BIGLOGS TRAINING (JEFF VANCO)

[Jeff Vanco]

Wednesday, October 29, 2009

Training at Strength Athletics

Warm up

10 minutes

Push Press
BarX5
60kgX3
70kgX3
100kgX1
120kgX1
130kgX1
140kgX1
145kgX1
150kgXNO
150kgXNO
150kgXNO (I punched it overhead, went to the side)

Barbell Strict Press
70kgX5
90kgX5
100kgX5

Split Jerk Technique
40kg and 60kgX30 singles

*Coach teaching me how to split jerk
*Very tiring but fun

Close Grip 4 Board Press
60kgX5
100kgX5
132kgX5

DB Row
110lbX10

Shower up at the YMCA
Post training meal tonight, steak and fries

*Dad stopped by to watch some push press
*Excellent training, very fun night

[Jeff Vanco]

Friday, October 30, 2009

Drive an hour to train at Strength Athletics

Warm up 10 minutes

Olympic Front Squat
BarX5
70kgX3
100kgX3
120kgX1
140kgX1
150kgX1
160kgX1
166kgX1

*Belt only
*Ass to the grass, my elbows touch my knees

Power Clean
70kgX2
100kgX2
120kgX2
120kgX2
120kgX2
120kgX1
120kgX1

*Cleaned properly on 8th set
*My body is F'D right now

Back Squat
70kgX3
120kgX1
170kgX1
200kgX1
222.5kgX1

*Belt only
*Ass to the grass
*Much stronger
*GHR made my hamstrings stronger, much more power in the hole

Incline Sit ups
BWX20

GHR
BWX10

Excellent training tonight
Watched 175lb sprinter power clean 135kg

*Shower up at the YMCA
*Supper, and an hour commute home

[Jeff Vanco]

COMMUNIST HALLOWEEN

[GYMBRAT]

LARGE and hard core brutha keep it up!

[Shortdave]

Great numbers man!

Welcome to the board

[Jeff Vanco]

Thank you guys!!!!

[Jeff Vanco]

Sunday, November 1, 2009

Really enjoyed today
Good pace, relaxed, worked hard

Warm up 5 minutes

Dynamic Push Press (with band tension)
Bar lbs listed only
BarX5
135lbX3
155lbX3
160lbX3X7 sets

*The front squats/back squats make me stronger
*My Top Two?

PUSH PRESS and SQUAT

Close Grip Barbell Floor Press (shoulder width)
BarX10
135lbX10
225lbX10
240lbX10

*Elbows in, wrists straight
*Tight, every rep paused

Standing BTN Strict Press
BarX10
135lbX5
160lbX10

*Every rep toucheds traps
*Every rep a strict press

DB Upright Rows
35lb'ersX10

Menu tonight?
Roast chicken, roast beef, potatos, and milk, milk, milk

[Talo]

Nice lifts !

Jumping from kg's to lbs is confusing me...:)

[Jeff Vanco]

Thanks Talo

LOL

I train at 2 different gyms

One is an Olympic weightlifting, Track, and Powerlifting gym

The other is a local YMCA

The top end kilo weights will now have a litte bracket (pounds)

I know it's confusing :confused:

[ubcpower]

cool journal man. keep it up

[Jeff Vanco]

Thank you UBC

[Jeff Vanco]

Monday, November 2, 2009

Warm up 10 minutes

VANCO SQUAT (PIN 7 at YMCA)
225lbX3
315lbX1
405lbX1
500lbX1
585lbX1
635lbX1
670lbX1

*Nice 60lb gain in a week
*I'm glad I listened to my gut and did these

Deadlift
Worked to very easy 585lb (I have 660lb in the tank)
*That's enough
*Pissed I didn't listen to my gut and did these

The lockouts and deadlifts are THE EXACT SAME THING
Hand position is different
1 has lbs on floor, 1 has lbs on back
Leg drive is the same

Back Squat
BarX10
135lbX5
225lbX5
320lbX10

*Ass to grass
*I feel like I"m SMOLOV'N right now

*Oh well 1 victory, 1 defeat, another victory
*Next Monday VANCO/OLY FRONT SQUAT OFF PINS/BACK SQUATX10

