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

ninamc

I could have got really rude there, but I'm new so I won't

ninamc wrote: »

Type in Ease of Access centre into your help function on your laptop.
A dialogue box should open and there should be a checkbox for "sticky keys"
If it's ticked, that's your problem. Untick it. If it's not it's more than likely a bug.

WHIP IT!

First of all, thanks for not saying "have you tried turning it off and back on again??"

Second of all, if your suggestion doesn't work I'm going to go back to the only other plan I had... which was smashing the f*cking thing off a wall!

WHIP IT!

Monday July 21

Week 4 - Day 4

1) SUPERSET
Deadlift 152.5kg (85%) 4 x 1 (no straps, DL feels good right now)
with
DB Flyes 4 x 10

2) SUPERSET
One-arm DB Rows 32kg 4 x 10
with
Seated DB Press 22kg 4 x 8

3) SUPERSET
Split Squats 4 x 10
with
Rear Delt Flyes 4 x 15

******
In and out in under an hour, great session... Four weeks done, two to go, feeling strong - all three major lifts feel good. Bench Press lagging behind the rest slightly but that was expected.

WHIP IT!

Wednesday July 23

Like working out in the Sahara Desert today... Sweltering!

1) Squat
This felt like it was going to be one of those days. Skipped breakfast (unless you count a bag of Haribo and a coffee) and felt under pressure literally from the first Set.
Empty Bar x 10
60kg x 5
80kg x 3
90kg x 3
100kg x 3
115kg x 3
130kg x 3
145kg (90%) 3 x 3
145kg x 5

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

2) 1.5 Squats
80kg 5 x 8

3) BB Squats
80kg x 15
85kg x 15

4) SUPERSET
Reverse Lunges 2 x 6
with
Split Squats 2 x 12
with
Tempo Squats (BW) 2 x 25

******
Crawled outta the place in a sweaty mess... tough going there today, Folks...

Hanley

You did 90% x5 after 3x3... congratulations - you're PR'n soon.

WHIP IT!

Hanley wrote: »

You did 90% x5 after 3x3... congratulations - you're PR'n soon.

Thanks H, I was very happy with it, especially considering I just didn't feel great. Honestly, every Set felt 'heavy' - the 60s felt like 80, the 80s like 100 and so on... when I did the 130kg x 3 I was genuinely worried, it felt like I was almost at my limit... but, in the end, the top sets each got better as I went along.

Hanley

WHIP IT! wrote: »

Thanks H, I was very happy with it, especially considering I just didn't feel great. Honestly, every Set felt 'heavy' - the 60s felt like 80, the 80s like 100 and so on... when I did the 130kg x 3 I was genuinely worried, it felt like I was almost at my limit... but, in the end, the top sets each got better as I went along.

That's called KieranSyndrome.

WHIP IT!

Hanley wrote: »

That's called KieranSyndrome.

Is there an ointment I can get for it??

WHIP IT!

Friday July 25

1 - Bench Press
Empty Bar x 10
50kg x 5
60kg x 3
70kg x 3
80kg x 3
87.5kg x 3
95kg - 90pc - 3 x 3
95kg x 6

Bench felt good. Strongest it's felt since I started the programme.

https://www.youtube.com/watch?v=jG36K5aFAe4

2 - Pause Bench
70kg 2 x 6
75kg 2 x 6
80kg x 6

3 - Inclined Close-grip Bench
55kg x 8
60kg 5 x 8

4 - SUPERSET
Chin ups 3 x 6
with
BB Rows 3 x 12
with
Front Plate Raises 3 x 25

=====

This was good. Final set on the Bench felt like the best of the lot.

Alf Veedersane

Solid set.

Your right foot is tap dancing a bit is all.

Only noticed cos I've been trying to anchor my feet better myself.

WHIP IT!

Alf Veedersane wrote: »

Solid set.

Your right foot is tap dancing a bit is all.

Only noticed cos I've been trying to anchor my feet better myself.

You're absolutely right, it's a recurring problem. I just get a bit lazy on the set-up as much as anything. I felt it on probably every one of the heavy sets. I felt like I corrected it on the Pause Bench sets and they felt much more solid. I'll make sure it's more solid next time.

Alf Veedersane

That said, I'd probably be okay with my feet doing the full Riverdance show if I could bench 95 for reps

WHIP IT!

