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VIS is my log.

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  • Options
    #482
    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
    Inverted row 3x10
    Db bench 25kg 3x8
    Single arm lat pulldown 60kg 3x8





    Close grip bench:
    bar
    x10
    x10
    x10
    40kg
    x5
    60kg
    x5
    80kg
    x5
    x5
    x5
    x5
    x5






    Car deadlift:
    x5
    x5
    x5




    Tricep pushdown:
    plate 7
    x12
    x12
    x12
    x12





    Inverted row:
    x15
    x15




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



    I'm getting fed up waiting for my shoulder to man up, so thought i'd give some light close grip a go today. I didnt feel any pain at all with the bar so upped the weight a bit and it was grand. I dont see any reason not to continue with cgbp if its feels ok?


  • Options
    #483
    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





    Squat warm up:
    Med ball squat 3x8
    Med ball chop 3x8

    Rumble rolling/Dynamic/Static stuff/Hockey ball




    Squat:
    60kg
    x6
    x6
    x6
    100kg
    x4
    x4
    140kg x3
    160kg x1
    180kg x1
    200kg x1
    215kg x1
    230kg x7 PR
    230kg x5





    GHR :against mini bands
    Purple band x12
    Blue band
    x12
    x12




    Great session tonight. There was a serious intensity tonight from the start. One of those sessions where you know everybody is dialed in and ready to go.. Fair play lads keep this up and theres no reason why we all cant hit some big numbers over the next few months...


  • Options
    #484
    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





    Close grip bench:
    bar x10 x10 x10
    40kg x10
    60kg
    x8
    x8
    80kg x5
    90kg x5
    100kg x8 This is around PR level on my normal bench. I'll take that after 8 weeks of not pressing..





    Inverted row:
    x20
    x20
    x20




    Raises
    10kg 3x10




    EZ bar curls:
    35kg
    x15
    x15
    x15





    Straight bar curls:
    30kg
    x12
    x12
    x12


  • Options
    #485
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Warm up
    Med ball squat 3x10
    Med ball chop 3x10
    Core drill

    Stretch
    low back,thoracic spine,quads


    Band stretch: hip, hamstring, glutes


    Sumo deadlift:
    60kg x 1 felt a 'pop' in my left hamstring:mad:




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


    C2
    row 3x10
    Db bench 20kg 3x8
    Single arm lat pulldown 65kg 3x8







    DB bench 30kg
    x8
    x8
    x8
    x8





    Inverted row:
    x15
    x15
    x15






    Tate press:
    30kg
    x12
    x12
    x12




    My hamstring is very sore. I'm going to ice it now. Hopefully its nothing serious...


  • Options
    #486
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    VIS VIRES wrote: »
    Sumo deadlift:
    60kg x 1 felt a 'pop' in my left hamstring:mad:

    My hamstring is very sore. I'm going to ice it now. Hopefully its nothing serious...

    Trying to keep up with me is obviously taking its toll on you. Maybe you need to find another role model


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  • Options
    #487
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Pop where? Inside of the knee where the hamstring ties in?


  • Options
    #488
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    COH wrote: »
    Trying to keep up with me is obviously taking its toll on you. Maybe you need to find another role model
    Yeah that definitely it..:pac:
    Hanley wrote: »
    Pop where? Inside of the knee where the hamstring ties in?

    No, high hamstring below the glute. I've had ice on it all evening and its not as bad but still sore...


  • Options
    #489
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Warm up
    Med ball squat 3x10
    Med ball chop 3x10
    Core drill

    Stretch
    low back,thoracic spine,quad..



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


    C2
    row 3x10
    Db bench 30kg 3x8
    Single arm lat pulldown 65kg 3x8





    Bent over row: These hurt my hamstring..
    60kg x10
    70kg x10
    100kg
    x10
    x10
    x10
    x10
    60kg
    x10
    x10






    Lat pulldown:
    Plate 8
    x10
    x10
    x10
    x10
    x10






    Db row:
    50kg
    x20
    x20
    x15





    Ab pulldown (black band)
    x15
    x15
    x15
    x15


  • Options
    #490
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Swing stick:
    Squat-overhead press 2x6
    Forward lunge 3x6
    Single leg deadlift 3x6


    Kettlebell swing high pull 3x6

    DB press up - row 12.5kg 3x8

    Cable chop: 3x6




    Close grip bench:
    bar 7x10
    60kg
    x8
    x8
    80kg x5
    90kg x3
    105kg
    x5
    x5
    x5






