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Alf Veedersane

WHIP IT! wrote: »

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 that 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...

Had to Google that...

How's the squatting feeling?

WHIP IT!

Alf Veedersane wrote: »

Had to Google that...

How's the squatting feeling?

Feels very strong, very happy. I take good long breaks between sets and each set felt good. I also need to get a new belt as I misplaced mine so will try pick one up this week. It's alot of weight to be putting on your back beltless.

Anything you would add or swap in that Leg Day? I like to keep things simple and that really works for me.

Alf Veedersane

So you feel a difference between the split squats and lunges? Just asking because, on the face of it, you would think they are very similar.

Other than that, bit more volume on the squat. Like up to a triple at what would be a 5RM on the day and then 3-4 drop-down sets of 7/8 at ~85% of the top set.

Numbers are indicative but you get the picture

WHIP IT!

Alf Veedersane wrote: »

So you feel a difference between the split squats and lunges? Just asking because, on the face of it, you would think they are very similar.

Other than that, bit more volume on the squat. Like up to a triple at what would be a 5RM on the day and then 3-4 drop-down sets of 7/8 at ~85% of the top set.

Numbers are indicative but you get the picture

I wouldn't say I feel a huge difference although I've always felt the Bulgarian Squats hit the hammers a bit more and the lunges hit the glutes. After this workout, I literally get DOMS in every muscle from the waist down!

I think I'll try those few dropsets next week. Cheers :pac:

Alf Veedersane

WHIP IT! wrote: »

I wouldn't say I feel a huge difference although I've always felt the Bulgarian Squats hit the hammers a bit more and the lunges hit the glutes. After this workout, I literally get DOMS in every muscle from the waist down!

I think I'll try those few dropsets next week. Cheers :pac:

The stance will dictate what gets the focus, which is why i asked how it felt rather than day they were too similar.

The good thing about the top set and drop back sets is you're pushing the top set strength but getting the volume in with the drop back sets. Don't overdo the top set. It goes by feel so don't sail too close to the sun - try hit a 3 and know you could have done 5

WHIP IT!

Alf Veedersane wrote: »

The stance will dictate what gets the focus, which is why i asked how it felt rather than day they were too similar.

The good thing about the top set and drop back sets is you're pushing the top set strength but getting the volume in with the drop back sets. Don't overdo the top set. It goes by feel so don't sail too close to the sun - try hit a 3 and know you could have done 5

So today, maybe, I might've stopped at 135 then scaled back to 115 for 3x8 or something?

Alf Veedersane

WHIP IT! wrote: »

So today, maybe, I might've stopped at 135 then scaled back to 115 for 3x8 or something?

If 135 was where you could triple with 2 reps in the tank, then yes. If you realise at the start of the set that you could do more than 5, stop and go up in weight.

I wouldn't be doing triples all the way up to there either. The real work happens from the top set on.

WHIP IT!

Sunday October 29

1) DB Bench Press
16kg x 10
20kg x 10
24kg x 10
26kg x 10
27.5kg x 10
30kg x 10
32kg x 10
35kg x 10

2) Seated DB Shoulder Press
18kg 3 x 10
18kg x 15

*********
Tight for time, short n sweet...

WHIP IT!

Saturday November 4

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 4
95kg x 3
100kg x 3
102.5kg x 3
105kg x 3
107.5kg x 3
110kg x 3
PLUS: 80kg 3 x 8

2) Seated DB Shoulder Press
18kg 4 x 15

3) Pull Ups
4 x 6

4) Bench Tricep Dips x 50

WHIP IT!

Thursday November 9

1) BB Squat
60kg x 10
70kg x 9
80kg x 8
90kg x 6
100kg x 4
110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3
PLUS: 100kg 3 x 8

2) Bulgarian BW Split Squats
3 x 15 each side - actually might've been four sets...

3) Walking Lunges + 20kg
3 x 25

********

Squat feels great. Strongest in a long time. Definitely think I could've went 150 x 3 - certainly 147.5 x 3

WHIP IT!

