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

Alf Veedersane

ninamc wrote: »

That's a lot of work...

Very charitable to not add "for a change"

All jokes aside, kudos on the AMRAP set at 130!!

WHIP IT!

Alf Veedersane wrote: »

Very charitable to not add "for a change"

All jokes aside, kudos on the AMRAP set at 130!!

What's AMRAP?

It actually looks like more volume than it is on paper. It was only really five sets on the Squat and Bench, I'd usually do a lot more.

ninamc

Maybe it was just the 130 x 15 looked loads to me on its own and then the 50 chin-ups. AMRAP, as many reps as possible.

WHIP IT! wrote: »

What's AMRAP?

It actually looks like more volume than it is on paper. It was only really five sets on the Squat and Bench, I'd usually do a lot more.

WHIP IT!

ninamc wrote: »

Maybe it was just the 130 x 15 looked loads to me on its own and then the 50 chin-ups. AMRAP, as many reps as possible.

The Chins really were the worst part of it! Shouldn't have started off with a set of 10. Will be 10x5 next time.

Alf Veedersane

WHIP IT! wrote: »

What's AMRAP?

It actually looks like more volume than it is on paper. It was only really five sets on the Squat and Bench, I'd usually do a lot more.

As many reps as possible.

WHIP IT!

Tuesday September 8

Wendler's Beyond 5-3-1

Week 1 - Day 2

Warm-up: Spectacularly forgot the foamroller again...

1) Medicine Ball Throws x 12 - was only supposed to be 10 but damn those things are fun!

2) Deadlift
Working off 1RM of 170kg, which translates to a Training Max (90%) of about 153kg

Empty Bar x 10
70kg x 3
90kg x 3
107.5kg (70%) x 3
122.5kg (80%) x 3
137.5kg (90%) x 5

https://www.youtube.com/watch?v=W3g6SXorwhM

3) Overhead Press
50kg 5 x 5 with strict 60 seconds between sets

4) Bicep Curls 3 x 10

5) Back Raises (Bodyweight) 3 x 15

6) Face Pulls x 100 (two sets of 50)

Alf Veedersane

WHIP IT! wrote: »

2) Deadlift
Working off 1RM of 170kg, which translates to a Training Max (90%) of about 153kg

Just curious as to why you dropped down to a 1RM of 170 when you're going to be basing this off a max that's 90% of your 1RM anyway?

WHIP IT!

Alf Veedersane wrote: »

Just curious as to why you dropped down to a 1RM of 170 when you're going to be basing this off a max that's 90% of your 1RM anyway?

Em, I think at the end of the Candito programme, I calculated by new 1Rm as 170 off my final set? Think so anyhoo!

Alf Veedersane

WHIP IT! wrote: »

Em, I think at the end of the Candito programme, I calculated by new 1Rm as 170 off my final set? Think so anyhoo!

Ah right. I just assumed that the 4 reps at 155 was all that was programmed because there was more there.

WHIP IT!

Alf Veedersane wrote: »

Ah right. I just assumed that the 4 reps at 155 was all that was programmed because there was more there.

I'm also trying to keep it manageable. The Deadlift gives me trouble. I can usually hold my form half decent until I get towards my RepMax and then I struggle... I actually struggled with the grip today which I was surprised at - will get the straps back out the next day!

Alf Veedersane

WHIP IT! wrote: »

I'm also trying to keep it manageable. The Deadlift gives me trouble. I can usually hold my form half decent until I get towards my RepMax and then I struggle... I actually struggled with the grip today which I was surprised at - will get the straps back out the next day!

I did wonder if it was just for form reasons but you've never seemed to have an issue in that regard.

WHIP IT!

Alf Veedersane wrote: »

I did wonder if it was just for form reasons but you've never seemed to have an issue in that regard.

I'll see how I get on as the programme gets going but a set of just five today doesn't suggest I've underestimated my 1RM to be honest... what you think?

Alf Veedersane

WHIP IT! wrote: »

I'll see how I get on as the programme gets going but a set of just five today doesn't suggest I've underestimated my 1RM to be honest... what you think?

You're asking the wrong person

But to me it looked solid and probably a couple more there. Was the 5 your max reps?

WHIP IT!

Alf Veedersane wrote: »

You're asking the wrong person

But to me it looked solid and probably a couple more there. Was the 5 your max reps?

Yeah but I do feel like the grip was giving way before the body, so to speak... I think with straps I could rep that about 8 times.

Alf Veedersane

I don't know how you deadlift with straps!

I just find them more off putting than anything

WHIP IT!

Saturday September 12

Wendler's Beyond 5-3-1

Week 1 - Day 3

1) Standing Long Jumps 3 x 5

2) BB Squat
107.5kg (75% of TM) 5 x 5 with 60 secs rest in between

3) Bench Press
75kg (70%) x 3
87.5kg (80%) x 3
97.5kg (90%) x 8 - definitely one more rep in there too

4) Chins Ups x 50 - 10; 10; 5; 5; 5; 5; 5; 5

5) Side Bends 2 x 25 each side

6) Tricep Pushdowns 3 x 25

WHIP IT!

