VIS is my log.

VIS VIRES

Incline treadmill
45mins


Reverse band bench
142.5kg
5x5


Oh press
60kg
2x10


Shrugs
60kg 2x20
100kgx20
110kgx20
120kgx20
130kgx20
140kgx20


Plate raises
3x15


Lateral raises
3x15

VIS VIRES

Squat
60kgx5
100kgx5
150kgx5
180kgx5
205kgx10


Sumo deadlift
60kgx5
100kgx5
120kgx5
130kgx5
140kgx5
160kgx5
170kgx5
180kgx5
190kgx5



Front squat
60kgx5
100kgx5
130kg 2x5



Tbar row
100kg
10x10


Incline treadmil
45mins

VIS VIRES

Incline treadmill
1 hour



Seated BTN press
50kg
5x10



Glute kickback
3x10



Goblet squat
3x10



Slingshot bench
122.5kg 5x5



Double overhand shrugs
60kgx10
100kgx10
120kgx10
130kgx10
150kgx10
170kgx10
180kgx10



Tricep pushdown
3x12



Cable bicep curls
3x12

VIS VIRES

Incline treadmill
45mins


High bar close stance squat
60kgx5
100kgx5
130kgx5
140kgx5
150kg 2x5



Gloss grip bench
105kg 2x5


Floor press +pink band
85kg
2x10


Machine row
4x10


Hamstring curl
3x12

Hanley

VIS VIRES wrote: »

Gloss grip bench
105kg 2x5

Do any matte push ups?

VIS VIRES

Sumo deadlift
60kgx10
140kgx2
180kgx1
240kgx5


Reverse band deads
330kgx2


Machine row
5x12


Bicep curls
5x15


Tricep pushdown
3x15

VIS VIRES

https://www.youtube.com/watch?v=fVvPasx5pMc

VIS VIRES

Incline treadmill
45mins


Reverse band bench
145kg
2x5


Oh press
62.5kg
2x10


Shrugs
100kgx20
110kgx20
120kgx20
130kgx20
140kgx20
180kgx20


Plate raises
3x15


Lateral raises
3x15


Bicep curls
3x15


Face pulls 3x15


Leg extentions
3x15


Hamstring curls
3x15

VIS VIRES

Squat
60kg 4x10
100kgx3
130kgx1
160kgx1
190kgx1
210kgx8


Beltless conventional deadlift
60kgx3
100kgx1
140kgx1
180kgx1
200kgx1
220kgx1
240kgx1
260kgx1


Glute holds 4 plates


Machine row
5x12

Bicep curls
3x10


Handy session today. Could have got 10+ out of the top set of squats.
Felt weird pulling conventional again even though it's only been a few weeks. I'm going to aim to pull 300kg Beltless over the next few months so 260 is a good start.

VIS VIRES

Incline treadmill
1hour


Close stance high bar squat
60kgx5
100kgx5
140kgx5
155kg 2x5


Speed deads
140kg
10x3


Floor press +pink band
90kgx10


Close grip bench
107.5kg
2x5


Machine row
3x12

VIS VIRES

Beltless paused squats (5 second pause)
60kgx5
100kgx5
140kgx1
180kgx2


Sumo deadlift
60kgx5
100kgx5
140kgx1
180kgx1
220kgx1
250kgx5


Beltless conventional deadlift
140kgx1
180kgx1
220kgx1
250kgx1
272.5kgx1


Pendlay rows
70kg
5x10


Speed deads
150kg
6x3

VIS VIRES

Incline treadmill
1hour

Oh press
40kgx5
50kgx5
60kgx5
70kg 3x5


Reverse band bench
130kg 5x5
150kgx5


Band tricep pushdown
5x20


Bicep curls
3x15


Plate raises
4x15


Close grip bench
3x15


Leg press
3x12

VIS VIRES

Front squat
60kgx5
100kgx2
120kgx1
140kgx1
160kgx1
170kgx2



Floor press+pink band
100kgx6


Beltless conventional deadlift
140kgx1
170kgx1
210kgx1
250kgx1
280kgx1


Speed deads
160kg
3x3


Pendlay rows
80kg
5x5

S/S

Pull ups
5x5

Tricep pushdown
5x12


Bicep curls
4x12


Very happy with that session. It's been a while since I've done heavy front squats and 170x2 was easy. Equally as happy with the 280kg beltless deadlift it moved nice a quick too. Maybe that beltless 300kg isn't that far away after all!

VIS VIRES

Oh press
40kgx10
60kgx5
70kgx1
80kgx3
60kg 3x5


Close grip bench
60kgx6
80kgx5
100kgx5
110kgx5


BTNP
50kg
5x15


Tricep pushdown
5x12


Bicep curls
3x15


Plate raise
20kg 3x10
15kg 3x10
10kg 3x10

VIS VIRES

Squat
Bar 3x10
60kg 5x8
100kgx1
140kgx1
190kgx1
220kgx5


Sumo deadlift
100kgx1
140kgx1
170kgx1
200kgx1
230kgx1
260kgx3


Sumo speed deads
140kgx3
170kgx3
170kgx3
170kgx3


Conventional speed deads (beltless)
140kgx3
180kgx3
200kgx3
200kgx3
200kgx3
200kgx3


Pendlay rows
100kg
5x5


Chin ups
5x5


SLDL
70kg
5x10


Bicep curls
3x15!