Friday November 10

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 3
95kg x 3
100kg x 3
105kg x 3
107.5kg x 3
110kg x 3
112.5kg x 3

2) Inclined DB Press
24kg 4 x 10

3) Chest Supported Row
3 x 10

4) Standing Military Press
40kg 3 x 10

WHIP IT!

Tuesday November 14

1) BB Squat
Empty Bar x 12
50kg x 10
70kg x 7
90kg x 5
100kg x 3
110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3
147.5kg x 3

2) Split Squats - Legs Raised, back leg higher
4 x 15 each side (bodyweight)

3) Walking Lunges
+20kg
3 x 25

WHIP IT!

Friday November 18

1) BB Squats
Empty Bar x 10
50kg x 10
70kg x 8
90kg x 6
100kg x 4
110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3
150kg x 3

2) Front Squats
70kg 3 x 6

3) Split Squats - Feet Raised, Back foot higher
4 x 15 each side (bodyweight)

4) Walking Lunges with 16kg KBs x 2
3 x 25 steps

***********

Squat feels strong

WHIP IT!

Thursday November 30

1) Bench Press
Empty Bar x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3
105kg x 3
107.5kg x 3

2) Inclined DB Press
22.5kg 4 x 12

3) SUPERSET
Lat Pulldowns 4 x 12
with
Rear Delt Flyes 4 x 12

4) Standing Overhead Press
40kg 3 x 10

*******

After a ManFlu-ridden week, this was just to get back on track... feeling weak! :-/

WHIP IT!

Friday December 1

1) BB Squats
Empty Bar x 10
50kg x 10
70kg x 7
90kg x 5
100kg x 3
110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3
150kg x 3

2) Front Squats
70kg 4 x 6

3) Split Squats - Feet Raises
4 x 15 each side

4) Box Jumps 5 x 5

WHIP IT!

Thursday December 7

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
100kg x 3
105kg x 3
107.5kg x 3

2) Inclined Bench Press
60kg 5 x 8

3) Bent Over Rows
4 x 10

4) Ring Pull Ups
4 x 5

5) DB Shrugs
3 x 12

WHIP IT!

Friday December 8

1) BB Squats
Empty Bar x 10
50kg x 10
70kg x 8
80kg x 6
90kg x 4
100kg x 3
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
155kg x 3

2) Front Squat
70kg 5 x 6

3) Prowler Pushes +60kg
~25yds x 4 Runs

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

Saturday December 9

1) DB Bench Press
20kg x 12
26kg 3 x 12
30kg 2 x 12

2) Push Ups on DBs
3 x 20 (slightly widened grip ~2" each set)

3) Seated DB Shoulder Press
17.5kg 4 x 8

4) DB Lateral Raise
4 x 15 (very light)

5) Superset
Tricep Pushdowns 4 x 15
with
Bicep Cable Curls 4 x 15

WHIP IT!

Friday December 15

Going to have another bash at the Revolution Fitness Six-Week Challenge. I followed it before somewhere on this Log. Training has been a bit aimless, making-it-up-as-I-go-along lately, so this is perfect to get me back on track over the Christmas...

Working off the following 1RM numbers...
Squat: 165kg
Bench Press: 115kg
Deadlift: 175kg (estimated)

WEEK 1 - Day 1

1) BB Squat
Empty Bar x 10
50kg x 10
70kg x 10
90kg x 10
100kg x 10
107.5kg x 10
70% 1RM = 115kg 3 x 10
115kg AMRAP = x 15

2) Pause Squat
85kg 4 x 8

3) Front Squat
70kg 4 x 8

4) Superset
Split Squats 3 x 6 each side
with
Tempo Squat 50kg 3 x 12
with
Reverse Lunges 3 x 18 each side

**********

Suffice to say, I will feel all that tomorrow! :eek:

Alf Veedersane

You sure you did enough reps warming up?

WHIP IT!

Alf Veedersane wrote: »

You sure you did enough reps warming up?

Ya gotta get the wheels greased, Alfo!

Alf Veedersane

WHIP IT! wrote: »

Ya gotta get the wheels greased, Alfo!

You'' flood the place in 3-in-1 at that rate!

WHIP IT!

