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TRAINING LOG: Andy Vincent |
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jsully 
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Prefers the D... Joined: 9/13/10 Location: United States Status: Offline Points: 4096 |
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 Posted: 9/26/13 at 11:25am |
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I love the rower. Need to get one.
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Andy Vincent
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Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Posted: 9/27/13 at 7:54am |
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If you're serious, check Craigslist. They pop up regularly, but get snapped up quick. You should be able to find one in great shape significantly cheaper than new.
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Andy Vincent
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Posted: 9/29/13 at 5:06pm |
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9/27/13
More high rep sillyness! Bench 135 X 20 185 X 15 225 X 10 275 X 5 Blast strap reverse rows X 15 between sets DB Lateral Raise Same sets & reps as bench Incline DB Flye Same Triceps Pushdown 4 X 20 Tried to do dips, but my chest & shoulders were smoked. |
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Andy Vincent
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Posted: 9/29/13 at 5:08pm |
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9/27/13
Hit the rower between my boys' football games. 500m row X 5; < 1:50 pace with 1:00 rest. Both boys & A&M won, and I ate carbs. No AK needed!
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Andy Vincent
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Posted: 10/01/13 at 3:45pm |
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10/1/13
AM rowing: 500m X 5 w/ 1 minute rest. Avg. 1:43/500m PM lifting RDL 225 X 3 X 10 Pull Up 50 Curl/Rear Delt Flye 5 X 10
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Andy Vincent
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Posted: 10/04/13 at 1:54pm |
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10/4/13
Snatch 135 X 3 185 X 3 205 X 3 225 X 3 245 X 3 275 X 2; missed attempt 1 & 4 Clean & Jerk 3 cleans, jerk on #3 225 X 3 245 X 3 275 X 3 295 X 3 315 X 3 335 X 3 Lifts felt really rusty, but it's been a while. I just need to check my ego and get back into the groove. Conditioning Double Under X 10 #50 Med Ball Thruster X 15 Prowler High/Low X 2 3 rounds Observations: 1) I'm out of shape. 2) Conditioning on no carbs sucks. 3) Quad pumps make me nauseous, but my legs looked sweet! |
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Sean
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Posted: 10/04/13 at 2:55pm |
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You trying to sexy yourself down to 275 in the off-season or something?
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TheJeff696
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Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Posted: 10/04/13 at 3:44pm |
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Quad pump FTW!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Vincent
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Posted: 10/04/13 at 6:24pm |
299.9! |
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Andy Vincent
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Posted: 10/07/13 at 7:42am |
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10/6/13
Weather was great, so I got out & threw some light hammer. Took about 25 throws, took my time and was pretty relaxed. Most around 128' -- 129', had one out to 135'. I need to find a cue that works for me on the hammer. I have one in all the other events, but not hammer yet.
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Andy Vincent
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Posted: 10/10/13 at 7:20am |
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10/9/13
Took probably 25 -- 30 throws with the LH. Nothing great (128' -- 129'), playing around with a couple things. My hammer is where my LW was last year...It's pretty easy for me to throw high 120's a few different ways, but I have a hard time breaking 130' consistently. I also don't have a "cue" for hammer like I do in all the other events. I'll work that out this off season. Conditioning .2 mi run; 20 push ups X 5 The last set of push ups was a mofo Dip 3 X 10 Reverse Grip Curl 3 X 12 Hammer Iso Incline 3 X 12 DB Rear Delt Flye 3 X 12 Triceps Pushdown 3 X 20 DB Curl 3 X 12 Pec Deck 3 X 12 DB Lateral Raise 3 X 12 Weighed in at 310 fully dressed, not bad. |
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Andy Vincent
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Posted: 10/11/13 at 5:33pm |
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10/11/13
Conditioning Prowler + 80kg X 10 Snatch 60kg X 3 80kg X 3 100kg X 3 120kg X 3 130kg X 1 Clean & Jerk 130kg X 3 150kg X 1 C; 1 C miss jerk 150kg X 1 150kg X 1 150kg X 1; miss jerk Right shoulder is still bugging me. I'm working on becoming a supple leopard, but apparently it takes time. Front Squat 3 X 5 Squat 3 X 5 |
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Andy Vincent
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Posted: 10/14/13 at 8:10pm |
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10/13/13
RDL 60kg X 12 100kg X 12 120kg X 12 Pull Ups to failure between sets GHR 3 X 12 Pull ups to failure between sets Hammer Iso Row 3 X 12 DB Rear Delt Fly 3 X 12 DB Curl 3 X 12 |
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Andy Vincent
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Posted: 10/14/13 at 8:13pm |
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10/13/13
Military Press Bar X 20 40kg X 12 60kg X 2 X 12 Hammer Iso Incline 3 X 12 DB Lateral Raise 3 X 12 Machine Inline Fly 3 X 12 BB Reverse Curl/Triceps Pushdown 3 X 12
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Andy Vincent
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Posted: 10/16/13 at 7:08am |
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10/15/13
Conditioning 500m row 12 burpee 12 D-ball slam 500m row 10 burpee 10 D-ball slam 500m row 8 burpee 8 D-ball slam 500m row 6 burpee 6 D-ball slam 500m row 4 burpee 4 D-ball slam All rowing done at >1:50/500m pace.
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Andy Vincent
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Posted: 10/17/13 at 6:59am |
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10/17/13
Snatch 60kg X 3 80kg X 3 100kg X 3 110kg X 2 120kg X 2 130kg X 2 140kg X 0; 0 Clean & Jerk 140kg X 2; 1 Jerk 150kg X 2; 1 Jerk 160kg X 2; 0 Jerk Squat 140kg X 5 160kg X 5 180kg X 5 200kg X 5 Still working without a belt. Not sure what it'll do in the long run, but I've always felt that I get a lot out of wearing one...so maybe this will make me stronger. Will add it back once I officially start off season.
