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WHIP IT!'s Built Like A Badass...

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  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Saturday Dec 14

    GAA Pre-season, Day 2

    Fitness Tests

    Push-Ups (how many in a minute): 58 (strict form)
    Burpess (how many in a minute): 22
    ~90m Sprint: 12.0
    ~1800m Run: 8:47

    Tough day for it - would expect to find plenty of time on the long run in a few weeks assuming it's not such a horrible morning!


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Tuesday Dec 17 (Part I)

    1) Barbell Squat
    Empty Bar x 10
    60kg x 5
    80kg x 3
    100kg x 3
    120kg x 3
    130kg x 3
    135kg x 3
    140kg x 3
    145kg x 3
    150kg x 3

    2) Weighted Dips (+30kg)
    5x5

    3) Weighted Pull Ups (+15kg)
    5x5

    4) Heavy EzCurl bar Curls
    x 10 x 8 x 5


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Tuesday Dec 17 (Part II)

    GAA Pre-season - Day 3

    Circuit training: Two times thru x 2 mins each - Stations: DB Shoulder Press-DB Row-DB Front Raise; Med Ball Slams-Med Ball Throws; Decline Press Ups-Tricep Dips-Incline Press Ups; Glute Raises-Back Extensions-Supermans; Plank Press Ups-Mountain Climbers-Thrusters; Jump Squats-Split Squats-Burpees.

    It's two mins each station, as opposed to two mins each exercise by the way!

    Murder... gonna eat like a mad hoor now til bedtime!


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Saturday Dec 21

    1) Deadlift

    (*hook grip*)
    60kg x 7
    80kg x 3
    100kg x 3
    120kg x 3
    (*mixed grip + straps*)
    130kg x 3
    140kg x 3
    150kg x 3
    160kg x 3
    160kg x 3
    165kg x 3
    165kg x 3
    170kg x 3

    Happy with this, felt strong and enjoyed it. Think form is really improved too.



    2) BB Lunges
    50kg 3 x 5

    3) Incline DB Presses
    Few warm-up sets then
    36kg 5 x 5

    ... then this happened...

    4) Dips +50kg DB + 1 Chain
    Trainer in the gym was telling me his pal knocked out five of these yesterday so I had to have a go... Got four! Happy enough, was a bit of fun :pac:



    5) Weighted Chins (+25kg) 5 x 5


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Monday Dec 23

    GAA Preseason - Day 5 (missed Day 4 as was in work)


    Short, sharp session including mainly interval sprints and plyometric work... short but tough!


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  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Tuesday Dec 24

    1) DB Bench Press
    16kg x 5
    22kg x 3
    30kg x 3
    36kg x 3
    40kg x 3
    44kg x 3
    46kg - 3x3

    2) Barbell Rows - 5x5

    3) Heavy BB Curls - 5x5

    4) Weighted Dips - +50kg DB & 1 Chain
    Managed 5 & three-quarters this time... was sooo close to 6!

    ********
    Happy Holidays, e'erybody... :)


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Wednesday December 25

    Had a little lung-opener this morning...

    11545804963_0c2f130b48_n.jpg
    Slade Valley Christmas morning run by burgomeister08, on Flickr


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    :(:(:(:(:(

    Ohhhhh, the painnn!

    11587796335_84fcb09d3f.jpg
    1528497_10151966256648409_1990358272_n by burgomeister08, on Flickr


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    "Merry New Year!"

    Thursday Jan 2


    1) BB Squat
    Empty Bar x 10
    60kg x 5
    80kg x 5
    100kg x 5
    120kg x 5
    125kg x 5
    130kg x 5
    135kg x 5
    140kg x 3 (no excuses, I pussy'd out)

    2) Weighted Pull-Ups (+15kg) 5 x 5

    3) Weighted Dips (+36kg) 5 x 5

    4) DB Bicep Curls 5 x 5


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Saturday January 4

    GAA Preseason - Day 6


    Good stiff hour of running drills, intervals with some core work and plyometric work thrown in... tough going... burpees are definitely proof the devil is alive and well...


