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Thread: Mega Melt

  1. #751
    Back at square one wakechica's Avatar
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    Originally Posted by scotthm2 View Post
    Whoot, nice squat PR :-)
    Thanks... not as good as yours yet - did you get your ton in the end?
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  2. #752
    cheeky & annoying izzygrant's Avatar
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    Feels tired. OHP's 40, squats 80 and does bw dips. You are so strong.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=45
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  3. #753
    Registered User scotthm2's Avatar
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    Originally Posted by wakechica View Post
    Thanks... not as good as yours yet - did you get your ton in the end?
    Got up to 97.5kg but have dropped the weight to work on form. 100kg feels along way of now!!
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  4. #754
    Registered User tina722's Avatar
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    congrats on the squat PR.

    and kettlebells - fun! Hope you are feeling better.
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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  5. #755
    Back at square one wakechica's Avatar
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    Originally Posted by tina722 View Post
    congrats on the squat PR.

    and kettlebells - fun! Hope you are feeling better.
    Thanks - KBs were awesome fun. Nice to mix it up. I feel so tired now. And rough. Some of the symptoms aren't cool and the protein isn't helping (TMI)

    Originally Posted by scotthm2 View Post
    Got up to 97.5kg but have dropped the weight to work on form. 100kg feels along way of now!!
    Sweet.... It'll come back easy. Will be nice to be able to do it, film it and have a flawless ton

    Originally Posted by izzygrant View Post
    Feels tired. OHP's 40, squats 80 and does bw dips. You are so strong.
    Yeah but this is probably my best and only workout of the week cos I'll have run out of energy by Wednesday :/ But thanks I did eat a crap load of food today, CBL is on the back burner until I've seen the doc, had my bloods re-done and seen the specialist. I just want to get through the next few weeks being able to workout more than twice a week. The 6 pack can wait.
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  6. #756
    Deadlift Whisperer ilovethe80s's Avatar
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    congrats on the squat PR! And an easy one, too? You think the extra food is helping?

    Kettlebells in the mix - fun

    Hope you can get that energy situation sorted out soon, it sucks to be wanting to lift and have to deal with something like that. Enjoy your foods. And congrats on a metabolic age of 17!! You must have been psyched to see that.
    820 @ 132 | wilks 414.87

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  7. #757
    Back at square one wakechica's Avatar
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    Originally Posted by ilovethe80s View Post
    congrats on the squat PR! And an easy one, too? You think the extra food is helping?

    Kettlebells in the mix - fun

    Hope you can get that energy situation sorted out soon, it sucks to be wanting to lift and have to deal with something like that. Enjoy your foods. And congrats on a metabolic age of 17!! You must have been psyched to see that.
    I hope the food is helping. Sleep not always great and feel tired. Good workout today, got it in a bit earlier whilst I still feel good and got a new DL PR

    Squats
    20@BW
    10@bar
    5@30, 40
    3x8@50 (Video of first set to follow)
    8@55

    OHP
    10@bar
    5@25, 30
    3x1@40 (1 more than last time )

    Deadlifts
    5@70
    3@80
    2@90
    1@100, 110, 120, 130 - PR!

    Tri PD
    3x10@7pcs woo.. that's all 3 sets at 7pcs!

    Yates rows
    10@30
    2x10@35

    Upright rows
    10@20
    7@25
    10@20

    ETA: I now make the National Qualifying total for both the 63kg (by 25kg) and 70kg (by 3kg) class (in the gym anyway). I'm very happy!
    Last edited by wakechica; 02-13-2013 at 09:11 AM.
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  8. #758
    Unstoppable gobbles23's Avatar
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    Nice! Congrats on both the squat and deadlift PR!
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  9. #759
    Doin' Work. JennLifts's Avatar
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    GEEEEEEZ! Awesome DL!
    Log: http://forum.bodybuilding.com/showthread.php?t=139497073
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  10. #760
    cheeky & annoying izzygrant's Avatar
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    "best and only workout", my squat booty. Congrats on the PR and more importantly the QT, you rock.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=45
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  11. #761
    Back at square one wakechica's Avatar
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    Originally Posted by JennLifts View Post
    GEEEEEEZ! Awesome DL!
    Originally Posted by izzygrant View Post
    "best and only workout", my squat booty. Congrats on the PR and more importantly the QT, you rock.
    Originally Posted by gobbles23 View Post
    Nice! Congrats on both the squat and deadlift PR!
    Aww gee thanks guys Love to you all on Valentines Day! <3
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  12. #762
    Deadlift Whisperer ilovethe80s's Avatar
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    PR AGAIN?!?!?!? You've been feeling under the weather, and still numbers going up. Congrats! Nothing in the world like locking out a fresh new deadlift number. Doing a happy dance for you!!!
    820 @ 132 | wilks 414.87

