VIS is my log.

VIS VIRES

50 mins incline treadmill

Bent over row
3x15


Face pulls
3x15


Machine shoulder press
3x15


Bicep curls
4x12


Lat pulldown
3x12


Glute kickback
3x12


Tricep pushdown
4x10

VIS VIRES

Sumo deadlift
60kgx10
100kgx1
140kgx1
190kgx1
230kgx1
260kg
X3
X3
X3


Pull-ups
3x8


Pendlay row
3x8


Machine row
3x10

VIS VIRES

Squat
60kgx5
100kgx5
140kgx5
160kg 10x5 (60-90 seconds break between sets)



Elevated split squats
40kgx5
50kgx5
60kg 3x8



Good mornings
60kgx5
100kgx5
120kgx5
130kgx5
145kg 3x5


Glute kickback
3x12


30 mins incline treadmill

COH

You did 50 reps of 160kg squat? Against the clock? You crossfitting son' b*tch

VIS VIRES

COH wrote: »

You did 50 reps of 160kg squat? Against the clock? You crossfitting son' b*tch

Some sets were even super set with db bicep curls. I'm taking crossfit to a whole new level!

VIS VIRES

Floor press
50kgx5
80kkgx5
100kgx2
110kgx1
120kg 2x6


Bench
50kgx5
80kgx5
100kgx5
110kgx10


Lateral raise
3x15


Plate raise
3x15


Db row
3x12


Tricep pushdown
3x12


Machine row
3x12



Had PT sessions all morning/early afternoon then trained straight after.(there was even time for cake in the gym somewhere in there) I then followed that up with an evening of playing golf. If carlsberg did perfect days

VIS VIRES

Incline bench
60kgx10
80kgx5
90kgx5
100kgx5
110kgx7




Paused bench against double chocked bands.
50kgx3
80kgx1
90kgx1
97.5kg 6x1




Low row
3x15



Incline treadmill
50 mins

VIS VIRES

Sumo deadlift
60kgx5
100kgx1
140kgx1
180kgx1
220kgx1
250kgx1
270kgx1
280kgx3 these were slow and form was very sloppy


Floor press
50kgx5
80kgx5
110kgx1
122.5kg 2x5



Bench press
60kgx1
100kgx1
110kgx1
120kgx1
130kgx2 pb (was easy too)



Close grip bench
50kgx5
80kgx5
100kgx5
110kgx5


Lateral raise
3x15


Plate raise
3x15



Db row
3x15

VIS VIRES

https://www.youtube.com/watch?v=5T-2GnGcAH8

Hanley

If you pause the video at the top of each rep it looks like yo've an incredibly long knob hanging from your shorts.

VIS VIRES

Hanley wrote: »

If you pause the video at the top of each rep it looks like yo've an incredibly long knob hanging from your shorts.

If you look even closer you'll see that it actually is.

COH

VIS VIRES wrote: »

If you look even closer you'll see that it actually is.

If you look even closer again you'll see that its just Joe

VIS VIRES

Squat
60kgx10
100kgx5
140kgx5
150kgx5
160kgx5
170kgx5
180kgx5
190kgx5



Elevated split squats
40kgx5
50kgx5
70kg 3x6



Good mornings
60kgx5
100kgx5
120kgx5
130kgx5
150kg 3x5



Machine row
3x15


Plate raise
3x15


Leg curl
3x15

VIS VIRES

Db row
50kg
3x20


Lat pull down
3x15


Low row
3x15


Glute kickback
3x12


Lat raise
3x10


Plate raise
3x12


Bicep curls
3x12


Inverted row
3x12


Machine shoulder press
3x10

VIS VIRES

Incline bench
50kgx5
80kgx5
100kgx5
112.5kg 2x6



Paused bench against double chocked bands
50kgx2
80kgx1
100kg 6x1


Bent over row
180kg 2x12



Lateral raise
3x12


Face pulls
3x20

VIS VIRES

Sumo deadlift
60kgx5
100kgx1
140kgx1
180kgx1
220kgx1
250kgx1
270kgx1
290kgx2 (sumo rep pb?)



