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VIS is my log.

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12467…26

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    #92
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x10
    60kg x5
    80kg x3
    100kg x1
    110kg x2 both paused






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





    Band pulls:
    3x15


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    #93
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Been really busy over the last few weeks and havent been online much so time for an update.

    07/06/10


    Smolov B.M.S week 1 Day 1


    Squat:
    60kg x10
    100kg x5
    140kg x9
    140kg x9
    140kg x9
    140kg x9


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    #94
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    08/06/10


    Bench:
    50kg x5
    80kg x3
    110kg x3




    Pull ups:
    3x10





    Bicep curls:
    40kg 3x10




    Band pulls:
    3x15


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    #95
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    09/06/10


    Smolov B.M.S week 1 Day 2


    Squat:
    60kg x7
    100kg x5
    140kg x1
    150kg x7
    150kg x7
    150kg x7
    150kg x7
    150kg x7


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    #96
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    11/06/10


    Smolov B.M.S week 1 Day 3


    Squat:
    60kg x5
    100kg x5
    140kg x1
    160kg x5
    160kg x5
    160kg x5
    160kg x5
    160kg x5
    160kg x5
    160kg x5


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    #97
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    13/06/10




    Bench:
    bar x10
    60kg x5
    80kg x2
    100kg 2x5






    Skull crushers:
    40kg x10
    35kg 2x10






    Bicep curls :
    15kg 'Bells 2x10





    Tricep pushdown:
    30kg x15
    40kg 2x12


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    #98
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    14/06/10


    Smolov B.M.S week 1 Day 4


    Squat:
    60kg x7
    100kg x5
    140kg x1
    170kg x3
    170kg x3
    170kg x3
    170kg x3
    170kg x3
    170kg x3
    170kg x3
    170kg x3
    170kg x3
    170kg x3


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    #99
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    15/6/10


    Smolov B.M.S week 2 Day 1


    Squat:
    60kg x7
    100kg x5
    150kg x9
    150kg x9
    150kg x9
    150kg x9





    Bicep curls :
    15kg 'Bells 4x10






    Tricep pushdown:
    20kg x10
    30kg 4x12


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    #100
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    16/06/10


    Machine shoulder press:
    50kg x6
    80kg x5
    100kg x5
    130kg x5






    Military press:
    60kg x5
    70kg x5
    80kg x2





    Bicep curls :
    15kg 'Bells 4x10






    Pulley row:
    50kg x5
    60kg 2x5


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    #101
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    17/06/10


    Smolov B.M.S week 2 Day 2


    Squat:
    60kg x7
    100kg x3
    140kg x1
    160kg x7
    160kg x7
    160kg x7
    160kg x7
    160kg x7


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    #102
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    19/06/10




    Bench:
    bar x10
    60kg x5
    80kg x2
    100kg 2x5



    Smolov B.M.S week 2 Day 3


    Squat:
    60kg x5
    100kg x5
    140kg x1
    170kg x5
    170kg x5
    170kg x5
    170kg x5
    170kg x5
    170kg x5
    170kg x5





    Bicep curls :
    15kg 'Bells 2x10


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    #103
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Deadlift:
    60kg x3
    100kg x1
    140kg x1
    180kg x1
    200kg x3





    Bicep curls :
    16kg 'Bells 3x10






    Tricep pushdown:
    30kg x10
    40kg 4x12





    Went out to the green beside the gym and did
    Farmers walk
    tyre flip
    log press
    sled pull/drag




    It was great to get outdoors and do some training in the good weather,just wish i'd have put some sunblock on first:mad:
    Time to eat and rest before smolov tomorrow...


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    #104
    podge57
    Registered Users Posts: 1,640 ✭✭✭podge57


    How are you finding smolov so far? I found week 2 the toughest, week 3 is the easiest because you know the end is in sight!


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    #105
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    podge57 wrote: »
    How are you finding smolov so far? I found week 2 the toughest, week 3 is the easiest because you know the end is in sight!



    Its going well so far.
    I found the first few days hard, but began to adapt to the intensity by day three. Day 1 and 2 of week 2 were ok but day 3 was really tough. Last time i did smolov i found the 5x7 day the toughest ,this time around the 7x5 is defo the hardest day.
    My upper back is taking a real beating, the bar is cutting me to bits.
    It'll be worth it in the end hopefully.Looking forward to testing already:)


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    #106
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Smolov B.M.S week 2 day 4


    Squat:
    180kg x3
    180kg x3
    180kg x3
    180kg x3
    180kg x3
    180kg x3
    180kg x3
    180kg x3
    180kg x3
    180kg x3



    Good session today.
    All the sets were solid, the last few were tough but i never felt like i was going to miss a rep.
    There was random 5/10 min breaks in between sets to go outside to do some tyre flips(it was some tyre too about 5ft tall) ,i think that had something to do with me tiring near the end...