    Best meet lifts: Squat 270 | Bench 160 | Deadlift 390
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  13. #763
    Registered User NatK's Avatar
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    Congrats on the PR!!
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  14. #764
    Registered User tina722's Avatar
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    Wow! Way to go! You are doing awesome, keep it up. That's somewhere around 2xBW for you, I think?. Impressive!!
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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  15. #765
    Back at square one wakechica's Avatar
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    Originally Posted by ilovethe80s View Post
    PR AGAIN?!?!?!? You've been feeling under the weather, and still numbers going up. Congrats! Nothing in the world like locking out a fresh new deadlift number. Doing a happy dance for you!!!
    Not gonna lie... I did happy dance in the gym too!! Still feeling tired but eating a SHED load has helped a little bit. Blood tests again today

    Originally Posted by NatK View Post
    Congrats on the PR!!
    Thank you

    Originally Posted by tina722 View Post
    Wow! Way to go! You are doing awesome, keep it up. That's somewhere around 2xBW for you, I think?. Impressive!!
    It's 2xBW - I'm hovering between 140 and 141 at the moment
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  16. #766
    Registered User scotthm2's Avatar
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    Wow, nice DL. You go girl!
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  17. #767
    Back at square one wakechica's Avatar
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    Cardio tonight... Best effort 1.5miler round some muddy fields. Still got it - goes to show you not have to rely just on cardio to be fit didnt time it but bodymedia shows 11mins and that was with mud!!
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  18. #768
    Back at square one wakechica's Avatar
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    Speedy 40min workout today (was v short on time before the gym closed):

    Squat
    10@bar
    5@30, 40, 50, 60
    4@65
    3@65 (Screwed up breathing and couldn't get the 4th out of the hole)
    3@65
    4@65

    Bench
    10@20
    5@30, 40
    1@45, 47.5, 50

    50 went up with ease, better than 47.5. Had slightly better technique and was really psyched. Hadn't eaten lunch so didn't push it (now eating lunch... well, a supersized dinner).
    Bench comp that was cancelled is now a month out (on a wednesday) so I'm going to run Smovlov Jr for Bench starting Monday. That will give me chance to get a max test done before having a week off prior to the comp so I can adjust my opener as required and recover.



    Thoughts? This is the only 3 week bench peaking program I am aware off.

    Tempted to run Smov Squats alongside for the full 16 or whatever it is with 1xday deadlifts to keep them ticking over. I have read about people (boys) adding 10kg... not sure how realistic this is for girls. 10kg would be AMAZING, I'll be happy with 5 or even 7.

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  19. #769
    Deadlift Whisperer ilovethe80s's Avatar
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    Originally Posted by wakechica View Post
    so I'm going to run Smovlov Jr for Bench starting Monday.

    Originally Posted by wakechica View Post
    Thoughts? This is the only 3 week bench peaking program I am aware off.

    Tempted to run Smov Squats alongside for the full 16 or whatever it is with 1xday deadlifts to keep them ticking over. I have read about people (boys) adding 10kg... not sure how realistic this is for girls. 10kg would be AMAZING, I'll be happy with 5 or even 7.
    You're running the full smolov cycle, the base meso + the intensive? You know what your recovery is so it is up to you if you think you can take it on alongside smolov jr, but since you asked Smolov squat is INTENSE. And smolov jr bench gets intense as well. The base meso's are extremely high volume and doing them together will mean lots of gym time. I think it might be a risk running both together with the health issues you've had lately. Even for someone under ideal conditions, getting tons of sleep, eating like there is no tomorrow, etc, that's a lot. And where you haven't run these russian ambush type things, 2 at once might be a bit much. The rational side says pick one, whichever lift you think could use the most improvement.

    But the greedy side who loves PR's says that if you are set on running both, to underestimate your maxes on both programs and definitely definitely definitely drop the deads and just about all other accessory work. Maybe a bit of back work and shoulder prehab but nothing more.

    I think I got around 15lbs from smolov jr and that was surprising, I thought that estimate was for the people who already have big benches, but it brought me from a 135/ hit or miss 140, to 150 easily and 155 with butt leaving the bench. How do you feel about your bench technique, are you pretty happy with it or are there things you'd like to work on? IME the most important thing with smolov jr is to get your shoulder set up down. Even if you forget every single other cue, setting up the shoulders right will enable you to run the program without irking anything. I think you'll like running smolov jr a lot

    Excited for whatever you choose!!
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  20. #770
    Back at square one wakechica's Avatar
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    Sweet. I think I'll run Smov Jr and keep doing my own squat and bench thing on the side. Next full power meet is currently scheduled for July IIRC so plenty of time to run a full smov (unless I find a comp fairly close by sooner). You're probably right, Smov + Smov Jr would be some serious overkill right now (in fact, I know you're right - it's a silly idea given my current dodgy health).

