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.

 
The Often Forgotten Golden Rule Of Training
The Often Forgotten Golden Rule Of Training
If you want to get bigger and stronger this is probably one of the most important rules and it's the hardest to follow.
Why Covid Is One Of The Best Things To Ever Happen To Me
Why Covid Is One Of The Best Things To Ever Happen To Me
The title might be a little misleading, but a great read nonetheless if I do say so myself.
A Pitfall Of Powerlifting
A Pitfall Of Powerlifting
You can compete in powerlifting up to any old age, but should you…
When Training Is No Longer The Hardest Part
When Training Is No Longer The Hardest Part
I like to train hard, I mean really hard, but that's not the hardest part of lifting anymore.
Texting With Tate - Words To Live By
Texting With Tate - Words To Live By
Training heavy and hard as an older lifter takes some finesse. Having great mentors certainly helps
You Can't Handle The Volume!
You Can't Handle The Volume!
Repeat this in your best Jack Nicholson voice. If you don't get the reference, you aren't worthy of reading my log.
Forgive Me While I Figure My Sh!t Out
Forgive Me While I Figure My Sh!t Out
Sometimes you can feel lost with training. Sometimes you can feel lost with life, Unfortunately, sometimes it's both.
Twenty Reasons Why You Art Not Strong
Twenty Reasons Why You Art Not Strong
Do you ever wonder why people are not strong? Well, wonder no more.
Program Hopping
Program Hopping
Have you ever been guilty of program hopping? Is it such a bad thing?
JUST TRAIN!
JUST TRAIN!
Sometimes the best experiences in life are the ones you never planned. I'm going to apply that concept to my new "no plan" to my lifting and just train.
Don't Be Afraid To Take A Week Off
Don't Be Afraid To Take A Week Off
Does the idea of taking a week off completely freak you out? Yeah, me too. Read this.
When You Unwittingly Add 4,500 lbs Of Volume...
When You Unwittingly Add 4,500 lbs Of Volume...
This is what happens when programming and being obtuse collide.
My Conjugate Conditioning Dynamic Upper Body Circuit
My Conjugate Conditioning Dynamic Upper Body Circuit
If you want your resistance training to have a little conditioning twist, this has been a fun way to do it.
My Conjugate Conditioning Dynamic Effort Lower Body Circuit
My Conjugate Conditioning Dynamic Effort Lower Body Circuit
The third installment of my conjugate conditioning program. My fun twist on marrying some conditioning with strength training.
My Conjugate Conditioning Max Effort Upper Body Circuit
My Conjugate Conditioning Max Effort Upper Body Circuit
This is the second installment of my Conjugate Conditioning Program. I am using this in conjunction with running 3 days a week.
My Conjugate Conditioning Max Effort Lower Body Circuit
My Conjugate Conditioning Max Effort Lower Body Circuit
While working on my running this circuit has allowed me to continue some strength training without ruining my recovery.
My Conjugate Conditioning Program
My Conjugate Conditioning Program
How I am tailoring my resistance training to fit into this conditioning training block.
The Sliding Scale For Training And Injuries
The Sliding Scale For Training And Injuries
Your age and experience can make a difference in how to treat an injury.
OPERATION BE LESS FAT - Why I Quit Intermittent Fasting
OPERATION BE LESS FAT - Why I Quit Intermittent Fasting
I used Intermittent Fasting as a dietary tool. While it had a few advantages, the negatives fart outweighed the positives.
The Case For Conjugate Training And The Older Lifter
The Case For Conjugate Training And The Older Lifter
Why I switched back to conjugate training after many years of training 5/3/1.
OPERATION BE LESS FAT - 5 Inconvenient Fat Loss Facts
OPERATION BE LESS FAT - 5 Inconvenient Fat Loss Facts
The sooner you learn these five truths (you already know these), the more likely you will reach your fat loss goals.
Golden Rule #1
Golden Rule #1
This picture is from a decade ago, but it's a perfect example of Golden Rule #1
Going Back to the Darkside! Leaving 5/3/1 for Conjugate
Going Back to the Darkside! Leaving 5/3/1 for Conjugate
I'm taking a break from 5/3/1 and am returning to my roots of conjugate
What Is Your Minimum Dose?
What Is Your Minimum Dose?
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
Is Your Warmup A Waste?
Is Your Warmup A Waste?
Be prepared for sacrilege
Failure, The Thing That Happens Before Success
Failure, The Thing That Happens Before Success
Failure drives me harder than success.
Take What You Get and Don't Get Upset
Take What You Get and Don't Get Upset
This one could add some serious pounds to your lifts and years to your training.
