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TRAINING LOG: Andy Vincent |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Posted: 7/05/10 at 11:48am |
I've been involved in both highland games and strongman
for almost 2 years. I won my pro card in strongman in April of '09, and have been competing as a pro in that sport ever since. I thoroughly enjoy both HG and strongman, and plan to continue to compete in both for as long as I'm able. I've had a bad run of injuries in the last few months (nerve entrapment in right forearm, displaced rib in upper back, strained left biceps tendon), which will keep me from competing in ASC Pro Nationals in a few weeks and America's Strongest Man this year. So, I've decided to back off a bit, get healthy, and overhaul my training program. I need more recovery time and need to work in more oly lifting, since I feel my explosiveness has suffered in my pursuit of more static strength. Since I won't have another strongman competition for at least 6 months, I'm also going to work on dropping my BF to around 10% while maintaining as much muscle mass as possible, and hopefully keep my weight above 290. I figure I'm somewhere in the high teens now, and weigh between 315 -- 320. I need a change of scenery, so I've also decided to keep a training log here. If anyone cares, my old log can be found t=15403&highlight=insert">here, and my YouTube page is here . I'll post videos whenever possible. I've met a TON of great people in HG, and all criticism is welcome and encouraged. Here goes... 7/5/10 StepMill 60 steps/min X 10 min Plan is 2 -- 3 times a week, 1st thing in the AM on an empty stomach whenever possible. I'll start with 10 min. this week, add 5 minutes a week, and re-evaluate in 5 weeks. KB C&P Warmup 16kg X 100 reps, switch hands every 10 Deadlift 120kg X 5 DO -- (double overhand) 140kg X 5 DO 160kg X 5 H -- hook 180kg X 3 Straps 200kg X 3 S 220kg X 5 X 3 Straps My DL stinks right now due to laying off from injury. I'm going to work back up slowly, and take this opportunity to pull without a belt for a while. I'm also going to work on bringing my grip back since the nerve entrapment has seriously weakened my right hand. I'm not quite 2 weeks of a big torn callous on my right hand, so I wimped out and used straps my last 6 sets. I'll get there. Snatch Grip Shrug/Ring Rear Delt SS 120kg X 3 X 30/BW X 3 X 10 = sweet yoke pump! Rollout Used barbell 40kg X 3 X 10 |
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C. Smith
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Glad to have you logging here Andy.
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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7/7/10
In Baton Rouge for work, so I got some throwing in with Matt. Started out with WOB, mostly for warm up. Moved to HWFD, used a strap to save the hand and really focus on footwork. This worked great (thanks Bert!), and I'm finally starting to feel what it's like to "wait" on the weight and not drag it into my second turn. Finished up with the 22lb hammer. Matt was working in his new blades, and I was working on staying long through all three turns. Good day. |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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7/9/10
Just AM cardio/GPP. 10 minutes on the StepMill at 50 steps/min 100 kb c&p, 20kg KB; bottoms up presses to work on grip. These were significantly harder than last time with the 16kg KB. Stopped to re-chalk after 60, then took 10 or so breaths after 80. I really like doing these, though some of them aggravated the biceps. |
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thegnome
Postaholic Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
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Wow, this is gonna be cool, thanks for posting these here.
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Andrew G
Vada a bordo CAZZO!!!! |
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verewulf
Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207 |
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Hey Andy I saw you won yourself a pair of fatgrips and out threw Eric Frasure.
