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Thread: Vincent Dizenzo Training Log

  1. #2851
    Super Moderator vdizenzo's Avatar
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    Back work vid from last week



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    "The weak will never understand" - Vincent Dizenzo

  2. #2852
    Super Moderator vdizenzo's Avatar
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    Friday 4.12.13 - Week 14, Day 1 Bench
    --------------------------------------------------------------------------------

    Paused bench 495 1x3
    Special exercise and CAT bench 440 4x3 (2 min RI)
    Close grip (pinkies on ring) bench against dbl mini bands w/sling shot 335x3, 375x3, 410x7
    Dead bench 450 4x1
    Rolling dbl tri ext w/mini 30 4x8
    Fat bar pushdowns 100x12, 130 2x12
    Band scap retractions 3x12
    Band pullaparts 4x12
    Planks 3x30 seconds

    This was a better session than last week. I am finding my groove. I wasn't looking for the session to just be over. I focused on each movement. Starting to dial things in.


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    "The weak will never understand" - Vincent Dizenzo

  3. #2853
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    Do you feel the slingshot is useful for raw training?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  4. #2854
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by ljosaitis View Post
    Do you feel the slingshot is useful for raw training?
    It's cool enough. Just like a different ME exercise. Good for variety.


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    "The weak will never understand" - Vincent Dizenzo

  5. #2855
    Super Moderator vdizenzo's Avatar
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    Here's bench vid from Friday



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    "The weak will never understand" - Vincent Dizenzo

  6. #2856
    WBB Team Captain Coke's Avatar
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    Super in the vids Vinny!

  7. #2857
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Coke View Post
    Super in the vids Vinny!
    Thx.


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    "The weak will never understand" - Vincent Dizenzo

  8. #2858
    Super Moderator vdizenzo's Avatar
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    I have taken the last week or so off of conditioning. This has lead to less foam rolling and a few slips on my diet. My weight has crept back up to 285. Time to tighten things up.

    So training is heading in the right direction, but I have to rein everything else in. I am about 9 weeks out. Time to dial it in.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  9. #2859
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    Wow that 4/16 session was serious. You must be a sore m-f man haha
    2000 or bust

  10. #2860
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    Glad the videos are back! Thank Vincent!

  11. #2861
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    The video definitely puts in to perspective the volume and intensity of the bench day.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  12. #2862
    Super Moderator vdizenzo's Avatar
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    Falling behind in log posts, time to catch up.

    Saturday 4.13.13 - Week 14, Day 2
    --------------------------------------------------------------------------------

    Safety squats 305 2x10
    Trap bar dl 405 2x5
    Band leg curls 4x8
    Band pushdowns 2x100
    Face pulls w/band 3x12
    Dbl hammer curls 2x20
    Rev hyper 4x15

    Another good day in the books.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  13. #2863
    Super Moderator vdizenzo's Avatar
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    Monday 4.15.13 - Week 14 Day 3
    --------------------------------------------------------------------------------

    Chest supported dbl rows 130 4x10
    Shrugs 130 3x11
    Rev band bench pulldowns "strict" 3x13
    1 arm dbl rows superset with Meadows rows 120 3x9
    Standing one arm band low row 3x15
    Nuetral grip pullups bw+15 3x6
    Land mines 25 3x6

    Yep, another buttload of work in the books.


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    "The weak will never understand" - Vincent Dizenzo

  14. #2864
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    Friday 4.19.13 - Week 14, Day 1 Bench
    --------------------------------------------------------------------------------

    Paused bench 510 1x3
    Special exercise and CAT bench 440 5x3 (2 min RI)
    Close grip (pinkies on ring) bench against dbl mini bands w/sling shot 335x3, 395x3, 440x6
    Dead bench 465 3x1
    Standing band flyes 3x15
    Rolling dbl tri ext w/mini 30 7x12
    Band scap retractions 3x12
    Band pullaparts 4x12
    Planks 3x30 seconds

    Pleased with the evening's work. Did this at Beast Training in Trumbull. Our usual place was not available. I'm glad when I can get my work done in a different place. It's good to switch things up. I like training like a prima donna on the Forza bench with the Iron Wolf bar, but it's good to know I can get it done in an a good old fashioned power rack.


