The muffin man can have his muffin top back

Stench Blossoms · 01-02-2014 8:05pm

Yeh doing 4 a week now.

Stench Blossoms · 03-02-2014 9:26am

Week 3 Day 2

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Squat warm up:
20kg x 10
40kg x 5

A1)Squats 62.5kg 5x7

B1)Bench
20kg x 10
42.5kg 8 x 3 (And I didn't cop until I looked back on my log that my previous bench PR was 42 so delighted with myself that I did 8x3 of a PR)

Chins with green band
10
10
10

3 Rounds
C1)Scap pull ups x 10
C2)Band pull apart (overhand) x 10
C3)Band pull apart (underhand) x 10
C4)Seated dumbbell powercleans x10 5kg

And I skipped out of Raw as happy as a priest in a playground.

Stench Blossoms · 05-02-2014 9:21am

Week 2 day 3

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Squat warm up:
20kg x 10
40kg x 5

A1)Squats 67.5kg 7x5

B1)Bench
20kg x 10
42.5kg 6 x 3

Then I just felt like doing single and since I had a spotter I said 'What the heck, i'l, go for a pr'

45kg x 1
50kg x 1
52.5kg x 1

All PR's

BOOOYAH!!!

3 Rounds
D1)Scap pull ups x 10
D2)Band pull apart (overhand) x 10
D3)Band pull apart (underhand) x 10
D4)Seated dumbbell powercleans x10 5kg

https://www.youtube.com/watch?v=dJF8d05x154

Stench Blossoms · 07-02-2014 9:38am

Gonna pop this over in the daily achievement thread as well.

Almost 4 months ago I did a strength test in Revfit and it didn't go so well. My previous squat PR was 75kg. I'd lost a bit of weight since then but nothing major. I was warming up - stepped under the bar to do 70kg and failed. I'd never failed a squat before and since I had lifted 75kg before I wasn't expecting this at all. I was so unbelievably upset. WTF like? I thought to myself 'why why why? I'd put in the work why wasn't it showing? Why have I gone backwards?'

Well I cried like a little bitch all the way home and that night I went out and got rat arsed drunk. I'm not a big drinker. Only drink on special occasions so this was completely out of character for me but I was just so annoyed with myself.

Realistically though, I hadn't put in the work. I had no right to complain. My training sessions weren't consistent. I'd miss a day here and there out of pure laziness and letting other areas of my life take over. A few weeks later I did a strength test again after putting in the work and did 77.5kg. Happy days!

This morning, for my last session of SMOLOV I had to squat 10 x 3 @70kg. I had been absolutely dreading this as soon as I saw it on the program. Now, I know I've lifted heavier. I know my body is capable of doing it but mentally, I was stumped. My stomach was in knots last night and this morning. It's just that number. 70. It gives me chills.

Stepped under the bar this morning and I did it. I cannot express the absolute joy that went through my body after the first set. After the 4th set I was ready to cry with happiness.

So this ladies and gentlemen is my achievement of the day. 70? Fcuk 70!

Week 3 Day 4

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Squat warm up:
20kg x 10
40kg x 5

A1)Squats 70kg 10x3

B1)Bench
20kg x 10
42.5kg 8 x 3

Band Chins
10
10
9

3 Rounds
C1)Scap pull ups x 10
C2)Band pull apart (overhand) x 10
C3)Band pull apart (underhand) x 10
C4)Seated dumbbell powercleans x10 6kg

https://www.youtube.com/watch?v=4n7pSHnqiDw

Stench Blossoms · 11-02-2014 8:56am

I like the number 5

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Squat warm up:
20kg x 10
40kg x 5

A1)Squats 60kg x 5 x 5

B1)Bench
20kg x 10
40kg x 5 x 5

Band Chins
5 x 5

3 Rounds
C1)Scap pull ups x 10
C2)Band pull apart (overhand) x 10
C3)Band pull apart (underhand) x 10
C4)Seated dumbbell powercleans x10 5kg

Stench Blossoms · 13-02-2014 8:45am

First time in ages I've contemplated staying in bed.

