



5/25 ME Bench

Floor press 565x0, 565x0, 495x2
2 Board Press 405x3, 455x3, 495x3
T Bar rows 3x10

Wrists are still bothering me. I had a really hard time trying to figure my grip out.


5/26 Core Workout
Rack Deadlift 405x10
Farmers Walk with 130's 100 feet with one turn
20 minutes cardio on stationary bike



5/28 DE Bench
Speed Bench 225 3x3, 275 3x3, 315 3x3
Seated smith machine press worked up to 315x10
Incline high dumbell rows 3x10
Cable curls 3x10
Pushdowns 3x10

Wrists are finally starting to feel a little better. I got my grip figured out again.


6/1 ME Bench

Incline Bench 545x1 SWEET!
Pulldowns to belly 3x10 to chin 3x10
Reverse curls 3x10


6/2 Skipped core day to go to the Elite Fitness Seminar in Boston with Rhodes. It really showed me how most of the super strong guys are all doing very similar training stuff. Wendler, Bartley, Kroc, and Tate are all super cool guys. If they are in your area you should definitely attend.

However, Wendler's priorities are all f'd up. When we needed to eat he needed to hold us all up to buy CD's. Although I did chow down on some candy they sold in the store. Dave Tate was having blood sugar issues so I think he ate 2 Skittles. He was nice enough to give me the rest of the bag. He could tell I was in a calorie defecit.

Oh yeah, the whole thing was hosted by CJ Murphy of Total Performance Sports in/near Boston. What an awesome facility with Strongman, Powerlifting, Boxing, and some crossdressing. Although Murph looks like some type of carrier he's a really cool guy. He even donated a trap bar to me a few years ago--he said it was just to borrow, but I know that's not the case.

I got sick on the way home (we did not get home until about 3:00am). Rhodes took good care of me. I think it's mostly due to the fact that he wants to be my life partner. Unforutunately he has no shot as my wife forbids me from dating men. Not to mention that I am not fond of his volleyball player physique. Long story short--I called off core day.



6/4 DE Bench
Speed Bench 225 3x3, 275 3x3, 315 2x3 (feeling slow and beat so I called off my last set)
Clean and press 135x5, 185x1, 225x1, 275x1
Bent over barbell rows 2x10
Rolling dumbell extensions 3x15
Concentration curls 2x15


Alright I am all caught up. Things are going well. I can't wait until 6/24 to compete.

Bob
06-06-2007, 11:03 AM
Dang Vin.. I'm jealous... I was dying to go to that Tate seminar... but I had to be a good dad and watch a ballet recital for one daughter and graduation for another... :p I'm hoping to go to Murph's Big Seminar in Sept. when Wendler is going to be there again.

Did you get Murph's Strongman Training DVD to help you get ready for that WNY Strongman contest?

GL on the 24th... should be a great showing for you.. your strength is amazing.

Bob
06-06-2007, 12:19 PM
wait a sec... I just checked the TPS website... and I noticed a little note on there..
"We’ll be going on the road to bring the TPS knowledgebase right to you and we’re even working on booking a date for the Vinny DiCenzo Bench press clinic so be sure to stay tuned! "

Dude... when & where is this?

vdizenzo
06-06-2007, 12:22 PM
Dang Vin.. I'm jealous... I was dying to go to that Tate seminar... but I had to be a good dad and watch a ballet recital for one daughter and graduation for another... :p I'm hoping to go to Murph's Big Seminar in Sept. when Wendler is going to be there again.

Did you get Murph's Strongman Training DVD to help you get ready for that WNY Strongman contest?

GL on the 24th... should be a great showing for you.. your strength is amazing.

Being a good dad is better than being the best powerlifter anyday. There will be another seminar another time. I might be putting on a bench seminar at Murph's sometime in the future.

I did not get the dvd. I trade Murph benching techniques for strongman help. Plus I get to train with two pros and a great coach in CT. That said I have only trained strongman about 4 times in my life. I am basically going to wing it.

Thanks, I am psyched for my bench contest.

vdizenzo
06-07-2007, 05:31 AM
wait a sec... I just checked the TPS website... and I noticed a little note on there..
"We’ll be going on the road to bring the TPS knowledgebase right to you and we’re even working on booking a date for the Vinny DiCenzo Bench press clinic so be sure to stay tuned! "

Dude... when & where is this?

Not sure. We are always talking about getting a seminar together. Two requirements would be that it is reasonably priced and very hands on. I'll keep you all informed.

C.Pop
06-26-2007, 09:18 AM
Congrats on your 600 Vin!

-Pop

vdizenzo
07-24-2007, 09:03 PM
Congrats on your 600 Vin!

-Pop

Thanks Pop



Well, I hit my 600 raw bench. So now it's time for a new goal. I'm getting back into the shirt and going down a few weight classes. I was 328 when I hit the 600 and I am now down to 308 (gained a few lbs in the past few days due to some birthday binge eating). I was supposed to compete in a strongman, but I have been experiencing some major back spasms. Anyway, I am dieting, doing lots of conditioning and getting back to good training. I'll get my journal up and going again.

vdizenzo
07-28-2007, 12:07 AM
7/27 ME Bench
Bodyweight 303

4 board press inside comp grip (close to pinkies on rings) 135x5, 225x2, 315x1, 425x1, add wrist wraps 515x1 add shirt 605x1, 695x1, 800x1

Standing pully rows with straps 4x10

Superset pushdowns with face pulls 2x15

One arm preacher curls 4x10

Coke
07-28-2007, 07:03 PM
Looked at those numbers with the boards are said "wow, that some crazy shiat."

vdizenzo
07-29-2007, 04:29 PM
7/28 Core day
Bodyweight 303

Squats 5x5
Deadlifts 3x3
Shrugs 3x15
Wrist curls 3x15

.5 mile walk outside


7/29 Cardio

.5 hr on elipitcal

.5 mile walk outside with 20lb weight vest

Clifford Gillmore
07-30-2007, 04:50 AM
800lbs is ****ing sick bro!

vdizenzo
07-30-2007, 12:34 PM
Thanks guys. The above dates are one day off

DE Bench Day 7/30
Bodyweight 307


Dumbell bench 50x20, 75x20, 100x20
Standing shoulder presses 135x5, 185x5, 225x5x3
Rolling dumbell tri ext 50x5, 55x5, 60x5x3
Pulldowns 3x15
Single arm rope cable curl 2x15

1 mile on treadmill

.5 mile walk outside

KevinStarke
07-30-2007, 12:38 PM
20 reppers on DB bench, sick pressing man. Strong DE day if i've ever seen one.

vdizenzo
08-03-2007, 09:32 PM
7/31

30 min on treadmill
20 min walk outside with 20lb weight vest


8/2

30 min on treadmill
20 min walk with 40lb weight vest
seated band cruches 100 reps


8/3 ME Bench
Bodyweight 301

3 board worked up to 805 and doulbed mini bands wearing Inzer Double Denim
Pushdowns 3x15

drew
08-04-2007, 08:59 PM
The big retun is in full swing I see. Nice work bro.

