VIS is my log.

VIS VIRES · 12-01-2014 1:51am

Squat
60kgx5
100kgx1
140kgx1
180kgx1
220kgx1
240kgx1
240kgx3

Deadlift
140kgx1
180kgx1
220kgx1
260kgx1
280kgx3

Snatch grip stiff leg deads
100kgx5
140kgx5
180kgx1
220kgx5

Front squat
100kg 10x10

Machine row
4x10

VIS VIRES · 12-01-2014 1:58am

https://www.youtube.com/watch?v=6AZR6NsAIvs

I have the 240 squat vid too I'll put it up tomorrow

Pavel66 · 12-01-2014 7:23pm

200kg row - holy sh1t :eek:

RidleyRider · 13-01-2014 12:13pm

Pavel66 wrote: »

200kg row - holy sh1t :eek:

I have 200kg nothing:pac: it's not all bad:P

VIS VIRES · 13-01-2014 1:52pm

https://www.youtube.com/watch?v=B0mXXsBV5x8

VIS VIRES · 13-01-2014 1:55pm

Floor press + black band
100kg 5x5

Close grip bench
60kg 4x10
80kgx5
90kgx5
100kg3x5
110kgx5

Incline db press
35kg 3x20

Tate press
3x10
S/s
Db skull crushers
3x10

Tricep pushdown
Stack 3x20

Cable row
3x10

Inverted row
3x20

Incline treadmill
1 hour

COH · 13-01-2014 2:19pm

VIS VIRES wrote: »

Incline treadmill
1 hour

:eek:

VIS VIRES · 13-01-2014 3:20pm

COH wrote: »

:eek:

Been doing that 5x a week for the past few months man. I still hate every minute of it and my calves are constantly destroyed.

Da Za · 13-01-2014 4:38pm

VIS VIRES wrote: »

Been doing that 5x a week for the past few months man. I still hate every minute of it and my calves are constantly destroyed.

Where's the BW at?

IPO's are in Drogheda in April.......and cash prizes!!!!!

VIS VIRES · 13-01-2014 4:48pm

Da Za wrote: »

Where's the BW at?

IPO's are in Drogheda in April.......and cash prizes!!!!!

BW is 98/99 was 108.3 8 weeks ago.
Yeah man that may be a comp I'll do the thoughts of getting back in wraps though:eek: Deans place looks like a great spot for a comp too.
Are you going to compete at it? Raw??

Da Za · 13-01-2014 5:42pm

VIS VIRES wrote: »

BW is 98/99 was 108.3 8 weeks ago.
Yeah man that may be a comp I'll do the thoughts of getting back in wraps though:eek: Deans place looks like a great spot for a comp too.
Are you going to compete at it? Raw??

Yeah Dean's is a great gym, great equipment and a nice squat bar which isn't too thick.

I'll be there in all my glory, won't be in your weight class so you've nothing to worry about lol, 133/4 atm.

And yup RAW, taking off the gear to see what I can do (plus will improve my equipped numbers)

VIS VIRES · 14-01-2014 1:21pm

Squat
60kgx5
100kgx5
140kgx5
170kgx5
180kgx5
190kgx5
200kgx5

Deficit speed pulls
140kg 5x3

Tbar row
60kgx10
75kgx10
90kgx10
105kgx10
120kgx10
135kgx10
150kgx10

Machine row
10x10

Lat pulldown
5x10

Hamstring curls
3x12

Bicep curls
3x10

Incline treadmill
1 hour

Nice easy session this morning to loosen up a bit , did plenty of mobility work and band distraction too . Hopefully do a heavy squat/deadlift session at the end of the week..

VIS VIRES · 15-01-2014 3:15pm

Incline treadmill
45mins

Bent over row
100kg 10x10

Strict press
70kg 2x10

Lat raises
4x12

Face pulls
3x15

Bicep curls
3x10

Leg press
4x12

VIS VIRES · 15-01-2014 11:38pm

PM session

Close grip bench
60kgx20
80kgx5
100kgx5
110kgx7
120kgx3

Floor press+pink band
100kgx8

Close grip bench (hands on smooth)
65kg 2x10

Db skull crushers
3x10
S/s
Lateral raises
3x10

Tricep pushdown
3x20

Bicep curls
3x10

Everything was light and easy. Hopefully start pushing my bench again soon if this bicep tendonitis ever f**ks off!!

VIS VIRES · 17-01-2014 5:16pm

Reverse band squat
60kgx10
100kgx2
140kgx1
180kgx1
220kgx1
250kgx1
270kgx1
280kgx1

Squat (without bands)
180kgx1
220kgx5

Deficit deadlift
140kgx1
180kgx1
220kgx1
250kgx5

Machine row
5x10

Leg press
10x10

Got the whole session done in under 45 minutes so took little or no break between sets.
The bands on the squat were very loose at the top there was hardly no tension at all on the bar at the take out but still a nice bit of tension out of the hole. I'll add more weight and reps next session.
220kgx5 squat was very easy felt light on my back after the reverse band squats.
Deads were tough enough but that's to be expected after squatting.
Might get another deadlift session in over the weekend.

