VIS is my log.

VIS VIRES

Squat:
60kg
x8
x8
x8
100kg
x5
x3
140kg x3
160kg x1
180kg x1
200kg x1
*Wraps on
220kg x1
240kg x1
260kg x1
280kg x1 PR

https://www.youtube.com/watch?v=KZENaV7Sd3A

Dathai

Savage lift!

You are not human.

Nervous Wreck

Amazing.

Edwardius

You're gonna end up in a lab with wires sticking out of you before long man. That's ridiculous.

VIS VIRES

Thanks for the comments lads.. 8 weeks to try hit 300kg:)

VIS VIRES

Rumble rolling/band/static stretching/hockey ball x 1hour


4 Board press
60kg x10
100kg x8
120kg x10
130kg x3
135kg x4


FML had to leave it there, my arms were way too sore to do anything else.. I couldnt stop my hands shaking:(

Pavel66

VIS VIRES wrote: »

Rumble rolling/band/static stretching/hockey ball x 1hour


4 Board press
60kg x10
100kg x8
120kg x10
130kg x3
135kg x4


FML had to leave it there, my arms were way too sore to do anything else.. I couldnt stop my hands shaking:(

Well, that's what you get for squatting 280 a couple of days ago :mad:

VIS VIRES

conventional Deads:
60kg x5 x5
100kg x5 x5
140kg x3
180kg x1
200kg x1
220kg x1
250kg x1
270kg x2




Speed deads:
185kg 3x3





GHR
+ 2x mini band
x12
x12
x12



Not even worth logging!!

VIS VIRES

Bench:
bar x15 x15
60kg x5 x5
80kg x5
100kg x3
112.5 x7
115kg 8x3






Inverted row:
x20
x20
x20







Single arm pulldown:
70kg
x8
x8
x8






Lat pulldown:
plate 11
x8
x8
x8





Tricep pushdown:
Stack
x20
x20
x20
x20






Machice row:
120kg
x10
x10
x10

VIS VIRES

Military press:
bar x10 x10
40kg x10
50kg x8
60kg x5
70kg
x5
x5
x5






Front squat:
60kg
x10
x10
100kg x5
120kg x2
130kg x1
140kg x5







DB skull crushers:
18kg x10
20kg
x10
x10
x10






18'' Rack pulls (below the knee)
60kg x10
100kh x5
140kg x5
180kg x3
200kg x2
250kg x5
280kg x1
300kg x3







GHR
+ 2x mini band
x15
x15
x15






Tricep pushdown:
stack
x20
x20
x20
x20






Ab pulldown:
stack
x15
x15
x15
x15





Rehab

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


KB swing/squat 20kg
x8
x8
x8


Pull ups
x8
x8
x8



Push up/rotate 10kg DB's
x10
x10
x10

VIS VIRES

conventional Deads:
60kg x5 x5 x5 x5
100kg x5 x5
140kg x5
180kg x2
200kg x1
220kg x1
250kg x1
270kg x4







18'' Rack pulls (below the knee)
180kg x3
250kg x5
280kg x1
310kg x3






Speed deads:
220kg
x3
x3
x3






18'' 'speed Rack pulls
250kg
x3
x3
x3







GHR
+ 2x mini band
x12
x12
x12



Deadlift needs ALOT of work...

the drifter

VIS VIRES wrote: »

conventional Deads:
60kg x5 x5 x5 x5
100kg x5 x5
140kg x5
180kg x2
200kg x1
220kg x1
250kg x1
270kg x4







18'' Rack pulls (below the knee)
180kg x3
250kg x5
280kg x1
310kg x3






Speed deads:
220kg
x3
x3
x3






18'' 'speed Rack pulls
250kg
x3
x3
x3







GHR
+ 2x mini band
x12
x12
x12



Deadlift needs ALOT of work...

I agree...repping 270 from the floor and then 310 from the racks is embarrassing...im suprised you even logged it..:rolleyes:

VIS VIRES

the drifter wrote: »

I agree...repping 270 from the floor and then 310 from the racks is embarrassing...im suprised you even logged it..:rolleyes:

Ah it should be much better though..

VIS VIRES

Bench press:
bar x12 x12
60kg x10 x8
80kg x5
100kg x3
110kg x1
120kg x3
120kg 5x2 shoulder was very sore today






Inverted row
x20
x20
x20






Close grip bench:
80kg
x10
x10
x10





Lat pulldown:
plate 11
x8
x8
x8





Tricep pushdown:
stack
x20
x20
x20




Bicep curls
35kg
x12
x12
x12

25kg
x12
x12
x12

VIS VIRES

Rumble rolling/band/static stretching/hockey ball


Squat:
bar x10 x10
60kg
x8
x8
100kg
x5
x5
140kg x3
160kg x1
180kg x1
200kg x1
* wraps on
215kg x1
230kg x10

kevpants

VIS VIRES wrote: »

Ah it should be much better though..

Yeah you'd think gravity would just leave you alone at this stage. It's clearly no match for you and your gigantic erectors (oooh matron).

VIS VIRES

Thursday

Rehab:

KB squat OH press:
20kg x6 each side

Bench row
16kg KB x5 each side


Push up rotate:
10kg x6 each side



KB squat high row:
20kg x5 each side


Incline DB bench:
17.5kg DB's
x12


TRX crucifix
3x6

VIS VIRES

Friday

Bench
60kg x10 x10
80kg x5
100kg x3
110kg 5x3





Lat pulldown:
plate 8
x12
x12
x12



Rumble rolling/band/static stretching/hockey ball x 1hour



Rehab:

KB squat OH press:
20kg x6 each side

Bench row
16kg KB x5 each side


Push up rotate:
10kg x6 each side



KB squat high row:
20kg x5 each side


Incline DB bench:
17.5kg DB's
x12

VIS VIRES

Today

Deadlift

60kg x5 x5 x5
100kg x3 x3
140kg x3
180kg x2
200kg x1
230kg x1
250kg x1
275kg 5x2
250kg 5x2



Deadlift can f**k right off at this stage :mad: Didnt hit one good rep today not even at 60kg...

Pavel66

VIS VIRES wrote: »

Today

Deadlift can f**k right off at this stage :mad: Didnt hit one good rep today not even at 60kg...

Those are the sessions that count young man...

VIS VIRES

Bench
60kg x10 x10
80kg x5
100kg x3
110kg x1
120kg 3x3
120kg 2x2





Close grip bench:
90kg
x8
x8
x8





Bent over row:
60kg x10
80kg x10
100kg x10
110kg
x8
x8






Incline bench :
90kg
x5
x5
x5





EZ bar bicep curls
40kg
x12
x12
x12






Straight bar curls:
30kg
x12
x12
x12






Tricep pushdown:
stack
x20
x20
x25

VIS VIRES

Squat:

60kg x5 x5 x5
100kg x5 x3
140kg x3
160kg x1
180kg x1
200kg x1
220kg x1
*Wraps on
240kg x8





GHR
BW x12
mini band x12
2x miniband x12






Reverse Grip Barbell Row
60kg x10
80kg x10
100kg x10


*Curls because COH said Kevpants said so :pac:


Hammer curl
10kg
x12
x12
25kg
x12
x12
x12





EZ bar curl
25kg
x12
x12
30kg
x12
35kg
x12
x12





Preacher curl
25kg
x12
x12
x12




Spider curl
3x12





Rehab:

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



KB squat OH press:
20kg x6 each side

Bench row
16kg KB x5 each side


Push up rotate:
10kg x6 each side



KB squat high row:
20kg x5 each side


Incline DB bench:
17.5kg DB's
x12



Single arm pulldown:
30kg
x10
x10
x10




Single leg cable deadlift:
15kg
x12
x12
x12

VIS VIRES

Bench
60kg x5 x5 x5
80kg x5
100kg
x5
x5
x5
110kg
x5





Close grip bench:
90kg
x5
x5
x5





Bent over row:
60kg x10
80kg x10
100kg x10






Incline bench :
60kg
x10
x10
x10





EZ bar bicep curls
40kg
x12
x12
x12







lat raise:
8kg
x20
x20
x20






Inverted row:
x20
x20
x20



Rumble rolling/band/static stretching/hockey ball

VIS VIRES

Deadlift:
60kg x5 x5
100kg x5
140kg x3
180kg x2
210kg x1
250kg x1
270kg x1
280kg x3
280kg x2








18'' Rack pulls (below the knee)
250kg x1
260kg x1
320kg x1






Speed deads:
260kg
x2
x2
x2






18'' 'speed Rack pulls
260kg
x3
x3
x3

VIS VIRES

Bench
60kg x10
80kg x5
100kg x2
110kg x1 paused
115kg x1 paused
120kg x1 paused
125kg x1 paused
120kg x3
110kg
x5
x5







Close grip bench:
100kg
x6
x6
x6





Bent over row:
60kg x10
80kg x10
110kg x5
120kg x5






Incline bench :
90kg
x5
x5
x5






Reverse Grip Barbell Row
60kg x10
100kg x5
110kg x5







EZ bar bicep curls
40kg
x12
x12
x12






Straight bar curls:
30kg
x12
x12
x12






Tricep pushdown:
stack
x20
x20
x20

VIS VIRES

Squat:

60kg x5 x5 x5
100kg x3 x3 x3
140kg x2
160kg x1
180kg x1
200kg x1
220kg x1
240kg x1
*Wraps on
255kg x1
270kg x3 PR






Deadlift:
60kg x5
100kg x5
140kg x2
180kg x1
220kg x1
250kg x1
270kg x1
280kg x1







GHR
BW x12
mini band
x10
x10

COH

COH -Doing another set on squats?
VIS - Nah f*ck that I'm wrecked
...
I'll just pull 280 instead


W*anker

Dathai

Were yous having a chalk fight last night? Came into Raw this morning and the rack and ground were COVERED in chalk :pac:

COH

Dathai wrote: »

Were yous having a chalk fight last night? Came into Raw this morning and the rack and ground were COVERED in chalk :pac:

That was all JOE.... He's as selfish as he is inconsiderate

_JOE_

COH wrote: »

That was all JOE.... He's as selfish as he is inconsiderate

I'm noting every written and spoken word down from the three of ye...and carefully biding my time to strike back at the perfect moment...:cool: