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VIS is my log.

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  • Options
    #362
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x10
    60kg x5
    80kg x5
    100kg x2
    110kg x1
    115kg x1




    Board press:
    127.5kg x3
    127.5kg x3
    127.5kg x3






    Military press:
    40kg x10
    50kg x5
    60kg x5
    70kg x3








    Tricep pushdown:
    20kg x15
    30kg x15
    40kg x15
    50kg x15
    50kg x15
    50kg x15


    Drop set:
    50kg x12
    40kg x12
    30kg x12
    20kg x10






    Face pulls:
    15kg x15
    15kg x15
    15kg x15
    15kg x15








    Oly bar curls:
    bar x20
    30kg x10
    30kg x10
    40kg x10

    Drop set
    45kg x10
    35kg x10
    25kg x10
    bar x10


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    #363
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Smolov Week 3 Day 1


    Squat:
    60kg x10
    100kg x5
    140kg x3
    182.5kg x10 it seems like i can't count to 9 on my own
    182.5kg x9
    182.5kg x9
    182.5kg x9



    The weight was ok but my hand is still very sore...I don't know if i've mentioned this before in my log but i hurt it on the first squat at the worlds...The hospital reckoned that i'd done some sort of ligament damage but nothing usually materialises on x-rays for 10 days. By that time, i had already started Smolov so decided to strap it heavily and continue squatting. My physio reckons it could be fractured; whatever it is, it's fcuking sore!
    That's the reason why i haven't been doing any substantial pressing movements, and NO deads:(.


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    #364
    d'Oracle
    Registered Users Posts: 7,025 ✭✭✭d'Oracle


    So No pressing, no deadlifting......Squat like a motherfunk?


  • Options
    #365
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    d'Oracle wrote: »
    So No pressing, no deadlifting......Squat like a motherfunk?

    Yeah, something along those lines, i can press, but it's really sore...equally i can deadlift light, but only with straps and it's still very painful...


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    #366
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Lat pulldown:
    50kg x10
    80kg x8
    100kg x5
    130kg x5
    140kg x8
    140kg x8
    140kg x8









    Rear row:
    50kg x10
    100kg x10
    150kg x8
    150kg x8
    150kg x8
    150kg x8
    150kg x8








    Low row:
    100kg x10
    110kg x10
    130kg x8
    130kg x8
    130kg x8
    130kg x8








    Close grip lat pulldown:
    85kg x10
    85kg x10
    85kg x10
    85kg x10








    Bent over row:
    60kg x10
    80kg x5
    90kg x8
    100kg x5
    100kg x5
    100kg x5








    DB curls s/s with hammer curls
    12kg x12 12kg x12
    12kg x12 12kg x12
    12kg x12 12kg x12







    Cable bicep curls:
    10kg x20
    15kg x12
    15kg x12
    20kg x12
    25kg x12
    35kg x12
    35kg x12
    35kg x12
    35kg x12


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  • Options
    #367
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Smolov week 3 Day 2


    Squat:
    60kg x10
    100kg x5
    140kg x3
    180kg x1
    195kg x7
    195kg x7
    195kg x7
    195kg x7
    195kg x7




    In to the home straight now, only two days left...


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    #368
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    be grand...whats your last days weight.... i took 25kg from base i demand more from you!


  • Options
    #369
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    the drifter wrote: »
    be grand...whats your last days weight.... i took 25kg from base i demand more from you!


    At the start i ran it off 230 the quickly moved the numbers up to 235, and for the last few days ive moved up to 240 so i have 207 7x5 and 219 10x3 left...


  • Options
    #370
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    fupping hell....260 1rm so?

    also this will make you deadlift 300kg


  • Options
    #371
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    the drifter wrote: »
    fupping hell....260 1rm so?

    also this will make you deadlift 300kg

    Well the aim was 3xbw but if 260 is there ill do it..

    Yeah soon as this is over (and if my hand is ok) i'm going after a big deadlift...


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    #372
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    are you going running intense? i put 10kg on my deadlift with it...

    sorry for blocking up the log :P


  • Options
    #373
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    the drifter wrote: »
    are you going running intense? i put 10kg on my deadlift with it...

    I havent decided yet, last time i did the intense i didnt get much out of it. Maybe i'll take a few weeks off squatting and run the BMS again:cool:

    Yeah i got a nice bump on the dl every other time ive done smolov, so hopefully thats the case again..
    the drifter wrote: »
    sorry for blocking up the log :P

    Thats what its here for:P


  • Options
    #374
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Pulley row:
    50kg x10
    60kg x10
    70kg x10
    80kg x10
    90kg x10
    100kg x10








    Tricep pushdown:
    20kg x15
    30kg x15
    40kg x15
    50kg x15
    50kg x15
    50kg x15
    50kg x20








    Face pulls:
    15kg x15
    15kg x15
    15kg x15
    15kg x15







    DB curls s/s with hammer curls
    12kg x12 12kg x12
    12kg x12 12kg x12
    12kg x12 12kg x12


  • Options
    #375
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    VIS VIRES wrote: »
    I havent decided yet, last time i did the intense i didnt get much out of it. Maybe i'll take a few weeks off squatting and run the BMS again:cool:

    Thinkin the same tbh...