I'm feeling much better today and can't wait to get back in it Friday. I'm going to call you Monday about ordering that shirt.

KevinStarke
08-04-2007, 09:21 PM
That 3-board is ridiculously strong, good stuff man.

minotaur70
08-09-2007, 01:44 AM
great to see your strength to going through the roof. Awesome!

1mmort4l
09-21-2007, 11:17 PM
Vincent.. This is a great journal mate, hoping your going to start posting in here again!
Numbers are amazing!

chris mason
04-24-2008, 06:26 AM
Bump.

vdizenzo
04-26-2008, 12:57 AM
Alright everyone sorry for my absence. I had quite a knee problem in the fall. Turns out a lot of it had to do with a back injury and some nerve trouble. I have been just about 100% for a month now. I have the IPA's in June for bench and my first NAS strongman in July. So here we go.

4/25 ME bench bodyweight 301

Bench w/belt and wraps only 135x5. 225x4, 315x1, 315x1, 405x1, 495x1, 575x1, 405x10

Pulldowns using v-bar 5x10

Curls w/curl bar and chains 3x10


Felt great on the bench. I have not attempted a raw ME bench since last June and I was close to 30lbs heavier. The 575 went well and I had more than 10 in me with the 405. I stopped there with both of those because this was really supposed to be a deload week. Next week I try to start figuring out how to use a Double Rage X. Stay tuned.

kingkong51
04-26-2008, 09:41 AM
Sick work on the Bench

chris mason
04-26-2008, 09:47 AM
Great to have you updating again Vin! I am glad you have recovered.

Chris

Lones Green
04-26-2008, 11:12 AM
575 is an awesome bench man. was that raw or did you use wrist wraps?

;)

drew
04-27-2008, 04:50 PM
Nice work Vin. You're the only person I know who would bench 575 raw on a deload week.

Travis Bell
04-27-2008, 05:34 PM
Vin you are just ridiculous!!! 575 is awesome! Keep up the nice work man

vdizenzo
04-28-2008, 05:44 AM
Thanks guys. I have had a string of good workouts. I guess that's why Saturday happened.

4/26 Squat/Strongman

Squat w/belt and wrist wraps 145x5, 235x4, 325x3, 415x2 I got on my toes and strained my groin. I have a lot going on with the nerves in that area. I was told it is all related to my back which is what screwed up my knee. My body is a mess so I shut squats down after that.

Axle clean and press 110x5, 160x3, 200x2, 220x1, 240x1 I am still learning on this exercise. My hands are small so gripping the thick axle bar blows for me. Too bad I can't grip what I can press.

Axle deadlift 200x5, 290x3, 380x1, 430x1, 470x0 Damnit! As soon as I began to pull it I felt the tendon in my under grip, right hand, begin to snap. I am all too familiar with this feeling. I completely tore my left deadlifting a few years ago. After almost two days of rest, ice, compression, elevation, and ibupfrofin I think I might be ok. There appears to be minimal swelling and no bruising. The difference between this time and last time was that this actually hurt. When I completelely ruptured the tendon there was no pain at all. So I guess the pain is a good thing.

If I am lucky enought to get off with just some rest, massage, and ibupfrofin I know what I have to do next. I can never attempt to deadlift until I can fully supinate my hands. My flexibility is so bad that I cannot even fully grip a cambered bar. I am going to start some light stretching this week only that which will be pain free.

I am not sure to what extent this will throw off my competition plans for this summer. I will keep you all posted.

elitepler
05-02-2008, 09:47 PM
It's great to you postng your logs again, I had to read it twice when I saw the words squat and deadlift in your log, LOL

chris mason
05-03-2008, 12:07 PM
Thanks guys. I have had a string of good workouts. I guess that's why Saturday happened.

4/26 Squat/Strongman

Squat w/belt and wrist wraps 145x5, 235x4, 325x3, 415x2 I got on my toes and strained my groin. I have a lot going on with the nerves in that area. I was told it is all related to my back which is what screwed up my knee. My body is a mess so I shut squats down after that.

Axle clean and press 110x5, 160x3, 200x2, 220x1, 240x1 I am still learning on this exercise. My hands are small so gripping the thick axle bar blows for me. Too bad I can't grip what I can press.

Axle deadlift 200x5, 290x3, 380x1, 430x1, 470x0 Damnit! As soon as I began to pull it I felt the tendon in my under grip, right hand, begin to snap. I am all too familiar with this feeling. I completely tore my left deadlifting a few years ago. After almost two days of rest, ice, compression, elevation, and ibupfrofin I think I might be ok. There appears to be minimal swelling and no bruising. The difference between this time and last time was that this actually hurt. When I completelely ruptured the tendon there was no pain at all. So I guess the pain is a good thing.

If I am lucky enought to get off with just some rest, massage, and ibupfrofin I know what I have to do next. I can never attempt to deadlift until I can fully supinate my hands. My flexibility is so bad that I cannot even fully grip a cambered bar. I am going to start some light stretching this week only that which will be pain free.

I am not sure to what extent this will throw off my competition plans for this summer. I will keep you all posted.

I am sorry to hear about the injury!

Vin, have you ever used the hook grip? It takes a lot of getting used to, but you will find it MUCH easier on your wrists and tendons.

vdizenzo
05-28-2008, 05:40 AM
Hey Chris, my hands are too small and meaty for the hook grip. I have simply decided to give up on those lifts that are more likely to injure me. I will deadlift but it will be with a trap bar. I will squat but it will be to the box. I also plan on getting a safety bar really soon. I am a bencher, I am a bencher, I am a bencher... I gotta keep telling myself that.

vdizenzo
05-28-2008, 05:43 AM
Alright ladies and gentlemen I have a five week push until IPA World's, here we go.

5/26 Conditioning
Bodyweight 302 (way too much eating last week)

5x25 crunches
15 lb. medecine ball toss and chase 10x
6 laps 100 feet with sled on grass w/45lbs

vdizenzo
05-28-2008, 05:52 AM
5/27 DE Bench
Bodyweight 301

Warm up
Pushups 3x10
Bodyweight squats 3x10
Fat guy pullups 3x10

Speed bench 235x3 4 sets 285x3 4 sets (benched off my toes today--felt interesting)
Barbell extensions 145x5, 155x5, 165x5 3 sets
Seated shoulder presses in rack 145x5, 235x5. 285x5. 325x5 2 sets
Tbar rows 100x5, 145x5, 190x5, 235x5 2 sets
Gaspari curl bar 50 lbs. 5x5

20 minute walk outside with dog

My nutrition was perfect today. I had at least 50% of my calories between my pre, during, and post workout meals/drinks. I felt like my belly was going to explode when walking the dog. I was so full I could not stand it. However, this morning I felt really good and was down 1 lb. I love it when a plan comes together.

