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Thread: Vincent Dizenzo Training Log

  1. #176
    Super Moderator vdizenzo's Avatar
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    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.
    Last edited by vdizenzo; 09-12-2008 at 10:28 PM.


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  2. #177
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    Solid work, Vincent. What kind of shirt are you getting?
    An Inzer Super Duper Phenom.


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  3. #178
    Westside Bencher Travis Bell's Avatar
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    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


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  4. #179
    Super Moderator vdizenzo's Avatar
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    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.


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  5. #180
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    Just out of curiosity, what is WBB? The WannaBeBig routine? I apologize for sounding completely stupid, haha.

  6. #181
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    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.


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  7. #182
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    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!

  8. #183
    Super Moderator vdizenzo's Avatar
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    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.


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  9. #184
    Super Moderator vdizenzo's Avatar
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    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
    Last edited by vdizenzo; 09-17-2008 at 08:30 PM.


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  10. #185
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    Just out of curiosity, Vin, what is a Gaspari curl? Thanks, man.

  11. #186
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    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.


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  12. #187
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    Gotcha. Thanks, Vin.

  13. #188
    Westside Bencher Travis Bell's Avatar
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    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


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  14. #189
    Super Moderator vdizenzo's Avatar
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    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."
    Last edited by vdizenzo; 10-15-2008 at 06:31 PM.


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  15. #190
    Super Moderator vdizenzo's Avatar
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    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.


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  16. #191
    The Project KarstenDD's Avatar
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    I lay in bed at home, took drugs, and slept.
    Roll Tide.

  17. #192
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    Rest up and go kick butt at assylum!
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  18. #193
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    Crazy strict press...

  19. #194
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    Sick OHP.

  20. #195
    Super Moderator vdizenzo's Avatar
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    Thanks guys

    10/18 conditioning

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


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    "The weak will never understand" - Vincent Dizenzo

  21. #196
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    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.
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  22. #197
    Super Moderator vdizenzo's Avatar
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    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.


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  23. #198
    The Project KarstenDD's Avatar
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    Maybe it was a tranny.
    Roll Tide.

  24. #199
    Super Moderator vdizenzo's Avatar
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    10/20

    20 minute walk outside



    10/21

    Sled pull 45lbs on grass 750 feet.


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    "The weak will never understand" - Vincent Dizenzo

  25. #200
    professional psychopath
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    Quote Originally Posted by KarstenDD View Post
    Maybe it was a tranny.
    He'd be proud enough to say it. It was a dude
    Clearly, daddy didn't beat you enough as a child. If you were in front of us you'd show respect, so don't be an internet punk. - Matt Rhodes

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