I almost forgot to mention, I did contrast shower last night. Now that's dedication.
Great job again, Vincent!
23 years old
6'3, 308 lbs
Congrats on the PR, the meet, and achieving your goals
"Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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truely outstanding job at the meet vin, that 815 was a freakin joke!!! good to see you and hopefully ill see you in my town 3/27 for another meet, hopefully my performance there is acceptable unlike saturday...
2000 or bust
Impressive lift man! Congrats!
You will train raw for one month then you will get back in the shirt and you will like it. No raw meets, no full meets, no strongman, and NO DEADLIFTS.
awesome work on the bench brother!
i'm a man....without a number
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Alright, I'm feeling a little beat up. My right shoulder and both biceps are pretty jacked up. I have been doing some rehab work for both. I will definitely keep this up for a while. I have to remember to do it long after I am feeling better.
I probably won't start training again until this Friday or maybe Sunday. I will be going raw for a month. I'll be doing 5/3/1 for squats, deads, and bench. For assistance I will be taking the Ano approach, a bunch of exercises for only 1-2 sets each. This will keep me from going too heavy on assistance. I have learned a lot from my last two training cycles, one raw and one shirted, crush your main exercise and then just get through your assistance. Perhaps I get away with it because of all the work I have put in over the years. A raw pr and a shirted pr both done at 40 speaks volumes to me.
Also, I am actually excited to get back to dieting and conditioning. I put ten lbs. on the week before the meet and slowed down the conditioning. This has definitely made me a little sluggish. I really need to focus my efforts because I have set a goal of hiking Mt. Washington by the end of June. This should all help me to reach my other goal, which is to get down to 275 lbs. and my bodyfat to 18%.
Last but not least, I will be competing in the shirt again this July.
Awesome work Vin. Your next meet is in July?
Awesome. I was wondering if you were going to do the World Gym meet in April. Best of luck in your training.
-4 minute tabata: jump rope/jumping jacks/crunches
-Blast strap pushups 2x10
-Band pullaparts 2x10
-Band shoulder pulls 2x10
-Band shoulder depress 2x10
-Various indian club swings 3x10
-Band pushdowns 2x15
-Rolling dumbell tri ext 15 2x15
-Dumbell curls 15 2x15
-Barbell reverse curls 45 2x10
I just wanted to get in and get moving. Shoulder and biceps are still banged up, but they felt better after pumping some blood into them. I'll start my new routine on Sunday. If all feels well I'll get to press on Friday.
I jumped rope at the gym and I just want to tell everyone, it's not nearly as funny as everyone thinks it is. I keep getting requests for a vid in my log. I'll get one up eventually. It will probably end up being my most viewed video.
It was good to just help out, well, kind of. We figured out an issue with DD and I think he's on the right road for his bench. Brian was ready to jump off the ledge tonight. It was hilarious. I don't think he likes block periodization as much as he thought he would. I think I heard him curse Frey under his breath. As it turns out, a big part of it was setting his shirt properly. Fortunately i was in a giving coaching mood (because I was not benching) and was able to offer some guidance. Thankfully he finished up really strong. His family can sleep safer as a result. Cristen hit a pr raw bench, but still talked back to me. I'm gonna have to put that girl over my knee one of these days. Drew benched well. His lifts are so ugly, but man, he can really grind them out. It's impressive. I can't forget Josh. Josh is getting bigger and stronger. However, he is turning many different colors when he lifts. It's pretty scary and Josh is a scary dude to begin with. I'm going to have to start carrying at the gym soon. Last but not least, we were missing Tee Tee. He was getting an MRI on his tricep and pec. I wish him well. I hope he's not stuck in some MRI as I type. They better have greased him up first.
"they better have greased him up first"
That mental image made me laugh.
Good work on the recovery stuff big fella. You'll heal up no problem. Just takes some time after a big meet like that.
-Band gm's 2x10
-SSB box squats 65x10, 155x5, 245x5, 300x5, 345x5, 395x5
-RDL's 55x10, 105x10, 145x10
-Step ups 2x10
-Calf raises 2x10
-45 minute walk with 20 lb. weight vest
Squats felt good. I dropped my box all the way down. With the foam I have on it, I sit right at parallel in the hole. Got the other work in. I'm back on track. I currently sit at 290. I need to lose 3 lbs. a month for the next 5 months until my next competition. That should be perfect.
-25 minute walk outside with 34 lb. weight vest
Tabata 4 minutes, pushups/blast strap scare crows/blast strap tri ext/ band push presses
-Trap bar dl 135x5, 200x5, 250x5, 300x5
-Band assisted pullups neutral grip 2x10
-Bent over bb rows 135x10, 225x10
-Plate shrugs 2x15
-Cambered curls 50x10, 70x10
-Rope cable curls 50 2x10
Ok, so I started deadlifting again today, that is if you can call using a trap bar, the upper handles, and weights that a weak girl could use, deadlifting. All I am really looking to do is up my work capacity a little. Of course the plan is to go back to the low handles and increase the weight. The smart thing for me to do is keep the ego in check and start slowly. I have been really smart with my training for the past ten months or so. I have managed a raw bench pr of 605 and an equipped bench pr of 820. I must be doing something right. I just have to continue to stick to my plan. Slow and steady boys and girls. You saw it here first.
Jess and I had the day off today. We worked on the basement. We are clearing out so we can redo the gym. We spend a lot of time down there so we want it to look good. Carried lots of boxes and moved around a lot. Plus, we shoveled the driveway a few times. It must have been enough exercise because I dropped a pound. We have the next few days off so it's down to the basement I go again.