VIS is my log.

VIS VIRES

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






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






Single arm pulldown:
plate 8 x10
plate 10 x10
plate 11 x10






Tricep pushdown:
stack
x20
x20
x20





Bicep curls:
35kg
x15
x15
x15

VIS VIRES

Deadlift:
60kg x5 x5
100kg x5 x3
140kg x2
180kg x1
200kg x1
225kg x1
250kg x1
275kg x1
290kg x2








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






Another crap day of deadlifting. I had some serious pain in my right glute/lower back. It got too much when i started doing lockouts so just left it...I'll do some rolling and stretching tonight and see if i'm ok to finish this session tomorrow...

VIS VIRES

Football match 90 minutes



Stiff leg deads:
70kg x10
120kg x5
150kg x5
170kg x5
200kg x5
220kg x5






Prowler pulls
100kg x 30m
140kg x 30m
160kg x 30m
160kg x 30m






Bent over row:
100kg
x10
x10
x10





Core drill



Ab pulldown (black band)
x15
x15
x15
x15



FML i'm falling apart!

VIS VIRES

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







Close grip bench:
105kg
x6
x6
x6







Incline bench:
90kg
x5
x8






Reverse Grip Barbell Row
70kg x10
100kg
x10
x10






Bent over row:
100kg
x10
x10







EZ bar bicep curls
35kg
x15
40kg
x12
x12








Tricep pushdown:
stack
x20
x20
x20

VIS VIRES

Squat:

60kg x6 x6
100kg x3 x3
140kg x3
160kg x1
180kg x1
200kg x1
220kg x1
240kg x1
*Wraps on
260kg x1
280kg x2 PR






Deadlift:
60kg x5
100kg x3
140kg x1
180kg x1
220kg x1
250kg x1
280kg x1







KB squat OH press:
20kg
x10
x10
x10







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






KB squat high row:
20kg
x10
x10
x10






Single arm pulldown:
plate 12
x12
x12
x12






Cable single leg deadlift
Plate 5
x10
x10
x10

VIS VIRES

https://www.youtube.com/watch?v=HRcGxkQih4M

VIS VIRES

Bench:
bar 2x10
60kg x10
80kg x5
100kg x5
110kg x1
115kg x5
120kg x1 paused





Bent over raises
15kg
x12
x12
x12





Tricep pushdowns:
stack
x20
x20
x20





Lat raise:
10kg
x12
x12
x12





Reverse fly
10kg
x10
x10
x12





Preacher curl:
30kg
x12
x12
x12
x12

VIS VIRES

Conventional deadlift :
60kg x3 back/glute very sore,decided not to risk it getting worse so close to the worlds...


*Few minutes later. Ah sure ill give some light sumos a go..
60kg x8 felt ok
100kg x5
140kg x3 not bad at all. Lets see how far i can push it so
180kg x3
200kg x2
220kg x2
250kg x1
275kg x1
285kg x1
295kg x2 WTF where did that come from





Speed pulls
240kg x3
260kg x3






Stiff leg deads:
70kg x5
120kg x5
150kg x5
170kg x5
190kg x5
200kg x5
230kg x5






Prowler pulls
145kg x 30m
165kg x 30m
175kg x 30m
145kg x 60m





Bent over row:
100kg
x10
x10
x10





Core drill



Ab pulldown (black band)
x15
x15
x15
x15

_JOE_

Serious session all round today...Zombie syndrome has officially kicked in...

VIS VIRES

_JOE_ wrote: »

Serious session all round today...Zombie syndrome has officially kicked in...

Lol that was the funniest session ever in spartan . The prowler pulls were athletic..

kevpants

When I see you squatting I always think you should be pulling sumo. Weird Ed Coan hip strength on ya.

VIS VIRES

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








Close grip bench:
110kg
x5
x3
x3







Incline bench:
95kg
x5
x5
x5






Reverse Grip Barbell Row
60kg x10
100kg
x10
x10






Bent over row:
100kg
x10
x10







Lat pulldown
Plate 8
x15
x15
x15






Tricep pushdown:
stack
x20
x20
x20

Pavel66

Good benching!

Is that 127.5 a PR?

VIS VIRES

kevpants wrote: »

When I see you squatting I always think you should be pulling sumo. Weird Ed Coan hip strength on ya.

I always thought i could be good at it but i never really gave it a chance. Even now i still think its hit and miss, but i expect that i've only ever pulled sumo a handful of times. I'll see how 300kg moves this week if it goes well i'll pull sumo at the worlds...

VIS VIRES

Pavel66 wrote: »

Good benching!

Is that 127.5 a PR?

Yeah that was a PR, it wasnt that tough either. My shoulder still doesnt feel the best so i left it at that..

VIS VIRES

Wednesday

Squat:

60kg x6 x6
100kg x5 x3
140kg x3
160kg x1
180kg x1
200kg x1
220kg x1
240kg x1
*Wraps on
265kg x1
280kg x1

VIS VIRES

Bench:
bar 2x10
60kg x10
80kg x5
100kg x5
110kg x1
120kg x3







Rear delt fly:
plate 8
x15
plate 9
x15
x15
x15
x15






Face pulls
20kg
x15
30kg
x15
40kg
x15
50kg
x15
x15
x15







Lat raise:
10kg
x12
x12
12.5kg
x12
x12






Reverse fly
10kg
x12
x12
x12






Preacher curl:
35kg
x12
x12
x12





Tricep pushdowns:
stack
x20
x20
x30

VIS VIRES

Sumo deads

60kg x8 x5
100kg x5
140kg x5
180kg x3
200kg x2
220kg x1
240kg x1
260kg x1
280kg x1
300kg x1

250kg x1
280kg x1







Speed pulls
200kg
x3
x3
x3
x3
x3
x3







Stiff leg deads:
200kg x2
240kg x5 PR







Prowler pulls
180kg
x30m
x30m
x30m







Lat pulldown
Plate 18
x8
x8
x8
x8
Plate 14
x15
x15
x15







Bent over row:
100kg
x10
x10
x10







Reverse grip row:
100kg
x10
x10
x10





Core drill





Ab pulldown (black band)
x15
x15
x15
x15






Ab pulldown:
Plate 9
x12
x12
x12
x12






Tricep pushdown:
Plate 8
x12
x12
x12

VIS VIRES

Bench
60kg x8 x8
80kg x5
100kg x5
110kg x1 paused
120kg x1 paused
125kg x1 paused
130kg x1 paused PR
130kg x miss
125kg
x1 paused
x1 paused
x1 paused







Close grip bench:
115kg
x3
x3
x3







Incline bench:
100kg
x5
x5
x5







Reverse Grip Barbell Row
100kg
x10
110kg
x10







Bent over row:
110kg
x10
x10







Lat pulldown
Plate 8
x15
x15
x15







Lat raise:
10kg
x15
x15
x15







Preacher curls:
25kg
x12
35kg
x12
x12








Spider curls:
10kg
x12
x12
x12







Tricep pushdown:
stack
x25
x25
x25

COH

We should try to get these sessions down to under 3 hours again.. this is getting ridiculous

VIS VIRES

COH wrote: »

We should try to get these sessions down to under 3 hours again.. this is getting ridiculous

Ridiculously athletic you mean.. I can handle the 3 hour sessions its the 5 hour ones that we could do without..

VIS VIRES

Rumble rolling/band/static stretching/hockey ball

x30 mins




Med ball
Squat-overhead press x10

Forward lunge x10

Single leg deadlift x8

X3



C1
KB squat OH press:
20kg x6 each side


Single arm pulldown:
50kg
x10


Single leg deadlift x8

X3


Not looking forward to squatting tomorrow...

VIS VIRES

Squat
60kg x5 x5 x5
100kg x5
140kg x2
160kg x1
180kg x1
200kg x1
Wraps on
230kg x1
260kg x1
ran out of time



Squat didnt feel the best. oh how i wish the worlds had of been a month ago, I may have had a chance of doing something decent then...
On another note the monolift can f**k right off. I hate the thing .

VIS VIRES

bench:
60kg x10
80kg x5
100kg x2
110kg x1 paused
120kg x1 paused

2 board press
130kg x3







Lat raise:
10kg
x12
12.5kg
x12
x12
x12
x12






Reverse fly
10kg
x12
x12
x12







Spider curls:
10kg
x12
x12
x12







Tricep pushdown:
stack
x25
x25
x25






Face pulls
40kg
x15
x15
x15
x15
x15







Lat pulldown
Plate 9
x10
x10
x10






Machine row:
80kg
x12
x12
x12
x12

Pavel66

Best of luck at the comp Anto

VIS VIRES

So after a year of being constantly injured and either not been able to train or not training anything or substance (other than the countless sets of bicep curls and lat raises of course). I'm finally getting back to some sort of consistent training and looking to break some pb's over the next few months ,so why not start logging again:). I'll hopefully get back on the platform soon and compete but the plan for the minute is to just get stronger and if a comp comes along that i can make ill probably do it. I'll log some of the past few days training and a few videos below to get things started. Heres to having a better year training this year than last!!!

VIS VIRES

Squat
60kgx3
100kgx1
140kgx1
180kgx1
200kgx1
230kgx5
200kgx10

Snatch grip deads
140kgx1
180kgx1
250kgx1
270kgx1

Machine row
10x10

Still don't feel confident at all when squatting since I tore my ACL. Form is crap and I'm not feeling comfortable under the bar at all. And it's not been helped by my **** mobility which is pulling me all over the place when squatting. Lots to work on.

https://www.youtube.com/watch?v=8c8BlzxsstY

VIS VIRES

Floor press + pink band
100kg 2x5

Close grip bench
90kgx5
110kgx5
105kgx5

Incline db bench
40kg x16

Tate press
3x10
S/s
Db skull crushers
15kg 3x15

Tricep pushdowns
3x12

Yes as you can see my bench is still ****! Some things never change :P

VIS VIRES

Squat 
200kgx5

Deficit deadlift
180kgx 5

chins
X5

Db floor press x8

Did the above for 5 rounds with 3 mins between rounds


Bent over row
100kgx5
140kgx5
180kgx
200kgx5

Machine row
4x10

Bicep curls
4x10
Dropset

VIS VIRES

Close grip bench 
60kg 3x10
80kg 8x3
100kgx1
110kgx1
125kgx1
100kgx10

Incline bench 
100kgx8


Tricep pushdown
Stack x20
       S/s
Lateral raises 
10kg 3x12