Sunday September 13

1) Med Ball Slams x 15

2) Deadlift
115kg (75% TM) 5 x 3 with 60 secs rest

3) OH Press
20kg x 10
30kg x 10
40kg x 5
50kg x 3
60kg x 3
65kg x 4

4) BB Curls 3 x 10

5) Back Extensions 3 x 15

6) Face Pulls 2 x 50

WHIP IT!

Monday September 14

A big aspect of this programme is weightvest walking on your off days... What are people's views or experiences on them? Wendler seems to swear by them for conditioning...

The programme asks for 2-miles with added weight 3 days per week...

I usually walk my dog about 3.4miles so I did that today with 8kg added which was manageable but certainly worked up a sweat. It didn't seem to take any longer that usual but I feel like I set off at a brisker pace with the added weight in mind...

On Wednesday I think I'll up it to 10kg...

WHIP IT!

Tuesday September 15

Wendler's Beyond 5-3-1

Week 2 - Day 2

Warm-up: DeFranco's Limber 11

1) Box Jumps: 3 x 5 - a li'l higher than last week

2) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
95kg (65% TM) x 5
107.5kg (75%) x 5
122.5kg (85%) x 20

3) Bench Press
Empty Bar x 10
60kg x 5
70kg x 5
80kg (75% TM) 5 x 5 with 60 secs rests

4) Chin-Ups x 50
5; 5; 10; 5; 5; 10; 10

5) Side Bends 25kg plate, 2 x 25 each side

6) Tricep Pushdowns 3 x 25

WHIP IT!

Box Jumps x 5 vidjo!

https://www.youtube.com/watch?v=WMgrDbyk6gc

WHIP IT!

I actually thought this video didn't work!

122.5kg x 20 - this was as grind from the first rep to be honest... I never had the bar in a comfortable position so it was just ugly from the get-go.

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

Alf Veedersane

WHIP IT! wrote: »

Box Jumps x 5 vidjo!

https://www.youtube.com/watch?v=WMgrDbyk6gc

That 'box' looks like an accident waiting to happen. Hopefully you'll be filming it cos it'd probably be hilarious

WHIP IT!

Alf Veedersane wrote: »

That 'box' looks like an accident waiting to happen. Hopefully you'll be filming it cos it'd probably be hilarious

Literally, every single rep I say to myself... "you're gonna end up on one them Gym Fails compilations on YouTube, man..."

WHIP IT!

Wednesday September 16

1) Weightvest Walk
Pleasantly surprised to find out the walk I usually do with the dog that I thought was about 3.4/3.5 miles is actually 3.9!
Did that today with 10kg added in 58:07

2) Ball Striking
Moseyed on down the pitch with football in hand and practiced some kicking...
Six spots on the pitch, six shots from each spot... 31/36 - I would consider this the minimum acceptable return. Ideal conditions, relatively straight-forward efforts, so I'd be looking to improve on that next time out.

Alf Veedersane

From the lamh or from the ground?

WHIP IT!

Alf Veedersane wrote: »

From the lamh or from the ground?

"Only w*nkers and b*llixes kick frees from the hand"
- J Rabbitte Snr

Alf Veedersane

WHIP IT! wrote: »

"Only w*nkers and b*llixes kick frees from the hand"
- J Rabbitte Snr

He's right. You should try it from the ground next time.

WHIP IT!

Alf Veedersane wrote: »

He's right. You should try it from the ground next time.

God damn Alf...

Alf Veedersane

It's a travesty that so few seem to be willing/able to kick off the ground so was just curious. I just find it bemusing that teams rely on keepers to hit placed balls

WHIP IT!

Alf Veedersane wrote: »

It's a travesty that so few seem to be willing/able to kick off the ground so was just curious. I just find it bemusing that teams rely on keepers to hit placed balls

The game is all about running around and handpassing sideways these days, unfortunately. Not many Maurice Fitzgeralds or Ciaran McDonalds left...

WHIP IT!

Thursday September 17

Beyond 531 - Week 2, Day 3

Warm-up: DeFranco's Limber 11

1) Med Ball Throws x 12

2) Deadlift
100kg (65% TM) x 3
115kg (75%) x 3
130kg (85%) x 8

3) OH Press
50kg 5 x 5 with 60 secs rest

4) BB Curls 3 x 10

5) Back Extensions 3 x 15

7) Face Pulls 2 x 50

WHIP IT!

Deadlift 130kg x 8 Video

Really need to get the straps out, there was 4/5 more reps in there...

https://www.youtube.com/watch?v=KAaj_xA0GBo

ninamc

WHIP IT! wrote: »

Deadlift 130kg x 8 Video

Really need to get the straps out, there was 4/5 more reps in there...

https://www.youtube.com/watch?v=KAaj_xA0GBo

This is gonna sound really stupid, but what difference does straps make?

