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

Hanley · 03-08-2014 4:52pm

Alf Veedersane wrote: »

And there was a 6th there for the taking.

Yah and the rest!

WHIP IT! · 03-08-2014 4:54pm

Alf Veedersane wrote: »

And there was a 6th there for the taking.

Ya think? Maybe, but I must say, on just about every lift that I record, the video always looks 'easier' than the lift itself felt! Hence, people often say "Ya had another one or two in the tank there, Man" and I'm thinkin "Really, but I almost f*cking died!!"

Alf Veedersane · 03-08-2014 4:59pm

WHIP IT! wrote: »

Ya think? Maybe, but I must say, on just about every lift that I record, the video always looks 'easier' than the lift itself felt! Hence, people often say "Ya had another one or two in the tank there, Man" and I'm thinkin "Really, but I almost f*cking died!!"

Yeah, and the rest as Hanley said. If there was any doubt about the 5th, the pause after the 4th would have been a lot longer.

Hanley · 03-08-2014 5:00pm

Doesn't matter what it feels like. It's how it looks.

WHIP IT! · 03-08-2014 5:10pm

Alf Veedersane wrote: »

Yeah, and the rest as Hanley said. If there was any doubt about the 5th, the pause after the 4th would have been a lot longer.

Hanley wrote: »

Doesn't matter what it feels like. It's how it looks.

You guyssss.... :pac:

Alf Veedersane · 03-08-2014 5:28pm

Hanley wrote: »

Doesn't matter what it feels like. It's how it looks.

...said the bishop to the actress.

WHIP IT! · 06-08-2014 2:26pm

Wednesday August 6

Week 6 - Day 3

1) Deficit Deadlifts (on plate ~2" raise)
Empty Bar x 10
70kg x 5
90kg x 5
100kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
152.5kg x 3
160kg x 3

This felt great. Felt very strong.

Deficit Deads, 160kg x 3

https://www.youtube.com/watch?v=zINw0MPmI8s

2) Rack Pulls
120kg 2 x 8
125kg 2 x 8
130kg x 8

3) Machine Leg Curls 5 x 10

4) Candlesticks 2 x 8

**********

Really enjoyed this, Deadlift feels great. Eating some tasty chicken with sweet potato wedges right now then off to buy myself a fancy new suit... if Gabrielle Sabatini walked in here with a couple drinks on her this would be the best Wednesday ever!

Alf Veedersane · 06-08-2014 2:37pm

WHIP IT! wrote: »

if Gabrielle Sabatini walked in here now with a couple drinks on her this would be the best Wednesday ever!

Old skool!

WHIP IT! · 06-08-2014 4:10pm

Obviously, this is the Final week of the RevFit Six-Week Challenge. I'll be Testing my maxes on Saturday morning then off for a week in the sun. So my mind's turning to what should I do next... I could just go right back to the start and knock another six weeks out of this programme... or I was toying with the idea of giving this a try, the TNation 915 Workout Programme.
http://www.t-nation.com/workouts/915-workout-program

Seems cool but my only concern is Power Cleans. I've never really done them and my gym doesn't have a platform or bumper plates and I really don't wanna wreck the gaf! But I do want to give em a bash...

Any thoughts or can anyone recommend any other programmes they think might suit? Cheers!

conzy · 06-08-2014 4:23pm

WHIP IT! wrote: »

Obviously, this is the Final week of the RevFit Six-Week Challenge. I'll be Testing my maxes on Saturday morning then off for a week in the sun. So my mind's turning to what should I do next... I could just go right back to the start and knock another six weeks out of this programme... or I was toying with the idea of giving this a try, the TNation 915 Workout Programme.
http://www.t-nation.com/workouts/915-workout-program

Seems cool but my only concern is Power Cleans. I've never really done them and my gym doesn't have a platform or bumper plates and I really don't wanna wreck the gaf! But I do want to give em a bash...

Any thoughts or can anyone recommend any other programmes they think might suit? Cheers!

