With Winning In Mind

[VinceC]

I have joined the exodus. Nice to see so many familiar names here.

Stats:

Age: 33
Height: 6'
Weight class: 231 (105kg)
Actual current weight: 248

I've been seriously training for five years. Progress has been inconsistent, to say the least. I've done SS NLP, various iterations of the Texas Method, RTS Generalized Intermediate, and RTS Guided Programming. I stopped GP last year when I suffered an SI joint injury, but have recently signed up for RTS Performance Coaching. I think individualized programming is going to make a big difference.

04/09/2018

I got to the gym late today and only had time to squat.

1. Squat:

415 x 1 @5
460 x 1 @7
485 x 1 @8
365 x 5 x 7

E1RM: 527 (+21.5)

After five years of squatting in heeled shoes, I tried squatting in flats. I was able to get my stance out wider, was able to squat deeper, and didn't feel like I was tipping forward after every single rep. I'm going to make the switch, permanently.

My hips and knees shot back a bit on the heavy singles. I think I need to be sitting back more. And wow, my hamstrings are really sore.

Next meet: USAPL Ohio State Championship on May 26th.

[hector]

VinceC, welcome!

Glad you are optimizing your shoes. Look forward to following your progress.

[VinceC]

VinceC, welcome!

Glad you are optimizing your shoes. Look forward to following your progress.

Thanks, Hector. The small things really make a difference.

[VinceC]

04/10/2018

1. Competition bench:

275 x 1 @6
290 x 1 @7
305 x 1 @8
290 x 2 x 10

E1RM: 331.5

Bench strength is starting to come back, post-illness.


2. Deadlift w/belt:

430 x 1 @6
455 x 1 @7
480 x 1 @8
375 x 5 x 10

E1RM: 522

The Ohio Power Bar knurling shaved the hair off the front of my legs over the course of 13 sets.


3. Front squat:

195 x 5 @6
215 x 5 @7
225 x 5 @8
225 x 5 @8
225 x 5 @8
225 x 5 @8
225 x 5 @8

E1RM: 278

[VinceC]

04/12/2018

1. Squat w/belt and wraps:

455 x 1 @6
480 x 1 @7
505 x 1 @8
485 x 3 @9
410 x 3 @6
410 x 3 @6.5
410 x 3 @6.5

E1RM: 549

Second time squatting in flats with a wider stance. It went well, although there was some squish when I was anticipating the hole. It's 100% mental. When I focus on driving through the hole, I stay tighter.

Set with 505:




485 x 3:




2. TnG bench:

275 x 1 @6
290 x 1 @7
305 x 1 @8
225 x 12 @10
185 x 12 @6
185 x 12 @6
185 x 12 @8

E1RM: 331.5

Serious pump in my forearms at this point. I could barely write in my log book.


3. Push press:

90 x 11 @6
100 x 11 @7
110 x 11 @8
110 x 11 @8
110 x 11 @9
110 x 11 @9.5
110 x 11 @10

[oldguy]

Glad to seeing you posting here. Good luck on your upcoming meet.

[VinceC]

Glad to seeing you posting here. Good luck on your upcoming meet.

Thank you, sir!

[VinceC]

04/13/2018

1. Rack pull (mid-shin):

405 x 1 @6
425 x 1 @7
445 x 1 @8
430 x 3 @8.5
365 x 3 @6
365 x 3 @6
365 x 3 @6.5

E1RM: 484


2. 3-count pause bench:

250 x 1 @6
270 x 1 @7
285 x 1 @9
265 x 3 @9
225 x 3 @6.5
225 x 3 @7
225 x 3 @7

E1RM: 297


3. Close-grip cable row:

110 x 11 @6
120 x 11 @6
130 x 11 @7
140 x 11 @8
140 x 11 @8
140 x 11 @8.5
140 x 11 @9

[VinceC]

04/17/2018

First workout with RTS Performance Coaching.


1. Squat w/belt:

400 x 5 @7
430 x 5 @8

E1RM: 531 (+4)

Depth was questionable on a couple reps of 430 x 5. Still getting used to the stance and flat shoes. Good excuse, right? I think I need to slow down my descent a lot.




530 tempo squat:

370 x 5 @8
370 x 5 @8.5
370 x 5 @9

These were not easy.


2. Competition bench:

255 x 5 @7
270 x 5 @8.5

E1RM: 329 (-2.5)

I dropped my chest and quit driving with my legs on rep three which threw off my bar path and forced me to stop and reset my arch. Pissed me off.



530 tempo bench:

240 x 5 @10
225 x 5 @8
225 x 5 @9

These were really not easy. I badly overshot my RPE on the first set and barely locked out the last rep. My abs started to cramp and I let out a very undignified shout.


3. Close-grip cable rows:

130 x 10 @6
140 x 10 @7
150 x 10 @7.5
150 x 10 @8


I also did the "90/90 exercise" in addition to front and side planks/breathing exercises before squatting. It seemed to help with my bracing.