Alf Veedersane wrote: »

You'' flood the place in 3-in-1 at that rate!

What way would you warm up to a 3 x 10 plus AMRAP at 70%? Genuine question... I always find if I've got to those top sets a bit too light I don't get through them as easy.

Alf Veedersane

WHIP IT! wrote: »

What way would you warm up to a 3 x 10 plus AMRAP at 70%? Genuine question... I always find if I've got to those top sets a bit too light I don't get through them as easy.

If I was going for top sets with 115, I'd probably do something like bar x 10-15, 40 x 8-10, 60x5, 80x3-5, 100x3. That way I'd feel like I'd have a little more in the tank for the top sets and get more out of the AMRAP.

But it's hard to know how much you cost yourself on the AMRAP set, if even at all, by all the volume warming up.

WHIP IT!

Alf Veedersane wrote: »

If I was going for top sets with 115, I'd probably do something like bar x 10-15, 40 x 8-10, 60x5, 80x3-5, 100x3. That way I'd feel like I'd have a little more in the tank for the top sets and get more out of the AMRAP.

But it's hard to know how much you cost yourself on the AMRAP set, if even at all, by all the volume warming up.

I always like to get into the required rep range early though - in this case, x10s... I don't know if I'd like going from a couple of sets of 3-5 into several sets of 10... does that make sense?

Alf Veedersane

WHIP IT! wrote: »

I always like to get into the required rep range early though - in this case, x10s... I don't know if I'd like going from a couple of sets of 3-5 into several sets of 10... does that make sense?

If I was doing a hypertrophy block I would warm up with that level of volume and have been. But it's a strength program and, in my humble opinion, I'd be saving more reps for the top sets.

I get what you're saying about being more comfortable with the notion of having sets of 10 under your belt when you're starting into the working sets but it's not like you need reassurance that you can do sets of 10 with 70%.

WHIP IT!

Alf Veedersane wrote: »

If I was doing a hypertrophy block I would warm up with that level of volume and have been. But it's a strength program and, in my humble opinion, I'd be saving more reps for the top sets.

I get what you're saying about being more comfortable with the notion of having sets of 10 under your belt when you're starting into the working sets but it's not like you need reassurance that you can do sets of 10 with 70%.

Yeah. That makes sense. I still don't know if I could go to 3x10 @ 115 off two much lighter sets of 3-5... but I might rein in the earlier sets next week and see how I get on... I presume your advice would be the same for the Bench Press tomorrow?

Cheers Alf

Alf Veedersane

WHIP IT! wrote: »

I still don't know if I could go to 3x10 @ 115 off two much lighter sets of 3-5

Why not?

Not being smart - but just more to make you think about why you don't think you could (and possibly make you think you could)

On bench, I find volume ahead of working sets has a negative impact on working sets. That said, if you take a long enough rest, it shouldn't really be an issue.

WHIP IT!

Saturday December 16

Revolution Fitness Six-Week Challenge

Working off the following 1RM numbers...
Squat: 165kg
Bench Press: 115kg
Deadlift: 175kg (estimated)

WEEK 1 - Day 2

1) Bench Press
Empty Bar x 20
40kg x 8
60kg x 6
70kg x 4
70% 1RM = 80kg 3 x 10
80kg AMRAP = x15

2) Incline Bench Press
65kg 5 x 8

3) Close Grip Bench Press
60kg 5 x 8

4) Superset
Bent Over Rows 3 x 6
with
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 12

**********

Alright Alf, I admit it... you were probably... possibly... maybe... right about the volume ahead of the work sets... just don't be a d*ck about it, okay??

WHIP IT!

Friday's Squat AMRAP, 115kg x 15

https://www.instagram.com/p/BcuED-whqrM/

Saturday's Bench AMRAP, 80kg x 15

https://www.instagram.com/p/BcwsghSBp1y/

Alf Veedersane

WHIP IT! wrote: »

Alright Alf, I admit it... you were probably... possibly... maybe... right about the volume ahead of the work sets... just don't be a d*ck about it, okay??

Anytime I suggest anything its cos I have usually made a load of mistakes and eventually learned from them