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

Alf Veedersane

Some arch and you'd add a nice few kilos to that

WHIP IT!

Alf Veedersane wrote:

Some arch and you'd add a nice few kilos to that

Is arch 'good' or 'bad' though and is it safe for an old dude with a ropey back to arch? It looks so vulnerable when I see dudes arching.

Alf Veedersane

WHIP IT! wrote: »

Is arch 'good' or 'bad' though and is it safe for an old dude with a ropey back to arch? It looks so vulnerable when I see dudes arching.

I'm an older dude than you and it's perfectly fine. It's just to get you tighter rather than put you in a vulnerable position.

Worth a try but you're moving plenty as it is.

WHIP IT!

Alf Veedersane wrote:

I'm an older dude than you and it's perfectly fine. It's just to get you tighter rather than put you in a vulnerable position.

Cool. Maybe I'll give it a bash this week for the fun of it. Any vids you'd recommend for form when benching with some arch?

Alf Veedersane

WHIP IT! wrote: »

Cool. Maybe I'll give it a bash this week for the fun of it. Any vids you'd recommend for form when benching with some arch?

I never really looked at any because it's really just what you feel comfortable with. That said, it's not necessarily comfortable to start with. I just had something of a 'Eureka' moment when I set up with my head higher on the bench but had everything else in place, got my hands on the bar and then just lifted/moved/pushed myself back down the bench but with everything set it just meant I needed more extension in my upper back.

You're moving a lot more than me so not criticising or anything like it. Just that trying to arch a little more - even though it might not look like much of an arch - might help just keep everything tighter and help make a stronger platform from the chest.

Have had lower back issues in the past so I understand the concern about aggravating a back issue but it's never been something that came close to it for me.

WHIP IT!

Great. Thanks for that Alf...

WHIP IT!

Friday September 1

1) Bench Press
Empty Bar x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 4
95kg x 3
100kg x 3

2) Inclined DB Press
22.5kg 3 x 12

3) Olympic Ring Pull Ups
3 x 6

Very much a 'You've Done F*ck all for almost a fortnight, get the first sh*tty one outta the way' session...

WHIP IT!

Tuesday September 5

1) DB Bench Press
20kg x 10
22kg x 10
24kg x 10
26kg x 10
27.5kg x 10
30kg x 10
32.5kg x 10

2) Inclined Bench Press
60kg 5 x 8

3) Standing Military Press
40kg 4 x 8

4) Lat Pulldowns 4 x 10

WHIP IT!

Thursday September 7

1) Spin Class x 35mins - tough!

2) Bench Press
Empty Bar x 10
50kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 6
95kg x 6
100kg x 6

3) Pull Ups x 10 x 8 x 6

4) Tricep Pushdowns 3 x 15

5) Eazi-curl barl Curls 3 x 8

WHIP IT!

Saturday September 9

1) Bench Press
Empty Bar x 10
40kg x 12
50kg x 12
60kg 2 x 12
65kg x 12
70kg x 12
75kg x 12
80kg x 12

2) Flat Bench DB Flyes
4 x 12

3) BB Rows
4 x 12

4) Tricep Pushdowns
4 x 15

5) Bicep Cable Curls
4 x 15

WHIP IT!

Sunday September 10

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

First time squatting since I hurted the oul back. Very much a confidence-building, getting-to-know-you endeavour... happy enough

2) Standing Military Press
40kg 5 x 8

3) Lat Pulldowns
3 x 10

4) Seated Cable Row
3 x 10

4) Mobility Class @ Raw - 90mins... lotsa hip & back work... reallllyyy lotsa hip stuff...

WHIP IT!

Friday September 15

1) Spin Class x 35 mins - tough enough

2) BB Squat
Empty Bar x 10
50kg x 8
60kg x 8
70kg x 8
80kg x 8
90kg x 8
100kg x 8
110kg x 8

3) Bench Press
Empty Bar x 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10

WHIP IT!

As you can probably tell, I've been pretty much at nothin' the past few weeks. The GAA petered out - as it generally does - and I've enjoyed being a lazy, toasted-sambo-eating sod.... But all good things come to end, so back at it this week...

Here's yesterday...

********

Saturday October 14

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3
105kg x 3

2) Inclined BB Press
60kg 5 x 8

3) BB Rows
4 x 12

4) Lat Pulldowns 3 x 12

5) Seated Cable Rows
Full Stack + 10kg > 4 x 12

WHIP IT!

Sunday October 14

1) BB Squat
40kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
125kg x 5

2) Front Squat
70kg 4 x 6

3) Split Squats - feet raised (higher at back than front)
3 x 10 each side

***********

I'll feel that tomorrow...

WHIP IT!

I'll feel that tomorrow...

Ohhhhh and I did...