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  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Tuesday January 8

    GAA Preseason - Day 8

    Circuit Training - six stations:
    Tuck Jumps, Star Jumps, Jumping Jacks; Med Ball Burpees, Med Ball tucks, Med Ball twists; Inclined Push Press up, Decline Press up, Mountain Climbers; Split squats (one foot raised), squat jumps onto step; Heavy Bag work; Kettlebell lift clean and press.

    Two times thru the circuit - two mins each station the first time and one minute each station the second time... tough but manageable.

    Will miss Thursday night's session which takes place on the pitch as am working but will get a gym session in either Thursday AM or Friday AM. Then pitch session on Saturday morning.


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Saturday January 11

    GAA Preseason - Day 9 (missed day 8!)


    Hard running session in heavy ground. Sprints, interval work, plyometrics and finished with more shuttle sprints - hard hour's work. Lungs are burning now!


  • Registered Users Posts: 995 ✭✭✭Hammar


    Jesus man, your club were back training Dec 12th!!!!!!
    Does your league/Championship start early??


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Hammar wrote: »
    Jesus man, your club were back training Dec 12th!!!!!!
    Does your league/Championship start early??

    No. New manager, he's quite old school! :D


  • Registered Users Posts: 24,624 ✭✭✭✭Alf Veedersane


    WHIP IT! wrote: »
    No. New manager, he's quite old school! :D

    Dunno...there seems to be more variety than what I'd call old school. Laps followed by more laps with a warm down of even more laps is proper old school :D


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Dunno...there seems to be more variety than what I'd call old school. Laps followed by more laps with a warm down of even more laps is proper old school :D

    Sorry, by 'old school', I meant 'a bit of a psycho'! :D


  • Registered Users Posts: 24,624 ✭✭✭✭Alf Veedersane


    I was thinking. Once upon a time, a GAA manager would be referred to as "one a dem gays" just for using the word 'plyometrics'. :D


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Monday January 2013

    Warm-up
    : Stretchy stretches and some work on the olllll hip

    1) BB Squat
    Empty Bar x 10
    60kg x 5
    80kg x 5
    100kg x 5
    120kg x 5
    125kg x 5
    130kg x 5
    130kg x 5
    135kg x 5

    2) Weighted Dips (+36kg) 5 x 5

    3) Weighted Pull-Ups (+15kg) 5 x 5

    4) Readymoney Bonus Squat Round!

    100kg x 12 - felt like I'd been for a sprint after this! Out of breath!


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Tuesday Jan 14 (Part I)

    1) Foamrolling and mobility Work
    A good 40 mins of foamrolling, bandwork, sliothar-balling, mobility work and stretching.

    2) Bench Press
    Empty Bar x 12
    50kg x 5
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5
    95kg x 5
    100kg x 5

    Bench really needs work. This was tough - it's way off where I want it to be right now.

    3) BB Rows 5 x 5

    4) Bicep Curls 3 x 10

    *******

    Tuesday Jan 14 (Part II)

    GAA Preason - Day 10


    A very tough, intense hour of various running drills, short-sharp work, interval runs and plyometric and core-type work... this was tough - I'll feel it in the morning!


  • Registered Users Posts: 24,624 ✭✭✭✭Alf Veedersane


    WHIP IT! wrote: »
    Bench really needs work. This was tough - it's way off where I want it to be right now.

    Give yourself a break. It's your first barbell bench pressing since the 10th of December and first time doing any sort of benching since Christmas Eve.

    I know you've been doing dips as well but there's not been enough working of the muscles you need for benching to expect a big jump from your last day bB benching when you stopped at 95.

    It was an improvement. You got back into triple figures for a set of 5 on the bench. Build on that.


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  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Give yourself a break. It's your first barbell bench pressing since the 10th of December and first time doing any sort of benching since Christmas Eve.

    I know you've been doing dips as well but there's not been enough working of the muscles you need for benching to expect a big jump from your last day bB benching when you stopped at 95.

    It was an improvement. You got back into triple figures for a set of 5 on the bench. Build on that.