VIS VIRES · 17-01-2014 5:18pm

https://www.youtube.com/watch?v=HM6e5JxGMG4

VIS VIRES · 17-01-2014 5:19pm

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

VIS VIRES · 18-01-2014 6:10pm

Speed deads
60kgx3
100kgx3
170kg 10x3

Snatch grip stiff leg deads
140kgx5
180kgx5
200kgx5
220kgx8

Sumo stiff leg deads
180kgx20

Tbar row
10x10

Leg extentions
3x10

Hamstring curls
3x10

Glute kickback
3x12

Incline treadmill
1hour

VIS VIRES · 21-01-2014 12:14am

Incline Db bench
20kgx20
25kgx20
30kgx20
35kgx20

Floor press +pink band
105kg 3x5

Close grip bench
100kg
5x5

Face pulls
3x10

Bicep curls
4x15

Hammer curls
3x12

Bent over row
140kg 2x20

Incline treadmill
1hour

VIS VIRES · 21-01-2014 2:06pm

Bent over row
100kgx10
140kgx10
180kgx8
200kgx6

Pull ups
5x5

Db row
20kgx20
30kgx20
40kgx20
50kgx20
60kgx20

Machine row
3x15

Lat pulldown
3x15

Tricep pushdown
Stack 3x20

Incline treadmill
30 minutes

VIS VIRES · 22-01-2014 2:45pm

Front squat
60kgx10
100kgx5
120kgx5
130kgx5
140kgx5
150kgx5

Inverted row
5x15

Incline treadmill
40minutes

I'm going to try build the front squat back up to 190/200kg over the coming months.

VIS VIRES · 23-01-2014 12:31am

Pm session

Beltless paused squats (3 second pause)
60kgx5
100kgx2
140kgx1
160kgx1
170kgx1
180kgx1
190kgx1

Close grip bench
60kg 3x10
80kgx10
90kgx10
100kgx10
120kgx1 (paused)
100kgx10

Machine row
3x10

Cable row
5x15

Hamstring curls
3x10

Machine shoulder press
4x12

Bicep curls
3x12

Tricep pushdown
5x15

VIS VIRES · 24-01-2014 3:33pm

Incline treadmill
40minutes

Front squat
60kgx5
100kgx5
120kgx5
130kgx5
140kgx5
155kgx5

Inverted row
2x20

Lateral raises
3x12

Bicep curls
3x15

VIS VIRES · 11-02-2014 10:15pm

Sumo deadlift
60kgx5
100kgx5
140kgx5
180kgx5
220kgx1
240kgx1
260kgx1
275kgx2

Reverse band sumo deadlift
300kgx2
310kgx3

Without bands
220kg 3x5

Pull-ups
5x5

High bar close stance squat
60kg x5
100kgx5
140kg 2x5

Machine row
3x10

First time deadlifting sumo since the GPC worlds a few years ago and it felt like it too. Not a bad start though I'll push them hard over the next 6-8 weeks and hopefully pull 300+ when I test. Usually a sumo PB means a conventional PB is not too far behind. We'll see how it goes.

VIS VIRES · 12-02-2014 8:21pm

Floor press +pink band
80kg 5x5

Close grip bench
100kg
3x5

Machine row
4x12

Plate raises
3x10

Incline treadmil
1 hour

Upper back, glutes and hamstrings are destroyed from the sumo deads yesterday

VIS VIRES · 14-02-2014 11:32pm

Reverse band bench
140kg 3x5

Oh press
60kg
3x5

Machine row
5x12

Leg extentions
4x15

Hamstring curls
4x14

Incline treadmill
1 hour

VIS VIRES · 15-02-2014 6:14pm

Squat
60kgx5
100kgx5
140kgx1
170kgx1
200kgx10

Sumo deads
60kgx10
100kgx5
120kgx5
140kgx5
150kgx5
160kgx5
170kgx5
180kgx5

Pull ups
3x8

Machine row
4x12

Incline treadmill
1 hour

Not a bad session could have done 15+ on the squat but my knee is still a bit sore today so left it in the tank.
Did the sumos just to get some more time at the bar. Form felt a little better today, still needs lots of work though.

VIS VIRES · 16-02-2014 9:48pm

Incline treadmill
1 hour

Glute kickback
3x10

Goblet squat
5x15

Slingshot bench
120kg 5x5

Double overhand shrugs
170kg
3x8

Tricep pushdown
3x12

Cable bicep curls
3x12

VIS VIRES · 20-02-2014 8:04pm

Am session

Close stance high bar squat
145kg 2x5

Close grip bench
102.5kg 3x5

Floor press +pink band
82.5kg
2x10

Machine row
3x15

Incline treadmill
1 hour

VIS VIRES · 20-02-2014 8:06pm

Pm session

Sumo deadlift
230kg x10

Reverse band sumo deadlift
320kg x3

Timed glute holds +60kg
X2

Machine row
3x10

I can feel the DOMS already

VIS is my log.

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