VIS is my log.

VIS VIRES

Pavel66 wrote: »

Speed deads with 200kg - gotta love this guy

215 on the speed pulls next week,dont know how quick they'll move:P

VIS VIRES

Bench:
bar x12
60kg x5
80kg x2
100kg 1
117.5 x2
117.5 x2
117.5 x1
117.5 x1
117.5 x1







Incline bench:
60kg x5
100kg x3
100kg x3
100kg x3






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




Not the best of days today, my arms were very sore (shoulder/biceps). They've been sore for a while now but are definitely getting worse. Still managed to hit a PR though so its not all bad..

VIS VIRES

Squat:
60kg x7
100kg x5
140kg x3
180kg x3
180kg x3
180kg x3
180kg x5




Didnt do much today, pre season is in full swing now,so i didnt want to push anything today. I had a game at the weekend, training tonight, match on thursday and sunday....

VIS VIRES

Light bench:
bar x15
40kg x5
65kg x5
65kg x5
65kg x5
65kg x5
65kg x5
65kg x5
65kg x5
65kg x5







Lat pulldown:
50kg x10
80kg x8
100kg x10
110kg x8
110kg x8
110kg x8








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 x12
14kg x12
14kg x12








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

VIS VIRES

Coan week 4





Deadlift:
60kg x10
100kg x5
140kg x3
180kg x2
200kg x1
230kg x1
260kg x2 easy PR










Speed deads: 90 sec between sets
215kg x3
215kg x3
215kg x3
215kg x3
215kg x3






Circuit: done for 3 sets

Axle bar stiff leg deads 135kg x8

Bent over row: 75kg x8

Reverse grip pulldowns: 80kg x8

Good mornings: 90kg x8

_JOE_

The 215kg speed deads moved like 60kg! The 260kg 1x2 flew up too!

VIS VIRES

_JOE_ wrote: »

The 215kg speed deads moved like 60kg! The 260kg 1x2 flew up too!

I wouldn't go that far:P

Hanley

JERK!!!

Sick pulling ya little freak.

VIS VIRES

Log press

yoke 20m walks 200kg

Axle bar deadlift worked up to 200kg

1 arm DB press

Sled pull

Farmers walk 70kg in each hand


Then i got picked up from the gym and went straight to my football match. Played the full 90 mins too...
Wrecked now. Time to eat...

Magic Eight Ball

This log never fails to make me feel weak. Savage lifting man.

VIS VIRES

Bench:
bar x12
60kg x7
80kg x2
100kg x1
110kg x1
120kg x2
120kg x1 (missed second rep at lockout)






Board press:
100kg x5
110kg x2
110kg x2
120kg x2






Bench:
100kg + chains x3
95kg + chains x3
95kg + chains x3





Band pulls 3x15

Pavel66

120 x 2 - very impressive :cool:

VIS VIRES

Squat:
60kg x7
100kg x5
140kg x3
180kg x1
190kg x1
200kg x5







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

VIS VIRES

Bench:
bar x10
40kg x5
60kg x5
70kg x5
70kg x5
70kg x5
70kg x5






Paused board press:
100kg x5
100kg x5
100kg x5
100kg x5






Lat pulldown:
50kg x10
80kg x8
100kg x8
110kg x8
110kg x8








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








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








Rolling dumbbell extensions:
14kg x10
16kg x10
18kg x10
20kg x10






Tate press:
20kg x10
20kg x10







Tricep pushdown:
40kg x10
40kg x10
40kg x10
40kg x10

Kev M

What are these rear and low rows you speak of?? BB row just pulling to a different level?

VIS VIRES

Kev M wrote: »

What are these rear and low rows you speak of?? BB row just pulling to a different level?

Both are plate loaded machines..

VIS VIRES

log press:


log x10
50kg x5
60kg x3
70kg x3
80kg x2
90kg x1






one arm press;
30kg x3 each side
40kg x1 each side






20kg plate raises
x10
x10
x10
x10






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





Bicep curls:
40kg 3x10





DB curls s/s with hammer curls
12kg x12 12kg x12
12kg x12 12kg x12
12kg x12 12kg x12

VIS VIRES

Coan week 5





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









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





Axle bar power shrugs:
165kg x5
165kg x5
165kg x5





Circuit: done for 3 sets

Axle bar stiff leg deads 145kg x5

Bent over row: 80kg x5

Reverse grip pulldowns: 85kg x5

Good mornings: 100kg x5

VIS VIRES

Bench:
bar x10
60kg x7
80kg x3
100kg x3
110kg x4
110kg x4
110kg x4







Board press:
115kg x2
120kg x2
120kg x2







Bench:
100kg +chains x3
100kg +chains x3
100kg +chains x3







Pulley row:
50kg x10
60kg x8
60kg x8
60kg x8

VIS VIRES

Squat:
bar x10
60kg x7
100kg x5
140kg x2
170kg x1
180kg x1
200kg x6 PR







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

podge57

VIS VIRES wrote: »

Squat:
200kg x6 PR

Awesome PR - your progress since the single lifts in Jan. has been insane!!