[Jeff Vanco]

Wednesday, Nov 4, 2009

Construction on the highway
Sat outside gym for an hour (coach wasn't there)
Took pre training supps too early
Training Push Press w bands - "Hey I already used band tension Sunday"

At this point I could have said F*** IT - but that's not me

So let's get our head right and start

Push Press
70kgX3
110kgX1
120kgX1
130kgX1
140kgX1
146kgX1 (322lb)

*PR!!!!!!!!
*1 kilo more is 1 kilo more

Barbell Strict Press
70kgX5
90kgX5
100kgX5 (220lb)

3 Board Press
60kgX5
100kgX5
130kgX5
135kgX5 (298lb)

Lat Pulldowns
3 sets of 10 working up

[Jeff Vanco]

Friday, November 6, 2009

Warm up

10 minutes

Olympic Front Squat
BarX5
60kgX3
70kgX3
100kgX3
120kgX1
140kgX1
150kgX1
168kgX1 (370lb)

*Belt only
*Elbows to knees

Power Clean
Worked to 120kgX1X5 singles

Back Squat
70kgX1
120kgX1
170kgX1
200kgX1 (back too sore for singles)
150kgX10 (330lb)

*Belt only
*Ass to grass

GHR
BWX10

Incline Sit ups
20kgX20

Axle Curls
AxleX10 (80lb)
100lbX10

*Trained with an Olympic level sprinter
*HE DID Power cleans, back squats for 5 triples, and jerks off blocks for 5 triples (120kg)

[Jeff Vanco]

Saturday, November 7, 2009

Warm up

Snatch
BarX3
95lbX2
135lbX1
155lbX1
175lbX1
185lbX1
205lbX1
210lbX1
215lbX1

Power Clean from hang (Practice)
BarX10 singles

This kid is 18 years old
http://www.youtube.com/watch?v=OMBsGbWBlX8
http://www.youtube.com/watch?v=k1DJ8odNf-M
http://www.youtube.com/watch?v=1yd3DBATS8E&feature=related (http://www.youtube.com/watch?v=1yd3DBATS8E&feature=related)
http://www.youtube.com/watch?v=5Hs_z_vjtfQ&feature=related

[Jeff Vanco]

Thick man.. Thick! Nice numbers too!

Well thank you my friend. I appreciate the kind words.

[Jeff Vanco]

Sunday, November 8, 2009

Walk into the YMCA today and heard a kid say "Here's a real muscleman"
That was nice to hear
He said he feels puny
I told him to

1 Train the Olympic lifts and Power lifts
2 Eat wholesome food
3 Repeat for years
4 Have fun

Speaking of fun........

Warm up
Many Clean and Presses, Squats

Dynamic Push Press (with band tension)
BarX3
135lbX3
155lbX3
165lbX3X8 sets

Clean and Press (Feeler for my training)
135lbX1
225lbX1

*Very, very light
*Just a gauge

Close Grip Barbell Floor Press
BarX10
135lbX10
225lbX10
245lbX10

Standing BTN Barbell Strict Press
BarX10
135lbX5
165lbX9

*Touch the traps, strict press
*I can feel more power in my press

Rope Ext's
30kgX14

9ft Rafter Chin ups (jump, grab, and chin)
BWX10

DB Upright Rows
45lbX10

*Opened the back door for fresh air. The YMCA spazzed
*Actually had a lady stick up for me "HEY!! He's training and needs air!!"

http://www.youtube.com/watch?v=mh9Bk6MmnJ8

[GYMBRAT]

great advice for the youngin bro ha, and great progress through out your logs!! keep postin its motivational brutha!!

[Dallas Hogan]

haahha, I paid that kid $10 to say that!!

