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VIS is my log.

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  • Options
    #452
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Today

    Sumo deadlift:
    60kg
    x5
    x5
    x5
    x5
    x5
    x5
    100kg
    x5
    x5
    140kg x2
    180kg x1
    200kg x1
    220kg x1
    255kg x1
    275kg x1





    18'' Rack pulls (below the knee)
    220kg x5
    260kg x1
    300kg x5

    220kg
    x3
    x3
    x3




    Ab pulldowns (black band)
    x12
    x12
    x12
    x12
    x12




    Front squat:
    60kg
    x5
    x5
    100kg
    x5
    x5
    x5

    I'm going to stay with pulling sumo for the next 4/5 weeks and see how it goes..


  • Options
    #453
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    VIS VIRES wrote: »
    I'm going to stay with pulling sumo for the next 4/5 weeks and see how it goes..

    what's the thinking behind that, just trying it out?


  • Options
    #454
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Parsley wrote: »
    what's the thinking behind that, just trying it out?

    HDIBHSCOHDI


  • Options
    #455
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Parsley wrote: »
    what's the thinking behind that, just trying it out?

    Yeah, pretty much. I dont think it will take too long to hit 300. Never know if it goes well i might stay with it, but even if it doesnt it cant hurt my conventional pull to get stronger sumo...



    COH wrote: »
    HDIBHSCOHDI

    Vid from about 4 months back...So **** off:P and i'm better at it:pac:

    https://www.youtube.com/watch?v=AzQU0Ko0lGI


  • Options
    #456
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rumble rolling/Dynamic/Static stuff/Hockey ball x30 mins


    Elevated split squat
    15kg DB's
    x12
    x12
    x12
    x12
    x12





    Ab pulldowns (black band)
    x12
    x12
    x12
    x12
    x12





    Tricep pushdown:
    Stack
    x20
    x20
    x20
    x20




    Bicep curls:
    35kg
    x10
    x10
    x10


    More rolling/ band stretching...


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  • Options
    #457
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    PM session




    Machine row:
    60kg x10
    60kg x10
    120kg
    x10
    x10
    x10
    x10
    x10






    Inverted row
    x12
    x12
    x12
    x12





    Pulley row
    130lbs
    x12
    x12
    x12
    x12
    150lbs
    x12
    160lbs
    x12
    x12
    190lbs
    x12
    x12





    Bicep curls
    35kg
    x12
    x12
    25kg
    x12
    x12
    x12


  • Options
    #458
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Tuesday

    Went to the physio to get my shoulder looked at and got a shopping list of thing thats wrong with me..

    -injured/strained rotator cuff
    -scap problems.
    -tight pec
    -weak lower lats
    -poor thoracic mobility
    to name a few..

    Ah well let the rehab begin..



    Med ball squat press
    Lunge with med ball
    Core drill
    Lat stretch
    Thoracic spine stretch
    4 point push
    Med ball push up
    DB row 12kg
    lat pulldown


  • Options
    #459
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Today

    Rumble rolling/Dynamic/band stuff/Hockey ball


    Squat:
    60kg
    x10
    x10
    x10
    100kg x5
    140kgx3
    160 x2
    180kg x2
    200kg x12 See COH' log for reason why:p




    Rehab stuff

    Med ball squat press
    Lunge with med ball
    Core drill
    Lat stretch
    Thoracic spine stretch
    4 point push
    Med ball push up
    DB row 12kg


  • Options
    #460
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rumble rolling/Dynamic/band stuff/Hockey ball





    Rehab stuff

    Med ball squat press
    Lunge with med ball
    Core drill
    Lat stretch
    Thoracic spine stretch
    4 point push
    Med ball push up
    Lat pulldown





    Inverted row:
    x12
    x12
    x12
    x12



    DB Skull crushers
    15kg
    x12
    x12
    x12
    x12





    Lat pulldown:
    60kg
    x12
    x12
    x12
    x12
    x12



    Leg extension
    60kg
    x12
    x12
    x12




    Leg curl
    50kg
    x12
    x12
    x12




    Bicep curls
    25kg
    x12
    x12
    x12
    x12
    x12




    Ab pulldown (black band)
    x12
    x12
    x12
    x12



    Sore as hell after squatting yesterday..


