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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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It's just a coaching point to remind me to bend my knees and think about pushing myself away from the bar, rather than pushing the bar away from me. Like how you "pull yourself under the bar" in the clean or snatch. I'm moving the weight decently, but I've been quicker. |
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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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8/9/10
Sled Drag 100lb X 1500 yards. 1 lap at The Warehouse = 300 yards. 100 yards backwards/lap |
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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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8/11/10
SS DE LOWER Jump Rope X 500 Snatch Bar X 10 60kg X 5 80kg X 3 100kg X 3 110kg X 2 120kg X 2 130kg X 1 140kg X 0 Snatch Drop OH Squat 60kg X 5 80kg X 3 90kg X 3 100kg X 3 110kg X 3 120kg X 1 110kg X 5 X 3 Seated Box Jump Sat on short box + pad; jump to tallest box + 1 bumper 5 X 3 Standing Bar Twist 160kg X 3 X 10 Was going to do Core Crushers, but my legs were pretty waxed from the OH Squats. I didn't realize I had done that many until I wrote it out. KB Side Bend/Shrug 48kg X 2 X 10 Looking at doing an Oly lifting meet in October, so I wanted to get a feel for weights in the snatch and clean & jerk. Callus on my right hand started letting go on my last snatch, so I called off the C&J until next time. I don't want a torn callus keeping me from throwing this weekend. |
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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, Were those full squat snatches or something closer to a power snatch? I assume some approximation of the former, but impressive either way. |
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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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If I remember correctly, the 120 was a power snatch and the 130 was a full snatch. 8/12/10 Step Mill 25 min @ 50 steps/min KB Circuit 20kg C&P X 10 rt/10 lt; Hang Snatch X 10 rt/10 lt; 2 sets C&P X 5 rt/5 lt; Hang Snatch X 5 rt/5 lt 100 total reps |
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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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8/13/10
HWFD Nothing remarkable, other than I'm getting nothing out of my second turn. My footwork is terrible. Blargh. Breamar Still using the small (110mm) 16lb shot, because it's all I have. Had some 49'+ throws. |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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"Still using the small (110mm) 16lb shot, because it's all I have. Had some 49'+ throws." Clearly not strong enough for Highland Games...maybe try Strongman or something. Good work Andy, keep it up man. See you in October. |
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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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Thanks Duncan, looking forward to it. The small shot is frustrating because I'm not getting any push out of my fingers. As a bonus it's polished and very
difficult to keep in position against my neck/jaw. 8/14/10 AM Threw with Tammy ? (I stink with names) at The Warehouse Gym. Worked on Hammer, LWFD, and Open Stone. Light Hammer I'm short on implements, so we threw 16lb sledge hammers. I took a bunch of 80% throws, just worked on countering with my hips and keeping my arms long. LWFD More of the same problems from Friday's HWFD training. My footwork stinks. Huge first turn, not getting my left down, etc. It's like I've never done it before. Open Stone Changing up my glide a bit. Things felt much better once I moved into the grass/gravel, the concrete trig I've been throwing from may be contributing to me not getting my right foot under me. Didn't measure anything, but a couple felt good. Grip work/rehab Hammer wrist rotations X 5 X 3 2" Wrist roller 20kg X 3 X 2 each way 32kg X 3 X 2 each way 52kg X 1, just testing the right hand. It's still weak. PM SS ME UPPER Axle Push Press Assuming the axle is 10kg 10kg X 10 50kg X 10 70 X 5 90 X 5 110 X 3 130 X 3 150 X 3 170 X 2, miss 3 Really thought I had this in me. Smashed the first rep, then things went downhill quickly. Second rep was slow at lockout, then the third barely got above my head. Going to give this another go next time around, 2 more cycles of triples before I switch to singles. Axle Floor Press 150kg X 2 X 5 150kg X 2; drop to 130kg X 3 Wide Pull Up +25lbs X 5 X 3 1 Arm BD Row 150 X 3 X 10 Dip +100lbs X 5; X 2 X 4 Hammer Curl 60lbs X 3 X 8 3rd set drop to 40 X 6, 30 X 6 Crashed hard at the end of workout, not enough food. |
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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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8/17/10
