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VIS is my log.

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  • Options
    #722
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    50kgx10
    80kgx5
    110kgx2
    140kgx2
    170kgx2
    200kgx5
    232.5kg x2



    Deadlift
    170kgx2
    200kgx1
    230kgx1
    260kg 2x3



    Rear row
    3x12


    Chin ups
    3x8


    Still not feeling the best today , decent session though.


  • Options
    #723
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Am 5k run


    Pm

    Tbar row
    30kgx10
    50kgx10
    60kgx10
    70kgx10
    80kgx10
    90kgx10
    100kgx10
    * dropset



    Rear row
    5x12



    Cable row
    4x10
    S/S
    Face pulls
    4x10



    Lat pulldown
    5x10
    *dropset



    Bicep curls
    4x10



    Hamstring curls
    5x15



    Leg extentions
    5x15
    *dropset


  • Options
    #724
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Beltless squat
    50kgx5
    80kgx5
    110kgx5
    140kgx5
    170kgx5
    180kg 3x5



    Bench press
    60kgx5
    80kgx3
    90kgx1
    100kgx1
    110kgx1
    120kgx8 (PB)
    115kg 5x5




    Giant super set (4 rounds)

    Pull-ups x8
    Bent over row x10
    Lateral raise x10
    Plate raise (20kg) x10


  • Options
    #725
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bent over row
    50kgx10
    80kgx10
    110kgx10
    120kgx10
    130kgx10
    140kg 4x10



    Oh press
    40kgx10
    50kgx5
    60kgx5
    70kgx5
    80kgx10



    Lateral raise
    3x15


    Bicep curls
    3x15


    Tricep pushdown
    3x15


  • Options
    #726
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Paused bench (against double chocked bands)
    50kgx5
    80kgx2
    90kgx1
    100kgx1
    105kgx1
    107.5kgx1

    90kg5x2



    Db shoulder press
    15kgx20
    20kgx20
    25kg 2x20



    Cable row
    5x15


    Giant super set (4 rounds)

    Db shrugs
    30kgx12


    Bent over row
    X12


    Lateral raise
    10kg X12


    Plate raise
    25kg x12


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  • Options
    #727
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    50kgx10
    80kgx10
    100kgx10
    120kgx10
    140kgx10
    150kgx10



    Rear row
    4x15


    Machine shoulder press
    3x15



    Glute kickback
    4x15


  • Options
    #728
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    60kgx5
    100kgx3
    150kgx1
    170kgx1
    210kgx1
    230kgx1
    240kgx1



    Bench press
    60kgx10
    80kgx5
    100kgx1
    110kgx1
    120kgx1
    125kg 5x3



    Deficit speed deadlift
    60kgx3
    100kgx3
    140kg 5x3


  • Options
    #729
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    https://www.youtube.com/watch?v=xJ6_zkGilYo


  • Options
    #730
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Deficit deadlift
    60kgx5
    100kgx5
    140kgx1
    180kgx1
    200kgx1
    232.5kg 5x2



    Deficit speed deadlifts
    160kg 3x3
    180kg 2x3
    190kgx3




    Snatch grip deadlift
    100kgx5
    120kgx5
    140kgx5
    160kgx5
    180kg 2x5



    Db row
    30kgx20
    40kgx20
    50kgx20



    Machine row
    5x15


  • Options
    #731
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    60kgx5
    100kgx5
    140kgx5
    160kgx5
    170kgx5
    180kgx5
    190kgx5
    200kgx5




    Bench press
    50kgx10
    80kgx5
    100kgx5
    110kg 3x5 1x10




    Bent over row
    5x12


    Lateral raise
    3x15



    Leg curl
    3x12


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  • Options
    #732
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Tbar row
    60kgx10
    75kgx10
    100kgx10
    115kgx10
    130kgx10
    *dropset



    Cable row
    20kgx10
    30kgx10
    40kgx10
    50kgx10
    60kgx10
    70kgx10
    80kgx10



    Low row
    3x15


    Leg curl
    5x10
    *dropset


    Leg extentions
    3x10
    *dropset


    Ab pulldowns
    5x15


    Bicep curls
    5x10


  • Options
    #733
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Floor press
    50kgx10
    80kgx5
    90kgx5
    100kgx5
    110kgx1
    120kgx1
    132.5kg 3x3



    Bench press
    50kgx5
    80kgx5
    100kgx5
    110kgx1
    117.5kg 5x5




    Db shoulder press
    15kgx20
    26kg 3x20


    Giant super set (4 rounds)

    Bent over row
    X12

    Lateral raise
    X12

    Upright row
    X12

    Plate raise
    X12


  • Options
    #734
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    60kgx5
    100kgx5
    140kgx2
    180kgx1
    200kgx1
    220kgx1
    240kgx2

    *wraps on
    200kgx10
    220kgx5


    Deficit deadlift
    60kgx3
    100kgx2
    140kgx1
    180kgx1
    220kgx1
    250kg 5x2



    Deficit speed deadlift
    180kg 10x3


    Snatch grip deadlift
    190kg 2x5



    Bent over row
    60kgx10
    100kgx10
    140kg 2x10


    Hamstring curls
    4x12


  • Options
    #735
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Paused Slingshot bench (black metal sling) 3 second pauses
    60kgx3
    100kgx2
    105kgx5
    110kgx5
    115kgx5
    120kgx5
    125kgx5
    130kgx3
    135kgx3
    140kgx2