  • Options
    #461
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Sumo deadlift:
    60kg
    x10
    x10
    x10
    x10
    100kg
    x5
    140kg x5
    180kg x2
    200kg x1
    220kg x1
    250kg x5






    Elevated split squat
    15kg DB's
    x12
    x12
    x12
    x12




    Rehab stuff

    Med ball squat press
    Lunge with med ball
    Core drill
    Lat stretch
    Thoracic spine stretch
    4 point push
    Med ball push up
    DB row






    Went in to do rehab and back work and got talked into deadlifting...Sumo deads were solid today even with bad DOMS....


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  • Options
    #462
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rumble rolling/Dynamic/Static stuff/Hockey ball




    Rehab stuff

    Med ball squat press
    Lunge with med ball
    Single arm lat pulldown
    Core drill
    Lat stretch
    Thoracic spine stretch
    4 point push
    Med ball push up
    DB row






    Lat pulldown:
    70kg
    x12
    x12
    x12
    x12






    Inverted row:
    x12
    x12
    x12
    x12






    Tricep pushdown:
    Stack
    x20
    x20
    x20
    x20






    Ab pulldown (black band)
    x12
    x12
    x12
    x12


  • Options
    #463
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    18'' Rack pulls (below the knee)
    70kg x5
    120kg x5
    220kg x1
    290kg x1
    310kg
    x3
    x3
    x3



    Trained after playing a match and wasnt arsed doing anything else...


  • Options
    #464
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Shoulder rehab

    Med ball squat press
    Lunge with med ball
    Single arm lat pulldown
    Core drill
    Lat stretch
    Thoracic spine stretch
    4 point push
    Med ball push up
    DB row
    Single arm pulldown






    Inverted row:
    x15
    x15
    x15





    Single arm lat pulldown:
    40kg
    x12
    x12
    x12
    x12
    x12





    Machine row:
    80kg
    x10
    x10
    120kg
    x10
    x10
    140kg
    x10
    x10
    x10
    x10
    x10





    DB Skull crushers
    22kg
    x10
    x10
    x10
    12.5kg
    x15
    x15






    Tricep pushdown:
    Stack
    x10
    x10
    x10
    x10



    Rumble rolling/Dynamic/band stuff/Hockey ball


  • Options
    #465
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Warm up

    Squat press
    Med ball chops
    Core drill
    Med ball lunge
    Stretch lower back, hip,shoulder


    C1
    Single leg rows: 15kg 3x8
    Swiss ball press up 3x10
    Kettle bell squat 3x10


    C2
    Single arm lat pulldown 3x8 each side
    Med ball push up 3x8
    Single leg deadlift 10kg 3x8 each leg



    Progressing well with the rehab but looks like it'll be awhile before i'm back pressing again..


    Football match 90mins<< this wont do me any favours when squatting tomorrow but I need to get my fitness back up before the season starts...


  • Options
    #466
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Hockey ball/band stretch/Eating whatever food i could find in my bag x 1 hour

    Squat:
    60kg
    x10
    x10
    x5
    x5
    x5
    100kg
    x5
    x3
    140kgx3
    170kg x1
    190kg x1
    210kg x8



    Rehab

    Squat press
    Med ball chops
    Core drill
    Med ball lunge

    C1
    Single leg rows: 20kg 3x8
    Swiss ball press up 3x10
    Kettle bell squat 24kg 3x10


    C2
    Single arm lat pulldown 50kg 3x8 each side
    Med ball push up 3x8
    Single leg deadlift 10kg 3x8 each leg




    Stumbled in to Raw tonight sore as f**k to squat. No amount of warming up was going to get me 'loose' so i didnt do much:P Happy enough with 8 at 210. I probably could have pushed for 10 but i want to be able to walk sometime in the next week....


  • Options
    #467
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rumble rolling/Dynamic/Static stuff/Hockey ball


    Rehab/Warm up

    Squat press
    Med ball chops
    Core drill
    Med ball lunge
    Stretch lower back, hip,shoulder




    Front squat:
    60kg
    x10
    x10
    x10
    x10
    x10
    80kgx5
    100kg
    x5
    110kg
    x5
    120kg
    x5





    Inverted row:
    x10
    x10
    x10





    Single arm lat pulldown:
    50kg
    x12
    x12
    x12
    x12
    x12




    Rehab


    C1
    Single leg rows: 20kg 3x8
    Swiss ball press up 3x10
    Kettle bell squat 24kg 3x10


    C2
    Single arm lat pulldown 50kg 3x8 each side
    Med ball push up 3x8
    Single leg deadlift 10kg 3x8 each leg


  • Options
    #468
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Band stretch/kettlebell rolling


    Sumo deadlift:
    60kg 15x5
    100kg
    x5
    x5
    x4
    140kg x5
    180kg x2
    200kg x1
    220kg x1
    240kg x1
    260kg x5 (reps Pr sumo and con?)




