The Miseducation of Jimbo Slice

Hanley

Red Cortina wrote: »

Here is your in the well thread....

http://www.boards.ie/vbulletin/showthread.php?t=2055468310

Hero!!!
:D

Hanley

<<And my friends are holding me back...>>

Foam Roll and Hip Mobility

Hang Power Cleans - wrist says no

Squat - Smolov, Week 1, Day 2:
50kg 2x3
80kg x3
110kg x3
*belt*
140kg x1
162kg 5x7

A1: Barbell Curls 35kg 10x10
A2: Skull Crushers 35kg 10x10

Very solid on the squats today. Weird. Was expecting it to be rougher. They weren't the prettiest, but I'm slowly but surely puling my form back together. My legs were a bit jelly-ish today when I got home. I'm expecting some DOMS tomorrow....

The superset was cool. Pumpification.

Also - 100g sunflower seeds + bag of peanut m&ms = 850kcals of win for ¢1.85. NYOM.

kevpants

Hope I get a slingshot with my lifts after I ease up on the fat loss like you've had. You're giving me hope! Benched tonight, holy god the drop-off there is immense. Being completely bereft of glycogen made it worse. 130kg felt exactly like 145kg did 2 weeks ago!

Hanley

kevpants wrote: »

Hope I get a slingshot with my lifts after I ease up on the fat loss like you've had. You're giving me hope! Benched tonight, holy god the drop-off there is immense. Being completely bereft of glycogen made it worse. 130kg felt exactly like 145kg did 2 weeks ago!

How's your squat?

And how much have you lost?!

d'Oracle

Red Cortina wrote: »

http://www.boards.ie/vbulletin/showthread.php?t=2055468310

Just reading this Hanley.

There is a post where you are asked for exercises which you think are underused or something.

Most of the exercises you suggested involves bending over and sticking your ass up.
Just sayin, no judgement.....

Hanley

d'Oracle wrote: »

Just reading this Hanley.

There is a post where you are asked for exercises which you think are underused or something.

Most of the exercises you suggested involves bending over and sticking your ass up.
Just sayin, no judgement.....

Yeah I've changed my mind on that. It's all about the anterior chain now.

kevpants

Hanley wrote: »

How's your squat?

And how much have you lost?!

Lost 8lbs in a week. Obviously at least half of that is water but at least I'm smaller.

Squat's ok. I was pretty messed up on my 3rd day of ketosis and that's the day I decided to do a heavy squat. Hit 220kg for 3 handy singles without pushing things. If I can still manage 220kg at the end of a month of this I'll be over the moon. Hopefully my body will just adapt and retain as much strength as possible if I don't let up on the strength training. Of course I ahve no scientific basis for this whatsoever.

Hanley

<<I've got the magic...>>

Foam Roll & Hip Mobility

Squats - Smolov, Week 1, Day 3:
60kg 2x3
100kg x3
140kg x1
*belt*
172.5kg 7x5

Rack Pull from below knees:
60kg x3
100kg x3
140kg x1
*belt*
180kg x1
210kg x1
240kg x3

Glute and quad stretches

Not a whole lot to report. No DOMS or hip pain at any point yet. My kcals are up relatively high now and will start tracking them on Monday so that probably explains it.

Squats were all solid. No real dramz at all.

Rack Pulls were solid enough. Didn't wanna push for the hard reps because I've 182 10x3 to day with tomorrow. Will pull a heavy 1-3 from a deficit next week and then 230 x3 off the floor the week after before CFT.

Hanley

<<bounce, b-b-b-b-bounce...>>

Foam Roll and Hip Mobility

Squats - Smolov, Week 1, Day 4:
60kg 2x5
100kg x3
140kg x2
160kg x1
*belt*
182kg 10x3

Double OH Barbell holds w/ thicker bar:
60kg x15 count
100kg x15 count
140kg x15 count
160kg x30 count - PR
152kg x20 count
142kg x30 count

Shoot me in the face that was the most boring thing ever. Reps were alright like. Slowish or whatever for some, the last set was the best cos I just put the effort in to get it done.

Grip continues to climb

Hanley

<<Sydney Sydney...>>

Foam Roll and Hib Mobility

Squats - Smolov, Week 2, Day 1:
60kg 2x5
100kg x3
140kg x1
*belt*
162kg 4x9

A1: Strict Press
50kg 5x10
45kg 5x10

A2: Chins
bodyweight +5kg 7x10
bodyweight 3x10

F*ck my life. Dead.