Tuesday October 17

1) Spin Class x 30 - Not Bad

2) DB Bench Press
22kg 4 x 15

3) Press Ups on DBs
2 x 15

4) Seated DB Overhead Press
18kg 4 x 8

5) Lateral Raises
5kg 4 x 15

6) Tricep Dips
x 20
x 20
x 10
x 3!!

WHIP IT!

Thursday October 19

1) Spin Class x 30mins - Decent

******

Man oh man, Sundays leg work yook its toll... tried to do a few squats before that Class but the bottom half of me wasn't having it...

Alf Veedersane

WHIP IT! wrote: »

Man oh man, Sundays leg work yook its toll... tried to do a few squats before that Class but the bottom half of me wasn't having it...

WHIP IT!

Saturday October 21

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3

2) Inclined Bench Press
62.5kg 5 x 8

3) Seated DB Shoulder Press
18kg 5 x 10

4) Front Plate Raises
4 x 10

5) Trap Bar Shrugs
4 x 15

WHIP IT!

Alf Veedersane wrote: »

Back at it today to hit dem Legz for dem gainz, Brah...

#SuccessNeverSleeps
#Hustle
#TheGrind
#MillionaireMindset
#IfItBleedsWeCanKillIt
#RestDaysAreForWimps
#AssToGrass
#NoPainNoGainz
#Brah
#Bro
#Bromosexual
#Bromigo
#Hashtag

WHIP IT!

Sunday October 22

1) BB Squat
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
100kg x 3
110kg x 3
120kg x 3
125kg x 3
130kg x 3

2) Front Squats - Using wrist straps hack grip with thanks to TNation
70kg 5 x 8

3) Split Squats - Both feet raised, higher at back
4 x 10 each side

4) Walking Lunges
With 20kg Sandbag behind neck - 3 x 20 lunges (ie, 10 each)

Alf Veedersane

WHIP IT! wrote: »

Sunday October 22

1) BB Squat
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
100kg x 3
110kg x 3
120kg x 3
125kg x 3
130kg x 3

2) Front Squats - Using wrist straps hack grip with thanks to TNation
70kg 5 x 8

3) Split Squats - Both feet raised, higher at back
4 x 10 each side

4) Walking Lunges
With 20kg Sandbag behind neck - 3 x 20 lunges (ie, 10 each)

Tried that wrist wrap hack the second week back doing front squats in 9-10 months and strained a bicep. Preferred it to the crossed arms business.

WHIP IT!

Alf Veedersane wrote:

Tried that wrist wrap hack the second week back doing front squats in 9-10 months and strained a bicep. Preferred it to the crossed arms business.

Oh most definitely... I nearly choked meself to death with the crosshanded grip last week..

Alf Veedersane

WHIP IT! wrote: »

Oh most definitely... I nearly choked meself to death with the crosshanded grip last week..

The front rack does feel the mist comfortable though but it took a couple of weeks of getting back into it.

WHIP IT!

Alf Veedersane wrote:

The front rack does feel the mist comfortable though but it took a couple of weeks of getting back into it.

I can't even get close to it to be honest

Alf Veedersane

WHIP IT! wrote: »

I can't even get close to it to be honest

Worth working on if you're going to keep at front squats. Stretch out lats and triceps regularly. There's much more stability and find it easier to keep the elbows up so you dont get pulled forward and out of shape.

Took me a while but once you go rack, you'll never go back

WHIP IT!

Thursday October 26

1) Bench Press
Empty Bar x 12
50kg x 12
60kg x 10
70kg x 8
80kg x 5
90kg x 5
95kg x 5
100kg x 5
*Happy with this, felt strong and solid*

2) Spin Class x 30 mins - Decent

3) Inclined Bench Press
65kg 5 x 8

4) Flat Bench DB Flyes
12kg 4 x 12

Alf Veedersane

WHIP IT! wrote: »

80kg x 590kg x 5

That's a hell of a set!

WHIP IT!

Alf Veedersane wrote: »

That's a hell of a set!

Ah ye know yourself Man - sometimes when you're feelin' it ye just listen to your body and keep on truckin...

Hey, if you guys are lookin' for the 'rulebook', it's in the bin, yeah? :cool:

Alf Veedersane

WHIP IT! wrote: »

Ah ye know yourself Man - sometimes when you're feelin' it ye just listen to your body and keep on truckin...

...until you run out of plates!

WHIP IT!

Sunday October 28

1) BB Squat
50kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 4
100kg x 3
110kg x 3
120kg x 3
130kg x 3
135kg x 3
137.5kg x 3

2) Front Squats
70kg 5 x 5
Forgot one of my wrist straps so had to go crosshand - was actually a lot more solid with it than a fortnight ago.

3) Split Squats - Back foot raised
BW 4 x 12 each side

4) Walking Lunges with 20kg sandbag behind neck
3 x 30

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

Great Leg Day that - a long grinder (Alf will make a quip about gay dating apps right about here) just how I like it...