VIS is my log.

VIS VIRES

Bench;
bar x10
60kg x8
80kg x5
105kg x5
105kg x4 spotter touched on the 5th
105kg x3
105kg x3
105kg x3 last rep paused







Bench drop sets; all reps paused. (no rest between sets)
90kg x5
80kg x5
70kg x5
60kg x3







Incline bench:
90kg 3x5






Cable flyes:
15kg 3x8






Bicep curls:
40kg 3x10






Tricep pushdown
30kg 4x15

VIS VIRES

Deadlift:
60kg x10
100kg x5
140kg x5
180kg x2
200kg x1
220kg x1
240kg x4 PR




Horrible session.
I was looking to get 240kg x5, but on the third rep i tore a big calluse off my left hand,i still managed to get a 4th rep though.
Didnt even attempt a 5th it was too sore a that stage.
I dont know how the bar tore the calluse, its a crap bar, practically smooth..
I didnt do anything else after that i was too pissed off so i just left...

VIS VIRES

Machine shoulder press:
50kg x10
80kg x8
100kg x6
130kg x6






Military press:
60kg 3x6






1 arm press
35kg 3x3






Bent over row:
70kg x10
90kg 3x5





Squat:
50kg x10
80kg x10





Skull crushers super set with close grip bench
50kg 3x8







Tricep pushdown:
30kg x10
40kg 3x10
30kg 3x12

cardio,shoot me

christ, for a sec i thought that said military press 130 x 6!

VIS VIRES

cardio,shoot me wrote: »

christ, for a sec i thought that said military press 130 x 6!

lol,maybe next time:P

cardio,shoot me

yea, squat thrust that sh1t!

VIS VIRES

Bench:
bar x12
60kg x8
80kg x5
100kg x1
110kg x3
110kg x2
110kg x2






Bench +15kg chains each side
90kg 3x3






Incline bench:
90kg 3x6






Squat:
50kg x10
80kg x10
110kg x5
140kg x3






Kroc rows:
35kg x10
50kg 2x10






I've been sick since last thursday, my weekend consisted of sleeping and vomiting. not nice.
I was feeling alot better today though, so i went to the gym.
TBH everything felt twice as heavy than usual, but i expected that after a weekend with hardly no food..
Still i was happy just to be able to lift myself out of bed today:p

VIS VIRES

Squat:
60kg x10
100kg x5
140kg x3
160kg x1
180kg x1
190kg x3







Elevated split squats:
22kg db's 3x10 each leg






Band pulls:
3x15

VIS VIRES

Deadlift:
60kg x10
100kg x5
140kg x5
180kg x1
220kg x1
250kg x2
260kg x1








Rack pulls: (from just below the knee)
180kg x3
220kg x2
250kg x1







Stiff leg deads:
60kg x8
100kg x5
130kg x5
150kg x5





Good session today.
I went in looking for 250kg x2 that went up easy enough, so i decided to go for 260 and it flew up..
Everything else was grand..

VIS VIRES

Bench;
bar x10
60kg x8
80kg x3
100kg x1
110kg x2 paused







Bench drop sets; all reps paused. (no rest between sets)
90kg x5
80kg x5
70kg x5
60kg x4







Incline bench:
80kg 2x6
90kg x6







Skull crushers super set with close grip bench
40kg 3x8








Bicep curls:
40kg 3x10

VIS VIRES

Squat:
60kg x8
100kg x5
140kg 3
160kg x1
170kg x1
180kg x1
190kg x5 PR






Ab pulldowns:
40kg 3x10




Band pulls 3x10




Big PR on the squats today.
The first 3 reps went up ok, the 4th rep was very slow, then the 5th was a REAL grinder, but i got and that's all that matters:D

cardio,shoot me

nice work man, whats the weight at now? hopefully you dont have a football game tomorow

VIS VIRES

cardio,shoot me wrote: »

nice work man, whats the weight at now? hopefully you dont have a football game tomorow

I'm about 87\88kg, its going up.
No i don't have a match tomorrow, the season finished last week so it won't be long before i hit 90kg:D

VIS VIRES

Bench:
bar x10
60kg x8
80kg x2
90kg +15kg chains each side 3x5






Pulley row:
40kg x10
50kg x5
60kg x5







Bicep curls:
40kg 3x10

VIS VIRES

Speed Deadlift:
60kg x10
100kg x5
140kg x5
180kg x3
200kg x3






Rack pulls: (from just below the knee)
140kg x5
180kg x3
220kg x2
250kg x5






Bent over row:
60kg x10
100kg 2x5

VIS VIRES

Bench;
bar x10
60kg x8
80kg x3
100kg x1
110kg x1 paused
115kg x1 paused PR
120kg x1 paused PR






Bench:
90kg +15kg chains each side 3x5







Incline bench:
90kg 3x6






Skull crushers super set with close grip bench
40kg 3x8






Happy to get the PR's on the bench tonight. The 115 went up ok but the 120 was a fight to lockout..
Finally my bench is moving in the right direction..

VIS VIRES

Bent over row:
60kg x10
70kg x5
100kg 2x5





Pull ups:
3x10






Pulley row:
50kg x10
60kg 3x5






Bicep curls:
40kg 3x10

Pavel66

Well done on the bench Anthony :cool:

VIS VIRES

Pavel66 wrote: »

Well done on the bench Anthony :cool:

Thanks man, still needs alot more work...

VIS VIRES

Squat:
60kg x8
100kg x5
140kg 3
160kg x1
170kg x1
180kg x1
200kg x2 PR






Ab pulldown:
40kg 4x10




Vid and thoughts later.

VIS VIRES

https://www.youtube.com/watch?v=01z7Wr424SU

Good PR today. The warm up sets didnt fell the best but i started to loosen up as the sets went on.
The 200 felt solid i might have had another rep in me? maybe next time.
I'm going to start smolov in a few weeks,so i might go for a 1rm before then and see what i get..

Pavel66

Very Nice :cool:

podge57

The 2nd rep was fairly fast, I think there was probably another rep there for you

VIS VIRES

Bench:
60kg x8
80kg x3
100kg x1
110kg x4
110kg x3
110kg x3







Skull crushers super set with close grip bench
45kg 3x8






Ab pulldown:
45kg 3x10





Crosstrainer 15 mins

VIS VIRES

Deadlift:
60kg x10
100kg x5
140kg x5
180kg x2
220kg x1
240kg x1
260kg x1
272.5kg x1 PR




Band pulls 3x15





Deadlift felt good today every set was solid.
The 272.5 went up much stronger than the 270 did at the nationals.The speed off the floor was fast and the lockout was strong.
The only thing that stopped me going heavier was my grip. I just about held on to the 272 and i knew i wouldnt be able to hold onto anything heavier. I definitely need to start doing some grip work.
If i get my grip stength up i'm sure there's a 280+ pull there soon...

Hanley

You're getting disgracefully strong.

The squats looked solid. Deffo another one there. May wanna slow down your take-out a bit tho...

VIS VIRES

Power cleans:
60kg x5
60kg x3
70kg x2
80kg x2





Pull ups:
3x10





Bicep curls:
40kg 3x10




Crosstrainer 15mins

the drifter

VIS VIRES wrote: »

Bicep curls:
40kg 3x10

erm barbell curls....or 40kg bells in each hand i am he-man all bow before my awesomness curls?

VIS VIRES

the drifter wrote: »

erm barbell curls....or 40kg bells in each hand i am he-man all bow before my awesomness curls?

Barbell i have **** bicep strength but you can still bow before my awesomness curls:)

the drifter

VIS VIRES wrote: »

Barbell i have **** bicep strength but you can still bow before my awesomness curls:)

no you no longer impress me......commoner