SS ME LOWER AM Deadlift Bar X 10 70kg X 10 120 X 5 170 X 3 190 X 3 220 X 3 260 X 3 285 X 1 I'm never as strong for morning workouts, not sure if I need a full day's worth of calories or what my problem is. 260 was heavy, and I didn't want to repeat the last DL workout, so I jumped to 285 to see what would happen. The single went up better than expected, though lockout was a bit of a grind there was no hitch. Rep 2 never left the floor. 1 more round of triples, then on to max singles. Everything still feels really heavy, even my first couple of sets. Box Front Squat Small box + blue mat 170kg X 3 X 5 Felt really strong here, interestingly enough. Rack Pull Bar right below knees. 110kg X 8 130 X 8 150 X 8 I did these like RDLs, very strict arch and focused on really firing the glutes. Hopefully this will help me with my DL, clean & jerk, snatch, and WOB. No belt. Reverse Hyper 120kg X 3 X 10 Rollout 40kg X 3 X 10 |
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Khruel
Senior Member Top 10 in the USA - '12 Joined: 5/31/10 Location: United States Status: Offline Points: 236 |
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Hey Andy,
Dan Williams here from Laramie. How would you compare your deadlift technique to your weight for height technique? Is the position of your hips, back, legs about the same in both? |
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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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Hey Dan. I'm more of a rounded back deadlifter, so I'd say my WOB position is more like my clean or snatch, regarding my hip, back, & knee position. What I meant was that I don't feel like I'm using my glutes adequately in either my oly lifts or my DL...so I assume they're lagging in my WOB as well. I seem to be lacking the "snap" in my hips in the extension part of my oly lifting, as well as at the top of my DL. |
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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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Misha showing why he's the greatest strength athlete on the planet.
190kg snatch 290kg no hand back squat 400kg X 3 deadlift 270kg behind the neck jerk I want to be like him when I grow 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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8/19/10
AM Step Mill X 60spm X 10min; quick cardio between meetings today. SS DE UPPER BB Push Jerk Bar X 10 60kg X 10 100kg X 5 120kg X 3 140kg X 3 160kg X 3 X 3 140kg X 6 X 3 160kg X 3 Split jerk on last rep of each set. No press outs, but they feel sluggish. Pull Up 3 X 5 Bench 225 w/ big chains X 3 X 5 225 X 14 (failure) 135 X 16 (failure) Accessory Circuit EZ Bar Curl w/ Fat Gripz/DB Lateral Raise/Triceps PD/Plate Front Raise X 4 X 10 Reverse Curl w/ Fat Gripz 50 X 2 X 15 Incline DB Flye 40 X 3 X 12 |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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So you push press 170 for reps, but push jerk 160 for reps?
What's up wit dat? |
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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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Jerks were on my DE day, so I was working speed. Push press was on ME day, so I was working for max weight for a triple, just couldn't get the last rep. Max jerk is somewhere around 200. |
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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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8/20/10
LWFD A lot of throws, mid 60s Hammer 16lb sledge Working on staying long and keeping my knees bent. Mid 70s. Farmer's Walk Around 200lbs, 4 X 50' w/ 2" handles. Depressingly heavy. Hammer Levering 16lb sledge, 5 X 3 Wrist Roller 62lbs X 5 X 3 flex/extend |
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mthompson33
Postaholic Joined: 8/27/09 Location: United States Status: Offline Points: 1369 |
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Just a thought. I disconnect the chain from my LWFD and do some Braemar with that to work on something heavier. (Though I saw the 22# soft shot on Sorinex yesterday...) |
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Matt Thompson
"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
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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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Good idea, but the weight I use is one of the Legendary Strength adjustable weights (outstanding implement by the way), so I'm not sure it would work in my case. I just need to go to one of the dozen or so landscaping wholesale places and buy a 24# & 16# stone. 8/21/10 My 5 yr old's first flag football game was this morning, it was 45 minutes of semi-organized chaotic awesomeness. If the kids had half as much fun as I did it was a success! Stones Worked in the grass today in my jav boots. I think I'm going to like them. Braemar: Meh. Nothing special, nothing was firing right. Open: Worse. My glide sucks, my spin is worse. All they do is put me in a bad position to throw from. I'm very frustrated with this. HWFD Several 1 turn throws that I'm pretty sure would tie my PR, and the 2 turn started clicking toward the end once I started slowing my first turn down, but I was too fatigued to capitalize. Core is shot. Again, I liked the boots here. ME Cheesburger tonight. A local bar has a 7lb challenge burger, and me and a few guys from the gym are taking it on. Wish me luck, I'll post pics. In the words of Clubber Lang: "My prediction? Pain." |
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kgb1
Senior Member Joined: 10/29/04 Location: United States Status: Offline Points: 641 |
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Just wondering how many beers it takes to wash down a 7 lb cheeseburger???