[Jeff Vanco]

You are the green guy

:fart

[Jeff Vanco]

Monday is no longer Monday

BULGARIAN DAY

1PM

Warm up 10 minutes

Olympic Back Squat
BarX5
BarX5
135lbX5
225lbX5
315lbX1
405lbX1
455lbX1
500lbX1

*PR!!!!!!!!
*Belt only, Ass to grass

Bottom Position Squats (Pin 4)
BarX1
135lbX1
225lbX1
315lbX1
405lbX1

*Absolutely bottomed out squat, start off pins, return
*Belt only

Worked 8 hrs
Ate well

1AM

Warm up 10 minutes

Power Clean
BarX3
BarX3
140lbX2
190lbX1
230lbX1
250lbX1
260lbX1
270lbX1
275lbX1

*BOOM, tied my PR
*Legs, toes, shrug, jump, rack

Olympic Back Squat
BarX10
140lbX5
225lbX5
335lbX10

[Dallas Hogan]

Good j-o-b on the poower clans! where u working now?

[AlladdinSane]

How are you setting up your bands for the push press? Also which band(s) are you using?

[Jeff Vanco]

Good j-o-b on the poower clans! where u working now?

I sell beans and weiners all over the south land

[Jeff Vanco]

How are you setting up your bands for the push press? Also which band(s) are you using?

Use a Power Rack and set the pins in the lowest holes

Pins through bands

I don't know what they are. I just use what's in the gym

For dynamic push press it's probably a light

[Talo]

What colour are the bands ?

[Jeff Vanco]

The aren't from Elite and they're black

[Jeff Vanco]

Wednesday, November 11, 2009

Warm up 10 minutes

1PM at SA

BTN Push Press
Work to 315lbX1

Strict Press
Work to 220lbX5 singles

Light Snatch
70kgX5 singles

Split Jerk Technique
60kgX10 singles
80kgX5 singles

2 AM

Split Jerk
BarX5
140lbX1
210lbX1
230lbX1
250lbX1
280lbX1

230lbX1
250lbX1
280lbX1

*That's the most I've split jerked
*Push press much more but this is new

Heavier weights are on the horizon

[Jeff Vanco]

Friday, November 13, 2009

Warm up 10 minutes

Olympic Front Squat
BarX5
135lbX3
225lbX3
245lbX1
275lbX1
295lbX1
330lbX1
350lbX1
375lbX1

*PR!!!!!!!!
*Belt only baby

DE Back Squat (with band tension)
250lbX2X8

*45 between
*Nice and tight

Off to work

10:00 PM

Warm up Light Jog

Olympic Back Squat
BarX10
135lbX5
225lbX5

AND THE YMCA EVACUATES THE BUILDING (fire across the street)

So the gym's filling up with smoke and I want to keep squatting

Drive to Good life pissed off - closed - even more pissed off

Drive to some other gym, run upstairs, open another half hour, little cutie lets me in for free. Thanks hun, I owe ya one

SO LET'S GO

225lbX3 (warm up)
315lbX1 (warm up)
340lbX10 then another 4

[Jeff Vanco]

Saturday, November 14, 2009

Proper Dynamic Warm up

10 minutes

Power Clean
Work to 265lbX4 singles

High Pull from Hang
265lbX1
265lbX1

*I pull this very high, very fast
*Learn to rack and I see a 350lb power clean

Fancy yourselves squatters do you?

http://www.youtube.com/watch?v=sbFGdpQD_O0

[Rhinobolt10]

Hey Jeff, as far as strongman goes, is there anything you tend to stay away from gear wise?

I know one guy on here that drops DBol 2 weeks out just to avoid the pumps, that can interfere with high rep events.

What's your current cycle like?

[Jeff Vanco]

Sorry to burst your bubble my friend but I"m clean.

I couldn't use anything if I wanted to. I have lyme disease.

Anyone, who understands lyme, will tell you using any kind of steroid (anabolic or not) is like gas on a fire.

As far as I'm concerned, from my experience

1 Test only
2 Underground anything is poison

[Jeff Vanco]

Sunday, November 15, 2009

As far as the weight room goes, today put things into perspective again
Sundays' usually do this

Warm up with medicine ball
10 minutes

Dynamic BTN Push Press (with band tension)
BarX5
135lbX3
145lbX3
155lbX3X8 sets

In between every set of anything today, jump up and grab rafter, 1 pull up

20 pull ups

Standing Barbell Bradford Press
BarX10
135lbX10
150lbX10

*1 strict rep from the traps is 1 rep
*1 strict rep from the chest is 2nd rep

Close Grip Board Floor Press
BarX10
135lbX10
225lbX10
250lbX10

*I went "Bulgarian" this week. Good to push yourself into new places
*Today was back to basics

[Rhinobolt10]

You should compete in IPF powerlifting... they're the drug tested powerlifting, with your numbers you'd do very well.