    Db bicep curls
    15kg 5x15


    Rear row
    5x15
    S/S
    Face pulls
    5x15


    Low row
    3x12
    S/S
    Tricep pushdown
    3x12


    Lat pulldown
    4x10
    S/S
    Cable row
    4x10

    Machine shoulder press
    4x12


  • Options
    #736
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    60kgx5
    100kgx5
    120kgx10
    140kgx10
    165kg 4x10


    Stiff leg deadlift
    140kg 4x15


    Hamstring curl
    4x10


    Speed pulls
    140kg 10x3


  • Options
    #737
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    60kgx5
    100kgx2
    140kgx1
    180kgx1
    200kgx1
    220kgx1
    *wraps on (loose(ish)
    230kgx5


    Deficit deadlift
    60kgx2
    100kgx1
    120kgx1
    160kgx1
    200kgx1
    240kgx1
    260kgx3


    Close grip bench
    60kgx3
    100kgx1
    110kgx1
    120kgx1

    Trained in raw with COH today so decided to get in to wraps when I had a spotter (for once) even though I squatted yesterday. Happy enough with the top set too , it was pretty effortless to be honest. I have a bit of a pec strain at the minute so decided to leave benching after 120kg.


  • Options
    #738
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Floor press
    50kgx5
    80kgx5
    100kgx5
    110kgx1
    120kgx3
    132.5kg 2x3
    100kg 2x10



    Bench press
    80kgx5
    110kg 5x5


    Db shoulder press
    25kg 2x20


    Lateral raise
    3x15


    Rear row
    3x15


    Plate raise
    3x15


    Bent over row
    4x10


  • Options
    #739
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    60kgx5
    100kgx5
    140kgx5
    180kgx1
    210kg 2x8



    Deadlift
    100kgx5
    140kgx1
    200kgx1
    230kgx1
    250kgx8


    Snatch grip deadlift
    180kgx5
    190kgx5
    200kgx5



    Deficit speed deadlift
    190kg 10x3



    Db stiff leg deads (against heavy band)
    28kg 3x15



    Dimel deadlift (against pink bands)
    60kgx20
    100kgx20
    120kgx20
    130kgx20
    140kgx10



    Hamstring curls
    3x15


  • Options
    #740
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Animal lifting mate


  • Options
    #741
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Paused bench press against pink band (long pauses)
    60kgx5
    80kgx3
    90kgx1
    100kgx1
    110kgx1
    115kgx1
    120kgx1
    *remove band
    120kgx1
    125kgx1
    130kgx1
    120kgx5 touch and go reps



    Front squat
    60kgx5
    80kgx5
    100kgx5
    130kgx5



    Pull-ups
    3x12


    Bicep curls
    3x15


    Bent over row
    60kgx10
    100kgx10
    140kgx15


    Tricep pushdown
    3x15


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  • Options
    #742
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Paused bench
    60kgx5
    80kgx1
    100kgx1
    120kgx1
    130kgx1
    122.5kgx5 tng


    Squat
    60kgx5
    100kgx3
    140kgx1
    180kgx1
    Wraps on
    220kgx1
    240kgx3 very easy reps 5+ is there next time


    Deadlift
    60kgx3
    100kgx1
    140kgx1
    180kgx1
    220kgx1
    260kgx5


    All done in under 35mins! Solid session!


  • Options
    #743
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Floor press
    50kgx10
    80kgx10
    90kgx10
    100kgx10
    105kg 2x10


    Machine row
    5x15


    Db shoulder press
    25kg 4x15


    BB bicep curls
    3x15
    S/S
    DB bicep curls
    3x15


    BTN press
    40kgx10
    50kgx10
    60kg 4x15



    Giant super set

    Lateral raise
    4x10

    Plate raise
    4x10

    External rotations
    4x10


    Bent over row
    4x10


  • Options
    #744
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat
    60kgx2
    100kgx1
    140kgx27


    Deficit deadlift
    60kgx1
    100kgx1
    140kgx1
    180kgx1
    200kg 12x3



    Snatch grip deadlift
    60kgx5
    100kgx5
    140kgx5
    160kgx5
    180kgx5
    205kg 2x6



    Db stiff leg deads (against heavy band)
    32kg 3x12



    Dimel deadlift (against pink bands)
    70kgx15
    100kgx10
    140kgx10
    150kgx10



    Goodmornings
    60kg 5x25



    I was sore going in to this session and 10 times worse now!


  • Options
    #745
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    27RMs are key


  • Options
    #746
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    COH wrote: »
    27RMs are key

    I'll put it in to the 1rm calculator and run my next program off 500kg


  • Options
    #747
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Floor press
    50kgx10
    80kgx10
    100kgx10
    110kgx10
    120kgx3



    Paused bench press (5 second pause)
    50kgx1
    80kgx1
    100kgx1
    105kgx1
    110kgx1
    115kgx1
    120kgx1



    Shoulder press
    50kg 4x10


    Lateral raise
    3x15


    Plate raise
    3x15


    Bent over row
    3x15


    First session back after a week holiday so took it easy. Squats tomorrow.


  • Options
    #748
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    I haven't updated this over the past few weeks because I have a bit of a lower back injury so I have not trained at all.
    There was a GPC competition in Carlow over the weekend that I was going to help a few lads from my gym at. But Instead I was talked in to deadlifting at it the night before. My back was not a 100% and it was painful to lift even at lighter weights during the warm up. Still I managed some ok lifts and it was good to get back on the platform again.


  • Options
    #749
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    https://www.youtube.com/watch?v=nZZ6C6KPX9U


  • Options
    #750
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    https://www.youtube.com/watch?v=fkNLy4z60Bg


    250kg training squat from over the weekend.


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    #751
    RidleyRider
    Registered Users Posts: 3,783 ✭✭✭RidleyRider


    300k was fast!


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