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

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Wednesday October 7

Week 5 - Day 1

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

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

3) Chin Ups 5 x 10

4) Side Bends 2 x 25 each side

5) Tricep Pushdowns 3 x 25

6) Box Jumps 3x5

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Thursday October 8

Weightvest Walk - 3.9miles plus 12kg ~1hr

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Friday October 9

Week 5 - Day 2

Pressed for time, couldn't get everything done..

1) Deadlift
115kg 5 x 3 with 60 secs rest

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

3) Barbell Curls 3 x 10

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Tuesday October 13

Week 5 - Day 3

Spinning Class x 40mins

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

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

3) Chin Ups 5 x 10

4) Side Bends 2 x 25 each side

5) Tricep Pushdowns 3 x 25

WHIP IT!

Wednesday October 14

1) Pull Ups 5 x 5

2) BB Curls 4 x 10

3) Tricep Pushdowns 4 x 10

4) BB Rows 4 x 10

5) Preacher Curls 4 x 10

6) Tricep Flyes 4 x 10

7) Lat Pulldown 4 x 10

8) Cable Curls 4 x 10

9) Tricep Dips 4 x 10

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Saturday October 24

Wendler Beyond 5-3-1 - 1.2

Week 1 - Day 1

TM have gone up 5kg (Bench and OHP) and 10kg (Squat and Deadlift)

1) BB Squat
105kg (70% TM) x 3
120kg (80%) x 3
135kg (90%) x 3
150kg (TM) x 5 (happy here, vid to follow)

2) Bench Press
82.5kg (75%) 7 x 5 with 60 secs rest

3) Pulls Ups 5 x 5

4) Side Bends 2 x 25 each side

5) Tricep Pushdowns x 100 (4 x 25)

6) Box Jumps 3 x 5

******

All round pretty happy after a Stag trip last weekend followed by a touch of ManFlu...

Alf Veedersane

Is it a rerun based off higher maxes?

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Alf Veedersane wrote: »

Is it a rerun based off higher maxes?

Not exactly, there's four stages (or maybe 5) to this Beyond 5-3-1 gig, The first stage, which I've just completed, followed by 1.2, 1.3 and 1.4...

So I'm just starting 1.2

I just nicked it off TNation...

https://www.t-nation.com/workouts/beyond-531-program-1-1

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Video: 150kg Squat x 5

https://www.youtube.com/watch?v=kuL46eOHTfU

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Tuesday October 27

Spin Class - 40 mins

Wendler Beyond 5-3-1

Week 1 - Day 2

1) Deadlift
Empty Bar x 10
70kg x 3
90kg x 3
110kg (70% TM) x 3
125kg (80%) x 3
142kg (90%) x 3
157.5kg (TM) x 5

https://www.youtube.com/watch?v=sA63BXPG3q8

2) Overhead Press
45kg 7 x 5 with 60 secs rest

3) Bicep Curls 5 x 10

4) Back Raises 3 x 15

5) Face Pulls 2 x 50

5) Medicine Ball Throws x 10

WHIP IT!

Thursday October 29

Spin Class - 30 mins

Wendler's Beyond 5-3-1

Week 1 - Day 3

1) BB Squat
112.5kg (75% TM) 7 x 5 with 60 secs rest

2) Bench Press
77.5kg (70% TM) x 3
87.5kg (80%) x 3
100kg (90%) x 3
110kg (TM) x 4

Very happy here, every set bar the top set felt tough and I honestly couldn't see myself getting more than two reps when I went for the 110kg set, so quietly pleased...

3) Pull Ups 5 x 5

4) Side Bends 2 x 25 each side

5) Tricep Pushdowns 4 x 25

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

Squat feels good and strong.

WHIP IT!

Sunday November 1

Wendler's Beyond 5-3-1 - 1.2

1) Medicine Ball Slams x 15 (so much fun!)

2) Deadlift
117.5kg (75% TM) 7 x 5 with 60 secs rest

Happy here, felt good and strong... not easy though!

3) Overhead Press
40kg x 5
45kg x 5
50kg x 5
52.5kg x 5
55kg x 5

4) BB Curls 5 x 10

5) Back Raises 3 x 15

6) Face Pulls 2 x 50

WHIP IT!

Tuesday November 3

Wendler's Beyond 5-3-1 - 1.2

Week 2 - Day 2

1) Box Jumps 3 x 5

2) BB Squat

97.5kg (65% TM) x 5
112.5kg (75%) x 5
127.5kg (85%) x 5
150kg (TM) x 5
(*a bit disappointed here, had hoped for 6/7 reps... I kinda chickened out of an extra rep maybe, but there wasn't much left in the tank*)

https://www.youtube.com/watch?v=EK63DANc3Ek

3) Bench Press
82.5kg (75%) 7 x 5 with 60 secs rest

4) Pull Ups 5 x 5

5) Side Bends 2 x 25 each side

5) Tricep Pushdowns 4 x 25

WHIP IT!

Tuesday November 3

Warm-up: Foamrollage and some mobility schtuff!

Spin Class x 30mins - v tough...

Wendler's Beyond 5-3-1 - 1.2

Week 2 - Day 3

1) Deadlift
102.5kg (65% TM) x 3
117.kg (75%) x 3
135kg (85%) x 3
157.5kg (TM) x 8
(*pussied out of at least 1/2 more reps here, I really don't know why...*)

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

2) Overhead Press
42.5kg 7 x 5 with 60 secs rest

3) BB Curls 5 x 10

4) Back Raises 3 x 15

5) Face Pulls 2 x 50

6) Medicine Ball Slams x 15

WHIP IT!