Travis Bell
05-28-2008, 08:36 AM
Great work Vin! I totally understand that sometimes the success with the diet is right on, its almost as satisfying as a good training session

My training goes much better when I've eaten properly.

Let me know how the benching off your toes goes, I'll be interested. George tried it at his last meet and hated it haha. He wont' be doing it anymore, but Jay Fry does it all the time and makes it work very well for him. I just feel too unstable

vdizenzo
05-28-2008, 07:22 PM
Travis, I have been making a natural progression to my toes. My training partners have told me I have been starting on my toes just a bit when taking the bar and then jamming my heels down when pressing the weight up. I have never done it purposefully until this past speed day. However, I have no hand off guy, my bench is super high so I put my feet on a stepper, it's all f'd up so who knows how the toes thing will really feel.

5/28 Conditioning
Bodyweight 300

20 minute walk with 40lb. weight vest
10 medicine ball throws
4x25 crunches
20 minute dog walk

Another day of good nutrition to top it off!

vdizenzo
05-31-2008, 07:54 AM
Thursday Off


5/30 ME Bench
Bodyweight 299

3 board press worked up to 625x1
Put on my Double Rage X 715x1 of 3 board, 810x1 off of 2 board, 810x1 off of 1 board.
Pulldowns to belly 3x10
Hammer curls 3x10
Band face pulls 2x10
Band push downs 2x10

I threw the last rep up so hard and fast on the bench that my feet slid out. Someone is starting to figure out these new fangled poly shirts ;) Travis, I benched on my toes and it felt great. My training partner Matt Rhodes was a trooper last night. He adjusted shirts and lifted off for three of us and let my just say mine was not the heaviest bench of the night. Thanks to Master Luyando also for his advice. I finally feel like I am back in the game.

vdizenzo
06-02-2008, 08:01 AM
6/1 Core
Bodyweight 301

Treadmill 20 minutes
Box squats 5x5
Deadlifts 5x5
Shrugs 3x15

killxswitch
06-02-2008, 10:32 AM
As a beginner, it is pretty incredible to be able to read a journal like this. Good luck and I hope you're able to avoid those injuries that seem to be plaguing you. Your strength and dedication is inspirational.

Travis Bell
06-02-2008, 12:24 PM
Travis, I benched on my toes and it felt great. My training partner Matt Rhodes was a trooper last night. He adjusted shirts and lifted off for three of us and let my just say mine was not the heaviest bench of the night. Thanks to Master Luyando also for his advice. I finally feel like I am back in the game.

Great work bud! Even if you weren't the heaviest set of the night, thats still a really impressive 1brd!! Keep up the good work!

vdizenzo
06-02-2008, 06:01 PM
Thanks a lot guys. I am starting to get my confidence back. Now I just have to stay healthy and keep doing what I have been doing.

6/2 Conditioning
Bodyweight 301

20 minute walk with 40lb weight vest
10 medicine ball throws
4x25 crunches

Tomorrow is DE day, but I am already looking ahead to Friday's ME day. I am going to the chest and am so friggin excited.

Stumbled on the diet today. I was not able to get my shakes in at work so I could really feel my blood sugar dip. I convinced myself a McDonald's double cheeseburger and a small vanilla shake would help me out. It tasted really good, but I feel guilty now. It's off to ground beef and potatoes for dinner.

Travis Bell
06-02-2008, 07:53 PM
eh, don't sweat it Vin. If its any consolation, today my only cardio was sitting watching my dog walk on the treadmill hahaha

kingkong51
06-02-2008, 08:21 PM
Some one trying to slim up

Travis Bell
06-02-2008, 09:53 PM
I wanted to add, don't let yourself focus on the one meal that didn't make it in the diet today. Focus rather on the big picture. Your body will respond to the big picture, not the one meal. Keep at it brother!!

vdizenzo
06-05-2008, 05:20 PM
Some one trying to slim up

I feel really good under 300 so I was hoping to make 275's. However, I don't think it's in the cards this meet.

Training was off this week. Lot's of field trips and after school activities.

6/3 walked 20 minutes outside with 40lb weight vest (had to skip DE day)

6/3 walked outside for 20 minutes

6/4 walked outside for 20 minutes

6/5 chaparoned a field trip and walked around all day, however, I ate like I was going to the chair. I weighed 298 this morning, that will surely change tomorrow morning. Let's just say I carbed up for tomorrow's ME Bench day.

john bernor
06-06-2008, 12:11 AM
hey vin,,hope all is well,,God bless

in His grip forever
john

vdizenzo
06-06-2008, 10:11 PM
hey vin,,hope all is well,,God bless

in His grip forever
john

Thank you. All is well. I hope all is well with you also.

vdizenzo
06-06-2008, 10:26 PM
6/6 ME Bench
Bodyweight 299

-Flat bench 135x10, 135x10, add 3 board 245x5, 335x2, 425x1, 515x1, 565x1, add Double Rage X 645x1, 750x1 take away boards 810x1, 835x1
-Pulldowns to belly 2x15
-Pushdowns 2x15 (yes I did lame ass pushdowns, I was shot from bench)
-Hammer curls 2x15

The 810 and 835 flew. It was a really good workout especially considering it was my first workout to the chest in my shirt. However, I need to workout with heavier weight on a regular basis. I was spent after my two reps. I should have gone for a third attempt. That's something I'll work on this summer after my meet.

chris mason
06-06-2008, 10:35 PM
Strong Vincent!

What is your goal for your meet?

vdizenzo
06-06-2008, 10:53 PM
Strong Vincent!

What is your goal for your meet?

Thanks. Considering this is my first equipped meet in over three years I am hopeful for a pr which would be anything over 800. I still have much to learn.

Travis Bell
06-06-2008, 11:07 PM
Training off the chest definatly takes more out of you than boards IMO. This is why I make sure I go to the chest very frequently. I find that while I can be more comfortable and obviously take more weight off 2brds and even 1brds, its counter productive in the long run. Vin, 835 is freaking sick!!

"I still have much to learn" You are a very humble lifter Vin. A trait that is truely to be admired. A guy whose done what you have and been lifting as long as you have and still says that he has alot to learn, just kinda puts things in perspective for a young guy like me. I hope to keep learning as you do. Keep up the good work big guy!

Travis Bell
06-06-2008, 11:07 PM
oh and congrats on the BW - 299. Great work!

kingkong51
06-06-2008, 11:13 PM
Sick work Vin

vdizenzo
06-07-2008, 07:58 AM
Thanks guys. I look forward to sitting back in a few years and watching the young guns like Travis skyrocket past my numbers.

vdizenzo
06-08-2008, 01:44 PM
6/8 Core
Bodyweight 300

Box squats 5x5 325
Trap bar deadlifts 5x5 325
Single arm band curls 2x20


I feel as healthy as I have felt in a while. I have finally smartened up to the point where I don't do exercises if they are going to hurt me. My knees and back are healthy. My repaired bicep feels great. The partially torn or strained bicep is finally healing up. I just have a tweaked left wrist and left quad I have to watch out for.