[Jeff Vanco]

Thanks, that's something I've thought about. I love IPF powerlifting.

[Jeff Vanco]

Monday, November 16, 2009

Warm up Hip mobility exercises

VANCO SQUATS (pin 7)
BarX3
135lbX3
225lbX1
315lbX3
405lbX1
500lbX1
585lbX1
640lbX1
685lbX1

*Very good
*Tranquil mind beats a psyche up

Bottom Position Squat (bottomed out squat off pins)
135lbX1
225lbX1
315lbX1
410lbX1

*PR!!!!!!!!
*Nice and tight

Romanian Deadlifts
BarX8
135lbX8
225lbX8
315lbX8
335lbX10

BOARDS
4 sets

*1 set is there and back
*Flush the body with fresh YOU

What are boards?
Around here, in public school sports, if you made a mistake in practice you grabbed a 2 by 4 covered in tape or a towel and pushed it on the floor.

I believe these are the roots for the prowler

*Good training today
*Skim milk, ice cream, protein powder YUMM

Went back later and repped
Squats
250lbX20

[Jeff Vanco]

Wednesday, November 18, 2009

Push Press
BarX5
135lbX5
135lbX3
225lbX3
245lbX3
275lbX3 (very smart, a heavier triple wakes me up)
295lbX1X5 singles

*Pinky's just inside rings
*Kept the weight in hands (good)
*Very strong
*A couple reps felt weightless

Barbell Rows (double overhand, thumbless, no straps)
135lbX5
225lbX5
275lbX5
295lbX5

Close Grip Bench Press
135lbX5
225lbX5
275lbX5

*Very low rack, half bench press to get it out
*Start from here

Thick Handle DB Curls
40lbX10
45lbX10

*The work is done, time for fun
*These are fun

*Very good, basic training tonight
*Chocolate milk is back

[Jeff Vanco]

Friday, November 20, 2009

Training at YMCA in Toronto

Olympic Front Squat
BarX5
135lbX3
225lbX3
275lbX1
295lbX1
315lbX1
335lbX1
355lbX1
380lbX1

*PR!!!!!!!!
*Submarine depth , belt only

That's it
Time to hit pool and hut tub

[Jeff Vanco]

Saturday, November 21, 2009

Hang Clean
BarX3
135lbX3
185lbX3
205lbX3
222lbX3
245lbX3

High Pulls
255lbX3
275lbX3

[Jeff Vanco]

Sunday, November 22, 2009

Warm up
Medicine ball and moving around
10 minutes

Dynamic BTN Push Press (with band tension)
BarX5 (empty)
BarX3 (add bands)
135lbX3
155lbX3
165lbX3X8 sets

Rafter Pull ups between every set
20 reps

Standing Barbell Bradford Press
BarX10
135lbX10
165lbX10

Steep Incline DB Press (Fat bar)
45lbX10
70lbX10
85lbX10

*Rotate exercises
*Have fun

Hammer Grip Push Ups (hex db's)
BWX10

http://www.youtube.com/watch?v=NkNSZJj9G3s

[Jeff Vanco]

Monday, November 23, 2009

Warm up
10 minutes

1ST WEEK

Deadlift

465lbX4
465lbX4
465lbX4
465lbX4
528lbX2
528lbX2
465lbX10

*This is fun
*Feels the same way a strongman event does

Assistance Work

DB Rows (Fat bars)
65lbX10
85lbX10
100lbX10

*Standing rows
*2 minutes between sets

Band GM's
BandX22

Slant board sit ups (lbs behind head)
10kgX20

*I am demolished after this
*Tried to hit the showers, too out of it

Went for a walk, showered up
Celebrated a hard fought victory, at the mall, with a smoooothie

