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Saturday January 13

Revolution Fitness Six-Week Challenge

WEEK 4 - Day 2

1) Bench Press
Empty Bar x 15
50kg x 5
60kg x 4
70kg x 3
80kg x 3
90kg x 3
97.5kg (85% 1RM) 3 x 5
97.5kg AMRAP = x 10

2) Inclined Bench
65kg 2 x 8
70kg 1 x 8
72.5kg 1 x 8
75kg 1 x 8

3) Close Grip Bench
70kg 4 x 8
70kg 1 x 7 + F

4) Superset
BB Rows 3 x 6
with
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 20

**********

Bench feels strong. Very happy with that number on 85%

TRS30

WHIP IT! wrote: »

Saturday January 13

Revolution Fitness Six-Week Challenge

WEEK 4 - Day 2

1) Bench Press

97.5kg AMRAP = x 10

Bench feels strong. Very happy with that number on 85%

Out of interest what kind of reps were you getting on the backend sets? Was a fair heavy enough workload before these.

bigronnie9

enjoying reading this log, I dont this once before and always think of giving it a bash again..

How do you find it works with your GAA training? I'm tempted to get stuck into it but not sure if this is suited to doing a bit of running in tandem? I can still remember the crippling leg DOMS!

WHIP IT!

TRS30 wrote: »

Out of interest what kind of reps were you getting on the backend sets? Was a fair heavy enough workload before these.

Sorry, TRS30 - I don't know what "backend sets" means. I've included all sets in that Log post - warm ups and work sets.

bigronnie9 wrote: »

enjoying reading this log, I dont this once before and always think of giving it a bash again..

How do you find it works with your GAA training? I'm tempted to get stuck into it but not sure if this is suited to doing a bit of running in tandem? I can still remember the crippling leg DOMS!

Ah to be honest, this should be done prior to preseason. It doesn't "work" with GAA training, I must admit

I've dropped down to play a bit of Junior anyway so won't be training as much. If you had the time, doing this over the six weeks before preseason starts - with maybe a week's rest in between - would be ideal. You'll pack on a lot of strength that, with a little bit of maintenance, will carry you through the season.

Alf Veedersane

WHIP IT! wrote: »

I've dropped down to play a bit of Junior anyway so won't be training as much.

Once you recognise what a ball looks like, it's just pints twice a week and match on Sunday.

TRS30

Sorry I was as clear as mud!

What I was trying to ask was for the AMRAP x 10, how many reps were you getting for say set 7 on as was quite a lot of bench work before these?

Alf Veedersane

TRS30 wrote: »

What I was trying to ask was for the AMRAP x 10, how many reps were you getting for say set 7 on as was quite a lot of bench work before these?

There's nothing overly taxing in the warm ups. I'd perhaps have left it at a single with 90 but 80 is just under 70& of max and only a triple and no high rep sets below that so he wouldn't be overly fatigued.

Anyway, at his age he's probably taking long rests between

TRS30

Alf Veedersane wrote: »

TRS30 wrote: »

What I was trying to ask was for the AMRAP x 10, how many reps were you getting for say set 7 on as was quite a lot of bench work before these?

There's nothing overly taxing in the warm ups. I'd perhaps have left it at a single with 90 but 80 is just under 70& of max and only a triple and no high rep sets below that so he wouldn't be overly fatigued.

Anyway, at his age he's probably taking long rests between

True, I guess volume is very subjective. I know that if I had done 3x5 at 85% after a good few warm up sets and then faced into another 10 sets I'd be struggling........

WHIP IT!

TRS30 wrote: »

True, I guess volume is very subjective. I know that if I had done 3x5 at 85% after a good few warm up sets and then faced into another 10 sets I'd be struggling........

It's 10 Reps, rather than Sets -as in 1 Set by as Many Reps as possible. In this case, 10.

TRS30

WHIP IT! wrote: »

TRS30 wrote: »

True, I guess volume is very subjective. I know that if I had done 3x5 at 85% after a good few warm up sets and then faced into another 10 sets I'd be struggling........