    Lightning Deadlifts (Sumo) (lightning bolts everywere in Raw they were moving that quick:P )
    185kg 8x2





    Rehab

    Squat press
    Med ball chops
    Core drill
    Med ball lunge

    C1
    Single leg rows: 20kg 3x8
    Swiss ball press up 3x10
    Kettle bell squat 24kg 3x10


    C2
    Single arm lat pulldown 50kg 3x8 each side
    Med ball push up 3x8
    Single leg deadlift 10kg 3x8 each leg



    The heat was slowly killing me today, but like any good athlete i got as mush caffeine in to me as possible and pushed on...


  • Options
    #469
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    18'' Rack pulls (below the knee)
    60kg x5
    100kg x5
    140kg x3
    190kg x1
    220kg x1
    270kg x1
    290kg x1
    300kg x1
    320kg x2





    Bicep curls:
    30kg
    x15
    x15
    x15
    x15
    x15





    DB curls
    20kg
    x10
    x10
    x10
    x10





    Reverse flyes
    90
    x15
    x15
    x15
    x15
    x15




    Tricep pushdown:
    stack
    x20
    x20
    x20




    Doing rack pulls the day after deadlifting is not a good idea...


  • Options
    #470
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Sunday.. Football match 90mins


    Warm up

    Squat press
    Med ball chops
    Core drill
    Med ball lunge



    Machine row:
    80kg
    x10
    x10
    120kg
    x10
    x10
    140kg
    x10
    x10
    x10
    150kg
    x8





    Lat pulldown
    Plate 4
    x10
    x10
    Plate 8
    x10
    x10
    x10





    Inverted row:
    x12
    x12
    x12






    Rehab


    C1
    Single leg rows: 30kg 3x8
    Swiss ball press up 3x10
    Kettle bell squat 24kg 3x10


    C2
    Single arm lat pulldown 50kg 3x8 each side
    Med ball push up 3x8
    Single leg deadlift 10kg 3x8 each leg


  • Options
    #471
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    "260kg x5 (reps Pr sumo and con?)"

    Unbelieveable!!

    I hate you more than I hate myself...

    Obviously I have been drinking tonight :mad:


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  • Options
    #472
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    drunk on a monday night, maybe that's why I'm sh1t :confused:


  • Options
    #473
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Pavel66 wrote: »
    drunk on a monday night, maybe that's why I'm sh1t :confused:

    Thats definitely where youre going wrong. You should be drunk on friday, saturday and sunday too:P


  • Options
    #474
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Warm up

    Squat press
    Med ball chops
    Core drill
    Med ball lunge





    Bent over row:
    70kg
    x10
    x10
    90kg
    x10
    x10
    x10
    x10





    Inverted row:
    x15
    x15
    x15





    Tate press:
    24kg
    x10
    x10
    26kg
    x12
    x12
    28kg
    x12
    x12
    x12





    Tricep pushdown:
    Stack
    x15
    x15
    x15





    Lat pulldown
    Plate 8
    x10
    x10
    x10





    Bicep curls:
    35kg
    x15
    x15
    x15
    x15





    Rehab


    C1
    Single leg rows: 37kg 3x8
    Swiss ball press up 3x10
    Kettle bell squat 24kg 3x10


    C2
    Single arm lat pulldown 60kg 3x8 each side
    Med ball push up 3x8
    Single leg deadlift 12.5kg 3x8 each leg


  • Options
    #475
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Warm up

    Squat press
    Med ball chops
    Core drill
    Med ball lunge





    Rehab


    C1
    Single leg rows: 40kg 3x8
    Swiss ball press up 3x10
    Kettle bell squat 20kg 3x10


    C2
    Single arm lat pulldown 60kg 3x8 each side
    Med ball push up 3x8
    Single leg deadlift 12.5kg 3x8 each leg




    Squat press
    Med ball chops
    Med ball lunge






    Squat:
    60kg
    x8
    x8
    x5
    x5
    x5
    100kg
    x5
    x3
    x3
    140kgx3
    160kg x2
    180kg x1
    200kg x1
    220kg x8 PR






    GHR :against mini bands
    2x20





    Some nice squatting all round tonight. I was tempted to put on knee wraps and do something heavy, but decided against it. Theres plenty of time left for that. I'll probably do 230x5 next week then get some work in the wraps in before the interprovincial comp in october...