My scale said 290 this morning, but I was pretty sure it was 10 lbs. off. Now using the scale in the nurse's office at school it might only be 6 lbs. off. However, it is just too much to figure out right now (I will bring my scale to IPA World's and step on it after getting off their scale so I can finally have the true difference). So I am simply going to increase my calories using healthy food choices for the next few weeks to come in a little fuller. Unlike most meets I will keep up my cardio and conditioning. I need a better number in the 308's anyway before I hit the 275's.

jbrin0tk
06-08-2008, 01:55 PM
Nice work hitting that 835 on the bench, sir!

vdizenzo
06-10-2008, 07:30 PM
Nice work hitting that 835 on the bench, sir!

Thank you sir

vdizenzo
06-12-2008, 08:58 PM
6/9 GPP
Bodyweight 303

20 minute walk outside with 40 lb. weight vest
20 minute walk outside



6/10 DE Bench
Bodyweight 303

Bench 235 3x20
Barbell ext 105 3x20
Barbell shoulder press 105 3x20
Bent barbell rows 145 3x20
Gaspari bar curls 40 3x20

I needed to fit a quick workout in before massage therapy. I got this done in 30 minutes. It was a bit lame, but at least I got some work done.


6/11 GPP
Bodyweight 303

20 Minute walk outside



6/12 off

vdizenzo
06-12-2008, 09:00 PM
On a side note, I think Matt is taking this mayor of Rhodestown thing a little too seriously.

Sidior
06-12-2008, 09:16 PM
I'm a little late to the party but awesome pressing with that 835!

C.Pop
06-13-2008, 10:04 AM
Great work Vin. You are a sexy beast.

strongkid963
06-13-2008, 11:17 AM
Bench 235 3x20


60 reps wow

killxswitch
06-13-2008, 01:27 PM
60 reps wow

For real.

vdizenzo
06-13-2008, 11:02 PM
Thanks as always gentlemen. Cpop, how are things?


6/13 ME Bench
Bodyweight ?


-3 board 245x5, 335x1, 425x1, 555x1 (too much of a jump, felt heavy in my hands) add Double Rage X 645x1, switch to 2 board 750x1, 850x1
-Close grip bench 445x5
-Chest supported row 135 5x5
-Dumbell hammer curls 55's 3x5

Felt pretty good tonight. I had a few setup issues I needed to handle. This was my third week in a row in the shirt. I don't feel that I am conditioned for three weeks in a row in the shirt just yet. That's why I only worked boards. Next week I will just figure out how I will warm up with the boards before the shirt. Then it's off to IPA World's. Thanks to Rhodes, Jonah, and Double D for the help tonight. Next week I get to sit back and watch E-bol and Tee Tee work their shirts. Life is good.

Went to the diner after the gym. Very good stuff. The food was alright, but we got to see some great milk cannons. Mmmmmm milk does a body good. Tomorrow Donnie Thompson is in town squatting. I am going to try and catch up with him.

RhodeHouse
06-13-2008, 11:27 PM
Very nice, Vincent. Very nice. I am humbled by your comeback. When I finished cranking off to the picture, I'll keep laughing.

Great work tonight.

john bernor
06-13-2008, 11:29 PM
amazing work vin,,God bless

vdizenzo
06-14-2008, 03:29 PM
6/14 GPP
Bodyweight around 300

Kettlebell swings 5x20

Lones Green
06-14-2008, 04:34 PM
nice benching big guy

Stumprrp
06-15-2008, 11:07 AM
crazy vin, how are your legs doing? i want to come down to southside again soon, i might need some good RAW advice because my partners train for the gear and it does nothing for me.

vdizenzo
06-15-2008, 07:23 PM
crazy vin, how are your legs doing? i want to come down to southside again soon, i might need some good RAW advice because my partners train for the gear and it does nothing for me.

All is good. I am about as healthy as I have been in a long time. Thanks for asking. I am giving a seminar (short discussion/demonstration then hands on training) at TPS in MA on 7/19. Would that be closer for you?

Here's a link http://www.totalperformancesports.com/seminars/Vinney_08.htm

vdizenzo
06-15-2008, 07:27 PM
6/15 Core
Bodyweight 303

Box squats 325 5x5
Trap bar deadlift 325 5x5

KarstenDD
06-15-2008, 07:51 PM
Hello Vincent. I got a tire yesterday after work, the sand will be acquired tomorrow. PS. ur2cute

Stumprrp
06-15-2008, 08:20 PM
that probably is a bit closer, but ill have to come up with the money and make sure im in town (might go to NYC with my girlfriend that weekend)

vdizenzo
06-15-2008, 08:21 PM
Hello Vincent. I got a tire yesterday after work, the sand will be acquired tomorrow. PS. ur2cute


You're my boy Double D. Keep up the good work.

vdizenzo
06-21-2008, 09:55 AM
6/20 ME Bench
Bodyweight 305

-3 Board Press 135x5, 225x3, 315x1, 405x1, 495x1, 550x1
-Pulldowns to belly 5x10
-Hammer curls 5x10
-Lying dumbell tri extensions 2x25
-Face pulls 5x10

Workout was super light because I am competing next weekend at the IPA World's. I did nothing all week. I did not even take a DE day. No cardio or GPP. I am a teacher so I started vacation on Tuesday. Life is good. I did keep active with home projects. I will be more active in the upcoming week. I have increased my calories to fill out the 308's so I don't want to get too slugish. I'm as healthy and injury free as I can remember in a long while. I am psycehd to compete.

On a side note this is what I would look like if I was a woman

I'm such a tease

drew
06-21-2008, 01:10 PM
Looking good bro. Time to strap on the ol' feedbag.

vdizenzo
06-22-2008, 01:57 PM
6/22 Core
Bodyweight hopefully under 308

-Box squats 330 5x5
-Trap bar dl 330 3x5
-Trap bar shrugs 155 3x15
-2.5" handle dumbell curls 3x10

I know I am heavy and ready to compete. I got a low back pump from just walking down a flight of stairs into my basement gym. Bring this sh_t on!

Lones Green
06-22-2008, 03:08 PM
vinnie you're competing at 308? awesome

i wish you the best of luck!

vdizenzo
06-23-2008, 06:54 PM
6/23 Cardio
Bodyweight anyone's guess

20 minutes on treadmill

vdizenzo
06-26-2008, 04:51 PM
6/24 DE Bench
Bodyweight 308 I hope

-speed bench 145 3x3, 195 3x3, 235 3x3
-close grip bench 145 3x10
-plate raises 3x10
-bent row 145 3x10
-curls 3x10

Last workout before competition. I am feeling very healthy. This workout sucked because I did it so fast I actually got a pump. I hate those, seriously!

vdizenzo
06-26-2008, 04:54 PM
6/25 GPP
Bodyweight in the neighborhood of 308?