Tricep pushdown
3x15


I was looking for 260kg x5 sumo but with having to use bumper plates to deadlift (as per flyefit rules) the bar is packed. And even though I used bands to keep the plates on they still managed to fall off after the third rep :mad: still I'm sure I'd have got the 5 reps if they had stayed on.
Squats were ok despite using a 'whippy' bar that was throwing my form off big time.

VIS VIRES

Oh press
20kgx10
30kgx10
40kgx10
60kgx10
70kg 3x5


Bradford press
30kg
3x10


Close grip bench
Bar x10
40kgx10
50kgx10
60kgx10
80kgx10
100kg5
112.5kgx5


Plate raise
20kg 3x10
15kg 3x10
10kg 3x10


Bicep curls
5x10


Tricep extentions
4x15


Tricep pushdowns
5x12


Machine row
4x12


Inverted row
3x20

VIS VIRES

Leg press
5x15
*dropset


Leg extentions
3x13


Pull ups
3x6


Dips
3x12


Lat pull down
3x12


Bicep curls
4x12


Tricep pushdown
3x15


Face pulls
3x15


Lateral raise
3x10

VIS VIRES

Front squat
60kgx5
100kgx1
140kgx5


Beltless conventional deadlift
120kgx1
160kgx1
200kgx1
250kgx1
290kgx1


Beltless sumo deads
190kgx3
190kgx3
190kgx3


Beltless conventional deads
200kgx3
210kgx3
220kgx3


I wasn't feeling good at all going in to training today. I think I'm coming down with the flu plus I have a niggling hamstring injury which was particularly sore today. That said I still hit the numbers I wanted to. The 290kg deadlift wasn't as quick or as smooth as I should have been.

VIS VIRES

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

VIS VIRES

Trained in raw with COH today. A few years ago conversation during training extended as far as "put more weight on the bar, I'm going for a 5th deadlift PB this week" and "I need to get fatter I can almost fit in to the last hole in my belt" . Today's centered around eating clean , mobility work ,being "too lean" and building a base to hit pbs off down the line. Man I wish I could go back to a few years ago



Paused squats
60kg 2x5
100kgx3
140kgx5
180kgx2


Speed deads
First rep of each double was sumo second rep was conventional.
70kgx2
110kgx2
150kgx2
170kgx2
210kgx2
250kgx2


Machine row
3x20

Very happy with the deadlifting today every rep was quick and effortless.

VIS VIRES

Pull ups
X10
X10
X10
X9


Seated shoulder press
40kgx10
50kg 5x10


Plate raise
25kg 2 x10
20kg 2x10
15kg 2x10
10kg 2x10


Pendlay row
70kgx5
110kg 5x5
70kgx10


Bradford press
30kg
4x10


Stiff leg deads
70kgx20
110kgx20
160kg x35


Leg press
3x15


Tricep pushdown
5x12


Bicep curls
5x12


Tricep extentions
4x12


Ab pull down
4x15

Hanley

That's not a small session.

VIS VIRES

Friday

Sumo deads
60kgx5
100kgx5
140kgx5
180kgx5


Conventional deads
60kgx5
100kgx5
140kgx5
180kgx5


Pull ups
X10
X10
X10



Machine row
5x10


Cable row
3x12


Tricep pushdown
3x10


Bicep curls
3x10

VIS VIRES

Today

Seated military press
40kgx5
50kgx5
60kg 2x10


Machine row
3x10



Close grip bench
100kg
2x5


Tricep pushdown
3x10


Lateral raise
3x10


Bicep curls
3x10


Stiff leg deads
60kgx10
100kgx10
140kgx10
170kgx20

VIS VIRES

Deadift
70kgx3
110kgx1
150kgx1
190kgx1
240kgx1
280kgx1
290kgx2


Chin up
3x8

S/S

Pendlay row
3x8


Last pulldown
3x10


Bicep curls
3x15


Good session , that was probably the easiest reps at 290kg I've ever done and on the worse bar I've ever used!

Mr. Manager

What's your BW out of curiosity?

VIS VIRES

Cereal Rapist wrote: »

What's your BW out of curiosity?

I was 95.8kg this morning. I'm in two minds as to keep cutting to 90kg or go back up to 100kg.

VIS VIRES

Dips
Bw
X10
X10
10kg
X10
X10


Paused squat
60kgx8
100kgx8
140kgx8



Cable row
5x10


Bench press
60kgx5
100kg
3x5
115kgx1


Machine row
10x10


Lateral raise
4x12


Bicep curls
5x10


Speed deads
140kg
5x3

VIS VIRES

Squat
60kgx10
100kgx10
140kgx1
160kg
X10
X10



Paused squat
60kgx5
100kgx5
120kgx5



Bench press
60kgx8
80kg 2x8

Dathai

VIS VIRES wrote: »

Stiff leg deads
70kgx20
110kgx20
160kg x35

Holy shít!