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TRAINING LOG: Andy Vincent

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Andy Vincent View Drop Down
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 7/05/10 at 12:18pm
Glad to have you logging here Andy.  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/10 at 3:10pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/10 at 3:15pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/10 at 3:24pm
Wow, this is gonna be cool, thanks for posting these here.
Andrew G

Vada a bordo CAZZO!!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote verewulf Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/10 at 4:17pm
Hey Andy I saw you won yourself a pair of fatgrips and out threw Eric Frasure. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/10 at 8:44am
Originally posted by verewulf verewulf wrote:

Hey Andy I saw you won yourself a pair of fatgrips and out threw Eric Frasure.


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/10 at 9:14am

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/10 at 10:15am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/10 at 10:27am
Originally posted by Alaska Alaska wrote:

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...



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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/20/10 at 1:20pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 7/20/10 at 1:29pm

Andy,

What is the purpose behind the :

Deadlift

150kg X 20 X 1

Working speed?  Just beating up the HR?  Forgive my ignorance, but why alternate instead of just burning through the 20?

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/21/10 at 9:08am
Originally posted by Duncan McCallum Duncan McCallum wrote:

Andy,


What is the purpose behind the :


Deadlift150kg X 20 X 1


Working speed? Just beating up the HR? Forgive my ignorance, but why alternate instead of just burning through the 20?



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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/21/10 at 9:59am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/25/10 at 8:13am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/27/10 at 1:53pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 7/28/10 at 12:42am

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


We do not stop playing because we grow old. We grow old because we stop playing.



    - George Bernard Shaw



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/28/10 at 2:03pm
Originally posted by Pingleton Pingleton wrote:

Andy,


Check out this post for a start:


p?TID=6176&KW=Pingleton">
http://www.nasgaweb.com/forums/forum/forum_posts.asp?
TID=617 6&KW=Pingleton


Best of luck,


Peter



Thank you very much sir!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 7/28/10 at 2:16pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/01/10 at 10:40am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote kgb1 Quote  Post ReplyReply Direct Link To This Post Posted: 8/01/10 at 2:52pm

Originally posted by Andy Vincent Andy Vincent wrote:



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. 



Next time use one of my favorites, "my speed is deceptive, I'm slower than I look". 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 8/02/10 at 6:47am

Andy, I'm willing to bet those trainers don't know the riddle of steel either.

Maybe you should demonstrate.

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/02/10 at 1:07pm
Originally posted by Duncan McCallum Duncan McCallum wrote:

Andy, I'm willing to bet those trainers don't know the riddle of steel either.


Maybe you should demonstrate.



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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/04/10 at 3:55pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/10 at 1:34am
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mr. Natural Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/10 at 2:00am
He needs a hanky? He's the Real McCoy? I'm confused.
Dave Barron
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/10 at 2:23am
You're reading into it too much Dave, he is saying 'Cheer up, don't be blue.'
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/10 at 3:53am

Bamf you, Dave.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/08/10 at 10:38am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 8/08/10 at 11:00pm

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...

The man in the arena.
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