-kettlebell swings 5x20

Nice low back pump. I'm feeling very fat. Bought a massage table last week. Best investment I ever made. Had the wifey abuse my low back for a good twenty minutes. A nice happy ending did not hurt either. It's good to be King!

vdizenzo
08-31-2008, 07:31 PM
Was not getting a lot of traffic here so I just stopped posting. I have changed my routine. Now while getting ready for the Olympia I have dropped DE day. I was just getting too beat up benching twice a week. Here is my current routine:

Friday ME Bench
-Raw bench, work up to heavy 1-3 reps
-Bench with IAD Super Duper Phenom, work heavy doubles
-Board press, either 2,3, or 4 board, sometimes bands or chains, sometimes shirt, 1-3 reps
-Rolling dumbell tricep exension 4-5 sets of 10
-Superset band pushdowns, pull aparts, curls 3x10

Saturday
-Upper body sled drag

Sunday Core day
-Box squat with safety squat bar 3-5 sets of 3-5 reps
-Deadlifts with either straight bar or trap bar sometimes out of rack 3-5 sets of 3-5 reps
-Dumbell shrugs 3x15
-Wrist curls 3x15

Monday
-Lower body sled drag

Tuesday Assistance day
-Wide grip pullups 5x5
-Bent over row 5x5
-Seated barbell press 5x5
-Hang cleans 3x10
-Curls on Gaspari bar 5x5

Wednesday
-Walk outside with 40 lb weight vest
-Crunches 4x25

Thursday OFF!


If you have any questions about my program, dieting, supplementation, equipment, or whatever just hit me up with a pm.

Travis Bell
08-31-2008, 07:44 PM
I'm always watching this log man! I'd always be interested to see your bench numbers

KarstenDD
08-31-2008, 08:48 PM
YES! Now I can get a higher dose of Dizenzo during the week.

jbrin0tk
08-31-2008, 11:03 PM
Yeah, Vin, I always watched your log whenever you updated it. I love seeing what you are doing, man!

THE BRUTE
09-01-2008, 09:09 PM
amazing work here bro!
TB

vdizenzo
09-02-2008, 06:16 PM
8/31 Core
box squat 415 3x3, 145x20
rack pull 325 3x3
barbell shrugs 145x50
reverse wrist curls 45 3x15

Training light, saving myself for ME bench

vdizenzo
09-02-2008, 06:26 PM
9/2 assistance day
pulldowns 90 4x10
t bar rows 135 4x10
incline bench 145 3x15
hang clean press 145 3x3
gaspari bar curls 50 5x10
pushdowns 50 3x15

Yes, I am training like I have a sprained vagina. I am saving myself for my ME Bench days and Olympia training. Nagging injuries have been healing up nicely. However, motivation is low for anything other than ME bench. I figure I have done all the hard training for the last twenty years so I can take these few weeks a little easy. I will ramp up all assistance and core work in October.

jbrin0tk
09-02-2008, 06:35 PM
A sprained vagina, eh, Vin?:) Sounds painful! Keep up the good work, man!

KarstenDD
09-02-2008, 06:51 PM
OH! MY! LANTA! you have a sprain? do you need a sensual massage?

vdizenzo
09-07-2008, 07:45 AM
9/5 ME bench

Thought new shir was coming from UPS. Wife delivered box to the gym at 7:00, but it was tshirts and wraps. I can only imagine I looked like a kid on Christmas who unwrapped a box to find a lump of coal. Turns out it was for the best. I have been in the shirt heavy for 4 weeks straight. This provided me with a reason to deload.

-Raw bench warmed up to 495, went up fine, but felt unusually heavy
-Shirt bench 500x10
-One arm dumbell extension 25 lbs 4x15
-Face pulls 60 lbs 3x15

jbrin0tk
09-07-2008, 08:02 AM
Solid work, Vincent. What kind of shirt are you getting?

ShooterX
09-07-2008, 09:10 AM
Keep posting here, You are an Inspiration

Travis Bell
09-07-2008, 01:40 PM
Probably a good idea to deload man. LOL if 500 feels heavy in Vincent Dizenzo's hands you know its time for just a little rest

vdizenzo
09-12-2008, 10:25 PM
Last Sunday Core Day

Yeah I skipped. I did not want to squat nor deadlift.


This past Tuesday somtime around the middle of September

Pulldowns 50x3, 90x3. 140x3
T bar rows 45x10, 90x10, 135x10, 135x10, 135x10
Reverse band pulldowns medium blue band 3x10
Gaspari bar curls 60 3x10
Dumbell wrist curls 10 3x10


9/12 Push day

Bench 45x10, 135x5, 225x5, 315x2, 405x1 Super Duper Phenom on (trying to break in a new one for Olympia) 500x3 off 4board, 550x1 off 3board, 600x1 off 2 board, 650x1 off 1board, 700 to chest 0--had trouble touching, 700x3--shirt was too tight so I swicthed to a larger shirt 700x3, 600x6.

I wanted to shoulder press and do heavy extentions today because I am switching from WBB to a push, pull, and core day. I want to try this for six months because I feel I have not put enough effort into my assistance work. For me with WBB the assistance work seems like an afterthought. Plus, I think pressing twice a week at this level at my age is just too much for me. It was much easier to do when I was training raw. Anwyay I am rambling.

Superset face pulls with pushdown 110 3x10.

I have pretty much put in the training I want to for the Olympia. I am ready. I just hope I make it through tonight and tomorrow. My cns is f'd up from all of the volume this evening.

vdizenzo
09-12-2008, 10:28 PM
Solid work, Vincent. What kind of shirt are you getting?

An Inzer Super Duper Phenom.

Travis Bell
09-12-2008, 10:33 PM
I would concide that WBB has the potential to be a bit of an afterthought. When you do put in the time with the ascessory plus the ME work and DE work, it is very time consuming. For me its often the squats and deads that end up on the bottom of the list.

I'm with you on pre contest squatting though. I never squat pre contest because it messes with my shoulders too much.

700x3 is stunning big guy. I did it for just one and that was heavy enough! I look forward to seeing how you do at this meet.