A lot of people make great gains on Candito's 6 week program, also worth a look

irisheagle14 · 06-08-2014 4:30pm

Hi whip it, had been following your built like a badass program until injury derailed my plans! Overall how did you find that program and were you happy with the gains. Play gaa but have been slack in the gym the last few months and want to get back into it now. Thanks

Hanley · 06-08-2014 4:32pm

WHIP IT! wrote: »

Obviously, this is the Final week of the RevFit Six-Week Challenge. I'll be Testing my maxes on Saturday morning then off for a week in the sun. So my mind's turning to what should I do next... I could just go right back to the start and knock another six weeks out of this programme... or I was toying with the idea of giving this a try, the TNation 915 Workout Programme.
http://www.t-nation.com/workouts/915-workout-program

Seems cool but my only concern is Power Cleans. I've never really done them and my gym doesn't have a platform or bumper plates and I really don't wanna wreck the gaf! But I do want to give em a bash...

Any thoughts or can anyone recommend any other programmes they think might suit? Cheers!

That one you're on now is heavily influenced by CT.

His new one would be a good follow on.

WHIP IT! · 06-08-2014 5:25pm

irisheagle14 wrote: »

Hi whip it, had been following your built like a badass program until injury derailed my plans! Overall how did you find that program and were you happy with the gains. Play gaa but have been slack in the gym the last few months and want to get back into it now. Thanks

Hiya Irish

Yeah I couldn't fault the BLAB programme, it's perfectly suitable for a GAA player. I did it twice back to back and enjoyed it. All the numbers went up in my Squat and Deadlift and it definitely gave me an all-round more athletic look.

WHIP IT! · 06-08-2014 5:25pm

Hanley wrote: »

That one you're on now is heavily influenced by CT.

His new one would be a good follow on.

Cheers H, gonna investigate now!

WHIP IT! · 07-08-2014 1:50pm

Thursday August 7

Week 6 - Day 4

1) SUPERSET
Deadlifts (90%) 162.5kg x 1
with
DB Press 32kg 4 x 10

2) SUPERSET
BB Rows 4 x 10
with
Reverse Lunges 4 x 8 each side

3) SUPERSET
Pause Squats 100kg 4 x 5
with
Rear Delt Flyes 4 x 15

*********

That's it folks. All we gotta do now is TEST THAT SH*T!!

Saturday morning, will test all three lifts... would ideally like an extra day's rest between now and then but can't be helped... looking forward to it!

Hanley · 07-08-2014 5:08pm

Remember to tell everyone how great I am.

WHIP IT! · 07-08-2014 5:11pm

Hanley wrote: »

Remember to tell everyone how great I am.

Is the tattoo I got of you on my ankle not enough??

ninamc · 07-08-2014 6:56pm

Get it on your ass and post a pic. Then we'll all believe you.

WHIP IT! wrote: »

Is the tattoo I got of you on my ankle not enough??

WHIP IT! · 07-08-2014 7:09pm

ninamc wrote: »

Get it on your ass and post a pic. Then we'll all believe you.

Wait for the before/after pics! :pac:

WHIP IT! · 11-08-2014 7:32pm

Monday August 11..... Test Day, Brah :cool:

1) SQUAT
Empty Bar x 10
50kg x 3
60kg x 3
80kg x 2
100kg x 2
(*added belt*)
110kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1 (Estimated 1RM before starting Programme)
157.5kg x 1
165kg x 1
170kg x 1 (Double Bodyweight Squat, all-time PB n sh*t! :pac: )

2) BENCH PRESS
Empty Bar x 12
50kg x 4
60kg x 2
70kg x 2
80kg x 1
85kg x 1
90kg x 1
95kg x 1
100kg x 1
105kg x 1 (estimated previous 1RM before programme)
107.5kg x 1
110kg x 1
112.kg x 1
115kg x 1
117.5kg x 1(That'll do, Donkey, that'll do... :cool:)

3) DEADLIFT
Empty Bar x 12
70kg x 3
100kg x 3
120kg x 2
(*belt and straps)
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1 (Estimated previous 1RM before starting Programme)
190kg x 1
200kg x 1 (ties all-time PB but better form this time I'm certain)

Three-lift total
Before: 435kg
After: 487.5kg

https://www.youtube.com/watch?v=PuK3K_WqnbE

*******

Needless to say, I'm over the moon with all of this...