Ernie Frantz

[Jeff Vanco]

Wednesday, November 25, 2009

2 1/2 hr drive

Training at the Skarrup compound

Right outta the car and into

Yoke
Farmers

A couple runs

Push Press
BarX5
95lb(smaller log)X5
235lb(bigger log)X3X2
225lb(bar)X3
245lbX3
275lbX3
295lbX1
300lbX1X4 singles (easy)

Rope Barbell Rows
225lbX8
225lbX8
225lbX10

Rolling Thunder
2 sets each

Training partner had to pack it in
Drove to a YMCA

Bench Press
BarX5
135lbX5
225lbX5
250lbX1
275lbX1
295lbX1
315lbX1

*For tricep power
*Fun exercise

Barbell Curls
BarX10
65lbX10
85lbX10
105lbX5
135lbX5

*Shower, hit Chub N Checkers for burgers and a chocolate shake
*Visit my bro, eat Christmas cookies, zip off to London for steak and fries

[Jeff Vanco]

Friday, November 27, 2009

Warm up

Olympic Front Squat
BarX5
135lbX3
225lbX3
275lbX1
295lbX1
315lbX1
335lbX1
355lbX1
385lbX1

*PR!!!!!!!!
*Yes maam

Barbell High Pull F2F (Floor to Face)
BarX3
135lbX3
205lbX3
225lbX3

Standing Abs
50lbX20

[Talo]

Hey that's a great Front Squat , Congrats !

[Jeff Vanco]

Thanks Talo

I work my butt off

[Jeff Vanco]

Sunday, November 28, 2009

Standing Barbell Bradford Press
BarX18
90lbX10
135lbX10
165lbX12

*Touch the traps 1
*Touch the chest 2

Incline DB Press (Fat bars)
45lbX10
65lbX10
85lbX10
95lbX10, another 4 (easy)

Pull ups
BWX20

*Between all the pressing
*Stronger

Cambered Bar Ext's
BarX10
20lb and barX10
50lb and barX10
70lb and barX10

*Nice, strict, ext's
*Triceps feel like Christmas Hams

Seated DB Cleans
20lbX10
20lbX10

http://www.youtube.com/watch?v=HYX1O_W1eqA&feature=related

[Jeff Vanco]

Monday, November 29, 2009

Very, very, very, very bummed I have to drop my deadlift program

I have some patellar tendon issues

YMCAs' uneven floor is to blame
Can you be any more of a useless gym?

SLD
BarX20
135lbX5
225lbX5
315lbX5
335lbX5
355lbX5
405lbX5

Assistance Work

OA DB Rows (Fat Bars)
65lbX10
85lbX10
95lbX10

Seated Cable Rows
StackX15
40lb moreX10
80lb moreX10

Standing Abs
BandX20
BandX20

Band Good Mornings
BandX20

Grip Work
COC's
Bar Hold

[Jeff Vanco]

Thursday

Cambered Ext's with band
Solid 70lb on barX10

DB Press (very light)
40lbX20
60lbX20

Friday, December 4, 2009

Seated Good Mornings (Can't squat but I NEED a bar on my back)
BarX10
135lbX10
225lbX10
275lbX5
295lbX5
315lbX5

Sumo Pulls (Mass Move)
135lbX10
225lbX10
315lbX10

*Next week, pull for 10 singles
*Dynamic Effort poundage

OA DB Rows (Fat bars)
65lbX10
85lbX10
105lbX10

Lat Pulldowns
3 sets working up to 180lbX10

Standing Abs
?X20

[Jeff Vanco]

Saturday

Band leg curlsX20X3
Standing AbsX20X2
Reverse HypersX15X4
Ab RollsX50
Standing Leg RaiseX100 each

GPP is dense (no rest)

Sunday, December 6, 2009

Up early and my knee feels MUCH better

Push Press (with band tension)
Work to 160lbX3X8

In between sets

Pull ups
BWX20 (sets of 2)

FYI A PULLUP is from a dead hang, with arms stretched out, to pulling your chin over the bar

Half ass reps are for half ass men

Standing Barbell Bradford Press
BarX10
135lbX10
165lbX10

Incline DB Press (Fat Bars)
45lbX10
65lbX10
85lbX5 (just a warm up)
100lbX12

*Touch the chest, full reps only
*Press and lockout, full reps only

Cambered Bar Ext's
BarX10
Bar and 20lbX10
Bar and 50lbX10
Bar and 70lbX10
Bar and 80lbX10

Standing DB Rear Raise
35lbX20

Drove to Brantford, watched the CPO Ontario Powerlifting Championships
Several of my friends from the Pro Strongman circuit in Ontario competed

Fun to cheer people, you know, on
Good work boys, Sarah, and Glendy!!!!

[Jeff Vanco]

Monday, December 7, 2009

Knee feels so good today

Rack Pulls (Pin 2 with bands)
BarX10
135lbX5
225lbX3
315lbX3
405lbX1
500lbX1
585lbX1
635lbX1
675lbX1

*No straps
*Feels amazing

Deadlift Assistance Work

90 seconds between every set

OA DB Rows (Fat Bars)
65lbX10
85lbX10
100lbX15

*No rest between sides
*Dig in, bust arse

Seated V Bar Rows
StackX10
Stack and 40lbX10
Stack and 80lbX15

*Sweating like a SHW lol
*Very fun

Standing Abs
20kgX20
25kgX20

Bar Hangs
100 seconds

MERRY YOKEMAS
Neck Raise front
25lbX20
Neck Raise rear
25lbX20
DB Shrugs
100lbX20

[Jeff Vanco]

Wednesday, December 9, 2009

Seated Military Pin Press
Work to 250lbX3, 275lbX1

Bench Press (my shoulders and triceps are smoked)
Work to 315lbX3

Seated DB Military Press (Fat Bars)
65lbX8
85lbX5
100lbX4

Barbell Row (Thumbs over, no straps)
135lbX10
225lbX10
275lbX5
295lbX5

DB Curls (Fat Bars)
40lbX10
45lbX10
55lbX5

[Jeff Vanco]

Thursday I did some Cambered Ext's

Friday, December 11, 2009

Warm up

Barbell Good Mornings
BarX10
BarX10
135lbX8
155lbX8
185lbX8
205lbX8
225lbX8

*Bend over until you look like a table top
*Each rep should almost knock you out

Speed Pulls
135lbX1
225lbX1
325lbX1X10 singles

*60 seconds max between
*Last set was my best set (In WSB language I'm a beginner)

Assistance Work (90 seconds between everything)

OA DB Rows (Fat Bars)
65lbX10
85lbX10
100lbX20

V Bar Pulldowns
100lbX10
120lbX10
140lbX10

Standing Abs
30lbX20

Band GM's
BandX20

*Hit the hot tub for 30 minutes
*Making friends with local farmers

[Jeff Vanco]

Saturday was a quickie
Hammies are sore from Good Mornings (Trouble walking up stairs lol)
This takes 10 minutes
Band leg curlsX20X3
Reverse HypersX20X3
Knee RaisesX25X4



Sunday, December 13, 2009

BENCH PRESS
BarX20
135lbX5
135lbX5
225lbX5
75% 236lbX5
80% 252lbX5
85% 268lbX6

Push Press
BarX10
135lbX10
225lbX10

*All the pressing/triceps makes my overhead go ^^
*Wasn't hard, little push, lock it out

Pull ups
BWX22 (Bangin' out 5 at a time now)

Cuban Press
BarX10
65lbX10

DB Ext's
20lbX10
35lbX10
45lbX10

DB Rear Lateral
40lbX10
40lbX10

A Store near Moi carries PL USA
Here's the Christmas Edition

[Jeff Vanco]

Monday, December 14, 2009

Knee feels pretty good

Warm up 10 minutes

Deadlifts
BarX10
135lbX5
225lbX5
315lbX3

70%465lbX4
70%465lbX4
70%465lbX4
70%465lbX4
80%526lbX2
80%526lbX2
70%465lbX8

Deadlift Assistance Work

Seated V Bar Cable Rows
Mid StackX10
StackX10
Stack and 40lbX10
Stack and 80lbX10