One thing Lou has been really big on lately (meaning the past 6-8mths) is getting in on the off days and doing super light rehab work for both the pecs and tris. I do lots of pressdown work and some high rep (4 sets of 12 with a very light weight) DB benches and my recovery is amazing. Might help you have a better sense of your CNS. That high of a volume training will certainly take it toll, but its no match for VDIZENZO!!!! Good luck bud

vdizenzo
09-13-2008, 01:58 PM
9/13 Conditioning

Pull/drag sled 10 trips with 45lbs on grass

I would think I was dead if I was not in so much pain. I'm off to eat salad, steak, and lobster. Who knows, maybe even a little dessert. It's anything over 259 for the Olympia and I don't think I'll make that weigh in.

jbrin0tk
09-13-2008, 06:31 PM
Just out of curiosity, what is WBB? The WannaBeBig routine? I apologize for sounding completely stupid, haha.

vdizenzo
09-13-2008, 06:40 PM
Just out of curiosity, what is WBB? The WannaBeBig routine? I apologize for sounding completely stupid, haha.

You are not stupid. It stands for Westside Barbell.

jbrin0tk
09-13-2008, 08:49 PM
Thanks, Vin! I thought it sounded stupid because why would you be doing one of the WBB beginner routines, ya know? But I appreciate your understanding and you taking the time to answer my question. Thanks, Vincent!

vdizenzo
09-14-2008, 06:11 PM
9/14 Core Day

Superset
Squats 145 5x10 w/trap bar deadlift 5x10
Superset
Crunches 3x15 w/band good mornings 3x10

Yes this was a very light workout. I was still hurting from Friday's bench. I was going to skip today, but then I figured a light workout would be good to get the blood flowing. I took a nice contrast shower afterwards. I definitely feel better. Everyday I get a little more ready for the Olympia. I can't wait.

vdizenzo
09-17-2008, 08:30 PM
9/15 GPP
20 minute walk outside


9/16 Pull day
Pulldowns 70x8, 110x8, 160x8
T bar row 160 3x8
Reverse band pulldowns medium band 3x8
Gaspari curls 70 4x8
Reverser wrist curls 10 3x8


9/17 GPP
Sled drag 75' x10 trips 45lbs on grass

jbrin0tk
09-17-2008, 08:31 PM
Just out of curiosity, Vin, what is a Gaspari curl? Thanks, man.

vdizenzo
09-17-2008, 09:16 PM
Just out of curiosity, Vin, what is a Gaspari curl? Thanks, man.

It's a curl bar with handles that rotate. It's easier on the wrists and forearms. I have a lot of problems with supination since I ruptured one bicep and tore fiber in the other.

jbrin0tk
09-17-2008, 09:18 PM
Gotcha. Thanks, Vin.

Travis Bell
09-17-2008, 09:20 PM
I actually have the same problem. Pro Armwrestling days got the best of me. Mine isn't too bad but I also really like the gaspari curls. really helps me heal up my forearms and strengthen them

vdizenzo
10-15-2008, 06:25 PM
Alright, I'm back. Just did two meets in three weeks. Did not do as well as I wanted to, but I believe I learned a lot. Firstly, I really need to overload my lockout. I will be working heavy boards with my Inzer Super Duper Phenom. I also think I need to wear the shirt very low. While watching video I notice that when the shirt is up on my shoulders I am drifting back with my lockout. Whereas when the shirt is off the shoulders I can press my lockout more in a straight line.

I have 17 weeks until Zane and Sandi's next Asylum meet. I will not bench this week. My body is pretty wrecked. I am more sore than I have ever been in my life. I have however started my diet. I was 305.5 for this past weekend. If I am under 290 I will cut for the Feb meet. If not I will just come in wherever I am. I will also be competing in December at an APA meet in the overhead press. I like having these extra little goals for myself to keep me focused.

This is the workout I will be following until the meet. I will let it run it's course regardless and reevaluate after the meet.

Sunday
Safety bar box squat 5-3-1 method
Curls 4-5 sets of 6-10 reps
Crunches 4 sets of 25
Gripstick for forearms

Monday
Lower body sled drag for recovery and gpp

Tuesday
Trap bar deadlift 5-3-1 method
Pulldowns 4-5 sets of 6-10 reps
T bar row 4-5 sets of 6-10 reps
Gripstick for forearms

Wednesday
Upper body sled drag for recovery and gpp

Thursday
20 minutes on treadmill

Friday
ME bench (most likely boards) for a single wearing shirt
Raw bench 5-3-1 method
Standing overhead press 5-3-1 method
Tricep extensions 4-5 sets of 6-10 reps

Saturday
Upper body sled drag or walk on treadmill


I also plan on putting on the 40lb weight vest and going on a few 20 minute dog walks during the week. This will be when I am in a little better condition. My ass is dragging right now. I plan on having my protein at about 350 grams a day, carbs around 500 and minimizing bad fats. I will continue with the nutrient timing on training days. I like to eat, that is why I am planning on a fair amount of gpp/conditioning. I am just going back to making better food choices and trying not to eat out.

I am also planning on the conditioning/gpp work to keep busy. I really enjoyed training a lot in the beginning of the summer. However, my body could not handle training four days a week. Now I will only be training three days a week with minimal exercises based around compound movements. I have been working this plan out since the Olympia. Now it's time to give it a go.

Please let me know what you think. I will try and post daily.

Last but not least, to quote one of our greatest American thinkers-Jimmy Wendler-"Rhodes may not be gay, but he's not straight either."

vdizenzo
10-17-2008, 08:47 PM
10/17 ME bench

Standing overhead press (strict, no leg drive) 95x10, 135x5, 185x2, 225x1, 275x1, 315x1, 365x1

Standing band pushdowns 3x15

Was feeling really beat up all week. I chose not to bench earlier in the week. I will be doing 5-3-1 for squat, bench, dl, and ohp. I know what my bench is so over the next week I wanted a number to go off of on the ohp, squat, dl. I think I will take a solid single dl, and squat on Sunday and take the rest of the week off until Friday and then start my new program.

The ohp went up easy, but felt horrible on the way down. I am just so beat up. I am hoping for a strict press at the APA meet close to 400. Damn, all I wanted to do was bench.

Had dinner with Rhodes and Kenneth this evening. I think they are secretly dating, but I'm ok with that. I missed DD. I went in the bathroom at the gym between sets and wept a little.

KarstenDD
10-17-2008, 10:36 PM
I lay in bed at home, took drugs, and slept.

mastermonster
10-18-2008, 03:43 PM
Rest up and go kick butt at assylum!

Ben Moore
10-18-2008, 09:12 PM
Crazy strict press...

parabellum
10-18-2008, 09:17 PM
Sick OHP.

vdizenzo
10-19-2008, 08:08 AM
Thanks guys

10/18 conditioning

20 minute walk outside. I love the fall in New England. The weather is just about perfect right now.

Lones Green
10-19-2008, 09:23 AM
your plan looks like a great one Vin. i can't wait to see how it works out for you. with your diet, supplementation, and sleep nailed i don't know how you WONT see good RESULTS (hehe) from that program.

happy hunting and we're all behind you here.

vdizenzo
10-19-2008, 12:23 PM
I love the support guys.