The RevFit Strength Challenge came at the perfect time for me. I had just come off my least active three months in about 2.5 years, had some work done on the house which kept me occupied for about eight weeks (no gym, no golf - horrible!) then I didn't really get back into it right away because, to be honest, I was enjoying the break! But I wasn't enjoying the way my physique was slipping away (not that it was anything special, but I'm not in bad nick for 32!

)... so, like I said, Hanley's Challenge was the perfect thing to kickstart me back into it...

I'm particularly pleased with the Double-BW squat. That was a goal of mine this year but there's no doubt I would not have gotten there as quickly (or, possibly at all) by myself. My Bench Press is not a lifetime PB (although it's not far off!) but it's the strongest it's felt in about a year and I think it will climb slightly further soon enough once I keep the work up. I have deadlifted 200kg once before, but my form is better now I'm certain of it.

Many thanks to James Hanley for taking the time and effort to put this together. I have to say, bottom line, I've enjoyed every single step of it and couldn't recommend Revolution Fitness enough!

RidleyRider · 11-08-2014 7:39pm

Awesome stuff!

conzy · 11-08-2014 8:06pm

redonkulous progress

11-08-2014 8:19pm

Squat looked easy! Depth looked great too.

WHIP IT! · 11-08-2014 8:34pm

RidleyRider wrote: »

Awesome stuff!

conzy wrote: »

redonkulous progress

gvn wrote: »

Squat looked easy! Depth looked great too.

Thanks a lot Lads, much appreciated!

Alf Veedersane · 11-08-2014 8:43pm

Great liftin', man!

Oh...and 32 isn't exactly old FFS.

WHIP IT! · 11-08-2014 8:46pm

Alf Veedersane wrote: »

Great liftin', man!

Oh...and 32 isn't exactly old FFS.

I never used the word "old"... but now that you've thrown it in there I'm all like "What's this 'Alf' fella's game?? He sayin' I'm past it?? Should I race him up Main Street at 3 in the morning??"

Alf Veedersane · 11-08-2014 8:49pm

WHIP IT! wrote: »

I never used the word "old"... but now that you've thrown it in there I'm all like "What's this 'Alf' fella's game?? He sayin' I'm past it?? Should I race him up Main Street at 3 in the morning??"

Implication is nine-tenths of the law.

Or something.

WHIP IT! · 21-08-2014 3:18pm

Went to Ibiza, lost my soul as well as all my gainz... back at it...

Warm-up: Foamrolling with added tears

1) SUPERSET
Push-Ups 4 x 15
with
Squats 100kg 4 x 10

2) SUPERSET
BB Rows 4 x 10
with
Overhead Press 4 x 8

3) SUPERSET
Deadlifts 140kg 4 x 2
with
DB Flyes 12.5kg 4 x 15

*******

This hurt. All of it.

Alf Veedersane · 21-08-2014 3:23pm

When you gonna start a new programme and what will it be?

Speaking of programmes, will you be on Oi-beef-a Uncovered?

WHIP IT! · 21-08-2014 4:42pm

Alf Veedersane wrote: »

When you gonna start a new programme and what will it be?

Speaking of programmes, will you be on Oi-beef-a Uncovered?

Been thinking about it and I think i'm just gonna go right back at Hanley's Six-Week programme again.

Then I think I'll take 4-6 weeks of a higher-rep kinda programme and take a break from the Max Effort deal for a while...

Just a thought, I haven't fully decided...

Any thoughts?

Thing is, I'd like to do H's programme again but better - ie, pay better attention to my diet and far more attention to mobility, warm-ups etc...

WHIP IT! · 25-08-2014 4:45pm

Monday August 25

Today's Workout was inspired by the occasional 'Strongman Competitions' my gym holds. I've never competed in one, but the format it - each competitor Benches and Squats their own Bodyweight as many times as possible, then they Overhead Press half their bodyweight as many times as possible... simple and fun!

Here's how it went...

Bench Press - Bodyweight (85kg) x 15

https://www.youtube.com/watch?v=wjS8QfDYyF4

Squat - Bodyweight (85kg) x 40

https://www.youtube.com/watch?v=U4wsae6hBkE

Overhead Press - 50% BW (~42/43kg) x 14

https://www.youtube.com/watch?v=jIVHbBI_K0g

WHIP IT! · 27-08-2014 10:57pm

Wednesday August 27

RevFit Strength Challenge - Part Deux!

Week 1 - Day 1

Squat
Empty Bar x 10
60kg x 8
80kg x 8
90kg x 8
100kg x 8
110kg x 8
120kg (70% of RM) 3 x 8
120kg x 15

https://www.youtube.com/watch?v=MTDy3YpDDkY

2) Pause Squats
80kg x 8
90kg 4 x 8

3) Front Squats
60kg 5 x 8

4) SUPERSET
Split Squats x 6
with
BW Squats x 12
with
Reverse Lunges x 25 each side

Alf Veedersane · 27-08-2014 11:18pm

WHIP IT! wrote: »

Wednesday August 27

RevFit Strength Challenge - Part Deux!

Week 1 - Day 1

Squat
Empty Bar x 10
60kg x 8
80kg x 8
90kg x 8
100kg x 8
110kg x 8
120kg (70% of RM) 3 x 8
120kg x 15

http://youtu.be/MTDy3YpDDkY

2) Pause Squats
80kg x 8
90kg 4 x 8

3) Front Squats
60kg 5 x 8

4) SUPERSET
Split Squats x 6
with
BW Squats x 12
with
Reverse Lunges x 25 each side

Good luck with it...especially with those shiny, new and BIG PRs

WHIP IT! · 28-08-2014 6:31pm

Thursday August 28

Week 1 - Day 2

1) Bench Press
Empty Bar x 12
50kg x 8
60kg x 8
70kg x 8
82.5kg (70% of 1RM) 3 x 8
82.5kg x 14

https://www.youtube.com/watch?v=4i12X6ObjDg

2) Inclined Bench Press
60kg 5 x 8

3) Close-grip Bench Press
70kg x 8
65kg 4 x 8 (I think I may have accidentally done 5 sets of this but not sure)

4) SUPERSET
BB Rows 3 x 6
with
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 25

conzy · 28-08-2014 6:34pm

The video thumbnail is upside down. I thought you were doing some mad "strapped to the ceiling rows" COH is a bad influence with all his mental rigs

nice benchin'

RidleyRider · 28-08-2014 7:29pm

Your bench tekkers could be better!:P

WHIP IT! · 28-08-2014 7:56pm

RidleyRider wrote: »

Your bench tekkers could be better!:P

My everything could be better, Brother

Hanley · 28-08-2014 8:39pm

How do the reps and weight now compare to last time??

Alf Veedersane · 28-08-2014 9:54pm

Hanley wrote: »

How do the reps and weight now compare to last time??

Was curious myself...

72.5 x 4 x 8
72.5 x 12

Noiiiice!

Hanley · 29-08-2014 9:00am

Alf Veedersane wrote: »

Was curious myself...

72.5 x 4 x 8
72.5 x 12

Noiiiice!

I'm slightly aroused to see how this works back to back.

My feeling is 2x 6 weeks cycles = gainzz.

And 3x = painzz (..not the good kind)

WHIP IT! · 30-08-2014 6:06pm

Saturday August 30

Week 1 - Day 3

1) Deadlift
Empty Bar x 10
70kg x 5
100kg x 5
120kg x 5
(*belt & straps)
140kg x 5
150kg x 5
160kg (80% of 1RM) 4 x 5 - sloppy enough, the video is Set 2 of 4

https://www.youtube.com/watch?v=6z1EsoqbuV4

2) RDLs
60kg 5 x 8

3) Good Mornings
5 x 8

4) Candlesticks 1 x 10
Twinged an abdominal muscle so called it a day!

WHIP IT! · 04-09-2014 2:09pm

Thursday September 4

Week 1 - Day 4

1) Superset
Push Ups 4 x 20
with
BB Squats 102.5kg (60% RM) 4 x 10

2) Superset
BB Rows 4 x 10
with
Overhead Press 4 x 8

3) Superset
Deadlift 140kg (70% RM) 4 x 2
with
DB Flyes 12kg 4 x 15

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

Loves dem Day 4s, Brah!

