The Official SFM Three-way Deathmatch AKA Tina and Jill Kick Roland's A**!!

[Victoria]

Way to go, guys. Workouts are looking great!!!

[Lost Dog]

Originally Posted by L'ilJ

SFM Workout #5 - 3x8s / 120s rest @ 10RM

A1 BB military press 60, 60, 60 (+5#) only got 6 reps on the last set

B2 Seated Row 100, 100, 100 (+10#)

Wow. Two 10% jumps!?!? *cough*sandbagger*cough* Good job!

[L'ilJ]

Originally Posted by Lost Dog

Wow. Two 10% jumps!?!? *cough*sandbagger*cough* Good job!

Well, the military press was really pushing it. The rows seemed easier so maybe I started too low. Who knows. Lots of these lifts I've never done before so you can say what you want.

[SpacecityPaula]

Love love love coming here and watching all the smackdown talk.

[Lost Dog]

Originally Posted by L'ilJ

Well, the military press was really pushing it. The rows seemed easier so maybe I started too low. Who knows. Lots of these lifts I've never done before so you can say what you want.

Thanks for the permission. I'll stop holding back.



Here's my 2nd 3x5 for SFM

All 3x5, 90s rest

A1: Good Morning, 165 (+5)
A2: DB Decline Bench, 75 (+5)

B1: Chinup, 185+40+5lbs belt (+5)
B2: Front Squat, 170 (+15)

Jump rope, 5 minutes (made it three without stopping!)

I was pleasantly surprised on the Decline Bench. I really need 72lbs, but that wasn't going to happen. I started at 75 and I was able to knock them all out. Cool. Up S___ creek, next time, probably.

The chins weren't grinders until very last rep of the very last set. Even that could've been worse.

With the front squats, I felt really strong on the warmup, so I threw on an extra 5. I could've done a bit more, I think. It was weird. The first 2 sets were harder, then the last set, I felt like I could have done another rep.

Getting better at rope jumping. This was with my weighted speed rope, too. I'm not as good with that one.

[L'ilJ]

Originally Posted by Lost Dog

Thanks for the permission. I'll stop holding back.



Here's my 2nd 3x5 for SFM

All 3x5, 90s rest

A1: Good Morning, 165 (+5)
A2: DB Decline Bench, 75 (+5)

B1: Chinup, 185+40+5lbs belt (+5)
B2: Front Squat, 170 (+15)

Jump rope, 5 minutes (made it three without stopping!)

I was pleasantly surprised on the Decline Bench. I really need 72lbs, but that wasn't going to happen. I started at 75 and I was able to knock them all out. Cool. Up S___ creek, next time, probably.

The chins weren't grinders until very last rep of the very last set. Even that could've been worse.

With the front squats, I felt really strong on the warmup, so I threw on an extra 5. I could've done a bit more, I think. It was weird. The first 2 sets were harder, then the last set, I felt like I could have done another rep.

Getting better at rope jumping. This was with my weighted speed rope, too. I'm not as good with that one.

Maybe next time you should keep the sandbagging accusations in your back pocket until you do YOUR workout. You made similar gains right? I would say nice work, but i'm supposed to trash talk in this log.

[tkinsley]

I'm baaaaaack bizznotches....


SFM day 4
3x5 @ 7RM

A1 Good mornings 105 (+5)
A2 Decline bench press 102 (+4)
B1 Chins (wt asst) 110 (+5)
B2 BB Front squats 105 (+5)

Jump rope, 5 mins

My notes:

1. I don't like good mornings. I just don't.
2. I just subtracted the weight that I was assisting from my body weight to get the chin weight.
3. Jumping rope sucked this morning
4. Looking for that 115 on the front squats... I'm gonna get it, too.
5. I ate and ate and ATE on that damned cruise. Friggin desserts.
I'm glad this isn't a weight loss challenge, because I'm now up like 3 lbs. Dammit.

[Lost Dog]

Welcome back.

Actually, the chins are up +8 You're doing better than you think...

I used to really hate good mornings. I always felt like my back was giving out. Somehow, my legs and ass give out first, now. So I'm much more confident on the GMs. I'm not sure what I did, specifically, to get the back in gear.

[Egham]

Welcome back! I agree with you on the Good Mornings.

[L'ilJ]

Hey Girl...welcome back! Nice numbers. I'm with you on the GMs. I think my hamstrings are too flexible so I never know how far forward to bend. I end up losing my balance if I lean forward too much. I definitely like to do these on the power rack. My lower back was pretty sore for a couple days after I did them too.