10/19 Squat day

Box squat with safety bar, worked up to 515x1 wearing belt
Trap bar dl, worked up to 515x1
Seated band good mornings 3x10
Crunches 2x25
Gripstick 3 one minute sets
Inversion table 5 minutes

The squat and deadlift were very comfortable weights for me. My back felt ok. I did not want to push it too hard because I am setting myself up for Wendler's 5-3-1. I am not used to reps so I did not want the numbers too high. I will get a few cycles of this training behind me and reevaluate max singles.

Rhodes came to train with me today. It was good to have the big guy. He said he got lucky last night. However, he would not specify gender.

KarstenDD
10-19-2008, 01:00 PM
Maybe it was a tranny.

vdizenzo
10-21-2008, 06:04 PM
10/20

20 minute walk outside



10/21

Sled pull 45lbs on grass 750 feet.

Jonah
10-21-2008, 07:56 PM
Maybe it was a tranny.

He'd be proud enough to say it. It was a dude :whip:

vdizenzo
10-22-2008, 03:23 PM
10/22

2 20 minute walks outside

extra workout
gaspari curls 25lbs 3x20
gripstick 3 sets 1 minute each
4 minutes on the inversion table

I am trying to heal up my biceps and wrists. I will be training them super light with high reps 2-3 times a week.

RhodeHouse
10-23-2008, 09:49 PM
Sorry boys. It was a girl. A pretty one, too. I didn't even have to get her drunk. She took care of that all by herself. Smooth sailing for the USS Rhodehouse right into her ports. Giggity giggity.

Travis Bell
10-24-2008, 04:37 AM
Lookin good Vin. Hope the wrists and biceps feel better

vdizenzo
10-24-2008, 09:54 PM
10/24 Push day

Bench 335x5, 380x5, 430x5
Strict standing overhead press 225x5, 240x5, 285x5

Felt good tonight. Shirt bench next week when my selfish liftoff man gets back to the gym. Ate McDonald's for preworkout and postworkout meals tonight in his honor.

Kenny-SFW
10-25-2008, 01:03 AM
Are you not posting that my handoffs were good because you don't want to hurt the snowmans feelings?

vdizenzo
10-26-2008, 11:27 AM
10/26 Squat day

Safety bar box squats 285x5, 335x5, 385x5
Standing dumbell curls 20lbs. 3x20
Gripstick for wrists 2 sets one minute each

The Cowboy's are not on television today so I am off to mow the lawn and pick up leaves.

vdizenzo
10-27-2008, 02:16 PM
10/27

20 minute walk outside with 40lb weightvest
crunches 3x25

Travis Bell
10-27-2008, 02:20 PM
Whats a grip stick Vin?

Kenny-SFW
10-28-2008, 01:04 AM
Travis Vincent calls it a grip stick, you may know it as flesh-light. He said the only draw back is cleaning it.:hump:

drew
10-28-2008, 06:01 AM
You're supposed to clean it?

vdizenzo
10-28-2008, 04:24 PM
Whats a grip stick Vin?


http://www.gripstik.com/index.html

I just started using it and I love it. I already have less wrist pain from benching.

SarahPalin
10-28-2008, 05:39 PM
inspiring

Lones Green
10-28-2008, 05:42 PM
http://www.gripstik.com/index.html

I just started using it and I love it. I already have less wrist pain from benching.

i know quite a few guys who swear by this thing.

vdizenzo
10-28-2008, 07:37 PM
10/28

Trap bar deadlift 285x5, 335x5, 385x5
Tbar row 135 3x6
Pulldowns underhand grip 50 3x20

vdizenzo
10-29-2008, 07:01 PM
10/29

Sled drag 45lbs on grass 750 ft half forwards, half backwards.

Travis Bell
10-29-2008, 08:13 PM
Nice work bud! I'm getting back into training my forearms and wrists again, I may have to give the gripstik a go. I used to train them all the time when I was competitvely arm wrestling, but never had to up til this point. Now, its gotten to the point where I think it'd be a big benefit.

vdizenzo
10-30-2008, 06:08 PM
10/30

25 minute walk outside.

vdizenzo
10-31-2008, 09:06 PM
10/31 Happy Halloween!

ME Bench
Bodyweight 295

4 board medium grip worked up to 585x1
4 board comp grip with Super Duper Phenom 700x1, 800x1, 900x1
Raw bench 375x3, 405x3, 465x3
Standing ohp strict 135x20, 135x20

Each bench got lighter when I had the shirt on. I have watched lots of video of myself and others. I think I have finally figured it out. The 900 went so well Rhodes called for 1,000. This was my first day back in the shirt since my back to back meets. I thought it went well and there was no need to push it. The plan is 900 off the three board next week. I will take a grand in the gym off of some boards before my meet in February. Good times. Thanks to Josh, DD, and Rhodes for their help. There is no substitute for great training partners.

jbrin0tk
10-31-2008, 10:43 PM
Wow, Vin, ridiculous numbers! Great work, man!

Travis Bell
10-31-2008, 10:54 PM
ok now you've just entered a whole new level. You are officially a nut

LOL freaking sweet bud. Keep it up

Lones Green
11-01-2008, 09:05 AM
wow, great work Vin. 1,000 pounds, on deck!

RhodeHouse
11-01-2008, 01:31 PM
I've been training with Cenzo for 4 years, now. He is looking really good and strong. He's gonna do this right and hit a great PR in February. Things look great, Big Dog. You're not too old for this. You're just hitting your stride.

vdizenzo
11-02-2008, 01:43 PM
Thanks guys. Thanks Rhodes. I think we have some sh_t figured out finally.

11/2
Bodyweight 296

SSB Box squats 310x3, 360x3, 410x5
Dumbell preacher curl 20lbs 5x20
Band ab work 4x10
Seated band gm's 4x10
gripstick 2 sets of 1 minute

Squats felt really strong today. Was supposed to do 3 reps but decided for 5. Could have probably done 10. My body is getting used to working again. Next week I have 5,3,1 I'll really push with my lest weight and see how many reps I can get.

Feelin strong!

vdizenzo
11-04-2008, 08:03 AM
11/3

1 mile walk outside with 40lb weight vest

vdizenzo
11-04-2008, 04:09 PM
11/4

Trap bar deadlift 315x3, 365x3, 415x3
T bar row 135 3x8
Underhand pulldowns 55 3x20
Crunches 3x25

Felt good today. Hope everyone got out to vote today.

Gable
11-05-2008, 08:26 AM
Always awesome training Vincent.. you are getting strong as HELL.. awesome numbers. Keep rockin it man.

thewicked
11-05-2008, 08:34 AM
haha big vincent taking care of business! Man i hope i'm on your level one day

WhateverItTakes
11-05-2008, 11:12 AM
Vin,

How many years have you been training for?

vdizenzo
11-05-2008, 02:26 PM
Thanks guys. I'm feeling great. I attribute it to consistency with everything from training, nutrition, supplementation, sleeping, recuperation, gpp, etc. I'm firing on all cylinders.

