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

WHIP IT!

Ghey Deload Weeks don't deserve quotes

Week 10

Day 2

Lower Body Workout

Warm-up: All the stretching...

1) Jump Squats: 2 x 6

2) Barbell Squat
Warm-up Sets
BW x 10
Empty Bar x 10
50kg x 5
65kg x 5

Work Sets
75kg (50%) x 5
75kg x 5
90kg (60%) x 5
90kg x 5

3) SUPERSET
Stability Ball Hamstring Curls 2 x 10
with
Medicine Ball Planks 2 x 30 secs

4) Steady-state Cardio: 23mins on the Bike - six miles.

WHIP IT!

WEEK 10 - Deload Week

Upper Body Workout

Warm-up: Stretching and scap mobility work

1) Chin-ups: One set of 50%MR (16)

2) SUPERSET
Front Lat Pulldowns 2 x 10
with
Standing Lat Raises 2 x 10

3) Blackburns: Four positions x 15 secs each, one set

4) Cable Curls: 2 x 15

5) Core Circuit: x 2
V-Ups x 15
Hip-Ups x 15
Alternating Toe Touches x 15 each side

*****
Deload Week over and out - thanks jebus... now lets go for a 115kg single on the Bench Friday! Giddy Up!

WHIP IT!

“Forget all the reasons it won’t work and believe the one reason it will.”

WEEK 11

Warm-up: Foamrolling, All the stretching & 5 push-ups

1) Bench Press
Warm-up Sets
Empy Bar x 12
50kg x 4
65kg x 4
75kg x 4

Work Sets
90kg (80%) x 4
100kg (87.5%) x 2
105kg (92.5%) x 1
110kg (97.5%) x 1
115kg (102%) x 1
117.5kg (104%) x 1

2) DB Floor Presses: 2 x MR (24kg DBs) 30 and 22.

3) Bodyweight Inverted Row (feet raised): Two sets, 22 and (a very tired) 20-ish

4) BB Overhead Shrugs: 3 x 15

5) Rest-pause Incline DB Curls: 12.5kg DBs, 3 sets, 20 secs rest in between - 20, 15 and (again very tired) 10.

6) Bezercher Barbell Complex: (Zercher Squats; Zercher Reverse Lunges; Curl & Press; RDLs; Bent Rows) Four Descending sets, first set x 10, second by 9 etc.

******
Very happy with the Bench. I was considering going for 120kg but thought better of it then. One step at a time but the 117.5kg went relatively comfortably and 120 may have been there. But that's a story for another day. Must say, the rest of this workout knackered me. I was (literally) on the floor at the end... Happy out though Day 2 will be tomorrow as I won't be at the gym until Tuesday after tomorrow so wanna attack those Squats while I can! Eat well today (off to work now with a selection of lunchboxes!) and sleep well tonight... then hoping for 160kg Squat tomorrow... "ONE TIMEEE!"

WHIP IT!

Food by burgomeister08, on Flickr

By the way, in the tinfoil is one of Transform's homemade Energy Bars... I'm strung-out on them! Massive... Other than that, we have some grilled (actually, George Foreman'd!) chicken, small portion of Brown Rice, a butt-load of broccoli and a bunch of chopped up side-dish thingys like courgette, red pepper, scallions, baby tomatoes, sweet corn and jalepeno...

Smoothie has Blueberries, natural yogurt, porridge flakes, selected nuts, some dried fruit, celery, water and a scoop of protein powder.

The banana is 100% banana

WHIP IT!

5,000 Views :cool:

https://www.youtube.com/watch?v=XmTV62mE1PA

WHIP IT!

* Not gonna call this 'Week 11, Day 2' cos I was pushed for time and only got time to do the BB Squat work... will do the complete Day 2 next week *

Lower Body Workout

Barbell Squat
Warm-up Sets
BW x 10
Empty Bar x 10
60kg x 4
80kg x 4
100kg x 4

Work Sets
120kg (80%) x 4
135kg (90%) x 2
142.5kg (~95%) x 1
150kg (100%) x 1
155kg x 1
160kg x 1 *PB*

Very happy with this - wrastled the bar back up there but got it back up, that was the main thing!

(*Nervously awaits the tearing apart of my Form! )

https://www.youtube.com/watch?v=Wocv-Tforg0

WHIP IT!

Dinner today is Avocado and Eggs a la Hanley!

H, Buddy, somethin this simple shouldn't taste so good!


AvEgg by burgomeister08, on Flickr

RidleyRider

Solid work on the squat man! Well done!

WHIP IT!