It's 10 Reps, rather than Sets -as in 1 Set by as Many Reps as possible. In this case, 10.

Ah ok, still impressive getting 10 reps of 85% 1RM, especially after the prior work.

WHIP IT!

Monday January 29

Lads... I've been as sick as a b*stard lately...

1) BB Squat
Empty Bar x 10
70kg x 4
90kg x 3
110kg x 3
125kg x 3
140kg (85% 1RM) 3 x 5
140kg AMRAP - x 7 Reps

2) Front Squat
5 x 8

3) Good Mornings
5 x 10

4) Prowlers Pushes
+60kg ~25kg x 5

WHIP IT!

Saturday Feb 3

Both Bench Press stations were occupado, so...

1) DB Bench Press
40kg 3 x 4
40kg AMRAp - x8

2) Inclined Bench Press
70kg 5 x 8

3) Close Grip Bench Press
60kg 5 x 10

4) Superset
BB Row 4 x 10
with
Rear Delt Flyes 4 x 15

I hope it was Feb 3
Program pals

WHIP IT!

bluewolf wrote: »

I hope it was Feb 3
Program pals

Duly Edited!

WHIP IT!

Tuesday February 13

1) Bench Press
50kg x 4
60kg x 3
70kg x 3
80kg x 2
90kg x 2
100kg 3 x 3
100kg AMRAP - x 6

2) Incline DB Press
30kg 5 x 8

3) Close Grip Bench Pres
60kg 5 x 10

4) Superset
BB Rows 3 x 6
with
Lat Pulls 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT!

Monday February 19

We've been put on a new S&C programme by new S&C coach at the GAA Club... Looked kinda funny on paper, but today was actually fun!

1) Jump Squats
Empty Bar 2 x 6
40kg 2 x 6

2) Box Squats
125kg 4 x 8

3) Half Kneeling One Arm Press
16kg 3 x 8 each side

4) Chin Ups 3 x 10

5) Farmers Walk
4 x ~25yds (+50kg plates on each bar)

6) Abs
Ab Wheel x 20
Russian Twists x 20 each side
Hanging Leg Raises x 20
Ab Wheel x 20

WHIP IT!

Sunday February 25

1) Trap Bar Jump Squats 4 x 6

2) Kettlebell Swings 3 x 8

3) TRX Inverted Row 3 x 12

4) DB Floors Press 30kg 3 x 10

5) Suitcase Carries 3 x ~30yds


Monday February 26

1) BB Jumps Squats
40kg 4 x 6

2) Box Squats
125kg 3 x 8

3) Chin ups 3 x 10

4) Kneeling One Arm Press
18kg 3 x 8 each side

5) Farmers Walk 3 x }25yds

6) Abs
Ab Wheel x 20
Russian Twists x 40
Hanging Raises x 20
Ab Wheel x 20

WHIP IT!

Sunday March 4

I call this workout: "I've been stuck in doors since Tuesday and I'm a stone heavier than I was on Wednesday"

1) BB Squats
Empty Bar x 10
70kg x 8
90kg x 8
100kg x 6
110kg x 6
120kg x 6
130kg x 6

2) Front squats
70kg 5 x 6

3) Box Jumps
"Low" 2 x 5
"Higher" 3 x 3

WHIP IT!

Tuesday March 6

1) Bench Press
Empty Bar x 10
50kg x 8
70kg x 6
80kg x 3
90kg x 3
95kg x 2
100kg x 1
102.5kg 3 x 2
102.5kg AMRAP = x 4

2) Incline DB Press
30kg 5 x 8

3) Close Grip Bench Press
60kg 2 x 10
50kg 3x 10

4) Superset
Pull Ups 3 x 6
with
BB Rows 3 x 12
with
Rear Delt Flues 3 x 18

WHIP IT!

Thursday March 15

1) DB Bench Press
27.5kg x 5
30kg x 5
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3
44kg x 3
46kg x 3

2) Inclined Bench Press
60kg 5 x 8

3) Narrow Push Ups on Boss Ball
5 x 12

4) Superset
BB Row 3 x 6
with
Lat Pulls 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT!

