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VIS is my log.

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12357…26

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    #122
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Smolov test day:


    Squat:
    60kg x5
    100kg x5
    140kg x1
    180kg x1
    200kg x1
    210kg x1 10kg PR
    220kg x1 spotter touch
    225kg x1 25kg PR
    230kg x1 30kg PR




    Great day squatting today..
    My goal going in today was 220 so getting another 10kg on top of that felt great:D
    I warmed up to 200 and the went 210 for a 10kg PR.I was very surprised at how light it felt, i knew i had a good bit more in the tank at that stage, so i went for 220 an it was a disaster. I asked one of the lads in the gym to spot one of the sides. I told him not to touch the bar unless i called for it, but what did he do,as soon as i came up out of the hole he grabs the bar:eek:
    I had a look back at the vid an decided to go 225, and that went up no problem, so i said f**k it i'll go 230 and it went up no bother. Looking back at the vid i think there's more in the tank...
    I'll put the vids up later....


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    #123
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Thats some squatting man, fair balls to you


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    #124
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    Well done Anthony!

    I know you probably won't believe this, but I predicted 230 for you...


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    #125
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    225kg x1

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







    230kg x1
    https://www.youtube.com/watch?v=RwYP4JTjNVg


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    #126
    kevpants
    Registered Users Posts: 2,863 ✭✭✭kevpants


    Man you have so much more there. Even the way you descend so quick and just change direction is insane. I'd get buried if I tried that with more than 200kg!


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    #127
    podge57
    Registered Users Posts: 1,640 ✭✭✭podge57


    congrats! The progress you've made this year is insane!


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    #128
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Looking strong dude. Few kg left in the tank by the looks of things too.

    Looked a tad high to me tho...


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    #129
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Lat pulldown:
    50kg x10
    80kg x8
    110kg x8
    130kg x6
    130kg x6
    130kg x6
    130kg x6
    130kg x6






    Rear row:
    50kg x5
    110kg x5
    130kg x6
    130kg x6
    130kg x6
    130kg x6






    Bicep curls :
    18kg D'Bells 2x10






    Tricep pushdown:
    20kg x10
    30kg x12
    30kg x12
    30kg x12


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    #130
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    Bench assistance stuff I presume...

    Get going on your bench press and you will be unbeatable in Castleblayney :cool:


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    #131
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Pavel66 wrote: »
    Bench assistance stuff I presume...
    Yup!!!

    Pavel66 wrote: »
    Get going on your bench press and you will be unbeatable in Castleblayney :cool:

    Yeah, i'll be hitting the bench and deadlift over the next while...

    BENCHING UUUUGGHHHH:mad::P


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    #132
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Machine shoulder press:
    60kg x 10
    80kg x8
    110kg x6
    130kg x6






    Military press:
    60kg x5
    60kg x5
    70kg x5







    DB shrug
    30kg D'bells x12
    30kg D'bells x12
    30kg D'bells x12
    30kg D'bells x12





    Face pulls:
    20kg x12
    20kg x12
    20kg x12
    20kg x12


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    #133
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x15
    60kg x7
    80kg x2
    90kg + chains x5
    90kg + chains x5
    80kg + chains x5
    80kg + chains x5
    80kg + chains x5
    80kg + chains x5






    Bicep curls :
    18kg D'Bells 3x10


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    #134
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Deadlift:
    60kg x7
    100kg x5
    140kg x3
    180kg x1
    200kg x1
    210kg x1
    220kg x1
    240kg x1
    250kg x1
    260kg x1
    200kg x5




    Good session today. It was great to be back deadlifting again:)
    I didnt want to push it too much today ,just really wanted to get the feel for it again. All the reps were quick and comfortable so job done...
    I'm thinking about starting coan-phillipi next week, see can i get the dl moving up again...


  • Options
    #135
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


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







    Incline bench:
    60kg x5
    90kg x2
    100kg x2
    105kg x2







    Machine chest press:
    150kg x3
    150kg x3
    150kg x3
    170kg x3






    Preacher curl
    32kg 3x10





    Bicep curls :
    18kg D'Bells 3x10


  • Options
    #136
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Lat pulldown:
    50kg x10
    80kg x8
    100kg x8
    100kg x8
    100kg x8
    100kg x8







    Rear row:
    50kg x5
    100kg x8
    100kg x8
    100kg x8
    100kg x8







    low row:
    100kg x8
    100kg x8
    100kg x8
    100kg x8








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








    Tricep pushdown:
    20kg x10
    30kg x10
    40kg x10
    40kg x10


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    #137
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat:
    60kg x8
    100kg x5
    140kg x2
    160kg x1
    180kg x1
    200kg x5 PR
    *drop sets* no rest betwen sets
    160kg x4
    140kg x4
    120kg x4
    100kg x4






    Weighted crunches with plate held at arms length
    20kg x12
    20kg x12
    20kg x12


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    #138
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    200 x 5 :eek: :eek:
    You're putting us all to shame man!