RidleyRider wrote: »

Solid work on the squat man! Well done!

Thanks!

It's only when I watched the vid I realise I seem to stand still for about 10 seconds before I squat. I think it's cos I'm usually saying to myself "Sh*t... hope I don't die..."

WHIP IT!

WEEK 11

Day 3

Warm-up: Decent 35-mins Spinning class and some quick circuit work involving Dumbbells and Ab work...

Upper Body Workout

1) Chin-ups: One set of MR (28)

2) SUPERSET
Lat Pulldowns 2 x 10
with
DB Side Presses 2 x 10

3) Incline DB Rear-Delt Flyes, pinkies up: 3 x 15

4) Eccentric BB Curls: 3 x 5 (neg reps)

5) 20kg Plate Core Circuit: x 2
Standing Side Twists x 20
Side Bends x 20 each side
Feet on Floor Crunches x 20
Feet 90* crunches x 20
Toe Touches x 20

6) Push-up challenge: 53 (PB, I think?!)

WHIP IT!

"You'll have to speak up, I'm wearing a towel..."

WEEK 11

Day 2 - Revisited

Warm-up: Foamrolling, stretching...

1) Jump Squats: 3 x 5 with 5kg DBs

2) Barbell Squat: Working off 157.5kg RM
Warm-up Sets
BW x 10
Empty Bar x 10
60kg x 4
80kg x 4
100kg 4
115kg x 4

Work Sets
125kg (80%) x 4
135kg (87.5%) x 2
145kg (92.5kg) x 1
152.5kg x 1
157.5kg x 1
162.5kg x ~1 (it felt like a 'Fail' but looked a bit better on the video, so I'll leave it to the boards.ie jury to 'yay' or 'nay' )

3) SUPERSET
Single Leg Supine Hip Thrusts 3 x 10 each side
with
20kg Plate Sidebends 3 x 15 each side

4) Heel Touches: 2 x 12 each side

Plus - Three-mile run. Have a couple of 10Ks coming up and this was my first bit of roadwork in over a year that I can remember. Legs burning a bit now but happy enough to get it done in 22.45 although I reckon the 'run' is more like 2.9 miles.

WHIP IT!

"Well look at this - a god-damn Mexican stand-off... in f*ckin' Mexico..."

WEEK 12

Day 1

Warm-up: 35-minute spinning class and all the stretches...

Upper Body Workout

1) Bench Press:
Empty Bar x 10
45kg x 5
60kg x 3
75kg x 2
87.5kg x 1
82.5kg x MR - 12 Disappointing - Bench didn't feel strong today at all.

2) BW Inverted Row (feet raised): 2 x MR (20)

3) Trapbar Shrugs: 3 x 15

4) Rest-pause Incline DB Curls: 20; 20 secs rest; 15; 20 secs rest; 7

5) Bezerchers Barbell Complex: 5 descending sets, first set x 10, second set x 9 etc - 60 secs rest in between sets.
(Zercher Squats; Zercher Reverse Lunges; Curl to Press; RDLs; Bent Rows)

*****
Body's looking a little softer last couple of weeks. Been neglecting the few extras I usually do (Spinning classes, football training) and taking too many liberties with the diet... and I think it's showing. Back at it this week!

WHIP IT!

"That's all, Folks..."

WEEK 12

Day 2

Lower Body Day

Warm-up: Lots of stretching and foamrolling.

1) DB Squat Jumps: 5 x 5 (5kg DBs)

2) Low Box Heel Touches: 3 x 12 each side

3) SUPERSET
Single Leg Suppine Hip Thrusts 3 x 10
with
20kg Plate Sidebends 3 x 15

4) Tabatha-style jump rope: 20 seconds on, 10 seconds off x 25 times

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

Day 3 - Final Day

Warm-up: Decent 35-min Spinning Class

1) Chin-ups: 1 x MR (28)

2) SUPERSET
Lat Pulldowns 2 x 10
with
DB Side Presses 2 x 10 each side

3) Incline DB Rear Delt Flyes: 3 x 20 (6kg DBs)

4) Eccentric BB Curls: 3 x 5

5) 20kg Plate Core Circuit: x 2
Standing Russian Twists x 15
Standing Sidebends x 15
Crunches, feet on floor x 15
Crunches, legs at 90* x 15
Toe Touches x 15

6) Push-up Test: 60 (PB!)

Plus: Three-mile run, same run as the other day but a little disappointed not to find any time. Actually went three seconds slower.