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    "The weak will never understand" - Vincent Dizenzo

  15. #2865
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    Big work getting done! You're gonna be ready for the next competition for sure!

  16. #2866
    Super Moderator vdizenzo's Avatar
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    Saturday 4.20.13 - Week 15, Day 2

    Safety squats 305 2x10
    Trap bar dl 425 2x5
    Band leg curls 4x8
    Band pushdowns 2x100
    Face pulls w/band 3x12
    Dbl hammer curls 25 3x15
    Rev hyper 4x15

    Felt a little beat going into this, but squatted and deadlifted well. I should at theses weights, but then again, I am a bench only queen and it's good to be the queen.
    Last edited by vdizenzo; 04-23-2013 at 09:37 AM.


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    "The weak will never understand" - Vincent Dizenzo

  17. #2867
    Super Moderator vdizenzo's Avatar
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    Monday 4.22.13 - Week 14 Day 3
    --------------------------------------------------------------------------------

    Chest supported dbl rows 130 4x11
    Shrugs 130 3x12
    Rev band bench pulldowns "strict" 3x14
    1 arm dbl rows superset with Meadows rows 120 3x10
    Standing one arm band low row 3x15
    Nuetral grip pullups bw+15 1x7/6/5
    Land mines 25 3x6

    I am completely spent!
    Last edited by vdizenzo; 04-24-2013 at 09:38 AM.


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    "The weak will never understand" - Vincent Dizenzo

  18. #2868
    Super Moderator vdizenzo's Avatar
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    Now that it's nicer, I'm going to try and get outside for more of my conditioning work.

    Sunday - Walk outside
    Tuesday - Walk outside
    Wednesday - nap

    Yes, I am journaling my naps. My goal is to either train, condition, or perform a recovery activity daily. Yesterday, I was in no mood to condition, foam roll, or any other usual activity. I made a conscious decision to take a nap. Damn, I felt great when I got up. I am definitely adding these in as a viable option.
    Last edited by vdizenzo; 04-25-2013 at 05:27 AM.


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  19. #2869
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    Gotta admit, I do my best lifting after I wake up from a nap. So much so, that naps are part of my warm-up routine.

  20. #2870
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Tim K View Post
    Gotta admit, I do my best lifting after I wake up from a nap. So much so, that naps are part of my warm-up routine.
    Naps are good


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    "The weak will never understand" - Vincent Dizenzo

  21. #2871
    Super Moderator vdizenzo's Avatar
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    Thursday

    Foam roll upper and lower

    I almost did not roll considering I would be on a deload. However, that's not the right attitude. So I rolled and felt much better as a result.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  22. #2872
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    Love the bench days. Putting in work.
    2000 or bust

  23. #2873
    Senior Member GazzyG's Avatar
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    Nice work all round, Vinnie. Vids are interesting, too - keep 'em up!

    Look huge on the vids - about as wide as you are tall! Quite surreal watching you knocking out the pullups quite easily!
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    Best Lifts: | Goals:
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    DL205(451) | 220(484)

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  24. #2874
    Westside Bencher Travis Bell's Avatar
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    Vincent I'm impressed bud! You seem to be on a roll


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  25. #2875
    Super Moderator vdizenzo's Avatar
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    Friday 4.26.13 Week 16, Day 1

    Bench 370 3x3
    Close grip 320 3x3
    Standing band flyes 2x15
    Tri set dbl tricep ext 25 3x12
    Band scap retractions 3x12
    Band pullaparts 4x12
    Planks 30 seconds x 3

    Typical deload. Couldn't wait for it to get here. Now I can't wait to get back to work.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

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