  • Options
    #476
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Warm up
    Swing stick squat 3x8
    Med ball chop 3x8
    Core drill

    Stretch
    low back,thoracic spine,quads



    C1
    Cable row (single leg) 3x10
    Push up (rotate) 3x10
    Squat drill 3x10


    C2
    Inverted row 3x10
    Db bench 12.5kg 3x8
    Single arm lat pulldown 3x8

    Great to be back pressing even if its only light:D




    Front squat:
    Bar 5x10
    50kg
    x10
    x10
    x10
    70kg
    x10
    x10
    x10
    100kg
    x5
    x5
    x5
    x5
    110kg
    x5





    Inverted row:
    x15
    x15
    x15





    Lat pulldown:
    plate 7
    x10
    x10
    x10





    Tate press:
    25kg
    x12
    x12
    x12





    Tricep pushdown:
    stack
    x20
    x20
    x20




    Bicep curls:
    35kg
    x15
    x15
    x15



    Rumble rolling/Dynamic/Static stuff/Hockey ball x30 mins


  • Options
    #477
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Friday

    Rumble rolling/Dynamic/Static stuff/Hockey ball x30 mins



    Rehab

    Warm up
    Med ball squat 3x8
    Med ball chop 3x8
    Core drill

    Stretch
    low back,thoracic spine,quads



    C1
    Cable row (single leg) 20kg 3x10
    Push up (rotate) 3x10
    Squat drill 3x10


    C2
    Inverted row 3x10
    Db bench 15kg 3x8
    Single arm lat pulldown 60kg 3x8



    Rumble rolling/Dynamic/Static stuff/Hockey ball x30 mins


  • Options
    #478
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rumble rolling/stretching



    Warm up
    Med ball squat 3x8
    Med ball chop 3x8
    Squat drill





    Sumo deadlift:
    60kg 10x5
    100kg
    x5
    x5
    140kg x5
    180kg x5
    200kg x2
    220kg x2
    240kg x1
    255kg x1
    270kg x5 PR







    18'' Rack pulls (below the knee)
    140kg x3
    190kg x1
    250kg x1
    290kg x1
    310kg x1
    330kg x2 PR




    I wasnt expecting much going in today. My legs are still very sore. I'm doing lots of stretching and rolling but i'm still finding it hard to recover. But as long as i'm hitting PR's I dont really care,, Not looking forward to playing football tomorrow though:(


  • Options
    #479
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    ah for fuck sake


  • Options
    #480
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Football match 90 mins




    Rehab

    Warm up
    Med ball squat 3x8
    Med ball chop 3x8
    Core drill

    Stretch
    low back,thoracic spine,quads



    C1
    Cable row (single leg) 20kg 3x10
    Push up (rotate) 3x10
    Squat drill 3x10


    C2
    Inverted row 3x10
    Db bench 22kg 3x8
    Single arm lat pulldown 60kg 3x8





    Pulley row:
    120x10
    130x10
    140x10
    160x10
    180x10
    200x10
    200x10
    200x10






    Tate press:
    28kg
    x12
    x12
    x12
    x12





    DB row:
    35kg
    x25
    x25
    x25




    Bicep curls:
    35kg
    x12
    x12
    x12


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  • Options
    #481
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Warm up
    Med ball squat 3x8
    Med ball chop 3x8
    Core drill

    Stretch
    low back,thoracic spine,quads



    C1
    Cable row (single leg) 20kg 3x10
    Push up (rotate) 3x10
    Squat drill 3x10


    C2
    row 3x10
    Db bench 26kg 3x8
    Single arm lat pulldown 65kg 3x8



    Bent over row:
    70kg
    x10
    x10
    100kg
    x6
    x6
    x6
    x6





    Pulley row:
    140x10
    160x10
    180x10
    200x10
    200x10
    200x10





    Inverted row:
    x15
    x15
    x15





    Lat pulldown:
    plate 8
    x10
    x10
    x10
    x10


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