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    #107
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    Looking at your log just make me wana get stronger and stronger.

    Good Log keep it up.


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    #108
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Smolov B.M.S week 3 Day 1


    Squat s/s with chain yoke:
    60kg x7
    100kg x5
    155kg x9 - yoke 165kg x20m
    155kg x9 - yoke 165kg x20m
    155kg x9 - yoke 165kg x20m
    155kg x9 - yoke 165kg x20m


    yoke 215kg x20m



    Squats were handy enough today,speed was good on all sets.
    The yoke was just a bit of fun between sets...


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    #109
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x10
    50kg x5
    80kg x2
    105kg 3x5






    Skull crushers s/s with close grip bench
    50kg x10 - 50kg x10
    50kg x10 - 50kg x10
    50kg x10 - 50kg x10





    Bicep curls :
    18kg D'Bells 2x10


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    #110
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Morning session


    Farmers walk
    tyre flip
    log press
    sled pull/drag
    chain yoke





    Evening session




    Smolov B.M.S week 3 Day 2



    Squat:
    60kg x7
    100kg x3
    140kg x1
    165kg x7
    165kg x7
    165kg x7
    165kg x7
    165kg x7



    Made it to the gym 40 minutes before it closed, so the squatting was a bit rushed.
    Felt good on most of the sets ,the last one was a bit of a grinder but thats to be expected as i took little rest between sets..


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    #111
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Morning session


    Deadlift:
    60kg x10
    100kg x3
    120kg +chains x3
    140kg +chains x3`
    170kg +chains x3





    log press:
    60kg x5
    60kg x5
    60kg x5





    Bicep curls :
    18kg D'Bells 2x10








    Evening session:



    Smolov B.M.S week 3 Day 3



    Squat:
    60kg x5
    100kg x5
    140kg x1
    175kg x5
    175kg x5
    175kg x5
    175kg x5
    175kg x5
    175kg x5
    175kg x5




    Another solid session. Only one more day of smolov left:)


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    #112
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    60kg x5
    80kg x2
    100kg x3
    60kg x5
    60kg x5
    60kg x5





    Military press:
    50kg x5
    60kg x5
    70kg x1
    80kg x2





    Machine shoulder press:
    50kg x5
    80kg x5
    110kg x5
    110kg x5
    110kg x5





    Pulley row:
    50kg 3x5




    Low row:
    40kg x10
    50kg 2x5
    60kg x5



    Face pulls:
    10kg 3x15


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    #113
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Smolov B.M.S week3 day 4



    Squat:
    60kg x7
    100kg x3
    140kg x1
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3





    Great day squatting today, every set felt easy.
    There wasn't anybody around to spot me, so i took a bit more time between sets, maybe that had something to do with it..
    I'll take it easy over the next few days, then test sometime over the weekend...


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    #114
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    AWESOME!!


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    #115
    podge57
    Registered Users Posts: 1,640 ✭✭✭podge57


    Congrats on finishing!!
    Im guessing the goal is 220+?


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    #116
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    podge57 wrote: »
    Congrats on finishing!!
    Im guessing the goal is 220+?

    Yeah, i'll be looking for 220kg. That would be a 20kg PR, i'd be happy with that...


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    #117
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    What is your current body weight, sleeping hours, suppliments and the amount of DOMS you get? I am so jealous right now am not talking to you :P


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    #118
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    RealistSpy wrote: »
    What is your current body weight,
    last time i checked (a few weeks ago) i was 85kg.

    RealistSpy wrote: »
    sleeping hours,
    Most of the time i get about 8 hours,over the last few weeks i'm lucky if i get 6.
    RealistSpy wrote: »
    suppliments,
    Don't take much. Maybe the odd protein shake and fish oils/glucosamine

    RealistSpy wrote: »
    and the amount of DOMS you get?
    I tend not to get much DOMS, i find if i keep my diet good/kcals high i get on ok..

    RealistSpy wrote: »
    I am so jealous right now am not talking to you :P
    lol


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    #119
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Military press:
    40kg x5
    60kg 3x5





    One arm push press:
    37.5kg DB x3 each hand x2





    Bicep curls :
    18kg D'Bells 2x10





    Tricep pushdown:
    30kg 3x15


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    #120
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x15
    60kg x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5






    Cable flyes:
    10kg x8
    15kg 3x8







    Bicep curls :
    18kg D'Bells 2x10






    Band pulls:
    3x15


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    #121
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    I'm dying to know how you got on with the squat testing...


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