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bigirish01
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Joined: 6/07/10 Status: Offline Points: 1204 |
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Posted: 10/17/13 at 8:39am |
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I never realized how much I relied on a belt until i stopped using one. Took a bit of getting used to, but my core and lower back has gotten so much stronger. I wear a rehband back warmer and thats all. I dont ise a belt unless Im squatting 500 plus, and even then its more of a mental thing
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Jay "Big Daddy" O'Neill
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Krazy40
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Stupid Track Guy Joined: 9/12/07 Location: United States Status: Offline Points: 949 |
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Posted: 10/17/13 at 11:06am |
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I am the same with with belts and straps. I can be doing a DL, Squat, or Oly lift and it feels as heavy as a truck. Then I put a belt and/or straps on and blow through it like a warm up. Sad, i know.
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Jeremy Gillingham
"Go Big or Go Home" Sponsors: http://www.stoutbarbell.com/Home_Page.html http://www.backinact.com/newpatients.htm |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 10/17/13 at 2:08pm |
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haven't trained wih a belt in about 15 years (better that way long term imo)
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Duncan McCallum
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Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Posted: 10/18/13 at 6:52am |
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I have a belt/sansabelt question:
When I squat, I typically put the belt on at 315 or so, but I don't ratchet it down at all...teeth through the holes and that's it; I stay like this until 455ish. Yesterday I noticed I was REALLY trying to sit back into my squat, my low back really started to knot up. Is this a function of trying too hard to retain a neutral spine, or "Hey you might want to cinch the belt down sooner?" Ideas? |
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The man in the arena.
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bigirish01
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Posted: 10/18/13 at 8:47am |
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If youre not ratcheting it down you dont need it... The belt becomes more of s security blanket, but once you stop wearing it, which can be hard at first, you realize how much you really only relied on it mor mental comfort.
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Jay "Big Daddy" O'Neill
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Andy Vincent
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Posted: 10/21/13 at 7:21am |
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10/18/13
AM Conditioning Rowing machine Tabata, avg. 1:34/500m pace. PM Lifting RDL 100kg X 12 120kg X 12 140kg X 12 Pull ups X failure between sets Upright Row 3 X 12 Pull ups X failure between sets GHR/BB Reverse Curl 3 X 12 each Hammer Iso Row 3 X 12 DB Rear Delt Fly/Hammer Curl 3 X 12
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Andy Vincent
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Posted: 10/21/13 at 7:24am |
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10/20/13
Tried to throw stone, but left my wrist wrap in my gym bag. Waste of time. Moved on to weights and was much more productive. Took a bunch of throws, got the HW out to 43' and the LW out to 84'. Used a strap since my thumb still looks like I took a sledge hammer to it. Not pushing too hard, just working on being smooth & efficient.
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Andy Vincent
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Posted: 10/22/13 at 8:26pm |
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10/22/13
Conditioning Done this AM before breakfast Row 500m X 5 28kg KB C&P X 5 each side between rounds PM Lifting Military Press Bar X 10 60kg X 3 X 12 Hammer Iso Incline 3 X 12 DB Lateral Raise 3 X 12 Incline Fly 3 X 12 BB Curl 3 X 12 Triceps Pushdown 3 X 12 Med Ball Seated Toss 50 X 3 X 5 |
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Andy Vincent
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Posted: 10/24/13 at 10:01am |
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10/24/13
AM Conditioning Rower Tabata avg. 1:34/500m PM Conditioning 500m row Hang Snatch 70kg X 12 500m row Hang Snatch 70kg X 9 500m row Hang Snatch 70kg X 6
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Krazy40
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Posted: 10/24/13 at 10:22am |
I guess its matters how your use the belt. I was taught to put the belt on snug. As you set your core, it expands and presses against the belt to make you solid. if you ratchet it down, you are relying on the belt more then your core strength. I probably haven't put my belt on super tight since I was in high school
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Jeremy Gillingham
"Go Big or Go Home" Sponsors: http://www.stoutbarbell.com/Home_Page.html http://www.backinact.com/newpatients.htm |
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Andy Vincent
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Posted: 10/28/13 at 6:25am |
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10/25/13
Got half way to the gym, but just didn't feel like lifting. Went to throw instead. Probably 20 or so stone throws, nothing very intense. Lots of 53'ish throws.
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Andy Vincent
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Posted: 11/04/13 at 7:27am |
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10/31/13
Weighed in at 306 fully clothed pre workout. Slowly but surely. AM Conditioning Quick & dirty before work 500m row 15 push ups X 3 rounds RDL 60kg X 12 100kg X 12 120kg X 12 140kg X 2 X 12 Pull Up X a lot High Pull 3 X 12 Hammer Iso Row 3 X 12 Hammer Curl 3 X 12 |
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Andy Vincent
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Posted: 11/04/13 at 7:30am |
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11/1/13
Snatch Doubles to 130kg, missed 140kg again. Pulling it plenty high, but I keep losing it forward. Clean & Jerk Doubles to 160kg, stopped because my wrist was bothering me. Squat 140kg X 5 180kg X 5 220kg X 3 Still not using a belt for anything. Not sure how long I'll keep doing this, or if I'll see any benefit.
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Shawn Baker
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Posted: 11/04/13 at 11:57pm |
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Andy have you done any all out sprints on rower (100m,250, 500m)?
Saw that Mariusz Pudzianowski hit 1:18 for 500m |
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Sean wrote: