Vincent Dizenzo

As a self-coached athlete, Vincent Dizenzo held an all-time world record in the bench press and was a top ten ranked lifter for over a decade. He has benched 600 or more raw in three different weight classes and has a 900 equipped bench to his credit. Now Vincent is focused on becoming a more fit version of himself. With his undertaking of Operation Be Less Fat, Vincent has lost over 100 pounds. Through this journey, he continues to provide invaluable advice on training, nutrition, and conditioning.

 
Having Trouble With Fatigue... Frontload Your Big Lifts
Having Trouble With Fatigue... Frontload Your Big Lifts
While I do not lament getting older, I do hate having to regulate my training. Not that long ago I just remember going balls to the wall every session.
A Necessary Maintenance Training Block
A Necessary Maintenance Training Block
With some lingering aches and pains, I planeed a maintenance training block. It turned out to be so much more
Battling Elbow Tendinitis
Battling Elbow Tendinitis
I was very specific with the use of the word "Battling." For the past couple of months I have been dealing with tendinitis. Unlike mosts injuries, rest was not the answer.
"Don't Give Up... Don't Ever Give Up!"
"Don't Give Up... Don't Ever Give Up!"
This is a quote from the great Jim Valvano during an amazing speech during the ESPY awards many years ago. Jim was an amazing college basketball coach who bravely battled cancer.
What I Am Doing To Feel Great In The Morning
What I Am Doing To Feel Great In The Morning
Being in my fifties feeling good has become a priority of mine. Pain is a young person's game. The nagging aches were really getting to me.
When In Doubt, Don't!
When In Doubt, Don't!
You cannot get stronger in one workout, but you certainly can get a lot weaker. This is something I have learned time and time again, often the hard way.
How To Be Less Fat Over The Holidays
How To Be Less Fat Over The Holidays
I posted this same blog a month ago before Thanksgiving, but the season's gluttony is not over yet.
Operation Be Less Fat - Low Days are Gains Days!
Operation Be Less Fat - Low Days are Gains Days!
You want to get leaner, it's hard work. Don't fall prey to the bs out there. Get your mind right.
The Importance Of A Handler At A Powerlifting Meet
The Importance Of A Handler At A Powerlifting Meet
What's the difference between a coach and a handler at a powerlifting meet? Read this blog and I'll tell you.
Who Is On Your Coaching Mt. Rushmore?
Who Is On Your Coaching Mt. Rushmore?
It can be very difficult to tune out all of the social media noise. You can't listen to everyone. Who is on your coaching Mr. Rushmore?
Thanksgiving Tips For Being Less Fat
Thanksgiving Tips For Being Less Fat
These are some of the tips I have used to lose and keep off 130 lbs. Calories do not take holidays.
Seasons For The Non Competitive Lifter
Seasons For The Non Competitive Lifter
Since no longer participating in sports or competing in powerlifting I have been experiencing training ADD. Here's how I plan to combat it.
Operation Be Less Fat - Hiking, My Favorite Conditioning Tool
Operation Be Less Fat - Hiking, My Favorite Conditioning Tool
Hiking has so many more benefits than you might realize. Here's why it's my favorite conditioning tool.
Let's Make A Deal Lifting
Let's Make A Deal Lifting
When you don't fee like training, but you know you should. Or if you are short of time. Play, Let's Make A Deal Lifting.
2023 Goals, 2 Down 2 To Go, Sort Of...
2023 Goals, 2 Down 2 To Go, Sort Of...
Since I have stopped seriously competing in powerlifting I have been setting annual goals to strive for. Here's my progress so far.
Deload Days Versus Deload Weeks
Deload Days Versus Deload Weeks
It was always hard to know when to deload from training. This has changed dramtically for me over time. Here's what I am doing now.
Are You Training Too Hard For Fat Loss
Are You Training Too Hard For Fat Loss
I know it sounds crazy and counterintuitive, but can training too hard slow down your fat loss goals.
Modified Conjugate Bench Cycle
Modified Conjugate Bench Cycle
It's time to put one of my yearly goals to bed, a double bodyweight bench press. Here's how I plan to do it.
OWN Each Rep!
OWN Each Rep!
"Should I focus on the eccentric or concentric?" "Go to failure or RPE9?" When in doubt OWN Each Rep!
I Need More Rules Than A Gremlin
I Need More Rules Than A Gremlin
Without rules there is chaos. At this point in my life, my body completely agrees with this.
Pivot Training, How To Keep The Train On The Tracks
Pivot Training, How To Keep The Train On The Tracks
Too often we are hellbent on our own destruction. This week's edition offers sage advice on how not to do that.
Stick To Your F'n Rules!
Stick To Your F'n Rules!
Setting rules is a way to keep myself from complete and catastrophic bodily harm. I try to stick by them. You should too.
Back Update
Back Update
Six weeks ago I had a low back flare up. I wrote a log about it. Here's the update on my progress.
Mature Meathead Advice - Partying and Sleep
Mature Meathead Advice - Partying and Sleep
Public Service Announcement. You can't work hard and play as hard as you used to.
OBLF - How And Why I Lost Weight On Vacation.
OBLF - How And Why I Lost Weight On Vacation.
There was a plan to mitigate weight gain on vacation, but I did not plan on losing weight. Much like many things in life, God laughs while man plans.
Operation Be Less Fat - Another Trip Around The Sun
Operation Be Less Fat - Another Trip Around The Sun
40 versus 54. I am not getting older. I am getting better.
How I Deal With Trouble Sleeping
How I Deal With Trouble Sleeping
Sleep is the most underused and underrated method of recovery. Here are a few tips that have helped me get the most out of my sleep.
Repeat After Me, I Will Not "F" Up My Back!
Repeat After Me, I Will Not "F" Up My Back!
Another back flare-up. What's new? Maybe, just maybe I can be smart enough not to blow it up.
Effort-Based Training Versus Progressive Overload
Effort-Based Training Versus Progressive Overload
I have been worrying that junk volume has me accumulating too much fatigue. This is what I have been doing about it.
Train What You Can
Train What You Can
If you have been doing this long enough, how much of a plan do you need anyway.
Operation Be Less Fat - Vacation Calories Count
Operation Be Less Fat - Vacation Calories Count
After my trip to Wendler's and upcoming travel, this is something I need to address.
My Go-To Rehab For Biceps Tendonitis
My Go-To Rehab For Biceps Tendonitis
Actually, it's the second thing I go to, but I always wish it was the first.
The "?" Annual NOV Meet
The "?" Annual NOV Meet
Training and hanging with friends. Living the dream.
Doing Too Much
Doing Too Much
Junk volume, it's not just with lifting.
Trading Volume For Intensity
Trading Volume For Intensity
Too much weights and too much conditioning is too much work for me to handle. If I'm not lowering the running, something else has to give.
Operation Be Less Fat - One Month Challenge
Operation Be Less Fat - One Month Challenge
Maybe you want to get in shape for the summer. Try challenging yourself for a solid month. This was not done in a month by the way. But good things can still happen in four weeks.
The Assistance Work Paradox
The Assistance Work Paradox
Assistance work is important, but how important? Do you need to track your assistance. Here are my thoughts.
Another 5/3/1 Program - My 3-Day Full Body Walrus
Another 5/3/1 Program - My 3-Day Full Body Walrus
"It’s called WALRUS Training because it is the fat, gross cousin to the Navy Seals. I also refer to it as being a Suburban Commando. No lawn too big to mow!" - Jim Wendler
Longevity Training
Longevity Training
In order to continue crushing life like my hermano Harry, it takes more than just lifting weights.
How To Overcome Negative Self Talk
How To Overcome Negative Self Talk
I am my worst critic. Mentally, I beat myself up constantly. I justify it by saying it got me this far.
Is Your Pain Caused By Weakness
Is Your Pain Caused By Weakness
Too often tightness and pain cause me to stretch and more often than not, that's not a long term solution.
More Recovery Is Needed
More Recovery Is Needed
I am finding a recurring theme in my training. I never feel completely recovered from one session to the next.
Sometimes You Just Need A Day Off
Sometimes You Just Need A Day Off
The other day I felt like hammered dog $hit. I do a lot for recovery so there was really nothing left to do. Do I train, or not train?
First Meet Advice
First Meet Advice
This is great advice if you are lifting in your first powerlifting meet. Hell, it's a great read even if it's your 20th meet.
Is It Really Your Back Causing You Pain?
Is It Really Your Back Causing You Pain?
I think many of us who are a little more seasoned and have a lot of years under the bar suffer from back pain.
OPERATION BE LESS FAT - A Better Way To Diet
OPERATION BE LESS FAT - A Better Way To Diet
After more or less being in a calorie deficit for over a decade, my body was revolting. My maintenance calories were low and I felt terrible.
Sometimes You Need To Do Something Stupid
Sometimes You Need To Do Something Stupid
Just in case some of you are getting tired of my old ass posts, I've got a story for you. I wasn't always held together by stitches and duct tape.
5/3/1 AMRAP And Progressions For The Seasoned Lifter
5/3/1 AMRAP And Progressions For The Seasoned Lifter
Figuring out how to keep making progress in training is not always easy
Clearly, The World Is Coming To An End
Clearly, The World Is Coming To An End
If you don't like doing something, just keep doing it anyway.
The Importance Of Agility
The Importance Of Agility
The older I get the more important the things I took for granted are. When you're in your 20s and 30s, you're most likely nothing about your 40s, 50s, and beyond. Now in my 50s, I think about a lot more than just getting big and strong.
The Secret To Stretching
The Secret To Stretching
The older I have gotten the more my body resents me. As a result, I have been on a pretty constant journey for the past three years to get my body feeling whole.
A Lesson For The "Mature" Lifter
A Lesson For The "Mature" Lifter
Training old can be pretty f@cked up. It's a fine line to get everything you want to get in training and conditioning wise and still recover. Luckily I have really started to figure it out.
Is Your Foam Roller Too Hard?
Is Your Foam Roller Too Hard?
Do you want to cry when you foam roll your it bands? How about your lats? If so, there's a solution.
My 5/3/1 Boring But Big Program Is Fire
My 5/3/1 Boring But Big Program Is Fire
Even though it's the lamest title ever, I am loving my new 5/3/1 BBB Program
It's A Christmas Freakin' Miracle!
It's A Christmas Freakin' Miracle!
The older I get, the more I realize training isn't going to be easy. Not the intensity of training mind you. What I am speaking of is whether my body will actually allow me the privilege of doing it.
2022 Goals Recap
2022 Goals Recap
I went into 2022 thinking it would be a rebuilding year, I didn't know how right I'd be. It was an up-and-down year, but I'm finishing on a high note.
Sciatica Cure!
Sciatica Cure!
Sciatica can be so painful and complicated. I found somthing that works for me. Maybe it will work for you too.
“Some Guys Get Hurt In Military Combat. I Get Hurt Napping.” - Jim Wendler
“Some Guys Get Hurt In Military Combat. I Get Hurt Napping.” - Jim Wendler
The older I get, the more imporant the little things become. Add sleep position to the list.
Practicing Gratitude On Thanksgiving
Practicing Gratitude On Thanksgiving
I am grateful to be part of Team Elitefts and much much more

Items 1 to 59 of 596 total