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

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Sangre wrote: »

Is that 30 straight chins? Impressive if so.

Sorry Sangre, I've just seen this. Yep, a set of 30... I don't go down to full arm length so that's possibly cheating!

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Sunday Feb 23

First League game of the season and a comfortable win against an understrength opposition. Played 45 mins, put in a good shift and felt good. Few aches and pains now but tomorrow is all about recovery, stretching and shoulder rehab.

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Monday February 24

Recovery Session

Foamrolled, stretched, worked on mobility, worked on tight hamstring, worked on tight hip, squished things into sore shoulder...

Then went Hanley style on the shoulder x 3
Scap Pull Ups x 10
Band Pullaparts x 10 (palms down)
Band Pullaparts x 10 (palms up)
Seated DB Power Clean x 10

Feelin' Fine...

Hanley

Didn't you have a sore shoulder that went away when you started doing that stuff? And then came back when you stopped...?

.,.
-

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Hanley wrote: »

Didn't you have a sore shoulder that went away when you started doing that stuff? And then came back when you stopped...?

.,.
-

https://www.youtube.com/watch?v=Z1bbxzoG5Ek

It cleared up fine in the first shoulder... then moved over to the other!

Sangre

WHIP IT! wrote: »

Sorry Sangre, I've just seen this. Yep, a set of 30... I don't go down to full arm length so that's possibly cheating!

...Possibly? :pac:

Still impressive though!

The problem with non-full ROM I find is not that they're 'cheating' but that its very hard to track improved progress over the weeks as your ROM can vary between reps or sets, especially if banging out loads.

WHIP IT!

Sangre wrote: »

...Possibly? :pac:

Still impressive though!

The problem with non-full ROM I find is not that they're 'cheating' but that its very hard to track improved progress over the weeks as your ROM can vary between reps or sets, especially if banging out loads.

Yeah your post has made me think I must say... for some reason, when I do Pull Ups I always do em full arm length... but chin ups I prob do about half the ROM... next time they're in a session I'll see how many full-arm ones I can do... then I'll come on here and lie about it

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WHIP IT! wrote: »

Monday February 24

Recovery Session

Foamrolled, stretched, worked on mobility, worked on tight hamstring, worked on tight hip, squished things into sore shoulder...

Then went Hanley style on the shoulder x 3
Scap Pull Ups x 10
Band Pullaparts x 10 (palms down)
Band Pullaparts x 10 (palms up)
Seated DB Power Clean x 10

Feelin' Fine...

Tuesday February 25

Pretty much identical session as above. Can already feel the various aches n pains getting better.... threw in about 6/8 gentle lengths of the pool and a nice jacuzzi afterward...

Feelin' even Finer!

WHIP IT!

Wednesday Feb 26

Warm-up: Lotsa foamrolling, stretching and sliotharballing, lunges, BW squats etc etc...

Followed by three sets of Hanley's shoulder circuit:
Scap Pulls x 10
Band Pullaparts (palms down) x 10
Band Pullaparts (palms up) x 10
Seated DB Cleans x 10

1) BB Squat
Empty Bar x 10
50kg x 10
70kg x 10
then...
85kg (~Bodyweight) 10 x 10 with 90 secs rest in between sets.

2) One-mile Run, 6:48 - not bad at all...

Then this happened... we got a new toy!


Prowler by burgomeister08, on Flickr

So I gave her a go - threw 50kg on there, there's about 13yds of room to work with so once up and back let's say is ~25yds... did five of em... the low position on the front handle is tough, brah!

Alf Veedersane

WHIP IT! wrote: »

1) BB Squat
85kg (~Bodyweight) 10 x 10 with 90 secs rest in between sets.

Did that recently.

Had DOMS like I haven't had in my legs in a long time.

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Alf Veedersane wrote: »

Did that recently.

Had DOMS like I haven't had in my legs in a long time.

Yeah it was tough alright but Squat is strong at the minute so I was confident I could get through it... it's funny, it went exactly like the time I did 10x10 on the bench press... after about three sets I felt there was no way I'd get through it but then you kinda get a second wind around Set 5/6 and it goes ok from there...

Alf Veedersane

WHIP IT! wrote: »

Yeah it was tough alright but Squat is strong at the minute so I was confident I could get through it... it's funny, it went exactly like the time I did 10x10 on the bench press... after about three sets I felt there was no way I'd get through it but then you kinda get a second wind around Set 5/6 and it goes ok from there...

I didn't think I wouldn't get through it.

Partly because I didn't really intend doing 10 sets until I got to #5.

I just didn't expect the adductor DOMS I had for the 2 days after

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Thursday Feb 28

GAA Training - good stiff session, plenty of hard work, plyometrics and ballwork... just what I needed for all these DOMS that Alf jinxed me with!!

Recovery session tmw - No match or training this wknd.

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Friday Feb 28

Recovery Day - foamrolling, stretching, mobility work, sliotharing...

Followed by H's Shoulder Circuit x 3
Scap Pulls x 10
Band Pullaparts (palms down) x 10
Band Pullaparts (palms up) x 10
Seated DB Power Cleans x 10

Few minutes in an annoyingly crowded sauna, shave, shower and off!

WHIP IT!

Tuesday March 4 2014

Warm-up: Foamrolling, stretching, sliotharing, some bodyweight stuff..

1) Barbell Squat
Warm-up Sets
Empty Bar x 10
50kg x 10
70kg x 10

Work Sets
85kg (~bodyweight) 9 x 10 with strict 75 secs in between sets
+ 1 x 12 - threw in an extra two reps on the last set because I was day-dreaming and accidentally rested 10 seconds longer than I meant to.

2) Prowler Pushes
Prowler + 50kg plates: 25-yard 'round-trip' x 5
Great craic!

WHIP IT!

Friday March 7

Warm-up: Foamrolling, stretching, bandwork, Scap Pulls ups, sliotharing - the lot!

1) Bench Press
Warm Up
Empty Bar x 10
40kg x 10

Work Sets
50kg 10 x 10 with strict 90 secs rest in between sets.

First time Benching - or doing any upper body work - in two weeks so happy enough. Shoulder felt ok, li'l bit ouchy but wayyy better than this time two weeks' ago. It wasn't very taxing I must admit, but patience patience patience n all that...

2) SUPERSET
Tricep Pushdowns 5 x 10
with
EZbar Curls 5 x 10

3) Prowler Pushes (love that thing!)
Prowler + 30kg, 25yd 'round trip' x 3

WHIP IT!

Tuesday March 11

GAA Training

Good stiff 45 mins or so running drills, varying distances, intervals, shuttles etc...

About 30 mins of high-tempo backs-v-forwards with no breaks..

Tough, simple, intense session... just how I like em

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Wednesday March 12

Warm-up: allllllll the foamrolling, stretching, bandwork, bodyweight work and sliotharballing a growing boy needs... along with 10 Scap Pull-ups...

1) Bench Press
Warm-up Sets:
Empty Bar x 10
40kg x 10

Work Sets - strict 75 secs in between each set
50kg 5 x 10
55kg 5 x 10

2) SUPERSET
Tricep Pushdowns 5 x 10
with
Barbell Curls 5 x 10

3) Push Ups x 20 - all I could manage!

*****

Good session, enjoyed this... nice 10 mins in the jacuzzi afterward, shower, shave n off to the day-job... Bench felt good but last two sets were tough... still, shoulder feeling stronger and not as many aches n pains...

WHIP IT!

Friday March 14

Recovery Session - all singing, all dancing, all foamrolling, all stretching, all mobility, all bandwork, all sliotharing session...

Followed by a soak and a sauna...

WHIP IT!

