VIS is my log.

VIS VIRES

Thanks lads^^

Here's how my day went..

Weighed in at 84.7kg



Squat:
190kg easy flew up
200kg still felt easy enough and was a national record
205kg got this half way up and the bar just stopped,tried to grind it out but just couldnt get the bar moving again...I was really disappointed at missing it 200kg felt so easy i was sure 205 would go...





Bench: (a.k.a the rest between the squat and the deadlift:P)
110kg went up ok
115kg bar stopped near lockout just couldnt get over my sticking point
115kg same again ^^

another disappointment as ive hit 115kgx2 and x1 paused before..



Deadlift:
At this stage i had very bad cramps in my right leg,there was a 10 minute period where i couldnt put any pressure an my leg it was that bad so i went outside an did some stretches and walked around for a while. it loosened up a good bit so i went in to stat warming up went up to 220kg an felt good..
245kg flew up felt easy and was a national record
260kg went up ok
270kg good speed off the ground and then it began to slow down and stop right a lockout but there was no way was i going to let go of the bar i really had to fight to get my hips locked...




It was good to get another comp under my belt and a few pr's

Big thanks to my brother joe for all the help loading bars and getting all the vids and Hanley for the lift offs on the bench and all the boards lads...

Inspector Coptoor

great lifting yesterday man

was nice to meet and chat with you

Pavel66

Well done Anthony - your a feckin inspiration!

I' m still awed my that 270 DL - you freak

VIS VIRES

Some vids from the weekend.


Squat

https://www.youtube.com/watch?v=O1Wrn20be5E

Deadlift

https://www.youtube.com/watch?v=9uEljNHUWxg

MrPain

Your deadlifts leave me speechless, you make them look so easy.
Keep up the good work

VIS VIRES

Bench:
50kg x10
70kg x5
100kg x5
80kg x10




Close grip bench:
80kg 2x5



Skull crushers:
40kg 4x12



Pulley row:
50kg 3x10



Band pulls:
3x15

the drifter

Vis you speed from the floor on the 270 is incredible!

VIS VIRES

the drifter wrote: »

Vis you speed from the floor on the 270 is incredible!

Yeah the speed off the floor looked ok,my lockout seems to be a bit of a weak point,ive started doing rack pulls today so hopefully that will improve..

VIS VIRES

Power cleans:
40kg x5
50kg 5x5



Rack pulls: (from just below the knee)
140kg x5
180kg x5
200kg x5
220kg x5




Bicep curls:
40kg 2x10

VIS VIRES

Squat:
50kg x10
80kg x5
110kg x5
140kg x10



Leg press:
100kg x10
150kg x8
200kg x8
250kg x5




Valeria:
bench: 65kg x21

Deadlift: 120kg x21

pull ups: x21

Bicep curls: 35kg x21

Time: 4:30.01



Good session today. I read about valeria on t-nation ages ago, i never got around to doing it so i said i'd give it a go today. I might have got a better time had i did it before squatting. The bench deads and pullups were easy enough but the bicep curls were tough:pac:

VIS VIRES

Bench:
60kg x10
70kh x5
80kg x3
100kg x5
100kg x5
100kgx 4
100kg x3
100kg x3




Bench +15kg chains each side
60kg x5
80kg 3x5




Incline bench:
60kg x10
70kg 2x10



Cable flyes:
12.5kg 3x6


Skull crushers:
30kg x8
40kg 2x8



Tricep pushdown:
20kg 3x10



Band pulls
3x15




That was tough,i'll be trying to get alot of volume in on bench day over the next while in a bid to get my bench moving in the right direction.
I'll keep going with 100kg on the bench utill i get 5x5.
First time using chains for benching i think ill keep them in for the next few weeks and see how i go, hopefully they'll help improve my lockout...

VIS VIRES

Deadlift:
60kg x10
100kg x5
140kg x5
180kg x2
200kg x10



Rack pulls: (from just below the knee)
180kg x5
200kg x3
215kg x3
230kg x3




Stiff leg deads:
60kg x10
80kg x5
100kg x5
130kg 2x5





Pulley row:
50kg 5x5





Happy enough with today, i think 200kg x10 is a pr,still hand a few more reps in me too.
Only my second time doing rack pulls, they felt good,i think i'll stick with them for the next while..
Off to football training in an hour:mad:

VIS VIRES

Bent over row:
60kgx10
70kg 3x8




Pull ups:
3x10



Bicep curls:
40kg 3x10




Band pulls:
3x15




loads of rolling\stretching




Felt a bit tired from deadlifting\football training yesterday,so i took it easy today...