Barbell Shrugs
135lbX5
225lbX5
315lbX5
405lbX5
425lbX5

SHIRT IS SOAKED

I AM SLEEPY WRITING THIS

[Jeff Vanco]

Wednesday, December 16, 2009

Heavy Overhead and Pressing

Warm up 10 minutes

Push Press
BarX5
135lbX5
135lbX5
225lbX5
245lbX5
275lbX1
295lbX1X5 singles

*Using 50% leg drive I do
*Very uneven floor, ran upstairs, cancelled membership

I don't ask for much, but I NEED a straight floor http://www.marunde-muscle.com/forum/images/smilies/rolleyes.gif



Barbell Strict Military Press
140lbX5
190lbX5
205lbX5

Barbell Row (Overhand, Close Grip)
135lbX5
225lbX5
275lbX5

Two Arm DB Curls (Fat Bars)
40lbX10
45lbX10
50lbX10

Love 'em

DB Hammers
65lbX10

Floor Flys
45lbX12, 8

Wheeeew!! Today was a grinder

[Jeff Vanco]

Thursday did cambered Ext's

Friday, December 18, 2009

At SA

DE Box Squat (purple bands)
Up to 20 doubles
Working from 135lb to 221lb

Seated Rows
4 sets working up to 170lbX10

Spread Eagle Sit ups
20kgX20

Old School Leg Raise
BWX20

Purple Band GM's
20
20

Gorilla Hang
BWX90 seconds, 30 seconds

[Jeff Vanco]

Sunday, December 20, 2009

Bench Press
BarX20
135lbX5
135lbX5
225lbX5
75%225lbX3
245lbX3
80%252lbX3
85%285lbX4

Push Press/Jerk
BarX10
135lbX10 (whip them out)
230lbX10

Pull ups (2 reps in between training)
20 reps

OA DB Clean and Press Fat Bar
45lbX10
55lbX10
60lbX10

*Clean, right into a strict press, 10 each arm
*One rep is Clean/press/switch, clean/press/switch
*Pullups in between
*Train hard

DB Tate Press Fat Bar
35lbX10
40lbX10
45lbX10

*Juiced fruits, and veggies, for breakfast
*Today, I have energy to burn

Having Fun

[Jeff Vanco]

Monday, December 21, 2009

Warm up
10 minutes

Deadlift
140lbX5
225lbX5
320lbX3
410lbX1

465lbX4
465lbX4
465lbX4
465lbX4
530lbX2
600lbX1 (supposed to pull 594lbX2)
465lbX9

*My pull off the floor is stronger
*Lockout stalls (lower back tired)

DO IT AGAIN AND GET MY DOUBLE AT 594lb

OA DB Rows
80lbX10
100lbX10
100lbX10

Seated V Bar Cable Rows
120lbX10
140lbX10
170lbX10
200lbX10

Slant Board Sit ups
10lb behind headX20

Seated Calf Raise
45lbX20
90lbX20

DB Shrugs
100lbX20

I AM DEMOLISHED

Shower up

Went out for a steak supper with my bro and dad

[Jeff Vanco]

Tuesday 10 minutes

Band Leg CurlsX20
Reverse HypersX20
Leg RaiseX34
ALLX3

Sit ups
20

Aqua Mans
50

[Jeff Vanco]

Wednesday, December 23, 2009

Warm up 10 minutes

Push Press
135lbX5
140lbX3
230lbX3
250lbX3
280lbX3
295lbX1
Went around 320lb and up
295lbXmany singles

Barbell Military Strict Press (Clean from floor once)
140lbX5
190lbX5
201lbX5

Barbell Row (Overhand thumbless)
140lbX5
230lbX5
280lbX7

Two Arm DB Curls (Old school fat boys)
20lbX10
35lbX10
45lbX10
60lbX10

Now, I have LOTS of energy left so let's get crazy

Two Arm DB Press (Old School fat boys)
85lbX10

*Clean 'em from floor
*Press them out

OA DB Press
85lbX20 (right arm)
85lbX25 (left arm)

I AM DEMOLISHED

[Jeff Vanco]

Want to see my training journal

Go to Marunde-muscle.com