The squats weren't too bad. 167kg 4x9 next week will be fine.

The 10x10 was ruddy miserable. Still feel like I'mma vom about 45 minutes later.

Had to drop back mid way thru the pressing, but in fairness it was a 25% jump on last week so no surprise. Even 45kg is a 12.5% jump. I'll try 50 10x10 next week. Or maybe go to 55kg for 3-4 sets and drop back 5kg for a few, and 5kg for a few more.

Chins were a bit of a killer. +5kg 10x10 next week would be nice. I'm up about 2kg since last week I'd say, so in reality I added 7.5kg to the load, but whatever, I'm not gonna sweat small details like 2kg of bodyweight.

If I survive 172kg 5x7 on Thursday I reckon I'm on my way to finish Smolov. Still no DOMS tho... very, very worried about that.

d'Oracle

Sorry Hanley, whats with this 10x10 malarky?

Hanley

d'Oracle wrote: »

Sorry Hanley, whats with this 10x10 malarky?

GVT!

I wanna get muscles. Plus I'm focusing on my squat during Smolov and just doing it to see what sorta results I get.

d'Oracle

Hanley wrote: »

GVT!

Government?

Taking the pain for all of us?

Edit: German Volume Training. Right.

Hanley

d'Oracle wrote: »

Government?

Taking the pain for all of us?

Edit: German Volume Training. Right.

I'm a good guy.

German Volume Training - it's one of Poliquin's babies.

It's basically opposing muscle groups supersetted on a 10x10 basis. I've paired shoulders and lats, and, bis and tris. I'm not doing chest work cos my pec's in bits. And I'm deadlifting, and doing grip work on the other two days of smolov. Look at my last week of training and you'll get a feel for it.

d'Oracle

You are demented, I mean that in a good way.

Is there a good way?

Hanley

d'Oracle wrote: »

You are demented, I mean that in a good way.

Is there a good way?

Mneh... I might just be stupid doing it. Guess I won't know for another few weeks anyway. Can't see it hurting me anyway and once my squat and DL goes up this cycle, I don't really mind too much. I never do high reps and high volume for the exercises I'm doing, so there should be some increase somewhere. I hope. And if there isn't, all the creatine I'm taking will make me looked more jacked and swole.

Hanley

<<Let me put some more vocab in your IV...>>

Foam Roll and Hip Mobility

Squats - Smolov, Week 2, Day 2 - the mid way point:
60kg 2x5
100kg x3
140kg x1
*belt*
172kg 5x7

A1: Barbell Curls 40kg 10x10
A2: Skull Crushers 40kg 10x10

Happy out. First 3 sets were easy. Lay down between the last 2 to let the pump outta my back. It was fairly severe. +5kg next week should be alright. Confident I can get thru the cycle now. Today's always the one I fear most. Week 3 is much more grim, but because it's the final slog, it's doable. You don't wanna be on the verge of death in week 2.

The pump was UNREAL after that 10x10. My arms were honestly about 19 inches and more vascular than I imagined possible. Really wish I saved that workout for Saturday.

Rycn

...beast...

Hanley

Rycn wrote: »

...beast...

O-beast maybe...

Hanley

<<We must unite...>>

Foam Roll and Mobility

Squats - Smolov, Week 2, Day 3:
60kg 2x5
100kg x3
130kg x2
160kg x1
*belt*
182kg 7x5

Deadlifts standing on 25kg plate (beltless):
60kg x3
100kg x3
142kg x3
182kg x3
192kg x1
202kg x1
212kg x1
222kg x1

Well, that was nice.

CRUSHED the squats. Absolutely murdered them. So so easy. Was really on form today. 187kg 7x5 next week will be no problem at all. My back was starting to get pumped on my last warm up and my hips are starting to ache, but it's all coming on much later than normal, so happy out.

Deficit pulls were sick too. Was only planning on going up to around 210kg but they were all so easy I had to go for another one. 232kg woulda gone today without any bother too but I'm conserving energy now since I'm on the final run in to the CFT.

