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

WHIP IT! · 24-01-2014 9:29am

Thursday Jan 23

GAA preseason Day 14 (missed Day 13, work)

Usual stuff... few running drills... few ball drills... boring... or maybe I was just in a bad mood...

WHIP IT! · 26-01-2014 2:43pm

Saturday Jan 25

GAA preseason Day 15

All ballwork. Mainly backs v forwards. Rough ol morning, plenty of hard work in here. Feeling strong after a good winter's work, legs are standing up to the tough conditions.

Alf Veedersane · 26-01-2014 3:40pm

How did you fare with the running and that kinda craic when you started off? Or were you doing some cardio in the off-season as well

WHIP IT! · 26-01-2014 3:55pm

Alf Veedersane wrote: »

How did you fare with the running and that kinda craic when you started off? Or were you doing some cardio in the off-season as well

I fared very well. I didn't really do any cardio in the close season..... but neither did anyone else!

Alf Veedersane · 26-01-2014 3:58pm

Heading back to football soon so I was wondering how I'd fare going in cold. Well, I've done some short runs but none steady-state so hoping the extra strength will help.

WHIP IT! · 29-01-2014 12:23pm

Tuesday Jan 28

GAA Preseason - Day 16

Short, sharp session with sprints, plymetric stuff and a few shuttles... in the motha f*ckin mud, MANNNN!!!! Also got a chance to kick a ball about afterward for a bit... which was nice...

WHIP IT! · 31-01-2014 2:23pm

Thursday Jan 30

GAA Preseason - Day 17

Was late down so missed alot of the running drills at the start. After that it was about 40 mins of 8/9 a-side... First challenge match on Sunday but with the weather forecast I'd be surprised if it went ahead.

WHIP IT! · 02-02-2014 2:14pm

Sunday Feb 2

Friendly called off so got some gym work in

1) BB Squat
Empty bar x 10
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5
122.5kg x 5
125kg x 5
127.5kg x 5
130kg x 5

2) Bench Press
Empty bar x 12
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
92.5kg x 5
95kg x 5

3) Curlzzzzz 2 x 10

4) Push-ups x 40

WHIP IT! · 05-02-2014 10:50am

Tuesday Feb 4

GAA Preseason - Day 18

Most miserable night I was ever outdoors in. Bit of a warm up with a couple of running drills then we retreated inside for some body weight work followed by some core conditioning.

WHIP IT! · 05-02-2014 5:37pm

Wednesday Feb 5

Recovery session - legs were tender after Sunday's squat session and alot of bodyweight legwork at training last night... so hit the foamroller, sliothar and stretchy band hard today and feel sooo much better...

Had a watch of this Kelly Starrett vid yesterday and found it helpful for the ol hip...

https://www.youtube.com/watch?v=JBHzXF-mVjY

Alf Veedersane · 05-02-2014 5:52pm

WHIP IT! wrote: »

Wednesday Feb 5

Recovery session - legs were tender after Sunday's squat session and alot of bodyweight legwork at training last night... so hit the foamroller, sliothar and stretchy band hard today and feel sooo much better...

Had a watch of this Kelly Starrett vid yesterday and found it helpful for the ol hip...

https://www.youtube.com/watch?v=JBHzXF-mVjY

Was all over that at yoga last night. The stretch at the 2:40 mark worked a treat. Like I'd put WD-40 into the hips.

WHIP IT! · 05-02-2014 6:43pm

Alf Veedersane wrote: »

Was all over that at yoga last night. The stretch at the 2:40 mark worked a treat. Like I'd put WD-40 into the hips.

The boy's a genius... I could actually feel the hip easing as I was doing it today...

WHIP IT! · 06-02-2014 10:31pm

Thursday Feb 6

GAA Preseason - Day 19

Basically all ball drills but with some interval-type running involved also... weather's been so sh*t... an oul match wouldn't go astray!

I'm thinking I might start my third stint at Built Like A Badass next Monday...

WHIP IT! · 08-02-2014 4:10pm

Saturday Feb 8

1) DB Bench Press
18kg x 5
22kg x 5
26kg x 5
30kg x 3
36kg x 3
40kg x 3
42kg x 3

2) SUPERSET
Tricep Pushdowns 4 x 8
with
Bicep Curls (22kg DBs) 4 x 8

3) Push Ups x 30

Friendly match tomorrow... should be a nice mudbath!

WHIP IT! · 09-02-2014 1:20pm

Sunday Feb 9

Match called off, unsurprisingly... had an hour practice match on the astro.. good run out... 25 mins in the jacuzzi and 10 in the sauna afterward, feeling good!

Alf Veedersane · 09-02-2014 4:57pm

Probably asked before, but what position do you play? Stereotypical positioning would have you somewhere down the middle...

WHIP IT! · 09-02-2014 5:48pm

Alf Veedersane wrote: »

Probably asked before, but what position do you play? Stereotypical positioning would have you somewhere down the middle...

Played in the corner for 15 years... hated it for 14... hoping to be stuck somewhere through the middle this year, preferably at 11!

Alf Veedersane · 09-02-2014 5:53pm

11 is a personal favourite...not the same expectation to score but plenty of involvement.

WHIP IT! · 09-02-2014 8:29pm

Alf Veedersane wrote: »

11 is a personal favourite...not the same expectation to score but plenty of involvement.

