VIS is my log.

VIS VIRES

Squat
60kgx10
100kgx10
140kgx10
167.5kg
X10
X10
X10



Bench press
60kgx10
100kgx5
117.5kgx1
105kg
X3
X3
X3
X3
X3


Pull-ups
5x5


Deadlift
60kgx10
100kgx5
140kgx5
205kg
X8
X8
X8
X8
X8

VIS VIRES

Deadlift
70kgx5
110kgx2
150kgx1
180kgx1
210kg
X8
X8
X8
X8
X8


Speed bench
80kg
8x2

VIS VIRES

Squat
60kgx5
100kgx5
140kgx1
175kg
X8
X8
X8


Paused squat
100kgx5
120kg
X5
X5


Pull-ups
X10
X10
X10


Cable row
3x12


Leg extentions
3x12
*Dropset


Machine row
4x12


Lateral raises
3x15


Bicep curls
3x10

VIS VIRES

Dips
BW x10
10kg
X10
X10
X10


Close grip bench
3x15


Bench press
60kgx3
100kgx1
110kgx1
120kgx1


DB bicep curls
3x12


Lat pull down
3x10


Chest press
3x10


Hack squat
3x10

VIS VIRES

Deadlift
60kg x3
100kgx1
150kgx1
175kgx1
215kgx8
215kgx8
215kgx8
215kgx8
215kgx8


Pendlay row
110kg
X6
X6
X6


Pull-ups
X10
X10


Bicep curls
3x10


Lateral raise
3x10

VIS VIRES

So I'm back training after the best part of a month, during which I was doing exams. I did 2 training sessions in that time both deadlifting 220kg 5x8 and 230kg 5x5. I've dropped a serious amount of bodyweight over the last 3 months too and as a result I'm feeling weak as hell! Hoping to get a good run at training over the summer.

Today's session

Squat
60kgx10
100kgx10
120kgx10
130kgx10
140kgx10


Seated shoulder press
40kg
2x15
50kg
3x10


Pull-ups
3x10



Plate raises
20kg
3x10
15kg
3x10
10kg
3x10



Bicep curls
4x10


Tricep pushdowns
5x12


Wow my squat is gone to **** :mad:

VIS VIRES

Yesterday's session in raw.

Bench press
Bar 3x10
60kgx10
80kgx5
100kg
X5
X5
X5
X5
X5



Incline bench
Bar x10
60kgx10
80kgx10


First times benching in god knows how long. The bar alone felt heavy

VIS VIRES

Today

BTNP
Bar x10
40kg x10
50kg
X10
X10
X10



Stiff leg deads
60kgx10
100kgx10
140kg x30


Lateral raise
5x10



Bicep curls
3x12



Skull crushers
3x12



30 mins mobility work

VIS VIRES

Oh press
50kg
X10
X10
X10
X10
X12



Goblet squat
5x10



Speed deadlift
60kgx3
100kgx3
140kgx3
170kg
X3
X3
X3
X3
X3



Bent over row
120kg
3x10



Machine row
3x10



Lat pull down
5x10



Lateral raise
3x10

VIS VIRES

Deadlift
60kgx5
100kgx1
140kgx1
200kgx1
240kg
X5
X5
X5


Sumo deadlift
150kg
X10
X10
X10



Arnold press
20kg
X15
X15
X15



Lateral raise
3x10


BTNP
50kg
3x15



Paused bench
80kg 5x5


Shrugs
140kg
3x10


Pull-ups
X10
X10
X10



Plates raise
20kg 3x10
15kg 3x10
5kg 3x10



Bicep curls
5x12


Deadlifting the day after playing a football match is not fun!

VIS VIRES

Squat
Bar 5x10
60kg 3x5
100kgx1
120kgx1
140kgx1
150kgx10
160kgx10


Deadlift
70kgx2
110kgx2
150kgx2
190kgx2
230kgx1
250kgx1


Speed dead
190kg
3x3


Worlds most elite reverse hyper (against bands) these hurt my brain more than anything :P
3x10
1x15



Hamstring curls
5x10


Band pulldowns
3x15



Trained in RAW with COH today I was still pretty sore from deads a few days ago but still managed to get a decent bit done.

