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

WHIP IT! · 25-08-2014 03:45PM

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 09:57PM

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 10:18PM

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 05:31PM

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 05:34PM

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 06:29PM

Your bench tekkers could be better!:P

WHIP IT! · 28-08-2014 06:56PM

RidleyRider wrote: »

Your bench tekkers could be better!:P

My everything could be better, Brother

Hanley · 28-08-2014 07:39PM

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

Alf Veedersane · 28-08-2014 08:54PM

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 08:00AM

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 05:06PM

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 01:09PM

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 01:17PM

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 03:34PM

What do you mean by "athletic development"?

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

WHIP IT! · 04-09-2014 05:05PM

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 04:44PM

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 07:30PM

Looked like room to spare on those squats too

Whatcha get last time on em??

WHIP IT! · 16-09-2014 08:55PM

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 11:37AM

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 01:58PM

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! · 03-10-2014 07:42PM

Friday October 3

Week 2 (Pt II) - Day 1

1) Squat
Empty Bar x 10
60kg x 8
80kg x 8
100kg x 8
115kg x 8
127.5kg (75% RM) 3 x 8
127.5kg x 12

https://www.youtube.com/watch?v=gedRefvQ58I

2) Pause Squats
90kg x 8
95kg 3 x 8
100kg x 8

3) Front squats
60kg x 8
65kg 3 x 8
70kg x 8

4) SUPERSET
Split Squats 3 x 6
with
Tempo Squats 3 x 12 (BW)
with
Reverse Lunges 3 x 25 each

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

This is just a badass leg day. A grueller that you think will never end but feels good when you're done!

Alf Veedersane · 03-10-2014 07:59PM

Why'd you stop with that many left in the tank?

irisheagle14 · 03-10-2014 09:58PM

Hi whip it. From the link you put up to the rev 6 week program it only has the first 4 day sessions. Where can I get the remaining weeks. Cheers

Alf Veedersane · 03-10-2014 10:00PM

irisheagle14 wrote: »

Hi whip it. From the link you put up to the rev 6 week program it only has the first 4 day sessions. Where can I get the remaining weeks. Cheers

They're sent on a weekly basis so you only get the 1st week initially.

Sign up to be sent the lot, week by week.

WHIP IT! · 03-10-2014 11:49PM

Alf Veedersane wrote: »

Why'd you stop with that many left in the tank?

Alf, honestly, I feel like these videos make a liar of me every week! Ok, I did feel like there was a rep left in the tank today - but in the video it looks like there was 4/5 left! I dunno what to say, it just doesn't feel as 'easy' at the time as it looks on the vids.

IrishEagle - this was a six-week programme run by Hanley, a fellow boardsie, I'm not sure if the workouts are still available... perhaps H might let us know if he's around.

Hanley · 04-10-2014 07:40AM

WHIP IT! wrote: »

Alf, honestly, I feel like these videos make a liar of me every week! Ok, I did feel like there was a rep left in the tank today - but in the video it looks like there was 4/5 left! I dunno what to say, it just doesn't feel as 'easy' at the time as it looks on the vids.

IrishEagle - this was a six-week programme run by Hanley, a fellow boardsie, I'm not sure if the workouts are still available... perhaps H might let us know if he's around.

Tbh after multiple sets before, and a ton of volume after, your top set looks about right.

Workouts are still available and being delivered weekly to email. Delivered weekly so you can't **** it up and rush ahead off script.

Alf Veedersane · 04-10-2014 08:29AM

WHIP IT! wrote: »

Alf, honestly, I feel like these videos make a liar of me every week! Ok, I did feel like there was a rep left in the tank today - but in the video it looks like there was 4/5 left! I dunno what to say, it just doesn't feel as 'easy' at the time as it looks on the vids.

Either way you must be happy with the progress.

WHIP IT! · 04-10-2014 08:33AM

Alf Veedersane wrote: »

Either way you must be happy with the progress.

Oh absolutely delighted!

WHIP IT! · 04-10-2014 12:08PM

Lads, any PAYG gyms around the city centre that're open late (like 9/10pm) on a Saturday night?

Alf Veedersane · 04-10-2014 01:34PM

WHIP IT! wrote: »

Lads, any PAYG gyms around the city centre that're open late (like 9/10pm) on a Saturday night?

Can only think of Markievicz Leisure Centre, which closes at 5.30, and YMCA on Aungier St, which closes at 4.30.

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

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