VIS VIRES

Bench:
bar x10
60kg x10
80kg x3
100kg x5
100kg x5
100kg x5
100kg x2




Bench +15kg chain each side
80kg 3x5





Incline bench:
60kg x5
70kg x5
80kg x5
85kg 2x5




Cable flyes:
15kg 3x8




Bicep curls:
40kg 3x10




Band pulls:
3x15

VIS VIRES

Squat:
50kg x10
80kg x5
110kg x5
140kg x5
160kg x5
170kg x5




Elevated split squats:
12kg db's 3x10 each leg




Skull crushers supper set with close grip bench
40kg 4x10




Tricep pushdown;
30kg 3x10





Squat form was all over the place today,the weight was handy enough,but i just didnt feel comfortable under the bar.
The split squats felt good,quads were pumped after them...
I think i'll do smolov again over the summer:eek:

VIS VIRES

Just a quick workout today...




Power cleans:
60kg 3x5




Bent over row:
60kg x10
70kg x5
80kg 3x5





pulley row:
60kg 3x5




Bicep curls:
40kg 3x10

VIS VIRES

Bench:
bar x10
60kg x8
80kg x5
100kg x5
100kg x5
100kg x5
100kg x4 spotter touched on the 5th rep
100kg x5





Bench drop sets (no rest between sets)
90kg x5
80kg x5
70kg x5
60kg x3





Incline bench:
80kg 3x6





Cable flyes:
12.5kg 3x8




Cable preacher curls:
40kg 3x8





Tricep pushdown:
30kg 5x12




Band pulls
3x15

VIS VIRES

I was in a rush today, in and out in a half an hour..




Deadlift:
60kg x10
100kg x5
140kg x5
180kg x2
200kg x1
215kg x1
230kg x5






Rack pulls: (from just below the knee)
180kg x5
200kg x3
220kg x5






Band pulls:
3x15

the drifter

VIS VIRES wrote: »

I was in a rush today, in and out in a half an hour..




Deadlift:
60kg x10
100kg x5
140kg x5
180kg x2
200kg x1
215kg x1
230kg x5






Rack pulls: (from just below the knee)
180kg x5
200kg x3
220kg x5






Band pulls:
3x15

oh ya im in a rush so ill just do 230kg x5..........:D

VIS VIRES

the drifter wrote: »

oh ya im in a rush so ill just do 230kg x5..........:D

lol, thats exactly what happened:P
I didnt have enough time to put more weight on the bar:pac:

the drifter

VIS VIRES wrote: »

lol, thats exactly what happened:P
I didnt have enough time to put more weight on the bar:pac:

im too tired after jujitsu to think of a smart ass reply to that ill get back too you


also is there anything you cant deadlift?

VIS VIRES

the drifter wrote: »

im too tired after jujitsu to think of a smart ass reply to that ill get back too you


also is there anything you cant deadlift?

Yeah anything over 270kg:(
Thinking about it now, i dont think ive ever missed a deadlift that ive attempted...

Kev M

VIS VIRES wrote: »

Thinking about it now, i dont think ive ever missed a deadlift that ive attempted...

Me too! but then again there's a big difference between 270 and 190

VIS VIRES

Bent over row:
60kg x10
70kg x5
80kg x3
90kg 3x5





Pulley row:
40kg x5
50kg x5
60kg 3x5





Skull crushers supper set with close grip bench
45kg 4x10





Band pulls:
3x15

VIS VIRES

Squat:
50kg x10
80kg x8
110kg x5
140kg x3
160kg x3
170kg x1
180kg x5





Elevated split squats:
15kg db's 3x10 each leg





Band pulls:
3x15



I think 180kg x5 is a pr, i'm happy enough with that considering its only the 3rd time i've squat since the nationals.

VIS VIRES

Bench:
bar x10
60kg x8
80kg x5
105kg x3
105kg x3
105kg x3
105kg x3
105kg x3






Bench +15kg chains each side
90kg 3x3






Incline bench:
85kg x6
90kg x6
100kg x3






Tricep pushdown:
30kg 6x15





Band pulls:
3x15

VIS VIRES

Deadlift:
60kg x10
100kg x5
140kg x5
180kg x2
200kg x1
220kg x1
240kg x3 easy







Rack pulls: (from just below the knee)
180kg x5
200kg x3
215kg x3
230kg x3
250kg x2





Band pulls
3x15





Yet again i was in a rush today, took little or no rest between sets on the DL's 240kg x3 was easy i'll do it x5 next time when i'm not in a rush....

COH

Savage deadlifting man

VIS VIRES

Bent over row:
60kg x10
70kg x5
80kg x5
90kg 3x5




Face pulls:
15kg 3x12





Skull crushers supper set with close grip bench
50kg 4x10






Tricep pushdown:
30kg 4x15





Band pulls:
3x15





Nothing major today everything was easy.
On another note ,both my elbows are in bits, they started to get sore after squatting last friday and got worse after benching on monday.
Off to ice them now...

VIS VIRES

Squat:
60kg x10
100kg x5
140kg x5
160kg x2
170kg x1
185kg x5 PR






Elevated split squats:
15kg db's 3x10 each leg






Band pulls
3x15






Happy with the PR on the squats, they all felt very solid , i'll go to 190kg next week and see what i get out of that....