Vincent Dizenzo Training Log

[vdizenzo]

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]

cant wait to see the progress vin

[Borris]

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!

[deeder]

Holy crap bro! Falling apart! This should be a great journal to follow! Looking forward to your workouts!

[Sidior]

Cant wait to see the lifting, you are a tank!

[vdizenzo]

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]

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]

all of these workouts were impressive man, let those elbows heal up nicely

[bill]

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]

BTW, I'm not selfish. I just worry about myself! Big difference, Jackass!

[drew]

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]

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]

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]

Nice lifting Vincent!!! Everything looks real good brother!!!

[vdizenzo]

Nice lifting Vincent!!! Everything looks real good brother!!!

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

[vdizenzo]

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]

damn man thats a seriously strong workout holy crap

[Sensei]

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]

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]

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]

im gonna have to come by this week and try them sand bags

[e-bol]

Some of the strongest shoulder presses I have seen!! Nice job!!

[vdizenzo]

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]

just for the record valentines cardio can and should be done twice a day at almost everyday
just so you know

[vdizenzo]

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.