*****

So there goes by second stint of the Built Like A Badass Programme... very happy to see the numbers continue to rise in the big lifts and I will return to it in the coming months with an aim to improve my Deadlift... I'm facing into a run of two weeks in work where I have only 1 or 2 days off but I then have a few days off where I can jump into a new programme... For now, I'll just keep it ticking over for a fortnight although I do want to spend a session working out where my Deadlift is at. To be honest, I can't remember the last time I Deadlifted :rolleyes:

WHIP IT!

Just went for a five-mile run. Longest I've gone since March last year, I think. Was tough but quite happy to do it in 39:38... Doing the Samsung Night Run 10k at end of the month so just want to get some miles under the belt here and there between now and then.

MikeC101

WHIP IT! wrote: »

162.5kg x ~1 (it felt like a 'Fail' but looked a bit better on the video, so I'll leave it to the boards.ie jury to 'yay' or 'nay' )

For what it's worth, I wouldn't claim to be an expert but that looks very solid to me - depth looks fine, and you come up snappier than other vids I've seen of people testing their maxes.

I like the look of the program, especially the complexes at the end, although I don't imagine they feel all that good when you're doing them

Think it's between BLAB and 5/3/1 for my next program.

WHIP IT!

MikeC101 wrote: »

For what it's worth, I wouldn't claim to be an expert but that looks very solid to me - depth looks fine, and you come up snappier than other vids I've seen of people testing their maxes.

I like the look of the program, especially the complexes at the end, although I don't imagine they feel all that good when you're doing them

Think it's between BLAB and 5/3/1 for my next program.

Thanks for that Mike, much appreciated... It's funny, when testing my Rep Max in the last two weeks, both times the 'Rep' itself felt kinda iffy, but when I looked at the vid each time, I was pleasantly surprised. Suffice to say, they both looked alot better than they felt... the last vid, particularly, I felt like I chickened out of it a bit and didn't squat very deep at all. But when I watched the vid I was sorta like "Huh... not bad!"

I do feel like the bar is pressing me forward at those heavy (for me) weights. I think I need to get my elbows under the bar more to help prevent this but it's easier said than done!

I would certainly recommend the programme. For a 12-week programme, there's a good bit of variation and, like you said, the 'finishers' are very good. For me, they're exercises I will kinda 'keep for life' and use in other programmes etc...

WHIP IT!

Monday April 15

Warm-up: 30-min Spinning Class, handy enough but decent warm-up...

1) SUPERSET
Barbell Squats 5 x 120; 5 x 125; 5 x 125; 5 x 125; 5 x 130
with
Bench Press 5 x 90; 5 x 90; 5 x 90; 5 x 90; 5 x 92.5

2) SUPERSET
Chin-ups: BW+25kg x 5 - Five Sets
with
Barbell Lunges: 50kg x 5 each leg - five sets

3) SUPERSET
Military Press 50kg x 5 - Five sets
with
Bent Over Rows ~64kg x 5 - Five Sets


4) SUPERSET
Tricep Pulldowns Full Stack x 6 - Five Sets
with
EZ-bar Curls x 6 - Five Sets

*****
Good session - first Superset is murder! Rest is tough but manageable...

WHIP IT!

Took today off and just foamrolled and stretched the bejebus outta meself... yesterday took its toll - a*se muscles are killing me! Pesky Squats and Lunges...

WHIP IT!

"WHO YOU CALLIN' A PSYCHO??"

Wednesday April 17

Warm-up: Foamroallage and stretchies!

1) SUPERSET
Deadlifts 120 x 5; 120 x 5; 130 x 5; 130 x 5; 135 x 5
with
Incline DB Press 27.5 x 5; 30 x 5; 30 x 5; 30 x 5; 32.5 x 5

2) SUPERSET
Seated Cable Rows 5 x 6
with
Single-leg Squats 5 x 5 each side

3) SUPERSET
Front Lat Pulldowns 5 x 6
with
Arnold Press 5 x 6

4) SUPERSET
Lying Tricep Press 5 x 5
with
Hammer Curl 5 x 5

******
Phew... this was tough... was fairly beat after it... Deadlift wasn't bad considering I can't remember when I last did it! My grip failed before my strength really, might get myself a set of straps.

WHIP IT!

Feeling pretty beat-up today, two tough days in the gym... had a soak in the jacuzzi, couple of laps of the pool and a nice sauna, feeling a bit better after all that!

Also, stopped in at Argos on the way to work (cheers, Hanley) and picked me up a set of these bad boys...


