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TRAINING LOG: Andy Vincent

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Andy Vincent View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/09/10 at 6:36am
Originally posted by Duncan McCallum Duncan McCallum wrote:

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...



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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/11/10 at 1:47pm
8/9/10

Sled Drag
100lb X 1500 yards.
1 lap at The Warehouse = 300 yards. 100 yards backwards/lap
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/11/10 at 1:55pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 8/11/10 at 11:07pm

Andy,

Were those full squat snatches or something closer to a power snatch?  I assume some approximation of the former, but impressive either way.


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: 8/12/10 at 3:07am
Originally posted by Pingleton Pingleton wrote:

Andy,


Were those full squat snatches or something closer to a power snatch? I assume some approximation of the former, but impressive either way.



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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/14/10 at 7:33am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 8/14/10 at 7:43am

"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.

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: 8/15/10 at 2:43am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/10 at 7:33am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Khruel Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/10 at 11:52am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/10 at 2:01pm
Originally posted by Khruel Khruel wrote:

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?


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/10 at 2:24pm
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 8/19/10 at 11:47pm
So you push press 170 for reps, but push jerk 160 for reps?

What's up wit dat?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/20/10 at 2:01am
Originally posted by C. Smith C. Smith wrote:

So you push press 170
for reps, but push jerk 160 for reps?What's
up wit dat?


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/20/10 at 12:18pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote mthompson33 Quote  Post ReplyReply Direct Link To This Post Posted: 8/21/10 at 1:09am
Originally posted by Andy Vincent Andy Vincent wrote:

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.


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...)
Matt Thompson

"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/21/10 at 8:14am
Originally posted by mthompson33 mthompson33 wrote:


Originally posted by Andy Vincent Andy Vincent wrote:

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.

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...)


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote kgb1 Quote  Post ReplyReply Direct Link To This Post Posted: 8/21/10 at 9:35am
Just wondering how many beers it takes to wash down a 7 lb cheeseburger???
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/22/10 at 3:39am
Originally posted by kgb1 kgb1 wrote:

Just wondering how many beers it takes to wash down a 7 lb cheeseburger???


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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/25/10 at 2:13pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/26/10 at 1:53pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 8/27/10 at 1:30am
Originally posted by Andy Vincent Andy Vincent wrote:



Standing Broad Jump
For the www.nowyoutry.com August contest. Best was 8'11", not good enough for the win this month!


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/27/10 at 6:12am
Originally posted by C. Smith C. Smith wrote:


Originally posted by Andy Vincent Andy Vincent wrote:


Standing Broad Jump
For the www.nowyoutry.com August contest. Best was 8'11", not good enough for the win this month!

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


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote vonguinness Quote  Post ReplyReply Direct Link To This Post Posted: 8/31/10 at 8:09am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 8/31/10 at 2:39pm
Originally posted by vonguinness vonguinness wrote:


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".


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Styler Quote  Post ReplyReply Direct Link To This Post Posted: 9/01/10 at 7:39am
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!
Spencer Tyler = Awesome!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/10 at 10:29am
Originally posted by Styler Styler wrote:

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!


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 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Vincent Quote  Post ReplyReply Direct Link To This Post Posted: 9/06/10 at 2:33am
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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