    Inverted row:
    x20
    x20
    x20






    Bent over row:
    80kg
    x10
    110kg
    x5
    x5
    x5
    x5
    x8







    Machine row:
    150kg
    x8
    x8
    x10
    x10







    Lat pulldown:
    plate 8 x10
    plate 9 x10
    plate 10 x10







    Single arm pulldown:
    70kg
    x 8 each hand
    x 8 each hand
    x 10 each hand


  • Options
    #491
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Squat-overhead press 2x6
    Forward lunge 3x6
    Single leg deadlift 3x6


    Kettlebell swing high pull 3x6

    DB press up - row 12.5kg 3x8

    Cable chop: 3x6




    Yoke walk:
    200kg
    x15m
    x15m
    x15m






    Farmers walk
    110kg each hand
    x15m
    x15m
    x15m






    Bent over row:
    60kg
    x10
    x10
    x10
    70kg
    x10
    x10
    x10







    Tricep pushdown:
    plate 8
    x12
    x12
    x12
    x12
    x12






    Lat pulldown:
    plate 10
    x12
    x12
    x12
    x12





    Inverted row:
    x10
    x10
    x10




    Rumble rolling/Dynamic/Static/band stretching/Hockey ball x 30 mins


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  • Options
    #492
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Squat-overhead press 2x6
    Forward lunge 3x6
    Single leg deadlift 3x6


    Kettlebell swing high pull 3x6

    DB press up - row 12.5kg 3x8

    Cable chop: 3x6




    Squat:
    60kg
    x5
    x5
    x5
    100kg
    x5
    x3
    140kg x3
    160kg x1
    180kg x1
    200kg x1
    220kg x1
    240kg x6 PR





    GHR :against mini bands
    Blue band
    x12
    x12
    x20



    Good session...Vid uploading


  • Options
    #493
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    https://www.youtube.com/watch?v=4h9LkULB6Ps


  • Options
    #494
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    VIS VIRES wrote: »
    https://www.youtube.com/watch?v=4h9LkULB6Ps

    Animal.. no prizes for guessing what side the hamstring injury is on!


  • Options
    #495
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    COH wrote: »
    Animal.. no prizes for guessing what side the hamstring injury is on!

    lol


  • Options
    #496
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Squat-overhead press 2x6
    Forward lunge 3x6
    Single leg deadlift 3x6


    Kettlebell swing high pull 16kg 3x6

    DB press up - row 15kg 3x8

    Squat drill:





    Close grip bench:
    bar x10 x10
    60kg
    x8
    x8
    80kg
    x5
    100kg
    x3
    110kg
    x5






    Inverted row:
    x20
    x20
    x20







    Lat pulldown:
    plate 10
    x10
    x10
    x10






    Single arm pulldown:
    70kg
    x8
    x8
    x8
    x8


  • Options
    #497
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Sumo deadlift:
    60kg 3x12
    100kg
    x5
    x5
    140kg x5
    180kg x5
    200kg x2
    220kg x2
    240kg x1
    260kg x1
    280kg x4 PR






    18'' Rack pulls (below the knee)
    230kg x2
    300kg x1
    340kg x miss





    Speed pulls: (sumo)
    180kg 7x2 (10 sec between sets)






    Lat pulldown:
    plate 10
    x15
    x15
    x15



    Well that couldnt have went much worse. I didnt feel comfortable on anything today..Suppose they cant all be good days...


  • Options
    #498
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Med ball
    Squat-overhead press 2x6
    Forward lunge 3x6
    Single leg deadlift 3x6


    Kettlebell swing high pull 20kg 3x6

    DB press up - row 15kg 3x8

    Squat drill:





    Close grip bench:
    bar x10 x10 x10
    60kg
    x8
    x8
    80kg x5
    100kg x3
    110kg x1
    115kg
    x4
    x3
    x3
    x3
    x3







    Inverted row:
    x25
    x25
    x25







    Lat pulldown:
    plate 10
    x12
    x12
    x12






    Single arm pulldown:
    Plate 10
    x8
    Plate 11
    x8
    Plate 12
    x8
    x8


  • Options
    #499
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Med ball
    Squat-overhead press 2x6
    Forward lunge 3x6
    Single leg deadlift 3x6


    Kettlebell swing high pull 20kg 3x6

    DB press up - row 15kg 3x8

    Squat drill:




    Bench press: (Normal grip)
    bar x10 x10 x10
    40kg
    x8
    60kg
    x8
    x8
    80kg
    5x5






    Lat pulldown:
    plate 12
    x10
    x10
    x10
    x10





    Tricep pushdown:
    Plate 10
    x12
    x12
    x12
    x12




    Rumble rolling/Dynamic/Static/band stretching/Hockey ball x 30 mins


  • Options
    #500
    Dathai
    Registered Users Posts: 2,192 ✭✭✭Dathai


    Out of interest, is there any reason you're doing lat pulldowns two days in a row?