Straps by burgomeister08, on Flickr

Grip was failing during the Deadlift yesterday and the next workout I'm doing involves Front Squats, which I've never done before. I want to do em like this... (I mean the grip, not the 'half-squat' part)

https://www.youtube.com/watch?v=vahGfzogTC8

Have never done the Front Squat before, any Do's and Don'ts I need to know about??

WHIP IT!

No kiddin, 6,000 Views... Here's some Dan Band for y'all... :cool:

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

Hanley

Is that Thib-a-dab-a-doo? Is he still claiming to be drug free?!!

WHIP IT!

Hanley wrote: »

Is that Thib-a-dab-a-doo? Is he still claiming to be drug free?!!

You lost me at 'Thib-a-dab-a-doo'... for a second I was gonna say 'No, it's the Dan Band'!

COH

WHIP IT! wrote: »

You lost me at 'Thib-a-dab-a-doo'... for a second I was gonna say 'No, it's the Dan Band'!

You're probabaly just confused because he spelt his name wrong... its Christian Thib-a-dab-a-dib-a-dab-a-dob-a-dub-a-doo

DylanJM

WHIP IT! wrote: »

Have never done the Front Squat before, any Do's and Don'ts I need to know about??

I'd say try doing the front squats with hands under the bar before resorting to using the strap method. It can be uncomfortable at first and can take a while to develop sufficient mobility but it's definitely worth it.

Lots of stuff on mobilitywod that will help with developing mobility in the front rack position. I find rolling my triceps and lats (I get the roller right in under my armpit and feel around for trigger points) helps a lot. You could do some thoracic extension on the roller as well.

Some cues for the actual squat would be keeping your upper back very tight and sitting straight down (rather that sitting back like in a back squat). Oh and keep your elbows up.

Hope this helps.

WHIP IT!

DylanJM wrote: »

I'd say try doing the front squats with hands under the bar before resorting to using the strap method. It can be uncomfortable at first and can take a while to develop sufficient mobility but it's definitely worth it.

Lots of stuff on mobilitywod that will help with developing mobility in the front rack position. I find rolling my triceps and lats (I get the roller right in under my armpit and feel around for trigger points) helps a lot. You could do some thoracic extension on the roller as well.

Some cues for the actual squat would be keeping your upper back very tight and sitting straight down (rather that sitting back like in a back squat). Oh and keep your elbows up.

Hope this helps.

Thanks Dylan... but I honestly don't think I would be able to use the conventional grip. I feel in pain just looking at people do it on YouTube! I will give it a bash, certainly, but I've a feeling I'll be resorting to straps sooner rather than later...

COH

I've found using straps is even less comfortable than using a rack grip.. try loosening out your lats and pecs and practicing the rack grip using a heavy static hold and see if it makes a difference

WHIP IT!

COH wrote: »

I've found using straps is even less comfortable than using a rack grip.. try loosening out your lats and pecs and practicing the rack grip using a heavy static hold and see if it makes a difference

Jeez, you guys really aren't gonna let me take the easy way out here at all, are ya??

Ok, I'll give it a try... but if I die, I'm haunting every one of you b*stards!

WHIP IT!

Didn't make it to the gym today - was still in an awful condition when I woke up! Bit looser now and will be in the gym ~12.30 tomorrow to give these oul Front Squats a rattle...

WHIP IT!

Saturday April 20

Warm-up: One-hour pilates class, get the blood flowing... some stretches and hip work when I got to the gym...

1) SUPERSET (this should've been the second Set but Squat Rack was taken when I got there so did it first)
Pullovers 5 x 5 (30kg DB)
with
RDLs 5 x 5 (~75kg)

2) SUPERSET
Front Squat 5 x 5 (70kg; 60kg; 60kg; 70kg; 60kg)
with
DB Shoulder Press 5 x 5 (30kg; 27.5kg; 24kg; 22kg; 20kg)

3) SUPERSET
One-arm Rows (44kg DB) 5 x 5
with
DB Flyes 5 x 5 (10kg first set, 12.5kg second and 15 kg after that)

4) SUPERSET
DB Curls (22kg DB) 5 x 5
with
Standing Tricep Extensions (22kg DB) 5 x 6

******
M'eh, I didn't really enjoy this and I was so looking forward to it. I couldn't grip the bar conventionally for the Front Squat at all, sweet moses how do people do that?? Even with the straps it wasn't entirely comfortable but from looking again at the TNation video above it looks like I didn't have the bar far enough back near my throat if you like... the result was every set was harder on my arms than it should've been and it impacted my Shoulder Press to the extent that I had to drop down the weights on every single set, massively disappointing.

The rest of it wasn't so bad though, I'll be better next week...