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Ha! I found out about the challenge from Paul Evans, who used to train down here in Texas and is now training in East Carolina. The difference is that I bet Eric said, "hey, that might be fun", took one throw, and called it good. Whereas I actually put a fair amount of effort into my attempts! |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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I'm definitely gonna keep an eye on this log! As far as losing weight, how are you going about it? I'm not sure if you're looking to try and figure out the diet on your own or if you would want help, but if you do decide to employ a nutritionist, I would look up Shelby Starnes. He helped me drop from 265 down to 230 in 3 months, all the while maintaining almost 100% of my starting muscle mass and gaining a decent amount of strength along the way. Anyway, I'll be watching... |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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7/10/10
My 5 year old is starting flag football this Fall, and today was "camp", so no Heatstroke games for me. Lots of fun helping with the kids this morning, though a bit like herding cats at times. However, I'd be lying if I said that part of me didn't wish I was throwing. KB C&P 20kg X 100; bottoms up press No breaks this time Push Jerk 70kg X 10 100kg X 5 120kg X 3 140kg X 3 X 3 DB Incline 70 X 10 100 X 2 X 10 Fat Bar (3") CG Pin Presses 60kg X 10 100kg X 8 120kg X 6 130kg X 4 140kg X 2 New bar, not sure of the weight but I'm figuring it at 20kg DB Lateral Raise 40 X 3 X 10 Dip BW X 10 +80lb DB X 3 X 5 Finishing Circuit BB Push Up/BB Curl/Plate Front Raise/Land Mine Twists BW/Bar/10kg/10kg 10 reps each X 10 rounds Lots of volume today, kind of just playing around. Traveling to OK next week, should get to throw with Mr. Irvin on Tuesday, very excited about that. Planning on starting on the new training schedule week of 7/19. |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Thanks for watching! I thought very hard about working with Shelby, but decided to work with Nathan Payton (www.probodycoach.com) mainly because of his work with Travis Ortmayer, a friend and fellow strongman competitor. Nathan did things with Travis that I would not have thought possible had I not seen the results with my own eyes. Nathan is also very accessible, something I needed because of my work schedule. Between travel and entertaining, he's helped me a great deal with making smart choices when I have to eat out, which is key for me. I'm not taking anything away from Shelby, he certainly knows his stuff, as your results attest. |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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7/20/10
In Baton Rouge with Matt, trained at Garry Frank's gym. Speed Day Box Squat Wide stance, low bar; all with choked blue bands Bar X 3 X 3 75kg X 2 X 3 125kg X 1 X 3 155 X 6 X 3 (belt) Deadlift 150kg X 20 X 1 Matt & I alternated singles as fast as possible. Probably finished the 40 reps between us in about 4 minutes. No belt. Good Morning Bar X 5 X 12 Good stuff today. |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Andy, What is the purpose behind the : Deadlift Working speed? Just beating up the HR? Forgive my ignorance, but why alternate instead of just burning through the 20? |
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The man in the arena.
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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A bit of both. The 150kg is roughly 40% of my geared PR. Singles keep the focus on pulling as fast as possible each rep, and the 20 reps with minimal turnover help to keep me from overthinking things and groove my pull. Elevated HR is a bonus. |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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7/21/10
Warm Up KB C&P X 20kg X 100; bottoms up presses Push Jerk w/ log bar 60kg X 5 100kg X 3 120 X 3 140 X 1 160 X 1 180 X MISS 180 X MISS Second time using this bar, first time trying the jerk with it. Bar doesn't want to sit across the shoulders, so leg drive wasn't as efficient. Timing on jerks was off too. Push Press w/ log bar 140 X 3 X 3 Pin Press w/ log bar. Height was about a 2 board. 140 X 3 X 3 100 X 18 (Failure) Dip +90lb X 3 X 3 Should've done face pulls or rear delt work, but ran out of time. |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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7/23/10
Sledgehammer Cardio 16lb X 100 7/24/10 KB Warmup; 20kg X 100 Did several standing throws with the 16, most between 45' -- 48'. Spent a while working on the spin, very awkward. If anyone has any suggestions, tips, or drills on the spin I'd appreciate it. |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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7/27/10
SS AM Step Mill X 15 min @ 50 steps/min KB C&P X 20kg X 100 PM Warmup KB Swings X 20kg X 50 KB Snatch X 10 Deadlift Bar X 10 70kg X 5 120kg X 5 170kg X 3 190kg X 3 210kg X 3 230kg X 3 250kg X 3 270kg X 3 Straps Right hand still slowly improving. Pulled in Oly shoes, trying something new since I'm essentially starting over. Box Front Squat Short box + blue pad 170kg X 3 X 5 Reverse Hyper 80kg X 3 X 10 BB Roll Out 60kg X 3 X 10 I have a long way to go to get back to where I was pre-injury, but tonight was a pretty decent step in that direction. |
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Pingleton
Postaholic Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Offline Points: 2747 |
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Andy, Check out this post for a start: http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=617 6&KW=Pingleton Best of luck, Peter |
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Thank you very much sir! |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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7/28/10
Cardio 15 min StepMill @ 50 steps/min KB Warm up 20kg X 50 Tough this evening DE Upper Log Push Jerk 30kg X 10 70kg X 5 110kg X 5 130kg X 3 150kg X 5 X 3 130kg X 5 X 3 First time using the log in a couple months, awkward. Had a lot of good reps at 150kg, but never a set I was happy with. Crushed all sets at 130kg, but I should. I was able to breathe better with the log on my chest, maybe I'm finally figuring that out. Fat Bar (2") CG Bench 110kg X 5 X 3 All done with a complete pause at the bottom, focusing on driving the bar up as fast as possible. DB Shoulder Press 75 X 2 X 10 DB Lateral Raise 40 X 2 X 10 Plate Front Raise 20kg X 2 X 10 EZ Bar Curl/ "V" Push Down SS w/Fat Gripz 80 X 3 X 10/Stack X 3 X 20 First time I've done any biceps work in a long time without pain. Slowly working my way back. Rear Delt Machine Fly 100 X 2 X 10 Cardio pre workout may have been a mistake. My KB circuit was rough. Caloric intake was probably too low. I had a lunch scheduled, which I had altered my normal meal schedule for, that got cancelled. This really fouled me up. |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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8/1/10
SS DE LOWER Power Snatch 60kg X 3 100kg X 3 105kg X 3 X 3 Power Clean 105kg X 3/1 jerk 110kg X 3/1 jerk 130kg X 3/1 jerk 140kg X 2 X 3/1 jerk Basically sets of three with a jerk on the last rep. Seated Box Jump Tallest box, don't know height...not very tall. Will add height each time this rolls around. BW X 10 X 3 Core Crusher 100kg X 10 140kg X 2 X 10 After looking at videos of others post workout, I did these differently. Mine went: twist one way, back to center, stop, full oly squat, = 1. I may give the turning squats a go next time. I'm weak, but at least I'm slow. I mentioned this to one of the trainers there, I got a blank look then "You're weak, but at least you're slow? I don't understand." Ugh. It amazes me how poorly some people grasp sarcasm. Should have done KB swings or reverse hyper, but I ran out of time. |
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kgb1
Senior Member Joined: 10/29/04 Location: United States Status: Offline Points: 641 |
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Next time use one of my favorites, "my speed is deceptive, I'm slower than I look". |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Andy, I'm willing to bet those trainers don't know the riddle of steel either. Maybe you should demonstrate. |
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The man in the arena.