Sunday March 18

1) Superset
BB Squats 120kg 4 x 8
with
DB Bench Press 22.5kg 4 x 12

2) Superset
Seated DB Overhead Press 20kg 4 x 10
with
Underhand BB Rows 4 x 10

3) Superset
Deadlifts 120kg 4 x 3
with
Flat Bench DB Flyes 12.5kf 4 x 12

***********

Are we f*cking serious with this snow again, lads?? :rolleyes:

WHIP IT!

Saturday March 24

1) Bench Press
50kg x 6
60kg x 4
70kg x 3
80kg x 2
90kg x 2
95kg x 2
100kg x 2
105kg 3 x 2
105kg x 3

2) Inclined Bench Press
65kg 5 x 8

3) Close Grip Bench Press
55kg 5 x 10

4) Superset
Pull Ups 3 x 6
with
BB Rows 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT!

Wednesday March 28

1) Bench Press
Empty Bar x 12
60kg x 5
70kg x 4
80kg x 3
90kg x 2
95kg x 2
100kg x 2
105kg x 2
107.5kg 3 x 2
107.5kg (AMRAP) x 5

2) Inclined Bench Press
65kg 5 x 8

3) Close Grip Bench Press
50kg 5 x 10

4) SUPERSET
Pull Ups 3 x 6
with
BB Rows 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT!

Sunday April 8

1) Superset
Squats 100kg 4 x 8
with
DB Flyes 4 x 12

2) Superset
Seated DB Shoulder Press 20kg 4 x 10
with
Underhanded BB Rows 4 x 10

3) Superset
Deadlifts 120kg 4 x 2
with
DB Press 27.5kg 4 x 10

4) Track Sprints
13yds 3 x 9 with 2 mins rest between sets

WHIP IT!

Wednesday April 11

1) Bench Press
Empty Bar x 12
60kg x 5
70kg x 3
80kg x 2
90kg x 2
95kg x 2
100kg x 2
105kg x 2
110kg x 2

2) Incline Bench Press
65kg 3 x 8
70kg 2 x 8

3) Close Grip Bench Press
55kg 5 x 10

4) Superset
Pull Ups 3 x 6
with
BB Rows 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT!

Wednesday April 18

1) Superset
BB Squats 105kg 4 x 8
with
Flat Bench DB Flyes 12.5kg 4 x 10

2) Superset
DB Shoulder Press 22.5kg 4 x 10
with
BB Rows 4 x 10

3) Superset
Deadlifts 130kg 4 x 2
with
Flat Bench DB Press 30kg 4 x 10

WHIP IT!

Friday April 20

1) Bench Press
Empty Bar x 15
50kg x 5
60kg x 4
70kg x 3
80kg x 2
90kg x 2
95kg x 2
100kg x 2
105kg x 2
107.5kg x 2
110kg x 2

2) Inclined Bench Press
70kg 5 x 8

3) Flat Bench DB Press
25kg 3 x 12

4) Superset
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 15

WHIP IT!

Monday April 23

1) DB Bench Press
20kg x 10
25kg x 10
27.5kg x 10
30kg x 10
32.5kg x 10
35kg x 10

2) inclined Bench Press
60kg 4 x 12

3) Tricep Dips 3 x 15

4) BB Curls 3 x 10

WHIP IT!

Saturday April 28

1) Bench Press
Empty Bar x 15
50kg x 8
60kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 5
100kg x 5
102.5kg x 5

2) Inclined Bench Press
65kg 5 x 8

3) SUPERSET
Ring Pull Ups 4 x 6
with
Rear Delt Flyes 6kg 4 x 15

4) Tricep Pushdowns x 20, x 15, x 12

5) BB Curls 3 x 10

WHIP IT!

Friday May 11

1) DB Bench Press
20kg x 10
25kg x 7
27.5kg x 5
30kg x 3
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3
44kg x 3

2) Incline Bench Press
65kg 5 x 8

3) Push Ups on handles
3 x 15

4) BB Rows
3 x 10

5) Pull Ups on rings
4 x 6