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Squat warm up:
20kg x 10
65kg x 5 - felt weak so dropped to 60
60kg x 5
60kg x 5
60kg x 5
60kg x 5

A1)Squats 60kg x 5 x 5

B1)Bench
20kg x 10
40kg x 2 - nope not happening today
35kg x 5 x 5

Band Chins
5 x 5

3 Rounds
C1)Scap pull ups x 10
C2)Band pull apart (overhand) x 10
C3)Band pull apart (underhand) x 10
C4)Seated dumbbell powercleans x10 6kg

JJayoo · 13-02-2014 12:31pm

Squat warm up:
20kg x 10
65kg x 5 - felt weak so dropped to 60
60kg x 5
60kg x 5
60kg x 5
60kg x 5

You didn't actually jump from the bar to 65kg?

Stench Blossoms · 13-02-2014 12:33pm

No I left out that I did 40kg x 5 as well by mistake.

Didn't think you'd be watching every move I make!!

JJayoo · 13-02-2014 12:41pm

Every move.....

Stench Blossoms · 15-02-2014 3:13pm

Best day ever.

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Squats
Bar x 10
40kg x 5
50kg x 3
60kg x 1
70kg x 1
75kg x 1
80kg x 1 ....pr
82.5kg x 1 PR!
85kg x F

Bench
Bar x 10
40kg x 5
45kg x 1
50kg x 1
52.5kg x F
52.5kg x 1? Not sure about it.

Deadlift
Bar x 10
40kg x 5
60kg x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1
95kg x 1 .....pr
100kg x 1 PR

Absolutely delighted

doctorwhogirl · 15-02-2014 5:31pm

*applauds*

Stench Blossoms · 22-02-2014 3:03pm

Oh god my legs. MY GODDAM LEGS ARE ON FIRE!

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Squats
Bar x 10
40kg x 5
62kg x 4
66kg x 3
70kg x 2
64kg x 4
68kg x 3
72kg x 2

Good Mornings
Bar x 10
30kg x 8
35kg x 8
40kg x 8
45kg x 8
47.5kg x 8

Split Squats - invented by the devil himself
4 x 8 - 4 seconds down.

Stench Blossoms · 26-02-2014 9:02am

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Squats
Bar x 10 Front squats - Nope just not happening today so switched to back squats.

Bar x 10
40kg x 5
50kg x 2
60kg x 2
60kg x 2
60kg x 2
60kg x 2

Deadlift
Bar x 10
40kg x 5
60kg 12 x 1

RDLS
50kg 5 x 10

Bent Over Rows
25kg 4 x 12

RidleyRider · 26-02-2014 9:08am

Stench Blossoms wrote: »

Split Squats - invented by the devil himself
4 x 8 - 4 seconds down.

Hanley?:pac:

Stench Blossoms · 26-02-2014 9:51am

RidleyRider wrote: »

Hanley?:pac:

Well he didn't invent them but he made me do them. Therefore Hanley = The Devil

RidleyRider · 26-02-2014 9:54am

Stench Blossoms wrote: »

Well he didn't invent them but he made me do them. Therefore Hanley = The Devil

It's logical.

Stench Blossoms · 26-02-2014 9:55am

*The Devil who's increasing my squat, deadlift and bench numbers though so he's not ALL bad.

I'm trying my best not to question him these days.

RidleyRider · 26-02-2014 9:59am

Stench Blossoms wrote: »

*The Devil who's increasing my squat, deadlift and bench numbers though so he's not ALL bad.

I'm trying my best not to question him these days.

It's all good come test day but during split squats, it's understandable.

It's better not. He's proven it works:pac:

kevpants · 27-02-2014 10:40am

Stench Blossoms wrote: »

*The Devil who's increasing my squat, deadlift and bench numbers though so he's not ALL bad.

I'm trying my best not to question him these days.

Only some of the stuff he programs is to help your numbers, the rest is just him being a d1ck. Unfortunately for you there's no way to tell which is which.