WhateverItTakes, I have been training on and off since I was around 13. I got serious at around 27. I'm 39 so that's a good 12 years. Well, minus time off for ruptured discs in my back, torn bicep surgery, and hernia surgery. That was probably about a good 12-16 months off combined.


11/5
Sled drag with 45 on grass backwards and forwards 750 ft.

I voted McCain, but congrats to Obama. It's a pretty awesome accomplishment.

WhateverItTakes
11-05-2008, 07:59 PM
Thanks guys. I'm feeling great. I attribute it to consistency with everything from training, nutrition, supplementation, sleeping, recuperation, gpp, etc. I'm firing on all cylinders.

WhateverItTakes, I have been training on and off since I was around 13. I got serious at around 27. I'm 39 so that's a good 12 years. Well, minus time off for ruptured discs in my back, torn bicep surgery, and hernia surgery. That was probably about a good 12-16 months off combined.


11/5
Sled drag with 45 on grass backwards and forwards 750 ft.

I voted McCain, but congrats to Obama. It's a pretty awesome accomplishment.

27 seems to be on the later side when starting to seriously train. I am 22 so atleast I have a slim chance at coming close to your strength by time I reach 39 lol.

I hope you don't mind that I am interupting your journal with questions, but I have one other question to throw your way. How does someone set themselves on a bench (i.e. get and maintain arch, etc.)?

Thank you for all the help!

btw, I voted McCain too, but I wish Obama the best and I hope he helps America regain it's steam.

vdizenzo
11-07-2008, 09:10 PM
11/7/08
Bodyweight 295

3 board press worked up to 585x1 added Inzer Super Duper Phenom 700x1, 800x1, 900x1

Strict standing overhead press 205x3, 265x3, 290x3

Felt strong tonight. We tried to shoot a training tip for WBB after the workout, but it was a little shakey without a tripod. Lookout for next week Rhodes and I have something is store for you. Also look out for an article be me. I promised Trav quite some time ago. I will be getting on it this weekend.

Kenny was supposed to hit 5 reps tonight and went 8--sweet. Rhodes hit his triple. Drew hit a pr. Josh figured some stuff out tonight. Brian is turning into a technician. All is well at Southside!

Here's video from my board training. We shot a few different angles. Unfortunately the 900 was shot at the worst angle. Live and learn. The weight felt good in my hand. Next week is a deload from the shirt. I'll just work full range raw. The following week will be a 2 baord with the shirt. I can't wait. Oh yeah, we hit McDonald's up after finishing up our post workout shakes.

McDonald's is now part of my post workout nutrition. I put it up there with ETS and contrast showers. I hit all three tonight. I should feel good tomorrow.

v1s4GoahjeA

Travis Bell
11-07-2008, 09:19 PM
McDonald's is now part of my post workout nutrition. I put it up there with ETS and contrast showers. I hit all three tonight. I should feel good tomorrow.


Agreed. I hit it up as well. Gotta love that stuff.

Vin you are getting sick strong!

bigmoney
11-07-2008, 09:28 PM
I saw the confidence in your eyes when you were setting up for the 900. Very inspiring sir!

john bernor
11-07-2008, 09:55 PM
all those reps looked great vin,,cant wait to see u go 900 in a meet,,God bless,,oh and i had no clue u were 39, u look great brother

drew
11-08-2008, 04:47 AM
Great work last night bro. Everyone is looking great lately, lets keep it rolling. SFW

Lones Green
11-08-2008, 08:20 AM
benching looked great!

jbrin0tk
11-08-2008, 10:22 AM
You make it look too easy, Vin.

Gable
11-08-2008, 01:04 PM
Very impressive as always.

vdizenzo
11-08-2008, 02:17 PM
Thanks guys. Your words are very encouraging. I can't wait to get back to the computer to see them. I'm taking advantage of everything feeling right. I don't think it's a coincidence because I am doing everything like I am supposed to. I feel great today. Can't wait to squat tomorrow.

11/8

20 minutes on treadmill

I think I am going to drink a few beers this evening. That's twice in two weeks. I usually drink about twice a year. I have gotten a little lax in my diet this week. I'll enjoy myself this weekend and then put it back together. The good thing is that I have maintained my shakes and supplementation. I'm usually all or nothing.

Gable
11-08-2008, 02:19 PM
I say enjoy em. I personally need a mental break from diet/training etc.. ever so often.. kinda resets the determination.

vdizenzo
11-09-2008, 03:12 PM
Yeah, I had three beers last night and passed out on my Sister-in-laws couch at her party last night. I guess benching from Friday night caught up with me.

11/9

Box squat w/ssb 335x5, 385x3, 435x5 (was supposed to just do the last one for a single-the weight felt good)
Gaspari bar curls with 30lbs 3x20 (my biceps continue to get weaker--who cares)
Grip stick 2 sets of 1 minute

Time to eat. The wifey is making lasagna. SWEET!

drew
11-10-2008, 06:01 AM
Beer is good for you.

Nice squats. Was that at Southside or do you have your own SSB?

AdamBAG
11-10-2008, 10:28 AM
Wow, hell of a strong bench!

I'll be following your log. I can't wait to see what you and Rhodes come up with.

vdizenzo
11-10-2008, 03:05 PM
Wow, hell of a strong bench!

I'll be following your log. I can't wait to see what you and Rhodes come up with.

I am still an 800 bencher. Those other numbers won't count until a meet, but I'm sure trying. Thanks.

vdizenzo
11-10-2008, 03:07 PM
Beer is good for you.

Nice squats. Was that at Southside or do you have your own SSB?

Me got ssb at home. Me like train at home. No like people except on Friday.

Travis Bell
11-10-2008, 03:11 PM
Yeah I really need to get a SSB for my house too. Love those things. Lots easier on the shoulders

vdizenzo
11-10-2008, 04:01 PM
Wow, hell of a strong bench!

I'll be following your log. I can't wait to see what you and Rhodes come up with.

Oops, forgot to mention, quality number in your signature. I look forward to seeing your growth.

KarstenDD
11-10-2008, 04:19 PM
I <3 You ;)

Oh, do you like my new picture?

vdizenzo
11-10-2008, 10:33 PM
11/10

20 minute walk outside with 40lb weight vest

vdizenzo
11-11-2008, 06:05 PM
11/11

Trap bar deadlift 335x5, 385x3, 435x5 (supposed to do the last set for 1, got 5, could have gotten more, but my back is tight)

Fat guy pullups 3x20

I had the day off today for Veteran's Day. God bless our vetreran's! I trained later in the day. On days off I have to remember to train early. I felt too lazy to move plates for tbar rows and lat pulldowns so I decided on fat guy pullups. They were pretty tough.