    As it's a bench only comp I shall bench the hell out of Smov Jr. EXCITING!
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  21. #771
    Registered User MissKB's Avatar
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    You're too awesome, chick. I love looking at your numbers
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  22. #772
    Back at square one wakechica's Avatar
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    Originally Posted by MissKB View Post
    You're too awesome, chick. I love looking at your numbers
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  23. #773
    Back at square one wakechica's Avatar
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    OHP
    10@20
    2x10@22.5 (up and overs)
    2x3@30
    2x4@30
    2x5@22.5 (up and overs)

    Rack pull
    5@90, 100, 120
    3@130, 140, 150

    Tri Dips
    2x5@BW

    Rear delt
    8@5s
    2x10@5s

    Flies with front raises to head height (these are torture)
    5@5s
    2x5@3s

    Hammer rows
    10@37, 41
    2x5@45

    Tri Pd
    10@7Pcs
    5@8Pcs
    5@7Pcs
    8@7Pcs

    Leg press
    2x12@115

    Pulls
    2x3@BW

    HIIT
    30secs on 30 secs off (4.5/9.0mph) for 10mins

    DONE! Rear delts are weak and need some work

    And courtesy of Simplyshredded's FB page (for some motivation):



    Last edited by wakechica; 02-16-2013 at 07:44 AM.
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  24. #774
    Registered User scotthm2's Avatar
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    Originally Posted by wakechica View Post
    OHP
    10@20
    2x10@22.5 (up and overs)
    2x3@30
    2x4@30
    2x5@22.5 (up and overs)

    Rack pull
    5@90, 100, 120
    3@130, 140, 150

    Tri Dips
    2x5@BW

    Rear delt
    8@5s
    2x10@5s

    Flies with front raises to head height (these are torture)
    5@5s
    2x5@3s

    Hammer rows
    10@37, 41
    2x5@45

    Tri Pd
    10@7Pcs
    5@8Pcs
    5@7Pcs
    8@7Pcs

    Leg press
    2x12@115

    Pulls
    2x3@BW

    HIIT
    30secs on 30 secs off (4.5/9.0mph) for 10mins

    DONE! Rear delts are weak and need some work

    And courtesy of Simplyshredded's FB page:



    Hard core workout! Keep it up :-)
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  25. #775
    Dem Gainz Bro kingscross's Avatar
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    Originally Posted by wakechica View Post

    And courtesy of Simplyshredded's FB page:

    [IMG]http://img.photobucket.com/albums/v517/InaSpin/574668_10151288860111762_35144822_n.jpg[IMG]

    [IMG]http://img.photobucket.com/albums/v517/InaSpin/48072_10151287163086762_679849626_n.jpg[IMG]
    mirin dem pics.

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  26. #776
    Unstoppable gobbles23's Avatar
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    Wow, I feel so motivated all of a sudden! lol!

    Nice workout! Have a great weekend!
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  27. #777
    Back at square one wakechica's Avatar
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    Originally Posted by gobbles23 View Post
    Wow, I feel so motivated all of a sudden! lol!

    Nice workout! Have a great weekend!
    Motivating pics huh? It's quite a good FB page... most of the girls on there look strong and sexy, couple of them have taken it a little too far though LOL!
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  28. #778
    Doin' Work. JennLifts's Avatar
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    Originally Posted by wakechica View Post
    Motivating pics huh? It's quite a good FB page... most of the girls on there look strong and sexy, couple of them have taken it a little too far though LOL!
    I can agree lol. There's something about a muscley woman in tassels, that just takes out my desire to be muscley LOL
    Log: http://forum.bodybuilding.com/showthread.php?t=139497073
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  29. #779
    cheeky & annoying izzygrant's Avatar
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    You can't run smolov jr!! I'll never catch your bench that way!!

    jakes, I think i'm dropping serious bench training anyway. the over/under on compromising my snatch no longer worth it. I'm really excited to see how it works for you leading up to the comp. Would also like to do smolov some time in the not-too-distant future, so maybe we can run it together
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=45
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  30. #780
    Back at square one wakechica's Avatar
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    Sunny day today and temperature bearable (lovely in the sun) so went for a 2hr v.brisk walk/run with some good hills. 711 cals burnt. Nice to get outside and be warm (sweating!) for a change.

    Calfs hurt a lot from yesterday and hurt even more now (oh well)
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