VIS is my log.

VIS VIRES

I’ve been meaning to start one of these since the single lifts, but just getting around to doing it now.


The single lifts was my first powerlifting competition were I posted my best lifts to date, squat 195kg, bench 112.5kg, deadlift 250kg..


Stats:
Age 21
Height 6 ft
Weight 85kg


Goals = get stronger

VIS VIRES

I'm going to post last weeks training to get things started …


Monday 22nd



Squat:
50kg x10
80kg x10
110kg x5
140kg x2
160kg 5x5



15 min run/stretching/mobility work,was in a rush..



Tuesday

Bench
50kg x10
60kg x5
80kg x3
95kg 2x5


Board press
110kg x3
115kg 2x3


Tri pushdown
15kg 2x10
25kg 2x10

VIS VIRES

Wednesday 24th

Pull ups
4x10


Face pulls
15kg 4x10

Tri pushdown
15kg 4x10


Just helping somebody out in the gym today so didn’t do much









Thursday 25th

Deadlift
60kg x10
100kg x5
140kg x5
180kg x2
200kg x1
220kg x1
242.5kg x2


Stiff leg deads
90kg 3x8


Bent over row
60kg 3x10


Good mornings
60kg 3x8

VIS VIRES

Today

Squat
50kg x10
80kg x 10
110kg x5
140kg x2
160kg x2
175kg 4x4


Then went straight to football training, 2 hours of sprints and laps was hell after squatting..

cardio,shoot me

Finally you started a log, ive been waiting for this! going to nationals btw?

VIS VIRES

cardio,shoot me wrote: »

Finally you started a log, ive been waiting for this! going to nationals btw?

Yeah i'll be at the nationals,you going? Its not that far away now.

cardio,shoot me

yea, my trainings been sh1t at the moment tho, not testing openers in one week, hopefully all goes well.

VIS VIRES

Vid of 242.5 DL

https://www.youtube.com/watch?v=nJ2HgR3eMQ4

VIS VIRES

Bench:
50kg x10
60kg x5
70kg x5
80kg x5
100kg 2x5


Board press:
3 board 110kg x3
2 board 115kg x3
1 board 115kg x2 paused


Close grip bench:
80kg 3x8


Pulley row:
50kg 4x8


15 min run on the crosstrainer..

brutusthebarber

Sick deadlifting, looks like the bench is coming along too!

Good to see the log.

VIS VIRES

Power cleans
50kg x5
60kg x3
70kg x2
80kg x2


Pull ups
4x10


Cable bicep curls
15kg x10
30kg 3x10


Face pulls
15kg 3x10


Didnt do much today,just a quick workout. DL tomorrow,squat at the weekend cant wait:pac:

VIS VIRES

Deadlift:
60kg x10
100kg x8
140kg x5
180kg x2
200kg x1
225kg x1
250kg x2


Stiff leg deads:
100kg 3x10


reverse grip pulldown;
50kg x10
60kg x10
70kg x8
80kg 2x5


Deadlift was ok the first rep flew up, the second rep was quick off the ground but very slow at lockout. I'm having a bit of a problem with my grip,i was really struggling to hold on to the second rep, i might do some grip work next time but the oly bars in my gym are crap compared to comp standard bars..

podge57

savage deadlifting, looks like you're shaping up well for the nationals!

cardio,shoot me

super deadlifting man, what program if any are you following :P

VIS VIRES

podge57 wrote: »

savage deadlifting, looks like you're shaping up well for the nationals!

Yeah training's going well,still a bit of work on the squat and bench though..

VIS VIRES

cardio,shoot me wrote: »

super deadlifting man, what program if any are you following :P

No program as such just something i put together myself:pac:
My DL seems to respond well to heavy doubles and triples so thats what ive been working on...

cardio,shoot me

well you did just double your last lift on the comp, so id say its working :P

VIS VIRES

Squat:
50kg x10
80kg x8
110kg x5
140kg x3
160kg x2
182.5kg 3x3


Ab pulldown:
25kg x10
40kg x10
45kg 2x10
55kg x6

Sit ups with 20kg plate held at arms length:
3x10


Squats felt very good,the most i've ever done with 180kg was 1 rep,so today was a big pr...

VIS VIRES

Military Press:
bar x10
30kg x5
40kg x5
50kg x5
60kg x5
70kg x5


Face pulls:
10kg x10
15kg 3x10


cable bicep curls:
15kg 2x10
30kg 3x10



Didnt do much today,just took it easy. I had a match yesterday so walking is an effort today...

VIS VIRES

Bench:
50kg x10
70kg x5
90kg x3
105kg 5x3



3 board press:
110kg x3
120kg x3



skull crushers:
40kg 4x10



Band pulls 3x15




Bench was solid ,going in i was only looking for 105 3x3 but when i got to the third set i was so easy i went for another couple and they where comfortable.

VIS VIRES

Deadlift:
60kg x10
100kg x5
140kg x5
180kg x2
200kg x1
230kg x1
260kg x1



Stiff leg deads:
120kg 3x5



Didnt feel the best during the deads, i felt drained and my form was all over the place, still happy enough with the 260. i didnt feel like doing much more so just did the SLDL's and got out of there..
I have a vid of the DL ill put up later...

VIS VIRES

https://www.youtube.com/watch?v=cxb9IbSC4Js

cardio,shoot me

vis is that a 3bw deadlift? your freaking insane dude!

VIS VIRES

cardio,shoot me wrote: »

vis is that a 3bw deadlift? your freaking insane dude!

yeah, i'm still 85kg..

VIS VIRES

Squat:
50kg x10
80kg x5
110kg x5
140kg x3
165kg x3
190kg 2x3



Bench:
50kg x5
80kg x5
110kg x3
110kg x2



Squats felt good, i didnt know what to expect going in my legs were still sore from deadlifting/football training.The first set was handy enough, the first two reps of the second set went up no problem, the third rep was a bit of a grinder but i never felt i was going to miss it.
I have a vid of the second set ill put up later..

VIS VIRES

Bench:
50kg x10
80kg x5
100kg x2
112.5kg 2x2



Pull ups:
3x10



Pulley row:
30kg x10
40kg x10
50kg 5x5

VIS VIRES

Wednesday 17th


Military press:
bar x10
30kg x5
40kg x5
50kg x5
65kg x5




pull ups:
3x10


Band pulls
2x15

VIS VIRES

Deadlift:
60kg x5
100kg x5
140kg x5
180kg x2
220kg x1
250kg x1




Bench:
50kg x5
80kg x5
100kg x2
115kg x2
115kg x1 paused





Just winding things up now, everything was easy enough today.
Ill probably open with 245kg on the deadlift and 107.5/110 on the bench and see how i go from there..Last session will be the squat on saturday or sunday...

VIS VIRES

Last session before the nationals



Squat:
60kg x5
100kg x5
140kg x3
180kg x1
200kg x1





Glad to get the last session out of the way,just going to rest all next week and hopefully everything comes together on saturday...
Looks like my openers will be 190/110/245.

cardio,shoot me

Well done yesterday anthony, you smashed it.

Hanley

Well done on yesterday playa!!

Thanks for the squat vids as well today.