Probably wait til Monday to do the 10x3 cos I'm going out tonight, but if I stay in, I'll do it tomorow with some grip work.

dartstothesea

Jealous of those squat numbers there, nice. Random question for you if you don't mind me asking; roughly how many calories you reckon you eat a day? Just in the interest of doing something BISHDI and all... :D

Hanley

dartstothesea wrote: »

Jealous of those squat numbers there, nice. Random question for you if you don't mind me asking; roughly how many calories you reckon you eat a day? Just in the interest of doing something BISHDI and all... :D

Cheers!! Not at PR levels for absolute weight, but volume wise I'm happy!

Calories, right now, 3,500-4,000 I'd say. Not tracking it that closely but eating at least 300g protein daily and whatever else I can get my hands on for the most part.

Transform

Hanley wrote: »

Cheers!! Not at PR levels for absolute weight, but volume wise I'm happy!

Calories, right now, 3,500-4,000 I'd say. Not tracking it that closely but eating at least 300g protein daily and whatever else I can get my hands on for the most part.

see you there for the crossfit total and if i lift more than you on the press i will have bragging rights for 2011 you know!

Hanley

Transform wrote: »

see you there for the crossfit total and if i lift more than you on the press i will have bragging rights for 2011 you know!

If I squat and deadlift (and don't count my press) more than your total - I'll take those bragging rights back k? :D:

Hanley

<<Step up today...>>

Foam Roll and Hip Mobility

Squats - Smolov, Week 2, Day 4:
60kg 2x3
100kg x3
140kg x1
172kg x1
*belt*
192kg 10x3 - baaaaahahahahaha TOO easy

Double Overhand Barbell Holds:
60kg x15 count
100kg x15 count
140kg x5 count
162kg x quick 30 count
152kg x not a hope
142kg x45 count

What a f*cking trip.... Those squats were really too easy. I laughed my way thru the sets. 90-120 second max rest on them. Gas. F*ck it I'll add 7.5kg to everything next week.

Grip work was alright. The holds were up on last week, not by a huge amount but I got thru. I'll go to 165kg next week.

TF Malahide Road did a good job tonight. It's actually so easy for me to get to and has way more plates than TF blanch. More bars too.

Kev M

Hanley wrote: »

<<Step up today...>>

Foam Roll and Hip Mobility

Squats - Smolov, Week 2, Day 4:
60kg 2x3
100kg x3
140kg x1
172kg x1
*belt*
192kg 10x3 - baaaaahahahahaha TOO easy

Double Overhand Barbell Holds:
60kg x15 count
100kg x15 count
140kg x5 count
162kg x quick 30 count
152kg x not a hope
142kg x45 count

What a f*cking trip.... Those squats were really too easy. I laughed my way thru the sets. 90-120 second max rest on them. Gas. F*ck it I'll add 7.5kg to everything next week.

Grip work was alright. The holds were up on last week, not by a huge amount but I got thru. I'll go to 165kg next week.

TF Malahide Road did a good job tonight. It's actually so easy for me to get to and has way more plates than TF blanch. More bars too.

Nice, looks like there's a really big squat in the making!
Was actually just talking about going out to TF malahide with a guy today for them exact reasons, change of scenery can be motivational in itself sometimes i think.

Hanley

Kev M wrote: »

Nice, looks like there's a really big squat in the making!
Was actually just talking about going out to TF malahide with a guy today for them exact reasons, change of scenery can be motivational in itself sometimes i think.

Thanks dude. I dunno what's gonna go down at CFT but I'd like to try 200/220/230. I would hope to have more in me, but it's not really the best atmosphere to be hitting huge numbers ya know? I'll follow onto Smolov intense and hopefully go around 2.5x bodyweight raw.

TF Malahide Road was quite nice. Quiet enough and quicker to get to for me than Blanch, but I assume that's cos of the snow!

Transform

Hanley wrote: »

If I squat and deadlift (and don't count my press) more than your total - I'll take those bragging rights back k? :D:

metcon on the day to even it out so

Hanley

Transform wrote: »

metcon on the day to even it out so

How is that evening it out!? You're just skewing toward your strengths and turning it into another Invitational...

I never got the chance to use max strength in isolation in any of the Invitationals I did, so I'm not giving it up here too!!

Hanley

<<Life's this game of inches...>>

Squats - Smolov, Week 3, Day 1:
60kg 2x5
100kg x3
140kg x1
*belt*
167.5kg 4x9

*30 minute break*

Squats - Smolov, Week 3, Day 2:
60kg x3
100kg x1
140kg x1
*belt*
177.5kg 5x7

F*ck you, mother nature.