WHIP IT! · 04-09-2014 2:17pm

Question: my gym has recently got a safety bar attachment. It's like a U-shaped thingy that sits into an Oly Bar making it a safety bar.

As I don't compete in powerlifting comps etc... is it a good idea for me to safety squat instead of regular BB squatting? Is safety bar squatting as effective for my goals (ie, athletic development) as regular BB squatting?

Hanley · 04-09-2014 4:34pm

What do you mean by "athletic development"?

What are the pros/cons of safety bar squatting for you?

WHIP IT! · 04-09-2014 6:05pm

Hanley wrote: »

What do you mean by "athletic development"?

What are the pros/cons of safety bar squatting for you?

I've never done it. Safety bar squatting that is. I train to improve at gaa, and to look and feel better... I was wondering if safety bar squatting was advisable because it's, well, 'safer'?? Or is it?

WHIP IT! · 16-09-2014 5:44pm

Tuesday September 16

Week 2 - Day 1

1) BB Squat
Empty Bar x 10
60kg x 8
80kg x 8
100kg x 8
110kg x 8
120kg x 8
127.5kg (75% RM) 3 x 8
127.5kg x 10

https://www.youtube.com/watch?v=G8stWBEDvuA

2) Pause Squat
80kg x 8
85kg 2 x 8
90kg 2 x 8

3) Front Squat
80kg 5 x 8

Hanley · 16-09-2014 8:30pm

Looked like room to spare on those squats too

Whatcha get last time on em??

WHIP IT! · 16-09-2014 9:55pm

WHIP IT! wrote: »

Wednesday July 2

Week 2 - Day 1

1) BB Squat
Empty Bar x 10
60kg x 8
80kg x 8
90kg x 8
105kg (75%) 3 x 8
105kg x 15
My conservative guesstimate that my 1RM was at about 140 was off, I'll bump it up to 150 for the remainder.

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

This was Day 1 of Week 2 on my first go-round. I started off with an estimated 1RM of 140kg & upped it to 150 after this.

Very happy with the Squat today after two weeks of doing nothing and eating like a big... fat... pig!

WHIP IT! · 20-09-2014 12:37pm

Saturday September 20

Week 2 - Day 2

1) Bench Press
Empty bar x 12
40kg x 8
50kg x 8
60kg x 8
70kg x 8
80kg x 8
... had a problem here, the programme calls for 75% 3 x 8 plus one set of 8+... but working off a RM of 117.5kg, 75% is 88.125kg... the smallest increments I can make in my gym are 2.5kg at a time, so I could either go 87.5kg or 90kg... so I decided the best course to take was...
87.5kg 2 x 8
90kg 2 x 8

2) Inclined Bench Press
60kg 5 x 8

3) Close Grip Bench
70kg 2 x 8
60kg 3 x 8

4) SUPERSET
BB Rows 3 x 6
with
Pull Ups x 6; 5; 5
with
Rear Delt Flyes x 25
Part B of the Superset should be 'Lat Pulldowns x 12' but the Pulldown machine was taken so I went with Pull Ups. In hindsight, I should've switched the Pull Ups and BB Rows around and went 'Pulls x 6; Rows x 12; Flyes x 25'... would've made more sense and I'd been a bit fresher for the Pull Ups each time

WHIP IT! · 02-10-2014 2:58pm

Thursday September 25

Week 2 - Day 3

1) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 3
140kg x 3
155kg x 3
170kg (85% RM) 4 x 3

Thursday October 2

Week 2 - Day 4

1) Superset
DB Flyes 4 x 12
with
BB Squats 110kg (65%) 4 x 8

2) Superset
BB Rows Underhanded 4 x 10
with
Seated DB Shoulder Press 4 x 8

3) Superset
Deadlifts 150kg (75%) 4 x 2
with
Flat DB Press 4 x 15

****

Week 2 has been s total disaster for reasons I won't go in to... so gonna do it again before getting in to Week 3...

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

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