Yeah and ye can ponse about picking out passes with your socks pulled up to your knees :cool:

Alf Veedersane · 09-02-2014 8:42pm

Above the knees, ftw.

Never got that pleasure myself...

WHIP IT! · 10-02-2014 4:45pm

Monday Feb 10

A veritable plethora of foamrolling, mobility work, bandwork and sliothar-balling today... needed it!

WHIP IT! · 11-02-2014 4:14pm

Tuesday Feb 11

Built Like A Badass (Part III)

Week 1 - Day 1

1) Bench Press - working (somewhat ambitiously) off previous 1RM of 117.5kg
Warm-up Sets
Empty bar x 10
50kg x 8
60kg x 8
75kg x 8
Work Sets
85kg (72.5%) x 8
92.5kg (~77.5kg) x 6
97.5kg (82.5kg) x 4 or more = 5

2) DB Bench Press
22kg DBs x 25 x 16

3) SUPERSET
Seated Cable Rows 4 x 15
with
Tricep Pushdowns 4 x 15

4) SUPERSET
DB Shrugs 3 x 15
with
DB Lat Raises 3 x 15

5) Barbell Circuit
Deadlifts; Rows; Hang Cleans; Push Presses; Back Squats - each by 10
Two circuits with strict 90 secs in between.. Plus a third bonus set...

WHIP IT! · 11-02-2014 10:08pm

Tuesday Feb 11 (Part II)

Had first friendly match at long last... amid a nice mini-blizzard!

Wasn't bad, felt we were comfortably ahead of the oppo (who play in our league) fitness wise so hopeful we'll hit the ground running when League games start this Sunday - weather permitting!

WHIP IT! · 13-02-2014 4:09pm

Thursday Feb 13

Built Like a Badass

Week 1 - Day 2

Warm-up: Dynamic(ish!) lower-body warm-up

1) Squat Jumps (with 5kg DBs) 4 x 6

2) BB Squat - working off previous 1RM of 162.5kg
Warm-up Sets
Empty Bar x 10
60kg x 8
80kg x 8
100kg x 8
110kg x 4

Work Sets
117.5kg (72.5%) x 8
125kg (77.5%) x 6
135kg (82.5%) x 4 or more = 5

3) SUPERSET
Weighted back raises 3 x 15
with
Medicine Ball Twists 3 x 20

4) Timed One-mile Run - 6:07

WHIP IT! · 15-02-2014 6:50pm

Saturday Feb 15

Built Like a Badass

Week 1 - Day 3

1) Chin Ups: MR (30) followed by 50%MR (15)

2) SUPERSET
Lat Pulldowns 2 x 15
with
DB Standing Shoulder Press (15kg) x 22 x 15

3) SUPERSET
Rolling Tricep Extensions 4 x 8
with
Hammer Curls 4 x 8

4) Core Circuit x 2
Toe Touches x 20
Bicycle x 30
Side Plank x 30 secs either side

5) 100 Push-Ups as fast as possible: 5:55

*****

Managed to eventually clear up a long-standing right shoulder issue a few weeks ago... and it's very helpfully switched to the left shoulder now! Similar pain in a slightly different part of the shoulder :rolleyes:
So will work on that on recovery days. Push-ups were painful today and any isolation work with DBs I did this week was very tough on the left shoulder.

WHIP IT! · 16-02-2014 5:15pm

Sunday Feb 16

Played our second friendly match today - we played three 20-min 'halves', I played half-forward in the first and third sections, felt good, played decent. Feel good... now I just need to see if they'll bring in a rule where I can take a 20-min rest in the middle of every game!

Conditioning/Circuit session on Tuesday evening which I'll miss (working) and and pitch session on Thursday evening. I'll get gym sessions in tomorrow, Tuesday and Friday/Saturday morning all going to plan.

Sangre · 17-02-2014 10:56am

WHIP IT! wrote: »

Saturday Feb 15

Built Like a Badass

Week 1 - Day 3

1) Chin Ups: MR (30) followed by 50%MR (15)

.

Is that 30 straight chins? Impressive if so.

WHIP IT! · 17-02-2014 10:56am

Well, this is awkward... :pac:

Boards have a "Boards match making" link here...
http://www.boards.ie/love.php

Boards by burgomeister08, on Flickr

WHIP IT! · 22-02-2014 2:16pm

Thursday Feb 20

GAA Training

All ballwork with plenty of sprints involved and a game of backs v forwards. First league match Sunday morning.

Saturday Feb 22

Warm-up: Some foamrolling and bandwork and sliothar work

1) Bench Press
Warm Up
Empty Bar x 12
50kg x 7
60kg x 7
70kg x 7
80kg x 7

Work Sets
90kg (~75%RM) x 7
95kg (~80%) x 5
100kg (85%) x 2 (should've been a triple)
Left shoulder just gave out. Have been ignoring it like an idiot hoping it would go away but today it was just too sore. It felt ok at first after loosening it up and getting the sliothar in there etc but enough is enough - I can't go any further until I have it sorted. It's actually more painful than the right one ever was. The right one, of course, feels 100% fine now.

I ignored it last week even though I almost dropped a 20kg DB on myself when bench pressing.

This. Sucks. Ass.

WHIP IT! · 22-02-2014 2:33pm

This is me, next week... Legs are fine so Leg Day(s) won't be getting overlooked...

https://www.youtube.com/watch?v=r241Nkazqb8

https://www.youtube.com/watch?v=eveYJP1indI

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

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