The first workout of my Wash-Out Week was shorter than normal but still challenging.

[VinceC]

04/17/2018

1. Deadlift w/belt:

405 x 5 @6.5
430 x 5 @7.5

E1RM: 537.5 (+16)




530 Tempo deadlift:

380 x 5 @8
380 x 5 @8.5
380 x 5 @8.5

Surprisingly, not as strenuous as tempo squat or bench from yesterday.


2. Bench w/ feet up:

190 x 6 @6
205 x 6 @7
220 x 6 @8
220 x 6 @8

E1RM: 278.5




3. Front plank:

60 seconds @ 9 RPE
30 seconds x 3 sets


4. Side plank:

45 seconds/side @9 RPE
22.5 seconds x 3 sets/side

Wow, I am terrible at planks.

[VinceC]

04/19/2018


1. Front squat:

190 x 10 @6
210 x 10 @7
225 x 10 @8
225 x 10 @8

E1RM: 331


2. Pull-down:

160 x 10 @6
170 x 10 @7
180 x 10 @8
180 x 10 @8


3. Press:

90 x 10 @6
100 x 10 @7
110 x 10 @8
110 x 10 @8.5

E1RM: 162




04/20/2018


1. Close-grip cable row:

130 x 10 @6
140 x 10 @7
150 x 10 @8
150 x 10 @8


2. Bench w/feet up:

195 x 6 @6
210 x 6 @7
225 x 6 @8
225 x 6 @8

E1RM: 286


3. Landmine:

70 x 10 @6
77.5 x 10 @7
85 x 10 @8
85 x 10 @8


End of washout week. I feel like the fatigue from the past few weeks has dissipated. I'm really looking forward to the Developmental Block starting Monday. Only five weeks from the meet.

[VinceC]

Beginning of Developmental Block

04/23/2018

1. Squat w/belt:

450 x 3 @7
450 x 3 @7.5
450 x 3 @8
450 x 3 @8

E1RM: 537.6 (+6.6)

I'm still descending too fast and losing tightness. My bar path was also wonky. First set shown here:



Also, trying to look forward a little more, per my coach's instruction. I did ok but forgot where to look a couple of times.


2. Competition bench:

290 x 2 @8.5
290 x 2 @8.5
290 x 2 @9
290 x 2 @9.5

E1RM: 325.2 (-2.5)



My shoulder slipped out of place (as often happens) on the first rep and threw off my groove. On the bright side, The Exodus Strength IG account reposted my video, which is cool.


3. Press:

100 x 8 @6
110 x 8 @7
120 x 8 @7.5
120 x 8 @7.5
120 x 8 @8

E1RM: 166 (+4)

[Manveer]

Nice work!

Who is your coach?

[VinceC]

Nice work!

Who is your coach?

Thanks! I'm working with Jim Elli.

[BostonRugger]

Welcome, Vince. I remember you from the old place. Glad to see you’re still training.

Good luck with the meet!

[VinceC]

Welcome, Vince. I remember you from the old place. Glad to see you’re still training.

Good luck with the meet!

Hey, Rugger. Thanks for stopping by!

[VinceC]

04/24/2018


1. Deadlift w/belt:

460 x 3 @7
460 x 3 @7
460 x 3 @7.5
460 x 3 @8

E1RM: 549.6 (+12.1)




2. Competition bench:

260 x 4 @6
260 x 4 @6
260 x 4 @6
260 x 4 @6.5
260 x 4 @7
260 x 4 @7
260 x 4 @7.5

E1RM: 330.8 (+5.6)

Better bench workout today.


3. Pin squat:

310 x 6 @8
330 x 6 @8.5
295 x 6 @6.5
295 x 6 @7

E1RM: 413

Pretty messy. On the top set of 330, I cheated a couple reps (didn't come to a complete stop) and dropped my chest on rep two. Depth was questionable, although the plates blocked the view.

[VinceC]

04/26/2018

1. Squat w/belt:

405 x 5 @6
405 x 5 @6.5
405 x 5 @7
405 x 5 @7
405 x 5 @7
405 x 5 @7.5
405 x 5 @7.5

E1RM: 524.9 (-12.7)

Some depth problems. I need to push my knees out all the way down to the bottom. I did that better on the fifth rep of this set. This is basically just a video of my butt, so I'm sorry.




2. Competition bench:

280 x 3 @8.5
280 x 3 @8.5
280 x 3 @9
280 x 3 @9
280 x 3 @9
280 x 3 @9.5

E1RM: 318.9 (11.9)

I didn't feel very fatigued during the day but I ran out of gas quickly during my workout.




3. Wide-grip bench:

180 x 10 @7
200 x 10 @8
220 x 10 @9
205 x 10 @9.5

E1RM: 311.2 (+6.5)

[MF1000]

No apology necessary if your butt is nice enough to be the star of your squat videos!

[VinceC]

No apology necessary if your butt is nice enough to be the star of your squat videos!

I can't argue with this.