    Ah c'mere, you're right, absolutely... I'm not so much annoyed with the numbers as much as I'm just annoyed I've neglected it this much... it's been hard not to, back GAA training so that's probably been costing me a session a week in the gym...

    Better planning needed, that's all...


  • Registered Users Posts: 12,169 ✭✭✭✭Sangre


    Are you training in AM and PM some days? How do you find it?


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Sangre wrote: »
    Are you training in AM and PM some days? How do you find it?

    I only do it every now and then when I'm tight for time. It's ok, but not ideal. I also only do it on days off work so it's not like I'm up at crack of dawn, gym then work for 8/9 hours then off to training. I can usually rest and get a good dinner in in between sessions.

    They're also usually different sessions - weights in the early session and GAA training that evening.

    I'm wrecked today though, stiff all over...


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Wednesday January 15

    Recovery


    Foamrolled.. stretched... sliothared... bandwork...

    Concentrating on main problem areas - ie, hips and shoulders... legs were tender after Monday and Tuesday's work though...

    Jacuzzi x 30mins along with a good oul chat with a coupla pals!


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Think I threw this up before, but it's worth a look... this is the general 'gist' of what I'd follow when having a foamrolling 'Recovery' session or warm up...

    Joe DeFranco's 'Limber 11'


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Friday January 17

    1) Deadlift

    Empty Bar x 10
    60kg x 5
    100kg x 3
    120kg x 3
    140kg x 2
    160kg x 1
    170kg x 1
    180kg x 1
    190kg x 1

    2) Inclined Bench Press
    60kg 3 x 5
    70kg 3 x 5

    3) Chin Ups
    4 x 10
    1 x 8 (what a pussy)

    *****

    I know Alf is going to give out to me again, and he's probably right, but I'm disappointed with the Deadlift. Expected to get up around 200kg but 190 was a struggle.... add it to the list of things I've been neglecting!


  • Registered Users Posts: 24,624 ✭✭✭✭Alf Veedersane


    WHIP IT! wrote: »
    I know Alf is going to give out to me again, and he's probably right, but I'm disappointed with the Deadlift. Expected to get up around 200kg but 190 was a struggle.... add it to the list of things I've been neglecting!

    alf.jpg


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Sunday January 19

    GAA Preseason - Day 12 (missed Day 11, working)


    Had a guest trainer in for a session today and it was tough but very, very good.

    Good, quick dynamic warm-up which had the heart-rate going. Short-sided ball drills; an attacker v defender 2v1 drill that nearly made me cry then five-on-five games followed by 10-on-10...

    Enjoyable but fun. My lats are screaming at me today after Friday's session.


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Tuesday Jan 21
    Had some stuff to do before work that popped up out of nowhere so that cost me an hour in the gym today. So, with just 40mins to spare, I thought I'd see how many Squats I could do with just my bodyweight on the bar...

    Went like this...

    1) Barbell Squat
    BW x 10
    Empty Bar x 10
    50kg x 12
    60kg x 10
    75kg x 8
    85kg (BW) x 30 - was really happy with this! I said beforehand I'd be happy to get 20. When I got to 20 I thought I could squeeze another five out of it and same story when I got to 25... was whipped after it! Fun though...

    Might see what I can get on the Bench Press tomorrow...


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  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Wednesday Jan 22

    Warm-up:
    Fair bit of foamrolling and stretching, working on the usual trouble areas. Some bandwork followed by five slow, controlled push-ups.

    1) Bench Press - having a go at benching my bodyweight for as many reps as possible
    Empty Bar x 12
    40kg x 10
    50kg x 8
    60kg x 8
    72.5kg x 5
    85kg (BW) x 10 - just a pissy, cowardly, uncommitted, crap set. Hated it and it hated me...
    85kg (BW) x 12 - much better...

    2) Barbell Rows
    60kg - 3 x 10

    3) DB Curls
    12.5kg x 5 each
    15kg x 5 each
    17.5kg x 5 each
    22kg x 5 each
    22kg x 5 each
    22kg x 10

    4) Push ups (on DBs) x 50


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