[gregl515]

You guys are way too nice to each other. Remember you this is a death match people!

[tkinsley]

Oooooh, so true Greg.

OK then:

I/O warmup, 3-4 warm up sets on all except GHR.

SFM day 5 3x8 @10 RM (increases in lbs, not percentages)

A1 Military BB press 71x8x3 (+3)
A2 Box squats 122x8x3 (+4)

B1 GHR BW +5x8x3 (+2.5)
B2 Seated pronated row 104x8,106x8x2 (+7)

Jump rope/box jumps x 6 mins

Oh, BTW Roland, I was waaaaaaaaaaaaaaaaaaaaaaaaaay off on the height of the box jumps. Apparently each riser is 2 inches, and the step is 4 inches. So--14 inch jumps. My bad.

Done.

Scared yet, bitches?

Notes:
1. Frigging feet were cramping to beat the band on the GHR today. OW.
2. Military presses were a complete bitch, but I will get 75# on the bar by next time
3. Box squats felt great, just right in re: toughness. I'm gonna try 130# next week, but may not be able to get eight for three sets.
4. Seated rows were pretty tough.
5. I suck at jumping. Oh, wait, we've established that one.
6. OK, there's no number 6. I just like lists with an even number of items.

[Lost Dog]

Originally Posted by tkinsley

Oh, BTW Roland, I was waaaaaaaaaaaaaaaaaaaaaaaaaay off on the height of the box jumps. Apparently each riser is 2 inches, and the step is 4 inches. So--14 inch jumps. My bad.

You are so close to being tossed out of this whole contest! So close!

Originally Posted by tkinsley

Scared yet, bitches?

Jill is. Shaking in those L'il boots.

[L'ilJ]

SFM Workout #6 3x3 @ 5RM

A1 Power Cleans 3x3x75 (+5)
A2 Neutral Grip Pullups 3x3xBW (+1 rep...last week I only did 2 reps per set)

B1 Floor presses 3x3x100 (+5)
B2 BB lunges (alt legs) 3x3x90 (+10)

15 minutes varying box jumps on the high box, low box and rope jumping. Basically one minute interval of each w/30 second breaks. At one point, I "missed" the high box and scraped the hell out of my leg. It looks pretty mean and badass though.

Oh, this workout was officially "notarized" by Tina! She's in town and we met and did this workout together. It was a total BLAST! She's a complete stud just as I suspected. You're SO in trouble Roland. We are gonna beat you!

My next three workouts will be the final workouts for this challenge. To keep it fair for all of us, I think we should "hold" our numbers to ourselves so the last person doing each workout doesn't have an unfair advantage. Do you think you can resist the urge to cheat LD? Can we trust you?

[tkinsley]

Originally Posted by L'ilJ

15 minutes varying box jumps on the high box, low box and rope jumping. Basically one minute interval of each w/30 second breaks. At one point, I "missed" the high box and scraped the hell out of my leg. It looks pretty mean and badass though.

Oh, this workout was officially "notarized" by Tina! She's in town and we met and did this workout together. It was a total BLAST! She's a complete stud just as I suspected. You're SO in trouble Roland. We are gonna beat you!

My next three workouts will be the final workouts for this challenge. To keep it fair for all of us, I think we should "hold" our numbers to ourselves so the last person doing each workout doesn't have an unfair advantage. Do you think you can resist the urge to cheat LD? Can we trust you?

Jill is the shizzle.... just awesome! I almost hate to beat you and LD...
And I have proof that Jill was WIA (wounded in action) which I will upload after I get home to transfer my pics. Talk about a total stud!

My SFM workout #6 3x3 @5RM

A1 Power Cleans 75x3x2, 80x3 (+15 from last week, but was the wt I was supposed to start at, so I'll call it even)
A2 NG pullups BWx2x3 (+20, but only got 2 each set)

B1 Floor presses 105x3x3 (-20 WTF?!?!? Set up different, so will re-try after I get home on Sunday)
B2 Alternating lunges 95x3,100x3x2 (+10)

Box jumps/jump rope x 15 mins. I managed to jump on the 18" box for 5-6 reps then 12+ reps on the 12" box--alternated this with Jill's kickass speed rope.

Awesome workout! I really enjoyed it. I'll hold off on posting the numbers for the next three as well--should we just taunt each other here in a vague manner until everyone's done?