AMRAP Versus AMCRAP...
AMRAP Versus AMCRAP...
It's probably not what you think
OPERATION BE LESS FAT - Good Advice For Fighting Cravings
OPERATION BE LESS FAT - Good Advice For Fighting Cravings
Cravings suck and mine seem to never go away. At least I have another tool to fight them off
Should You Be Lifting To Failure?
Should You Be Lifting To Failure?
An age-old question with an answer I have never heard before
MY 5/3/1 DIARY - 5's PRO, It's Not Meant To Be Easy
MY 5/3/1 DIARY - 5's PRO, It's Not Meant To Be Easy
Sometimes you just need a programming reminder, myself included
LIFTING LONGER - Why Less is More!
LIFTING LONGER - Why Less is More!
This advice is for EVERYONE!
THE LAST 5/3/1 PROGRAM I'LL EVER NEED!
THE LAST 5/3/1 PROGRAM I'LL EVER NEED!
Jim did not approve this message.
LIFTING LONGER - A New Column
LIFTING LONGER - A New Column
Don't think of it as getting older, think of it as getting better.
To Shoulder Press Or Not To Shoulder Press, That Is The Question?
To Shoulder Press Or Not To Shoulder Press, That Is The Question?
Are there certain lifts that you feel you MUST keep in your program? Then this is for you.
My Top Two Ab Movements
My Top Two Ab Movements
In the first picture, I REALLY liked filling my abs, now all that's left is sculpting them
OPERATION BE LESS FAT - The Negative Effect Of Stress On Weight Loss
OPERATION BE LESS FAT - The Negative Effect Of Stress On Weight Loss
This has really been a game-changer for me the last couple of weeks
The More You Maintain, The More You Can Train
The More You Maintain, The More You Can Train
This has been true for my entire lifting career
How To Prioritize SLEEP!
How To Prioritize SLEEP!
SLEEEEEEEEEEEEP. So, so, so important. Yet, so, so, so overlooked.
Welcome to Onederland!
Welcome to Onederland!
Finally, someplace I can visit during Covid.
OBLF - Don't Try To Sprint Through A Marathon
OBLF - Don't Try To Sprint Through A Marathon
I never stop learning while on this journey.
OPERATION BE LESS FAT - A Dirty Truth About My Diet
OPERATION BE LESS FAT - A Dirty Truth About My Diet
It's not that I'm keeping secrets, I just fail to recognize when I'm doing something a little different
AGE VERSUS INTENSITY
AGE VERSUS INTENSITY
There's a whole lot of training mileage staring you straight in the face.
My New Favorite Exercise
My New Favorite Exercise
Got this from my boys Rhodes and Wendler
How To Really Wrap Your Wrists!
How To Really Wrap Your Wrists!
For those who watched that old relic Dave Tate share his debacle of a wrist wrap on Instagram
OPERATION BE LESS FAT - The Hard Truth About Fat Loss
OPERATION BE LESS FAT - The Hard Truth About Fat Loss
This is the kind of information that doesn't sell programs or coaching. You're welcome.
Which is better AMRAP or MAX EFFORT?
Which is better AMRAP or MAX EFFORT?
A debate that has existed since the dawn of man
Is Functional Training Bullsh!t?
Is Functional Training Bullsh!t?
The wheel was a pretty good invention wasn't it...
Trimming The Fat From Your Training
Trimming The Fat From Your Training
How to make your program lean and mean.
Have Mentors But Follow Your Own Path
Have Mentors But Follow Your Own Path
I only wish I could remember what Jim and I were laughing at.
How I Train Abs... Bad Back and All
How I Train Abs... Bad Back and All
People say abs are made in the kitchen, I call bs! If you don't build them first, I don't care what you eat, you aren't going to have 'em.
Operation Be Less Fat - The Key to Successful Snacking
Operation Be Less Fat - The Key to Successful Snacking
You don't have to give up snacking while losing fat. You just can't be stupid about it.
Making A Deal With The Devil - When And Why
Making A Deal With The Devil - When And Why
I have made these deals sporadically over the years and they have paid great dividends.
Prehab Is Brushing Your Teeth For Your Body
Prehab Is Brushing Your Teeth For Your Body
It would be nice if I could have someone brush my teeth for me and do my prehab as well. Anyone have the winning Powerball numbers to share?
OPERATION BE LESS FAT - Low Fat Pizza
OPERATION BE LESS FAT - Low Fat Pizza
It's great to be able to enjoy foods like pizza and still have abs
The Number One Determining Factor In Feeling Good
The Number One Determining Factor In Feeling Good
I'd be curious what your answers are prior to reading this...

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