VIS VIRES

podge57 wrote: »

Awesome PR - your progress since the single lifts in Jan. has been insane!!

Thanks man..
I just had a look back at what my best lifts were this time last year.
SQ: 150kg x7 BE: 95 x6 DL 192.5 x6 so cant really complain with the progress ive made..(although if you ask anybody that trains with me they'll tell you i do.....alot:p)

VIS VIRES

Bench:
bar x10
40kg x5
60kg x5
70kg x5
70kg x5
70kg x5
70kg x5
70kg x5








Rolling dumbbell extensions:
16kg x10
20kg x10
20kg x10








Rope tricep pushdown:
25kg x15
25kg x15
25kg x15
25kg x15








DB curls s/s with hammer curls
12kg x12 12kg x12
12kg x12 12kg x12
12kg x12 12kg x12
12kg x12 12kg x12






I think all the lifting and playing football over the last while is starting to catch up with me, so i took it easy today. I'll probably do another light day tomorrow, then coan on friday... Its our first game of the season on the weekend too, so i hope to be in good shape to play...:cool:

VIS VIRES

log press:


log x10
50kg x5
60kg x5
70kg x5
80kg x5







one arm press;
35kg x3 each side
35kg x3 each side
35kg x3 each side







DB curls s/s with hammer curls
12kg x12 12kg x12
12kg x12 12kg x12
12kg x12 12kg x12

VIS VIRES

Coan week 6





Deadlift:
60kg x10
100kg x5
140kg x3
180kg x2
200kg x1
230kg x1
250kg x2









Speed deads: 120 sec between sets
200kg x3
200kg x3
200kg x3







Axle bar power shrugs:
175kg x5
175kg x5
175kg x5







Axle bar stiff leg deads
155kg x5
155kg x5
155kg x5








Bent over row:
90kg x5
90kg x5
90kg x5







Reverse grip pulldowns:
90kg x5
90kg x5
90kg x5







Good mornings:
120kg x5
120kg x5
120kg x5

Pavel66

2 minute rests between sets of speed pulls - what a girl...

VIS VIRES

Bench:
bar x10
60kg x7
80kg x3
100kg x2
110kg x5 PR
110kg x5
110kg x3
110kg x3
110kg x3





Incline bench:
80kg x6
85kg x6
90kg x6




I wasn't going to train today because i played two matches over the weekend and really didn't feel like doing anything at all, but i got talked in to it..
I'm glad i went now though, after getting a PR on the bench. It looks like its moving in the right direction now....finally!!!!
I was going to squat tomorrow, but i got a sore kick on the knee yesterday and its a pretty nicely bruised today so i dont know if i'll be able to....

VIS VIRES

Squat:
bar x10
60kg x7
100kg x5
140kg x2
170kg x1
190kg x1
205kg x6 PR





I don't know where that PR came from today. I've been limping around since sunday with a sore knee. All the warm up sets felt crap, then i got under the 205 and just woke up. I said i do a double but just kept going, the last rep was a grinder but i'll take that every week...

VIS VIRES

Bench:
bar x10
40kg x5
60kg x5
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3









Lat pulldown:
50kg x10
80kg x8
100kg x8
130kg x6
130kg x6
130kg x6









Rear row:
50kg x5
100kg x8
100kg x8
130kg x6
130kg x6








low row:
100kg x10
100kg x10
130kg x6
130kg x6










Rolling dumbbell extensions:
20kg x10
22kg x10
22kg x10








Rope tricep pushdown:
20kg x15
20kg x15
20kg x15
20kg x15
40kg x10

VIS VIRES

log press:


log x10
50kg x5
60kg x3
70kg x3
80kg x3
80kg x6








one arm press;
30kg x3 each side
35kg x3 each side








Machine shoulder press;
50kg x10
100kg x8
100kg x8
100kg x8







Cable Preacher curl
25kg x10
25kg x10
30kg x8
40kg x8







Bicep curls :
18kg D'Bells 3x10