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Vinny

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About Vinny

  • Rank
    Heavy Lifter
  • Birthday 12/20/1982

Profile Information

  • First Name
    Vaughan
  • Location
    UK
  • Gender
    Male
  • Height
    6ft
  • Body Weight
    130kg
  • Squat PR
    Box Squat 305kg Front Squat 190kg Yoke 400 kg
  • Press PR
    Bench 150kg Push Press 140kg Strict Press 115kg Log 135kg
  • Deadlift PR
    Conventional 300kg Sumo 260kg Trap Bar 320kg 18" Deadlift 340kg 16" Deadlift 320kg

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  1. I competed last Sunday... I dislocated my shoulder on the barrel run but the wife (a Nurse) popped it back in and I carried on did the deadlift event. I put in 4 reps but couldn't quite carry on with blood spilling from my nose.
  2. Deadlift - Sumo Or Standard?

    This is all just my opinion... Fix the back first. Sit ups can come later. I'm speaking as a guy who went through 2 pretty devastating lower disc injuries so I have some personal experience about what it takes to rehab effectively. If you are still deadlifting then stop it. Completely. Just stop it. Sit ups? Stop those too. Google Bill Starr's Lower Back Rehab. Follow the protocol exactly as written. It has saved the backs of many lifters. Then you can start doing some more "core work" once you are in a better place to begin. Back injuries WILL be made worse with ab work/deadlifts/squats at this stage of your life/training. Essentially you need to save all of your energy/recovery potential for fixing/improving the musculature of your lower back. This will give you an impressive foundation for strength later down the line. I tried the get on with it/ab routine after my first injury and made it worse. I followed the rehab protocol the second time around and my results speak for themselves I think. I'm not saying my way is the only way, but I have qualifications in this area and personal experience. Best of luck whatever path you choose to follow.
  3. Winner of England's Most Powerful Man 2013 (novice cat)

  4. I am pleased, and very proud, to announce that I am being sponsored by Highland Nutrition of Scotland. My hard work in UK Strongman competitions, and subsequent victory at England's Most Powerful Man (novice category) on the 8th June 2013 has contributed to this. The company is run by Neil Stewart, a competitive powerlifter and chef of 15 years. His company is a new start up and make protein flapjacks by hand using only the finest ingredients. They truly are the bollocks. I'm not aware that this would break any site rules but the website you can order from is www.highland-nutrition.com. So give them a try and spread the word on facebook!
  5. What assistance work do you do? How much food are you eating? How much sleep do you get?
  6. You know my thoughts on this already Neil and I do feel sometimes there is a carousel in your head which keeps jumping from place to place. Let's just be honest about where you are at... Your best press was 62.5kg IIRC... push was 75kg. That was months ago. Since then, injuries or whatever, you are nowhere near that. Probably half of what you did before. The novice strongman comp is a minimum of 100kg. Your best ever deadlift was 182.5kg. Again, that was months ago IIRC. The minimum for the novice comp is 220kg. Your currently having issues getting back to 160/170? That's over 50kg off for a start. To have this cognitive dissonance over calf raises is a waste of everyone's time and energy if I am going to be blunt. You simply have not got the strength to be talking about lifting stones onto platforms to maintain a line of argument that you need calf raises to tiptoe them up onto a platform. Even if you started a programme which included this as a fundamental training event, you are nowhere near a gym which has the facility to do the routine justice. A powerlifting routine, at this moment in time, would be very beneficial to bring your strength up in the quickest amount of the time. The standard Westside template does not have "deload" weeks or anything of the sort. It has a variety of exercises which are rotated to prevent negative adaption. The ball can keep rolling. This is not to say that I am a 100% strict Westiside devotee... I do not do good mornings as often as Simmons suggests and nor do I have access to a GHR. Neither have I used bands to their fullest potential yet or come close to stroking a chain onto a barbell. What I am doing is doing the best I can to get strong. You seem to be doing the best you can do fit as many goals into a routine as possible. AdamR is spot on about Strongman training when he says it needs to consider a variety of attributes. But you cannot possibly know what attributes you are missing until you are strong enough to try the events. You haven't even done a log press or a farmers walk or a stone lift yet. Not even a single attempt. So the argument about specific conditioning is going to have to take the backburner until you are in the strength position to try and event and not hurt yourself or others around you. I have also said your strength endurance will come with getting stronger. As AdamR says, 1RMs are not necessary for Strongman. However, Simmons states that 3RMs and 5RMs are equally as viable on a max effort day and a lot of strongman competitors work on the basis of hitting a 3 or 5 RM. I know 2 of them personally. One has the UK bench record and we have talked at length about his training protocol. The key of the Westside max effort to set a new plateau. I'll repeat that again... the point of a max day is to set a new plateau. This has the knock on effect of adjusting your dynamic training % and thus you get stronger. That's it. It's not a magic thing or something clouded in mystery. You will find other programmes that can do this. Simmons' lifters do get beat but they have world records in EVERY weight class. Their training methods work time and time again and in places like Tate's Elite FTS and Mark Bell's gym. They both have their philosophies about training and adjust things to suit... check them out too and expand Westside a little. I only call mine Westside because it's the simplest term to give it but I regularly follow what Mark Bell advises and my routine was based on a protocol laid down by Tate. I refine stuff based on Simmons writing over years and years of experience. I just figure out the bits that work for me. All programmes are tools to get the person as strong as possible. It's the person that lifts the weights, not a spreadsheet. Look at what your weaknesses are and plan your assistance accordingly. Don't set up assistance work for 10 weeks... do it in a 3 week pattern. Monitor and adjust weaknesses as you go along. Sometimes you'll have to do an exercise you hate. I REALLY hate hypers. Dreadful. Cannot stand them. But my lower back needs work and they are the best exercise which is easiest to recover from bang for buck. The questions you have asked in your poll and particularly for the calf raises are a false dichotomy; there are options you have missed out like "is the exercise useful for [x] purpose. You have phrased it so that you either get a yes or no so you can get justification for keeping the exercise in. Not many people would say it is a waste of time. I certainly wouldn't and have never said this. But the other option, if loaded towards a high % saying "yes", would give you the justification you need to keep doing it despite it potentially affecting recovery. Calf raises could be good for me in the future. I might have a glaring weakness there. Who knows? I'll worry about my weaknesses for strongman events when I have a 140kg press and a 300kg deadlift. However, at this stage of your training you should really be focused on getting stronger and having nothing else affecting recovery. You're 35 and you have other commitments such as work and your kids which saps energy and time. You still go out and drink and you do not get enough protein in. All of these things add up. Throwing in exercises which do not necessarily address a weakness but are done because you like them is not an attitude to adopt IMHO when your pressing is in the doldrums and there is a continual stumbling block when it comes to deadlifting. Focus on the main lifts. Get them up first in the 3-5 rep range if needs be. Do some assistance work to address weaknesses and for not vanity or pleasure. The joy should come from seeing a 200kg set of weights on the barbell and signing up to your first comp.
  7. The P R Thread

    250kg Deadlift PR
  8. The P R Thread

    115kg push press (253lb) x 1
  9. Good thread! HIGH POINTS Nailing 100kg press and then following up with 110kg and 115kg. To get 100kg though was pure joy. Hitting a 210kg box squat Absolutely nailing a 165kg front squat Dropping another 2.5 stone (15kg) in weight Overcoming herniated disc in March and training through other injuries like Carpal Tunnel Syndrome to nail bigger lifts upon return Starting proper Strongman event training and doing a 260kg yoke, 110kg log press and 120kg farmers walk on first attempt LOW POINTS Getting injured and dealing with the depression it brought on for a couple of weeks Not finding Westside until late on in the year... if it had been earlier, I would be even better I think... GOALS FOR 2013 290kg deadlift/260kg box squat/200kg front squat/140kg press of any variety Compete in first Strongman comp and do well enough to progress to the next level Lose another 5/6kg of fat (minimum) Add conditioning work as routine on off days to bump training upto 6 days per week (might buy a farmers or prowler) Stay focused and continue to train with intensity.
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