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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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Several. Last night, food won. The record, allegedly, was set by a 15 year old girl in 1.5 hrs. However, we spoke to the cook last night, and he had his doubts. He wasn't there when it happened, and there are no progress pictures of the feat. I'm not sure it's doable. I plowed through half in about 15 minutes. By then, I was just this side of certain I wasn't going to finish, but I pressed on. The burger is 2 2.5lb patties, so after finishing half of the 3rd 1/4, I called it. Could I have kept going? Yes, but I could see the end coming, and it wasn't pretty. I was already starting to get the meat sweats, and decided since further effort would likely still be an exercise in futility, it simply wasn't worth feeling miserable for the rest of the night. My buddy put it in perspective -- since I had eaten 5/8 of the 7lb burger it was roughly equivalent to pounding 17.5 Quarter Pounders. I will finish the rest today, out of principle. |
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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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8/22/10
SS DE LOWER Cut short due to time, got to the gym late. Lazy from the meat hangover. KB warm up; 20kg swings, casts, etc. PVC roller, lower back VERY stiff. Need to get my chiro to work on me. Clean 60kg X 5 60kg X 5 both sets felt like crap 100kg X 3 100kg X 3 120kg X 2 140kg X 2; 1 split jerk 160kg X 0. WTF. Clean Pull 160kg X 10 X 1 Trying to be as fast as possible and really fire the hips & shrug Snatch 100kg X 5 Hang Snatch 100kg X 5 Need to do more hang snatch/hang clean. Finally felt like everything was firing in order. Seated Box Jump Lowest box + mat to highest box + 2 bumpers 5 X 3 |
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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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8/25/10
AM SS KB Circuit 24kg Clean & Press r/l X 10 Swing r/l X 10 Hang Snatch r/l X 10 OH Squat r/l X 10 X 2 rounds WOB Swings 40kg KB X 3 X 3 PM SS ME UPPER KB warm up Axle Push Press 50 X 10 90 X 5 110 X 3 130 X 3 140 X 3 150 X 3 160 X 3 170 X 2 Boo. Axle Split Jerk 130 X 2 150 X 2 170 X 1 190 X 0 Shoulder popped when I unracked it, and fouled me all up. I talked myself out of a second attempt. Lame. Pull Up +35lbs X 3; X 2; X 2 BW X 3 DB Bench 150 X 4 120 X 5 130 X 5 BB Row 140kg X 3 X 5 Dip + 100lbs X 5; X 5; X 3 Hammer Curl 60 + Fat Gripz X 5 70 X 2 X 5 KB Side Bend/Shrug 48kg X 3 X 10 |
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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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8/26/10
TWG AM BB Complex 60kg Hang Clean & Jerk X 10 Pendlay Row X 10 Hang Snatch X 10 Overhead Squat X 10 X 2 rounds Inversion Table 3 X 1 min PM Speed Box Squat SS Bar 235 + blue bands X 10 X 3 Standing Broad Jump For the www.nowyoutry.com August contest. Best was 8'11", not good enough for the win this month! Chain Drag 3 sets @ 50' |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Very cool. What is the winning jump so far? You probably weren't around a few years back but we did a site-wide testing of sorts, was pretty cool. http://nasgaweb.com/forums/forum/forum_posts.asp?TID=5753&am p;KW=SLJ |
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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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That's cool, any plans on continuing that through this off season? 9'3" is winning so far. One of the guys at our gym should push 10', but he couldn't stick his landings yesterday. I'm going to give it another go after throwing tomorrow too. |
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vonguinness
Postaholic Joined: 9/01/08 Status: Offline Points: 1643 |
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8'11" is still a great broad......and it looks like your buddy is in the lead now with 9'7". Not surprised though given his other accomplishments.
