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

Alf Veedersane

WHIP IT! wrote: »

No, mixed grip... I actually find it harder to lift with half-decent form with a mixed grip but obviously I need to use it at heavier weights... is that normal?

Ah yeah, I have thought so. Just curious an couldn't see your other hand

WHIP IT!

Alf Veedersane wrote: »

Ah yeah, I have thought so. Just curious an couldn't see your other hand

... she said

ninamc

WHIP IT! wrote: »

... she said

Dirty boardies....

WHIP IT!

ninamc wrote: »

Dirty boardies....

I should spend more time learning to Deadlift properly and less time being a smartass

WHIP IT!

Wednesday September 2

1) BB Squats
Empty Bar x 10
60kg x 10
80kg x 10

100kg 5 x 10 with 60 secs rest between sets
(*swallow pride*)
100kg 5 x 10 with 90 secs rest between sets...

2) Bench Press
Empty Bar x 10
40kg x 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10

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

I can't lie - the Squats nearly killed me...

WHIP IT!

Have gone on a three-mile-plus walk with the madra the past two mornings and I'm still wobbly as bejebus on the ol' legs... gonna start Wendler's Beyond 5-3-1, was hoping to do it tomorrow morning but I dunno how the legs'll be!

https://www.t-nation.com/workouts/beyond-531-program-1-1

Alf Veedersane

Not bothering testing after the last programme?

What was teh verdict on it, by the way? Would it work better as a 6-week programme than a 12-week one?

WHIP IT!

Alf Veedersane wrote: »

Not bothering testing after the last programme?

What was teh verdict on it, by the way? Would it work better as a 6-week programme than a 12-week one?

I really liked it to be honest... but I got to reading up on Wendler's Beyond thingy and it looks like fun!

WHIP IT!

Sunday September 6

Wendler Beyond 5-3-1

Week 1 - Day 1

1) Warm-Up: Off to a bad start here, forgot the foamroller so that curtailed DeFranco's Agile 8 a bit!

2) Box Jumps 3 x 5
The box(es) came up as high as about six inches below my hip. I'm not sure if this is good or not, but there's a bit more in there I'm sure...

https://www.youtube.com/watch?v=JOXDH6ket94

3) BB Squat - working off a 1RM of 160kg which translates to a Training Max (90%) of about 145kg
Empty Bar x 10
60kg x 3
80kg x 3
100kg (70%) x 3
115kg (80%) x 3
130kg (90%) x MR - 15

https://www.youtube.com/watch?v=8a0FHmjJhwo

4) Bench Press - Working off 1RM of 120kg which translates into a TM of about 108kg.
Empty Bar x 15
50kg x 5
60kg x 5
80kg (75%) 5 x 5 with strict 60secs rest in between...


5) Chin Ups x 50 (total)
x 10
9 x 5
F*ck this was tough going...

6) Side Bends: 25kg Plate 2 x 25 each side

7) Tricep Pushdowns 3 x 25

ninamc

That's a lot of work...

WHIP IT! wrote: »

Sunday September 6

Wendler Beyond 5-3-1

Week 1 - Day 1

1) Warm-Up: Off to a bad start here, forgot the foamroller so that curtailed DeFranco's Agile 8 a bit!

2) Box Jumps 3 x 5
The box(es) came up as high as about six inches below my hip. I'm not sure if this is good or not, but there's a bit more in there I'm sure...

https://www.youtube.com/watch?v=JOXDH6ket94

3) BB Squat - working off a 1RM of 160kg which translates to a Training Max (90%) of about 145kg
Empty Bar x 10
60kg x 3
80kg x 3
100kg (70%) x 3
115kg (80%) x 3
130kg (90%) x MR - 15

https://www.youtube.com/watch?v=8a0FHmjJhwo

4) Bench Press - Working off 1RM of 120kg which translates into a TM of about 108kg.
Empty Bar x 15
50kg x 5
60kg x 5
80kg (75%) 5 x 5 with strict 60secs rest in between...


5) Chin Ups x 50 (total)
x 10
9 x 5
F*ck this was tough going...

6) Side Bends: 25kg Plate 2 x 25 each side

7) Tricep Pushdowns 3 x 25

Alf Veedersane

ninamc wrote: »

That's a lot of work...

Very charitable to not add "for a change"

All jokes aside, kudos on the AMRAP set at 130!!

WHIP IT!

Alf Veedersane wrote: »

Very charitable to not add "for a change"

All jokes aside, kudos on the AMRAP set at 130!!

What's AMRAP?

It actually looks like more volume than it is on paper. It was only really five sets on the Squat and Bench, I'd usually do a lot more.

ninamc

Maybe it was just the 130 x 15 looked loads to me on its own and then the 50 chin-ups. AMRAP, as many reps as possible.

WHIP IT! wrote: »

What's AMRAP?

It actually looks like more volume than it is on paper. It was only really five sets on the Squat and Bench, I'd usually do a lot more.

WHIP IT!

ninamc wrote: »

Maybe it was just the 130 x 15 looked loads to me on its own and then the 50 chin-ups. AMRAP, as many reps as possible.

The Chins really were the worst part of it! Shouldn't have started off with a set of 10. Will be 10x5 next time.

Alf Veedersane

WHIP IT! wrote: »

What's AMRAP?

It actually looks like more volume than it is on paper. It was only really five sets on the Squat and Bench, I'd usually do a lot more.

As many reps as possible.

WHIP IT!