VIS VIRES

Bent over row
60kgx5
100kgx5
110kgx5
140kgx5
160kgx5
170kgx5
180kgx5



DB row
Dropset x2
50kgx10
45kgx10
40kgx10



Lat pulldown
5x10



Rear row
4x10



Low row
4x10



Cable lat pulldown
4x10



Beltless deadlift
60kgx2
100kgx2
140kgx2
180kgx2
220kgx2



Speed deads (against bands)
140kg 5x3

VIS VIRES

Reverse band bench
100kgx10
140kg
X5
X5
X8


Incline bench
60kgx10
90kg
X5
X5
X5



Lateral raise
5x12



Tricep pushdown
3x10



Plate raise
3x12

VIS VIRES

Squat
60kg x10
100x10
140kgx10
170kg x10


Machine shoulder press
140kg
8x10



Lateral raise
15kgx12
12kgx12
10kgx12
8kgx12
6kgx12


Shrugs
60kgx10
100kgx10
140kgx10
180kgx10
220kgx10



Face pulls
3x12


Upright row
5x10


Lat pull down
4x15

VIS VIRES

PM session

Front squat
60kgx5
100kgx5
120kg
X5
X5
X5
X5
X8



Bicep curls
3x12



Bent over row
140kg
5x5



30 mins incline treadmil
30 mins mobility

VIS VIRES

Floor press (against pink band)
60kgx10
80kgx8
90kg
X8
X10
100kg
X5



Paused bench (against double chocked bands)
80kg 10x1



Skull crushers
5x10


Tricep pushdown
4x12


Rope tricep pushdown
4x12

VIS VIRES

Just a quick session today

Deadlift
60kgx3
100kgx1
150kgx1
200kgx1
250kgx5


Sumo speed pulls
150kg 3x3


Pull-ups
3x8

VIS VIRES

30mins treadmill

Deadlift
100kgx1
140kgx1
200kgx1
235kgx2



Sumo speed pulls
185kg
10x3



Snatch grip deads
140kgx5
170kgx5



Bent over row
60kgx5
100kgx5
140kgx5
170kgx5



DB row
60kg
X12
X12
X20

COH

I assume this was just a warm up for tomorrows deadlifting in raw yeah

VIS VIRES

Squat
60kgx10
100kgx10
140kgx10
180kgx10


Paused squat
140kgx5
150kgx5
170kgx1



Good mornings
120kg
5x5



Glute kickback
50kg
3x10

VIS VIRES

Floor press (against pink band)
60kgx5
80kgx5
92.5kgx10
102.5kg 2x6


Incline bench
60kgx5
80kgx5
90kgx8



Oh press
50kgx10
60kgx10
70kgx9


Lateral raise
3x10



Front raise
3x10



BB shrugs
60kgx10
100kgx10
140kgx10
170kgx20

VIS VIRES

Reverse band sumo deadlift
150kgx2
190kgx1
220kgx1
250kgx1
300kgx3


Pull ups
X15
X15
X15


Machine row
5x8

VIS VIRES

Evening session

Front squat
60kgx10
100kgx3
140kg
X3
X3
X3



Bent over row
110kg
10x10


Lateral raise
5x10


Plate raise
5x10


Bicep curls
4x12

VIS VIRES

Reverse band bench
60kgx10
100kgx5
142.5kg
X5
X5
X5



Paused bench (against double chocked bands)
82.5 kg
8x1



Face pulls
5x15



Skull crushers
4x12


Tricep pushdowns
5x15

Da Za

Crazy crazy man

VIS VIRES

Sumo deadlift
60kgx many many many sets
100kg5x3
140kgx1
160kgx1
180kgx1
230kgx1
250kgx2


Conventional deadlift
190kg x1
230kgx1
250kgx2


SSB
60kgx3
100kgx3
145kgx5


Paused bench
60kgx2
100kgx1
120kgx1


Pull-ups
X15
X15


Reverse hyper +band
X10
X10

Good session today in raw. Deadlifting is feeling very good and the bar is moving fast on every rep. I'm hoping to finish this cycle with a double at 295/300kg sumo and conventional.

COH

145kg x5 SSB.... Don't sell your gains short man

VIS VIRES

Squat
60kgx5
100kgx5
150kgx5
190kgx10


Pause squat
170kg
X3
X3



Good mornings
125kg
X5
X5


Glute kickback
5x12

VIS VIRES

Yesterday

40 min jog

Floor press +pink band
60kgx5
90kgx5
105kg
X5
X5



Oh press
50kgx10
60kgx5
75kgx8



Lateral raise
5x12



DB row
50kg
10x20

VIS VIRES

Today

Reverse band deadlift
150kgx3
200kgx1
230kgx1
260kgx1
310kgx3


neutral grip chin ups
X15
X15
X15