when I did it yesterday.....it was the first time that both of my feet have simultaneously left the group since April.....felt good though. 8'3". |
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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. I wish I could find what I jumped at the NFL Combine just for the sake of comparison, lol. Yeah, Josh is a bit of a freak. I'm trying to get him into throwing...but maybe that's not such a good idea after all 8/31/10 SS ME LOWER PVC Rolling KB warmup circuit OH Squats I've been having patella tendon pain, trying to get everything nice & warm. Deadlift 70kg X 10 120 X 5 170 X 3 210 X 3 250 X 3 290 X 1 Boo. 250 felt good, decided to make the jump. Bad decision in retrospect, though I don't know if the end result would've been any different. Stupid impatience! Box Front Squat 180kg X 5 Serious patella tendon pain. Done. Squat High bar ATG 140kg X 5 180kg X 5, pause at bottom 180kg X 5; 140kg X 5 Knees felt much better on these. Looks like it's time to pull out the Rehbands & Equiblock again. Pendlay Row 110kg X 3 X 5 Defecit SLDL from 4" box 110kg X 3 X 8 In a word, disappointing. I understand things are going to hurt, I'm used to that. I'm just sick of things affecting my training. |
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Styler
Senior Member Joined: 4/04/09 Location: United States Status: Offline Points: 480 |
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damn, its been so long since ive been on here that i didnt even know you had a log going... and my log expired (i guess). you need to try and come down for a training session some time... would like to try and fix some of you HWD issues... and stone, of course. oo oo ooh, and beers, lots and lots of beers!
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Spencer Tyler = Awesome!!!
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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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Yes. 9/3/10 TWG Pretty uninspired training session. DE UPPER Log Clean once & press 112lbs X 10 200 X 8 244 X 5 288 X 3 310 X 3 332 X 3 X 3 Superset w/ Pull Ups Very little jerk, knee pain has me gun shy. Got some sweet blocks for my desk today, probably raised it 6". I can sit like an adult now, so hopefully the knee pain will be getting better. DB Military Press 75 X 3 X 10 Speed Bench 240 + 80lbs chain 3 X 5 Drop set last set 225 X 6 135 X 10 Seated Single Arm Row/ Rolling Thunder Handle Stack (80lbs?) X 3 X 10 Reverse Curl/Band Push Down 2 X 20 each |
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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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9/5/10
SS DE LOWER KB Warmup; 20kg/24kg Power Clean Split jerk on last rep 60kg X 5 60kg X 5 80kg X 3 100kg X 3 120kg X 2 130kg X 1 140kg X 1 150kg x 1 160kg X 1 170kg X 0, 0, 0 Pulls felt much better today, just wasn't dropping fast enough to get under the 170. Power Snatch 100 X 3 120 X 3 Felt pretty good, a little tired. Again, a little slow on the catch. Seated Box Jump Low box + bumper to high box + 3 bumpers. I need to measure. 3 X 5 KB Side Bend/Shrug 48kg X 3 X 10 KB Weight Drill Winds? Casts? Not sure what to call these. I'm doing the first part of the weight throw, right before the cast to work on core strength & stability. 48kg X 3 X 5 These were rough. |
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