Stench Blossoms · 28-02-2014 9:21am

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

A1)Bench
Bar x 10
37.5kg x 5
40kg x 4
42.5kg x 3
37.5kg x 5
40kg x 4
42.5kg x 3

B1)Inclined Bench
Bar x 10
30kg x 5
35kg x 5
37.5kg x 5
30kg 4 x 12

B2 Band pull aparts

4 x 8

C1) Standing Barbell Press
20kg 4 x 8

C2 KB Row
12kg 4 x 8

Stench Blossoms · 01-03-2014 2:56pm

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

A1)Squats
Bar x 10
40kg x 5
60kg x 6
64kg x 5
68kg x 4
60kg x 6
64kg x 5
68kg x 4

B1)Good Mornings
Bar x 10
40kg 3 x 10

B2)KB Swing
20kg 3 x 12

C1)Tempo Split Squats
3 x 10

Then did 1 or two front squats with the bar.

Stench Blossoms · 04-03-2014 9:10am

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

Front Squats
Bar x 10 back squats.
30kg x 2
35kg x 2
35kg x 2
35kg x 2
35kg x 5

Rack Pull (on 3)
Bar x 10
50kg x 5
90kg x 3
100kg x 3
100kg x 3
110kg x 3

RDLS
Bar x 10
50kg x 10
55kg 4 x 10

Bent Over Rows
25kg x 12
30kg x 12
30kg x 12
35kg x 12

Stench Blossoms · 08-03-2014 3:39pm

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

A1)Squats
Bar x 10
40kg x 5
67kg x 5
69kg x 4
71kg x 3
68kg x 5
70kg x 4
72kg x 3

B1)Pause Squats
55kg 5 x 5

C1)Good Mornings
Bar x 10
42.5kg 2 x 12
45kg 2 x 12

D1)Tempo Split Squats
4 x 12

Stench Blossoms · 12-03-2014 8:51am

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Mountain Climbers
10 Lunges

Front Squats
Bar x 10
30kg x 2
35kg x 2
37.5kg x 2
40kg x 2
42.5kg x 2

Rack Pull (on 2)
Bar x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 1
100kg x 1
105kg x 1

RDLS
Bar x 10
60kg 5 x 10

Bent Over Rows
30kg x 12
35kg x 12
35kg x 12
40kg x 12

Stench Blossoms · 15-03-2014 3:23pm

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Band pull aparts
10 Mountain Climbers
10 Lunges

A1)Squats
Bar x 10
40kg x 5
69kg x 4
71kg x 3
72kg x 2
70kg x 4
72kg x 3
74kg x 2

B1)Pause Squats - 3 seconds at the bottom
55kg 5 x 5
Last one I held for approx 10 sec 'cause I'm a show off.

C1)Good Mornings
Bar x 10
45kg 4 x 12

Few chins.

Stench Blossoms · 18-03-2014 1:38pm

Warm up
3 rounds:
10 BW squats
10 Jumping Jacks
10 Mountain Climbers
10 Lunges

Front Squats
Bar x 10
30kg x 2
35kg x 2
40kg x 2
42.5kg x 2
45kg x 2

ah sure **** it i'll keep going - PR time

47.5kg x 2
50kg x 2
55kg x 2

Rack Pull (on 1)
Bar x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 1
100kg x 1
105kg x 1
110kg x 1

RDLS
Bar x 10
60kg 5 x 10

Didn't do my bent over rows cause I was pushing on an hour already.

Hanley · 18-03-2014 2:26pm

Is hole 1 the lower one? and you out pulled your number off the higher one?!

Stench Blossoms · 18-03-2014 2:27pm

Yeh the one hole is the lowest hole on the rack. I'm lowering it every week.

Next week i guess i'll have to do them off the ground.

COH · 18-03-2014 2:35pm

Stench Blossoms wrote: »

Yeh the one hole is the lowest hole on the rack. I'm lowering it every week.

Next week i guess i'll have to do them off the ground.

If you are having the same problems as my gf rack pulling out of those racks (she is a bit too short for them) then stand on one of the bumper plates and pull from hole one and you'll be able to get a decent set up from ~mid shin as opposed to at/just below the knee cap.

Stench Blossoms · 18-03-2014 2:37pm

COH wrote: »

If you are having the same problems as my gf rack pulling out of those racks (she is a bit too short for them) then stand on one of the bumper plates and pull from hole one and you'll be able to get a decent set up from ~mid shin as opposed to at/just below the knee cap.

Good idea. Thanks! I'll do that next week instead of trying to cripple myself getting it up off the floor.

The muffin man can have his muffin top back

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