Thursday November 12

Wendler's Beyond 5-3-1 1.2

Week 3 - Day 1

1) Standing Long Jump 4 x 5

2) BB Squat
112.5kg (~75% TM) 7 x 5 with 60 secs rest

3) Bench Press
72.5kg (65% TM) x 5
82.5kg (75%) x 5
95kg (85%) x 5
110kg (TM) x 4

4) Pull Ups 5 x 5

5) Side Bends 2 x 25 each side

6) Tricep Pushdowns 4 x 25

WHIP IT!

Saturday November 14

Week 3 - Day 2

1) Med Ball Slams x 15

2) Deadlift
120 (~75/80% TM) 7 x 3 with 60 secs rest

3) OH Press
Empty Bar x 10
40kg x 5
45kg x 5
50kg x 5
55kg x 8

4) BB Curls 5 x 10

5) Back Extensions 3 x 15

6) Face Pulls 4 x 25

WHIP IT!

Monday November 16

Week 3 - Day 3

1) Box Jumps 3 x 5

2) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
100kg x 5
112.5kg (75% TM) x 5
125kg (85%) x 3
142.5kg (95%) x 1
150kg x 5

3) Bench Press
82.5kg (75% TM) 7 x 5 with 60 secs rest

4) Pull Ups 5 x 5

5) Side Bends 2 x 25 each side

6) Tricep Pushdowns 4 x 25

*********

Squats a little disappointing, had hoped to get 6/7 at 150, this is my third week in a row trying it... I'm sure it's in there...

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150kg x 5

I dunno why the video cut out ... piece of sh*t phone...

https://www.youtube.com/watch?v=SlpS8KDnUwA

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Sunday November 22

Week 4 - Day 1

1) Med Ball Slams x 15

2) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg (75% TM) x 3
135kg (85%) x 3
150kg (95%) x 1
*added straps*
157.5kg x 8
(vid to follow)

2) OH Press
7 x 5 with 60 secs rest

3) BB Curls 5 x 10

4) Back Extensions 3 x 15

5) Face Pulls x 100 altogether

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Deadlift - 157.5kg x 8

https://www.youtube.com/watch?v=tQ5YPTaN9d4

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Tuesday Nov 24

Week 4 - Day 2

1) Squat
112.5kg (75% TM) 7 x 5 with 60 secs rest

2) Bench Press
82.5kg (75% TM) x 5
95kg (85%) x 3
105kg (95%) x 1
110kg x 4

3) Pull Ups 5 x 5

4) Side Bends 2 x 25 each side

5) Tricep Pushdowns 4 x 25

WHIP IT!

Sunday November 29

1) Deadlift
120kg 7 x 3 with 60 secs rest

2) OH Press
40kg x 5
45kg x 3
47.5kg x 1
50kg x 10

3) BB Curls 5 x 10

4) Back Extensions 3 x 15

5) Face Pulls 4 x 25

6) Med Ball Slams x 20

WHIP IT!

Tuesday Dec 2

Week 5 - Day 1

1) BB Squat
112.5kg (75% TM) 5 x 5 with 60 secs rest

2) Bench Press
82.5kg (75% TM) 5 x 5 with 60 secs rest

3) Chin Ups 5 x 10

4) Side bends 2 x 25 each side

5) Tricep Pushdowns 3 x 25

WHIP IT!

Friday Dec 4

1) Med Ball Throws x 12

2) Deadlift 120kg 5 x 3 with 60 secs rest

3) Overhead Press 45kg 5 x 5 with 60 secs rest

4) BB Curls 5 x 10

5) Back Raises 3 x 15

6) Face Pulls 4 x 25

7) Tricep Pushdowns x 50

8) 11,000 beers and a trip to Coppers...

9) Shame and a burritto

Alf Veedersane

WHIP IT! wrote: »

Friday Dec 4

1) Med Ball Throws x 12

2) Deadlift 120kg 5 x 3 with 60 secs rest

3) Overhead Press 45kg 5 x 5 with 60 secs rest

4) BB Curls 5 x 10

5) Back Raises 3 x 15

6) Face Pulls 4 x 25

7) Tricep Pushdowns x 50

8) 11,000 beers and a trip to Coppers...

9) Shame and a burritto

Thought 9) was gonna be glute bridges or hip thrusts...

ninamc

WHIP IT! wrote: »

Friday Dec 4


8) 11,000 beers and a trip to Coppers...

9) Shame and a burritto

Suffering Jaysis

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ninamc wrote: »

Suffering Jaysis

Oh there certainly was suffering...

Alf Veedersane

WHIP IT! wrote: »

Oh there certainly was suffering...

And you surrounded by nurses...

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Saturday December 12

1) DB Bench Press
26kg 4 x 8
30kg 2 x 8
32kg 2 x 8

2) Pull Ups
8 x 5

3) DB Shoulder Press
16kg 8 x 8

4) BB Curls 8 x 8

5) Tricep Pushdowns 3 x 25

WHIP IT!

Sunday December 13

1) Squat
100kg 8 x8 with 60 secs rest

2) Incline BB press
50kg 8 x 8

3) Seated Cable Row 5 x 15