Bench press
60kgx15
80kgx1
100kgx1
112.5kgx1
122.5kgx1
130kgx3 (pb)
135kgx2 (easy pb)


Conventional deadlift
100kgx1
140kgx1
180kgx1
220kgx1
250kgx1
270kgx2


Happy with today's efforts. Looking to hit a 140kgx2 bench and 300kgx2 sumo deadlift in the coming weeks.
Bodyweight was 91.1kg before training this morning that's down 18kg since April. Feeling a lot stronger now though

COH

Savage work mate. See you in the 82.5s

Hanley

COH wrote: »

Savage work mate. See you in the 82.5s

82.5s for all!!

VIS VIRES

Floor press
50kgx10
80kgx1
110kgx1
120kgx1
125kgx5 (rep pb)
130kgx1 (token pb speed rep)



Close grip bench
50kgx5
80kgx1
100kgx12
112.5kgx5
120kgx3


Bent over row
4x12



Lateral raise
3x12


Plate raise
3x15

VIS VIRES

Squat
60kgx5
100kgx5
140kgx5
170kg 12x5. (2 minutes break between sets)


Elevated split squats
80kg 3x6



Good mornings
160kg 3x5


Glute kickback
3x15

VIS VIRES

Bent over row
50kgx10
80kgx10
110kgx10
140kgx10
180kgx12



Db row
3x12


Machine row
5x12



Bicep curls
3x15


Machine shoulder press
3x8



Tricep pushdown
3x15

VIS VIRES

Paused bench (against double chocked bands)
50kgx5
80kgx1
90kgx1
100kgx1
102.5kgx1
105kgx1 pb


Bench press
80kgx5
100kgx5
110kgx1
120kg 2x5


Paused bench (2 second pause)
50kgx5
80kgx5
110kg 2x5



Incline bench
50kgx5
80kgx5
100kgx5
110kgx2
115kgx5 pb
120kgx3 pb


Bicep curls
3x15


Lateral raise
3x15


Plate raise
3x15

VIS VIRES

Machine row
3x15


Oh press
50kgx10
60kgx5
70kgx5
80kg 3x8



BTNP
50kg
4x15


Stiff leg deadlift
60kgx10
100kgx10
140kg 2x20



Bent over row
3x10


Lateral raise
3x10


Plate raise
3x10

VIS VIRES

Squat
60kgx5
100kgx3
140kgx1
180kgx3
190kgx3
200kgx3
210kgx3



Floor press
60kgx5
100kgx2
120kgx1
130kgx5 PB



Sumo deadlift
60kgx5
100kgx2
140kgx1
180kgx1
220kgx1
250kgx1
280kgx1
300kgx1




Bench press
60kgx5
90kgx5
102.5kg 5x5

conzy

3 hunned kilos. my damn

VIS VIRES

Bent over row
60kgx10
100kgx10
140kgx10
160kgx10
170kg 2x10


Tbar row
100kg 10x10


Lateral raise
2x15


Plate raise
3x15


Cable row
2x15

VIS VIRES

Paused squat (3 second pause)
60kg x2
100kgx1
140kgx1
160kgx1
180kgx1
200kgx1
220kgx1


Incline bench
60kgx5
80kgx5
100kgx3
110kgx3
115kgx3
122.5kgx3 (pb)



Conventional deadlift
100kgx5
140kgx5
180kgx5
200kgx3
230kgx3
250kgx5



Bench press
50kgx5
80kgx5
100kgx2
112.5kg 10x4

VIS VIRES

Tbar row
50kgx10
60kgx10
70kgx10
80kgx10
90kgx10
100kgx10


Db row
5x15


Lat pulldown
5x15


Machine row
3x15
S/s
Face pulls
3x15



Cable row
3x12
S/S
Bicep curls
3x12

VIS VIRES

Paused bench against double chocked bands.
50kgx5
80kgx2
100kgx1
102.5kgx1
105kgx1
107.5kgx1



Bench press
50kgx5
80kgx5
110kgx2
120kg 10x3 1x5


Circuit
Bent over row
3x15

Lateral raise
3x15

Plate raise
3x15

Face pulls
3x15

VIS VIRES

Floor press
50kgx10
80kgx10
100kgx5
120kg 2x5
132.5kgx3



Paused squat (3 second pause)
60kgx5
100kgx5
120kgx5
130kgx5
140kg 5x5



Bench press
50kgx5
80kgx5
100kgx5
110kg 5x5



Bent over row
3x10
S/S
Lateral raise
3x10



Leg curl
3x15


Leg extentions
3x15



I've had the flu all week so haven't trained much,I'm still not feeling the best but got through the session.
Hopefully I'll feel ok to squat at some stage over the weekend.