WHIP IT!

ninamc wrote: »

This is gonna sound really stupid, but what difference does straps make?

It just aids your grip. Like here, my grip failed before my 'strength' failed if you like. If I was wearing my lifting straps (which were conveniently located downstairs in my locker!) I think I definitely could have repped this 12 times...

Alf Veedersane

WHIP IT! wrote: »

Really need to get the straps out, there was 4/5 more reps in there...

Or just sort your grip out...

WHIP IT!

Alf Veedersane wrote: »

Or just sort your grip out...

Well that is really why I haven't used the straps at all lately... but then again, what the f*ck do I need a strong grip for?? ... apart from probably eventually strangling Alf!

Alf Veedersane

WHIP IT! wrote: »

Well that is really why I haven't used the straps at all lately... but then again, what the f*ck do I need a strong grip for?? ... apart from probably eventually strangling Alf!

Opening jam jars?

Ah no, I'm just coming from the point of view that I find they hinder me but if you're good with them, then that's what matters. Holding onto the bar after the last rep of your top set for a while (20-30s) might get a bit of grip work in though

ninamc

ninamc wrote: »

This is gonna sound really stupid, but what difference does straps make?

Just realised, the most stupid part of the question was the question.
"What difference does straps make". In a thread with Alf and WhipIt. Jesus Christ. I used to be kinda clever.

WHIP IT!

Friday September 18

Weightvest Walk plus 12kg - 3.9miles, 58 mins

Could defo 'feel' the extra weight today...

WHIP IT!

Sunday September 20

Week 3 - Day 1

1) Frog Jumps 3x5

2) Squat
107.5kg (75% TM) 5 x 5 with 60 secs rest

3) Bench Press
Empty Bar x 10
60kg x 5
70kg (65%) x 5
80kg (75%) x 5
92.5kg (~85%) x 10

4) Chin Ups 5 x 10

5) Side bends 2 x 25

6) Tricep Pushdowns 3 x 25

WHIP IT!

Monday September 21

Weightvest Walk - 3.9 miles, plus 12kg, 59 mins

WHIP IT!

Wednesday September 23

1) Med Ball Slams x 15

2) Deadlift
Empty Bar x 10
75kg x 3
100kg x 3
115kg (75% TM) 5 x 3 with 60 secs rest

3) OH Press
Empty Bar x 5
40kg x 5
50kg x 5
55kg x 8

4) BB Curls 3 x 10

5) Back Extensions 3 x 15

6) Face Pulls 2 x 50

Deadlift felt good today

WHIP IT!

Thursday September 24

Weightvest Walk - 3.9 miles plus 12kg

WHIP IT!

Friday September 25

Beyond 5 3 1 - Week 3, Day 3

1) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
95kg x 5
107.5kg (75% TM) x 5
122.5kg (85%) x 3
137.5kg (95%) x 8
(*vid to follow*)

2) Bench Press
80kg (75% TM) 5 x 5 with 60 secs rest

3) Chins Ups 5 x 10

4) SideBends 2 x 25 each side

5) Tricep Pushdowns 3 x25

6) Box Jumps 3 x 5

WHIP IT!

Squat: 137.5kg x 8

https://www.youtube.com/watch?v=FtHWlGQRru0

Alf Veedersane

WHIP IT! wrote: »

Squat: 137.5kg x 8

https://www.youtube.com/watch?v=FtHWlGQRru0

Did you wonder if he'd blocked most of the reps when you were going over to pick up the phone?

Nice squatting!

WHIP IT!

Alf Veedersane wrote: »

Did you wonder if he'd blocked most of the reps when you were going over to pick up the phone?

HaHa... nah, if he'd blocked a few of em I woulda put "137.5kg x 10" on the Log... perfect crime!

WHIP IT!

Wednesday September 30

Week 4 - Day 1

1) Med Ball Throws x 12

2) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
115kg (75% TM) x 3
130kg (85%) x 3
145kg (95%) x 12 (*straps*)

I was very happy with this. Deadlift felt strong and solid.

https://www.youtube.com/watch?v=UMxo0m3CTV0

2) Overhead Press
52.5kg 5 x 5 with 60 secs rest... this was too heavy, should have left it at 50kg...

3) BB Curls 42.5kg 3 x 10

4) Back Extensions 3 x 15

5) Face Pulls 2 x 50

WHIP IT!

Thursday October 1

Weightvest Walk - 3.9 miles plus 12kg, ~1 hour

WHIP IT!

Friday October 2

Wendler - Week 4, Day 2

1) Walking Lunges 3 x 10

2) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
95kg x 5
107.5kg (75% TM) 5 x 5 with 60 secs rest

3) Bench Press
Empty Bar x 12
60kg x 5
80kg (75% TM) x 5
92.5kg (85%) x 3
102.5kg (95%) x 5

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

4) Chin Ups 5 x 10

5) Side Bends 2 x 25 each side

5) Tricep Pushdowns 3 x 25

************

This was all a bit M'eh... everything felt heavy, from the first warm-up to the top set... one dem dayz...