Tuesday September 8

Wendler's Beyond 5-3-1

Week 1 - Day 2

Warm-up: Spectacularly forgot the foamroller again...

1) Medicine Ball Throws x 12 - was only supposed to be 10 but damn those things are fun!

2) Deadlift
Working off 1RM of 170kg, which translates to a Training Max (90%) of about 153kg

Empty Bar x 10
70kg x 3
90kg x 3
107.5kg (70%) x 3
122.5kg (80%) x 3
137.5kg (90%) x 5

https://www.youtube.com/watch?v=W3g6SXorwhM

3) Overhead Press
50kg 5 x 5 with strict 60 seconds between sets

4) Bicep Curls 3 x 10

5) Back Raises (Bodyweight) 3 x 15

6) Face Pulls x 100 (two sets of 50)

Alf Veedersane

WHIP IT! wrote: »

2) Deadlift
Working off 1RM of 170kg, which translates to a Training Max (90%) of about 153kg

Just curious as to why you dropped down to a 1RM of 170 when you're going to be basing this off a max that's 90% of your 1RM anyway?

WHIP IT!

Alf Veedersane wrote: »

Just curious as to why you dropped down to a 1RM of 170 when you're going to be basing this off a max that's 90% of your 1RM anyway?

Em, I think at the end of the Candito programme, I calculated by new 1Rm as 170 off my final set? Think so anyhoo!

Alf Veedersane

WHIP IT! wrote: »

Em, I think at the end of the Candito programme, I calculated by new 1Rm as 170 off my final set? Think so anyhoo!

Ah right. I just assumed that the 4 reps at 155 was all that was programmed because there was more there.

WHIP IT!

Alf Veedersane wrote: »

Ah right. I just assumed that the 4 reps at 155 was all that was programmed because there was more there.

I'm also trying to keep it manageable. The Deadlift gives me trouble. I can usually hold my form half decent until I get towards my RepMax and then I struggle... I actually struggled with the grip today which I was surprised at - will get the straps back out the next day!

Alf Veedersane

WHIP IT! wrote: »

I'm also trying to keep it manageable. The Deadlift gives me trouble. I can usually hold my form half decent until I get towards my RepMax and then I struggle... I actually struggled with the grip today which I was surprised at - will get the straps back out the next day!

I did wonder if it was just for form reasons but you've never seemed to have an issue in that regard.

WHIP IT!

Alf Veedersane wrote: »

I did wonder if it was just for form reasons but you've never seemed to have an issue in that regard.

I'll see how I get on as the programme gets going but a set of just five today doesn't suggest I've underestimated my 1RM to be honest... what you think?

Alf Veedersane

WHIP IT! wrote: »

I'll see how I get on as the programme gets going but a set of just five today doesn't suggest I've underestimated my 1RM to be honest... what you think?

You're asking the wrong person

But to me it looked solid and probably a couple more there. Was the 5 your max reps?

WHIP IT!

Alf Veedersane wrote: »

You're asking the wrong person

But to me it looked solid and probably a couple more there. Was the 5 your max reps?

Yeah but I do feel like the grip was giving way before the body, so to speak... I think with straps I could rep that about 8 times.

Alf Veedersane

I don't know how you deadlift with straps!

I just find them more off putting than anything

WHIP IT!

Saturday September 12

Wendler's Beyond 5-3-1

Week 1 - Day 3

1) Standing Long Jumps 3 x 5

2) BB Squat
107.5kg (75% of TM) 5 x 5 with 60 secs rest in between

3) Bench Press
75kg (70%) x 3
87.5kg (80%) x 3
97.5kg (90%) x 8 - definitely one more rep in there too

4) Chins Ups x 50 - 10; 10; 5; 5; 5; 5; 5; 5

5) Side Bends 2 x 25 each side

6) Tricep Pushdowns 3 x 25

WHIP IT!

Sunday September 13

1) Med Ball Slams x 15

2) Deadlift
115kg (75% TM) 5 x 3 with 60 secs rest

3) OH Press
20kg x 10
30kg x 10
40kg x 5
50kg x 3
60kg x 3
65kg x 4

4) BB Curls 3 x 10

5) Back Extensions 3 x 15

6) Face Pulls 2 x 50

WHIP IT!

Monday September 14

A big aspect of this programme is weightvest walking on your off days... What are people's views or experiences on them? Wendler seems to swear by them for conditioning...

The programme asks for 2-miles with added weight 3 days per week...

I usually walk my dog about 3.4miles so I did that today with 8kg added which was manageable but certainly worked up a sweat. It didn't seem to take any longer that usual but I feel like I set off at a brisker pace with the added weight in mind...

On Wednesday I think I'll up it to 10kg...

WHIP IT!

Tuesday September 15

Wendler's Beyond 5-3-1

Week 2 - Day 2

Warm-up: DeFranco's Limber 11

1) Box Jumps: 3 x 5 - a li'l higher than last week

2) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
95kg (65% TM) x 5
107.5kg (75%) x 5
122.5kg (85%) x 20

3) Bench Press
Empty Bar x 10
60kg x 5
70kg x 5
80kg (75% TM) 5 x 5 with 60 secs rests

4) Chin-Ups x 50
5; 5; 10; 5; 5; 10; 10

5) Side Bends 25kg plate, 2 x 25 each side

6) Tricep Pushdowns 3 x 25

WHIP IT!

Box Jumps x 5 vidjo!

https://www.youtube.com/watch?v=WMgrDbyk6gc