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    #139
    JJayoo
    Registered Users Posts: 6,561 ✭✭✭JJayoo


    Wont be long until your hitting BWx3 squat:eek:


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    #140
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x10
    60kg x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5
    80kg +chains x5





    Coan week 1




    Deadlift:
    60kg x10
    100kg x5
    140kg x3
    180kg x2
    215kg x2








    Speed deads: 90 sec between sets
    170kg x3
    170kg x3
    170kg x3
    170kg x3
    170kg x3
    170kg x3






    Circuit: done for 3 sets

    stiff leg deads 120kg x8

    Bent over row: 60kg x8

    Reverse grip pulldowns: 60kg x8

    Good mornings 60kg x8


  • Options
    #141
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench;
    bar x10
    40kg x5
    60kg x5
    80kg x2
    112.5 x2
    112.5 x2
    112.5 x2
    112.5 x2
    112.5 x2







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








    Incline bench:
    80kg x5
    90kg x3
    95kg x3
    95kg x3







    Cable flyes:
    12.5kg x8
    15kg x8
    15kg x8


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    #142
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat:
    60kg x8
    100kg x5
    140kg x2
    160kg x1
    180kg x1
    205kg x3
    205kg x3
    205kg x3
    *drop sets* no rest betwen sets
    160kg x5
    140kg x5
    120kg x5
    100kg x5








    Weighted crunches with plate held at arms length
    20kg x12
    20kg x12
    20kg x12







    Felt really tired today, had no 'spring' in my legs at all, every set was tough and slow.. I was happy just to get through the session tbh..
    It was my first match of pre season on the weekend and it was on a heavy pitch so that might have had something to do with it....
    Off to training now:mad::mad:


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    #143
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Lat pulldown:
    50kg x10
    80kg x8
    100kg x10
    100kg x10
    100kg x10
    100kg x10







    Rear row:
    50kg x5
    100kg x8
    100kg x8
    100kg x8
    100kg x8







    low row:
    100kg x8
    100kg x8
    100kg x10
    100kg x10








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








    Tricep pushdown:
    20kg x10
    30kg x15
    30kg x15


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    #144
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x10
    60kg x5
    60kg x5
    60kg x5
    60kg x5
    60kg x5
    70kg x5
    70kg x5
    70kg x5
    70kg x5
    70kg x5








    Coan week 2





    Deadlift:
    60kg x10
    100kg x5
    140kg x3
    180kg x2
    200kg x1
    230kg x2










    Speed deads: 90 sec between sets
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3
    185kg x3








    Axle bar deadlift
    80kg x10
    120kg x5
    140kg x5
    160kg x3









    Circuit: done for 3 sets

    Axle bar stiff leg deads 125kg x8

    Bent over row: 65kg x8

    Reverse grip pulldowns: 65kg x8

    Good mornings 65kg x8






    Deadlift was good today,the 230 X2 moved fast. Speed pulls were ok, i like the 90 seconds between sets ,gets them out of the way quickly.


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    #145
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Crosstrainer 15 mins




    Pulley row:
    20kg x10
    30kg x10
    50kg x5
    55kg x5
    55kg x5
    55kg x5







    low row:
    100kg x8
    100kg x8
    100kg x10
    100kg x10








    Face pulls:
    10kg x15
    10kg x15
    10kg x15
    10kg x15








    Pull thru's
    20kg x15
    20kg x15
    20kg x15
    20kg x15






    Bicep curls :
    18kg D'Bells 3x10





    Crosstrainer 15mins


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    #146
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Bench:
    bar x10
    60kg x7
    80kg x2
    100kg x1
    115kg x2
    115kg x2
    115kg x2
    115kg x2
    115kg x2
    100kg +chains x2
    100kg +chains x2







    Incline bench
    90kg x3
    100kg x3
    100kg x3
    100kg x3







    Cable flyes:
    15kg x8
    15kg x8
    15kg x8







    Band pulls:
    3x15


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    #147
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Squat:
    60kg x7
    100kg x5
    140kg x2
    170kg x1
    190kg x1
    205kg x3
    *drop sets* no rest between sets
    170kg x3
    150kg x3
    130kg x3
    110kg x3
    100kg x3






    Weighted crunches with plate held at arms length
    20kg x12
    20kg x12
    20kg x12







    HORRILBE session today...
    I was hoping to get 205x5 ,but it just was'nt going to happen today.
    It was one of those days where even 60kg felt heavy, even my form was terrible:mad:


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    #148
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Light bench:
    bar x10
    40kg x10
    65kg x5
    65kg x5
    65kg x5
    65kg x5
    65kg x5
    65kg x5
    65kg x5
    65kg x5








    Lat pulldown:
    50kg x10
    80kg x8
    100kg x10
    100kg x10
    100kg x10
    100kg x10








    Rear row:
    50kg x5
    100kg x8
    100kg x8
    100kg x8









    low row:
    100kg x8
    100kg x8
    100kg x10
    100kg x10
    100kg x10
    100kg x10









    Rolling dumbbell extensions:
    14kg x10
    14kg x10
    14kg x10








    Tricep pushdown:
    20kg x10
    30kg x10
    40kg x10
    40kg x10


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    #149
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Military press:
    bar x10
    40kg x10
    60kg x5
    60kg x5
    60kg x5








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









    Face pulls:
    10kg x12
    10kg x12
    10kg x12
    10kg x12







    Tricep pushdown:
    20kg x10
    30kg x10
    30kg x10
    30kg x10







    Bicep curls :
    18kg D'Bells 3x12


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    #150
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Coan week 3





    Deadlift:
    60kg x10
    100kg x5
    140kg x3
    180kg x2
    220kg x1
    245kg x2










    Speed deads: 90 sec between sets
    200kg x3
    200kg x3
    200kg x3
    200kg x3
    200kg x3
    200kg x3









    Circuit: done for 3 sets

    Axle bar stiff leg deads 130kg x8

    Bent over row: 75kg x8

    Reverse grip pulldowns: 75kg x8

    Good mornings 80kg x8


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    #151
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    Speed deads with 200kg - gotta love this guy :D


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