    Maybe March and then July.


  • Options
    #376
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Smolov Week 3 Day 3


    Squat:
    60kg x12
    100kg x5
    140kg x3
    180kg x2
    207.5 x5
    207.5 x5
    207.5 x5
    207.5 x5
    207.5 x5
    207.5 x5
    207.5 x5


  • Options
    #377
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x10
    60kg x5
    80kg x5
    100kg x3
    110kg x1
    115kg x1




    Board press:
    130kg x3
    130kg x3
    130kg x3
    110kg x9







    Tricep pushdown:
    20kg x15
    30kg x15
    40kg x15
    55kg x15
    55kg x15
    55kg x15
    55kg x15


    Drop set:
    50kg x10
    40kg x10
    30kg x10
    20kg x10
    10kg x10







    Face pulls:
    15kg x15
    15kg x15
    15kg x15
    15kg x15








    Oly bar curls:
    bar x20
    30kg x10
    30kg x10
    40kg x10

    Drop set
    47.5kg x10
    37.5kg x10
    27.5kg x10
    22.5kg x10
    bar x10





    DB preacher curls:
    14kg x10
    18kg x10
    18kg x10


  • Options
    #378
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Smolov Week 3 Day 4


    Squat:
    60kg x10
    100kg x5
    140kg x3
    180kg x2
    220kg x3
    220kg x3
    220kg x3
    220kg x3
    220kg x3
    220kg x3
    220kg x3
    220kg x3
    220kg x3
    220kg x3


  • Options
    #379
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I'm not reading your log anymore.


  • Options
    #380
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x10
    60kg x5
    80kg x5
    100kg x3
    110kg x1
    115kg x1




    Board press:
    132.5kg x3
    132.5kg x3
    132.5kg x3
    110kg x5
    110kg x5




    Bench:
    100kg 3x5





    Cable row:
    50kg x10
    60kg x10
    70kg x10
    80kg x10
    90kg x10








    Elevated split squats:
    15kg DB's
    x12
    x12
    x12
    x12









    Tricep pushdown:
    20kg x15
    30kg x15
    40kg x15
    55kg x15
    55kg x15
    55kg x15
    55kg x15







    Face pulls:
    15kg x15
    15kg x15
    15kg x15
    15kg x15









    Oly bar curls:
    bar x20
    40kg x10
    40kg x10
    40kg x10


  • Options
    #381
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rear row:
    50kg x10
    100kg x10
    150kg x10
    150kg x10
    150kg x10








    Low row:
    100kg x10
    110kg x10
    130kg x8
    130kg x8
    130kg x8
    130kg x8








    DB curls s/s with hammer curls
    12kg x12 12kg x12
    12kg x12 12kg x12
    12kg x12 12kg x12









    Squat:
    60kg x10
    100kg x5
    110kg x1
    120kg x1
    130kg x1
    140kg x1







    Face pulls:
    15kg x15
    15kg x15
    15kg x15
    15kg x15


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    #382
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat: Test day

    60kg 2x5
    100kg x5
    140kg x3
    180kg x2
    200kg x1
    225kg x1
    240kg x1
    250kg x1
    260kg x1 27.5kg PR... depth was there about, maybe another few inches...My form was all over the place, i cant seem to find a comfortable bar position because of my wrist, which is leading to the bar coming up arseways..


  • Options
    #383
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    https://www.youtube.com/watch?v=jhdEa9ZSIjo


  • Options
    #384
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    well done


  • Options
    #385
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    50kg x5
    80kg x5
    102.5kg 3x5



    Chins 3x12


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    #386
    podge57
    Registered Users Posts: 1,640 ✭✭✭podge57


    Thats an incredible squat at your BW!

    It looked a little bit high, but it's still extremely impressive


  • Options
    #387
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    podge57 wrote: »
    Thats an incredible squat at your BW!

    It looked a little bit high, but it's still extremely impressive

    Thanks Paul.

    Yeah you're right though the camera angle doesn't do me any favours either. I videoed the warm ups from the side but the side spotters were getting in the way. I had Joe watching from the side and he said it could've done with another few inches.

    Keep an eye on the right side spotter touching the bar on the way down which didn't help at all...but there's always next time :)


  • Options
    #388
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    VIS VIRES wrote: »
    Thanks Paul.

    Yeah you're right though the camera angle doesn't do me any favours either. I videoed the warm ups from the side but the side spotters were getting in the way. I had Joe watching from the side and said it could do with another few inches.

    Keep an eye on the right side spotter touching the bar on the way down which didn't help at all...but there's always next time :)

    Is that why you almost fell over?! :D


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    #389
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Hanley wrote: »
    Is that why you almost fell over?! :D

    No, that was because i'm not ''big enough'' to lift that sort of weight:D


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    #390
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    260 is not bad I suppose... ;)


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    #391
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Cable row:
    50kg x10
    60kg x10
    70kg x10
    80kg x10
    85kg x10
    90kg x10






    Miltary press:
    bar x10
    40kg x5
    50kg x5
    60kg x3
    70kg x3
    80kg x3






    Face pulls:
    15kg x10
    15kg x10
    15kg x10






    Oly bar curls:
    40kg x10
    40kg x10
    40kg x12


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