  • Options
    #501
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Dathai wrote: »
    Out of interest, is there any reason you're doing lat pulldowns two days in a row?

    He has no lats.. he's trying to stimulate growth in his upper back to make his head look smaller


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    #502
    Squatman
    Registered Users Posts: 1,606 ✭✭✭Squatman


    whats a single arm pulldown?? is that for rehab? i presume is similar to lat pulldown, but it seems ur going heavier with one arm?


  • Options
    #503
    Dathai
    Registered Users Posts: 2,192 ✭✭✭Dathai


    COH wrote: »
    He has no lats.. he's trying to stimulate growth in his upper back to make his head look smaller

    Science! I like it.


  • Options
    #504
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Dathai wrote: »
    Out of interest, is there any reason you're doing lat pulldowns two days in a row?
    COH wrote: »
    He has no lats..

    ^^ This:pac:
    My lats have always been a weak point for me. So just trying to get them up to speed. Its only a couple of sets most times so theres no real issue with recovery, two days in a row is no problem.


    Squatman wrote: »
    whats a single arm pulldown?? is that for rehab? i presume is similar to lat pulldown, but it seems ur going heavier with one arm?

    Yes, and yes.. They are different machines/weight stacks so the weights arent really comparable..


  • Options
    #505
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat:
    60kg
    x8
    x8
    x8
    100kg
    x5
    x3
    140kg x3
    160kg x2
    180kg x1
    200kg x1
    220kg x1
    250kg x5 PR






    GHR :against mini bands
    Blue band
    x20
    x20
    x20





    Bicep curls:
    30kg
    x15
    x15
    x15
    x15




    Meh Not interested in training tonight...


  • Options
    #506
    dartstothesea
    Registered Users Posts: 890 ✭✭✭dartstothesea


    Stronger lats would probably help with benching, would they?

    I rarely if ever do pulldowns and I'm definitely not doing anything much in terms of chin ups etc either. I suppose I should get stronger at those, a possible better bench would be a nice motivator there.


  • Options
    #507
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    VIS VIRES wrote: »
    Squat:
    250kg x5 PR

    Meh Not interested in training tonight...

    God help us all when you get interested :eek: :eek:


  • Options
    #508
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    dartstothesea wrote: »
    Stronger lats would probably help with benching, would they?

    I rarely if ever do pulldowns and I'm definitely not doing anything much in terms of chin ups etc either. I suppose I should get stronger at those, a possible better bench would be a nice motivator there.


    That is part of my thinking too.. I've never felt as solid benching since i've started hitting lats and upper back hard..
    It also has a carryover to squats and deads. I feel like I can keep a much better position in my upper back when deadlifting,,


  • Options
    #509
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rehab

    Med ball
    Squat-overhead press 2x6
    Forward lunge 3x6
    Single leg deadlift 3x6


    Kettlebell swing high pull 20kg 3x6

    DB press up - row 15kg 3x8

    Squat drill:





    4 Board press
    60kg x10
    100kg x5
    120kg x5
    130kg x5
    130kg x5







    Inverted row:
    x20
    x20
    x20







    Lat pulldown:
    plate 10
    x12
    x12
    x12
    x12







    Single arm pulldown:
    Plate 10
    x8
    Plate 11
    x8
    Plate 12
    x10
    x10



    Sick of training, everything hurts. Its time for a few days off...


  • Options
    #510
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Hockey ball/rumble rolling

    Sumo deadlift:
    60kg 3x6
    100kg
    x3
    x3
    140kg x5
    180kg x3
    200kg x2
    220kg x2
    250kg x1
    270kg x1
    290kg x2 PR not happy with the speed of them at all..


    Conventional deads:
    200kg x2
    220kg x1
    250kg x1
    270kg x1
    290kg x2 nice and quick...


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    #511
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Rumble rolling/band stretch


    Close grip bench:
    bar x12 x12
    60kg
    x8
    x8
    80kg x5
    100kg x2
    110kg x1
    120kg x2

    *wide grip
    90kg x5
    100kg x5
    110kg
    x5
    x5
    x5




    Inverted row:
    x20
    x20
    x20





    Lat pulldown:
    plate 10
    x10
    plate 11
    x5
    plate 12
    x5
    x5
    x5






    Single arm pulldown:
    60kg x8
    70kg
    x8
    x8
    x10






    Tricep pushdown:
    Stack
    x20
    x20
    x20
    x20





    Machice row:
    120kg
    x10
    x10
    x10


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