Tuesday July 29

1) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 2
(*straps on*)
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg (100%) 5 x 1

This is the third single and was possibly the best of the five.

https://www.youtube.com/watch?v=8lf-gvwIqBw

2) Raised Deadlift (on plate)
100kg x 6
110kg x 6
115kg x 6
120kg 2 x 6

3) Rack Pulls
120kg 5 x 8

4) Candlesticks 2 x 10

Hanley

Holy ****. Dude. NICE!

Hanley

1,500 people signed up for that program. I'd say 10 will get results like you. Cos the rest ****ed about and didn't FTDP.

Hanley

You definitely owe me a beer. Or a brewery.

Alf Veedersane

Nice an' easy.

No more "pig ugly" deadlifting for you

WHIP IT!

Hanley wrote: »

You definitely owe me a beer. Or a brewery.

... knew there was gonna be a catch :pac:

What does FTDP mean??

I'm delighted with the programme. Was searching for something like it at the time and then in comes Hanley on his white horse

Alf Veedersane

I'm guessing it's Follow The Damn Program.

WHIP IT!

Alf Veedersane wrote: »

I'm guessing it's Follow The Damn Program.

Ahhhh, of course

Why would you not follow the programme?? It's all down there in black and white, turn your brain off and just go through the sets. Perfect! I hate that 'right, what will I do next??' feeling in the gym. I like to know what I'm doing - how many sets/reps of what - when I walk into the gym on any given day.

Alf Veedersane

WHIP IT! wrote: »

Ahhhh, of course

Why would you not follow the programme?? It's all down there in black and white, turn your brain off and just go through the sets. Perfect! I hate that 'right, what will I do next??' feeling in the gym. I like to know what I'm doing - how many sets/reps of what - when I walk into the gym on any given day.

Testify!

WHIP IT!

Friday August 1

Week 5 - Day 4

1) SUPERSET
Deadlift (90%) 162.5kg 4 x 1
with
DB Chest 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
DB Reverse Flyes 7.5kg 4 x 15

*****

Love dem Day 4s!

Alf Veedersane

How'd those DLs go?

WHIP IT!

Alf Veedersane wrote: »

How'd those DLs go?

Grand! I was able to do the first two sets strapless which was great - in fact, if there's such a thing as a 'Strapless PB' then mine is now 162.5kg!

It all felt good.

WHIP IT!

Saturday August 2

WEEK 6 - DAY 1

1 - Squat
Empty Bar x 10
60kg x 5
80kg x 3
90kg x 3
100kg x 2
110kg x 2
120kg x 2
130kg x 2
135kg x 2
142.5kg - 95pc - 2 x 2
142.5kg x 5

2 - 1.5 Squats
100kg 5 x 5

3 - BB Squats
100kg x 10
105kg x 10
110kg x 10

4 - Candlesticks 3 x 7

WHIP IT!

Sunday August 3

Final Week of Revolution Fitness Six-Week Strength Challenge

Week 6 - Day 2

1) Bench Press
Empty Bar x 10
50kg x 5
60kg x 3
70kg x 3
80kg x 2
90kg x 2
95kg x 2
100kg (95%) 2 x 2
100kg x 5

Expected 3; quietly confident of 4 - nailed 5 :cool:

https://www.youtube.com/watch?v=L-MN2t0m0jk

2) Pause Bench
80kg x 3
85kg x 3
90kg x 3

3) Incline Close-Grip Bench
50kg x 8
55kg x 8
60kg x 8
65kg x 8
67.5kg x 8

4) SUPERSET
Chin-ups 3 x 6
with
BB Rows 3 x 12
with
Plate Raises 3 x 25

*******

Just a fantastic session. Loved it. Felt great. Strong hard sets and filled with "F*ck YEAHHH!!"

Hanley

F*ck me that was an easy 5 too. I'm a progamming messiah.

Hanley

...and well done to you too

WHIP IT!

Hanley wrote: »

...and well done to you too

Strongest Bench Session since last October (105kg x 5), very happy with it. My Bench Press had lost it's way this year for the simple reason I think I just neglected it. Looking forward to testing next week!

Alf Veedersane

WHIP IT! wrote: »

Expected 3; quietly confident of 4 - nailed 5 :cool:

And there was a 6th there for the taking.