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Word. I'm in no condition to demonstrate anything these days...but I'm getting there 8/2/10 TWG ME UPPER Warm Up Jump Rope X 5 X 100 Push Press w/ Fat Gripz Bar X 10 135 X 10 185 X 5 225 X 5 275 X 3 315 X 3 345 X 3 365 X 1, Miss 2 Not ready to work to singles, need to try 365 for a triple again next time. Wasn't crazy about the Fat Gripz here, normal fat bar feels better. Pull Up 2" Bar BW X 3 X 5 BW hang w/ right hand on regular bar This is huge for me, both on the right hand grip and left biceps. I'll need to ice both my right forearm/wrist and left biceps tonight, but this is the first time since May I've been able to do a single hand hang w/ my right or a pull up without severe pain in my biceps. Headed in the right direction! CG Bench w/ Fat Gripz 315 X 3 X 5 Again, not crazy about the Fat Gripz here. Dip/Hammer Curl SS Curls w/ Fat Gripz BW + 100 X failure X 3 (4,3,3)/60 X failure X 3(8,7,7) Battling Rope Jumping Jacks 10 X 10 2.5" Wrist Roller 20kg X 2 X failure forward/backward |
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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8/4/10
SS ME LOWER Warm Up Jump Rope KB Swings X 24kg X 100 Deadlift Bar X 10 70kg X 5 120kg X 5 170 X 3 220 X 3 240 X 3 260 X 3 280 X 3 Straps Last set was a grinder, but no hitching. Ditched the Oly shoes after the first set, the ground felt far away. Box Front Squat Short box w/ pad 160kg X 3 X 5 The 170 I recorded last time may have been a typo. Tried 180 and barely came up with 1. Alternating Step Up 100kg X 5/leg 120 X 5 140 X 5 Need to start with 140 next time. Reverse Hyper 120kg X 3 X 10 Didn't do abs, was pretty spent. Picked up 150lb DB with right hand, couldn't do that a week ago. Hooray acupuncture! |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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The man in the arena.
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Mr. Natural
Postaholic Top 10 in the USA - '02-'08 Joined: 7/24/07 Location: NY Status: Offline Points: 1168 |
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He needs a hanky? He's the Real McCoy? I'm confused.
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Dave Barron
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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You're reading into it too much Dave, he is saying 'Cheer up, don't be blue.'
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Bamf you, Dave. |
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The man in the arena.
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Not yet Duncan, but I'm working on it
It's nice to see this board has a sense of humor. 8/8/10 SS DE UPPER Out for a friend's birthday last night. Too much fun and too little sleep. I got to the gym way later than I wanted and really had to rush. Push Jerk Bar X 10 60kg X 10 100kg X 5 130 X 2 150 X 10 X 3 Decent, but I still feel like I'm pressing too much rather than pushing myself under the bar. CG Bench 225 + big chain (unsure on weight) X 3 X 5 Pause on each rep Bent Row/Front Raise SS 100kg X 10/25kg X 10 -- 3 sets EZ Bar Curl/DB Lateral Raise/Cable Push Down SS w/ Fat Gripz X 100 X 10/35 X 10/w/ Fat Gripz X Stack X 20 -- 3 sets Not enough food today, epic bloat from eating bad & drinking the last 2 days. I think my sweat was 90 proof. |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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I have nights like those too Andy. I call them "Tuesdays." Pushing yourself under the bar...would you please explain this idea a little more thoroughly for your adoring fans? Inquiring minds want to know... |
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The man in the arena.
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