Sunday March 16

1) Bench Press
Empty Bar x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 3
90kg x 3
95kg x 3

2) Tricep Pushdowns x loadzzzz

3) French Press 3x10

4) Bicep Curls x even more loadzzzz

WHIP IT!

Tuesday March 18

GAA Training

Good stiff hour of running drills. Short, sharp stuff working on directional changes etc etc...

Friendly match tonight, 8.30...

WHIP IT!

Sunday April 20

First time in gym in a month - been stuck up an attic conversion, long story... have kept up the GAA training in meantime but have lost a lot of shape so back to work we go...

1) BB Squat
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10

2) Bench Press
50kg x 10
55kg x 10
60kg x 10
70kg x 10
80kg x 10

3) Superset x 3
Pull ups x 5
with
Chin Ups x 5

4) BB Curls x 10

5) Hammer Curls x 10

6) Tricep Pushdowns 3 x 10

All took exactly an hour... back on track properly in next fortnight...

WHIP IT!

Saturday May 3

1) BB Squat
Empty Bar x 10
60kg x 10
80kg x 5
100kg x 5
110kg x 5
120kg x 5
120kg x 5
125kg x 5

2) Dips 5 x 10

3) Pull Ups 5 x 5

4) BB Curls 5 x 5

WHIP IT!

Sunday May 4

This morning's workout involved a quick warm-up, 20 minutes of hard prowler work with very little rest, a quick visit to the cold shower (still clothed) to stave off the feeling of faintness.... all followed by a large slice of humble pie...

Boy, nothing like 8.0am prowler sprints to show ya just how much you've neglected your work over the past few weeks...

Next ball, next ball, next ball...

WHIP IT!

Monday May 4

GAA Training - fitness session, solid hour of various running drills with some body weight upper/lower-body work thrown in

Tuesday May 5

Warm-up: tough 40+ min spinning class. First one in a while, enjoyed it.

1) Bench Press
Empty Bar x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 5
90kg x 5
92.5kg x 3

2) Barbell Rows 5 x 5

3) Ez Bar Curls 5 x 5

4) Diamond Push Ups 3 x 10

WHIP IT!

Friday May 9

Today's session took place in the palace that is Southside Strength & Fitness. Class place, would recommend if to anyone.

Warm-up: foamrolling etc etc.. bodyweight squats, lunges... few scap pull-ups... was keen to get started to be honest, had actually never used bumper plates before - such a Noob

1) Deadlift
Hadn't DL'd in in a while so was curious...

(hook grip)
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 3
(mixed grip + straps)
150kg x 3
160kg x 1
170kg x 1
180kg x 1

This was a struggle, form was just ok but it felt like 280kg to be honest. As always, the vid seems to make it look easier than it felt!

2) BB Lunges
50kg 5 x 5 (man I could feel this in the ass cheeks!)

3) Inclined Bench Press
Empty Bar x 10
40kg x 5
50kg x 5
60kg 3 x 5
62.5kg x 5
65kg x 5
Very happy with this, weights are nothing phenomenal but felt strong and shoulders felt good.

4) Weighted Chin Ups 5 x 5(ish!)
Started off with a big huge 'everyone look at me' chain... ended with a couple of small, girly 'please don't look at me, I'm weak' chains...

WHIP IT!

How could I forget?!

5) Prowler Sprints

20-yard runs - Prowler + 40kg, 10 yards up (low handle), 10 yards back (uprights) x 5 with strict 30 seconds rest in between.

Didn't almost faint like Sunday. Yay!

WHIP IT!

WHIP IT! wrote: »

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

Flippin' hell, had I really not deadlifted since Jan 17?? :eek:

Idiot...

Hanley

WHIP IT! wrote: »

Flippin' hell, had I really not deadlifted since Jan 17?? :eek:

Idiot...

That knowledge bomb I dropped on you obviously destroyed the target...

WHIP IT!

Hanley wrote: »

That knowledge bomb I dropped on you obviously destroyed the target...

You ruined me, H.... ruined me!!

:pac: