The Miseducation of Jimbo Slice

Hanley

<<Kick out the epic..>>

Warm up
-am sure I did something, caffeine was involved, so was foam rolling and talking to myself

Strength

Squat:
60kg x5
100kg x5
140kg x1
170kg 3x5

Bench:
60kg x5
90kg x5
112.5kg x3
*found ball*
112.5kg x4
*found second ball, now have pair*
112.5kg x5

Fat bar row:
50kg x48-21-15rp

Band pull aparts:
3 ways x20

https://www.youtube.com/watch?v=_p6oUX78XGo

Jesus. CNSless. Up since 5.30am, coaching all day, timed an immense caffeine peak and digestion of 1lb of chicken to perfection to fuel the workout. The drop hit just after my first set of benches.

Feel like a black of hole of emptiness right now. So wiped.

Squats were crazy solid. Honestly cannot believe it. Still not even a risk of missing a rep. Onwards towards 175 and 180 3x5. Still under 90kg so mega confused but'll take it. Could potentially end up strongest lb for lb ever soon.

Benching was weird. Got better as it went on. Somehow added 24 reps to the rest pause set of rows. Dunno where that came from. Grip's coming up. Busted out a set of 12 dead hang chins on the 60mm fat grip pull up bar today and then just hung there for a while confused.

Thank god I don't have to train again until monday. Will have repped 2x bodyweight before the week is out.

Lago

Haha loved the "that was too easy" at the end while your squatting with two of yourself on your back.

What exactly are the Band pull aparts? Is it just a way of warming down or an actually exercise?

Also is that a home gym or are you working out of a clubs gym?

Hanley

Lago wrote: »

Haha loved the "that was too easy" at the end while your squatting with two of yourself on your back.

What exactly are the Band pull aparts? Is it just a way of warming down or an actually exercise?

Also is that a home gym or are you working out of a clubs gym?

1) Hahah it's not quite 2 of me - but it WAS surprisingly easy. My body's not in great shape after it now tho so it was obviously more challenging than I gave it credit for.

2) Band pull aparts - scap retraction/surpression exercise, will video for you and post

3) Tis my own gym, Revolution Fitness. Can't link to it on here as it's against rules, but you'll get it on facebook.com/RevolutionFitnessIreland

the drifter

or click the very large icon in his signature...

Hanley

<<it's my fault...>>

Warm up
-lol

Strength

Squats:
60kg 2x5
100kg x5
140kg x1
175kg 3x5

SET 3:

https://www.youtube.com/watch?v=nOtYdVYU4eU

This session has just been pure hanging over me. I knew I'd have to do it on my own. I knew I'd be tired tackling it. I knew I wasn't up for it. And I knew it had to get done.

Skipped out on Monday because I was FUBAR'd, had to clean the gym yesterday so could train, RevFit had an electrician in all day between classes today so couldn't train - which meant training at 10pm tonight.

So I've been up since 5.30am, coached for 6 hours during the day, spent a lot of it writing programs, cleaning the gym (again...) because building work creates dust, and got ready for this session by being on my feet from 5pm straight thru to 10pm without a break. NOT a good way to prep. Thank got the pig arrived at 9.45pm with a can of monster.

Got thru it, it wasn't pretty. I coulda said that already. I'm so tired. I think my brain's broken. Hip hurts a lot on the right. Left TFL is tight. Tekkers was all over the place. Session was 31 reps in total. I'm a f*cking pussy. Emo emo emo.

...Friday'll be interesting.

oq4v3ht0u76kf2

Pic of you post-squatting is my new definition of what someone being in an absolute jocker looks like.

Hanley

Nikolas Raspy Pool wrote: »

Pic of you post-squatting is my new definition of what someone being in an absolute jocker looks like.

Yeahhh that was actually after set 1...

Hanley

<<we can go hard...>>

Warm Up
All the foam rolling and hip mobility.

Strength

Fifth deadlift since January 2011:
60kg 2x5
100kg x3
140kg x3
160kg x1
180kg x1
200kg x1
210kg x1

https://www.youtube.com/watch?v=Vk4DAVp7kLI

Speed (hahaha) pulls:
100kg 6x3

A1) Ring Dips: bodyweight 3x8
A2) 60mm chins: bodyweight 3x8

B1) Fat bar curls: 20kg 3x15
B2) Green band pushdowns 3x15

I've deadlifted 3x since January 2011. 3 of those sessions have been max singles, just to see where my DL was. Conclusion based off today - no f*cking hamstrings.

Trying to figure out how to set up my training now - I've felt like crap the past week and a bit. Nutrition has been poor, as has sleep. Running a gym just got busy yo.

Things'll settle back down next week, I hope. Will save 180k 3x5 squats until next week when I'm hopefully feeling better!!

Time for Smolov>GVT>Smolov soon!

benchppress

Is that video allowed on boards?

Hanley

benchppress wrote: »

Is that video allowed on boards?

Are you asking me if a video I've posted in my log is allowed?if it wasn't allowed, why would I post it? What do you think is wrong with it?

Paudee

Dynamic Warm Ups are where it's at..

https://www.youtube.com/watch?v=-U3OLXd5lh4

/they see me trollin'

I'm gonna regret that in a few months

Hanley

Paudee wrote: »

Dynamic Warm Ups are where it's at..

https://www.youtube.com/watch?v=-U3OLXd5lh4

/they see me trollin'

I'm gonna regret that in a few months

YouTube doesn't say how heavy?

Paudee

Hanley wrote: »

YouTube doesn't say how heavy?

210.25kg

Program said "curlz" so i bent my arms a bit.

Hanley

Paudee wrote: »

210.25kg

Program said "curlz" so i bent my arms a bit.

Must take an electronic scales down to the gym tomorrow and weigh my collars...

Hanley

<<It's my fault...>>

Warm up:
-rolled lots
-did lots of hip stuff
-did band pull aparts

Strength

Squats:
60kg x5
100kg x5
140kg x1
180kg x5, x3, x5

Kettlebell swings:
24kg KB 30s on/30s off x10

SET 1

https://www.youtube.com/watch?v=MV8ZKAn5oJA

SET 2

https://www.youtube.com/watch?v=TyNADxzt7OE

SET 3

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

Well that was an experience. Was thinking all day about it... 180kg is always when I think squats start to get serious, and find it very hard to take anything less as serious.

Went thru the warm ups easy enough, right hip was stiff, left TFL was achy. Was going to take 160kg x1 and decided to just say **** it and jump to 180kg. First set was pretty decent, not STRONG, but strong...

Second set, just went in too relaxed, bitched out half way thru and was really p!ssed off with myself. Stripped the bar down to 140kg to "punish" myself with reps, sat down to get ready, then something clicked. Why bother "punishing" myself by wimping out because I was afraid to miss 180kg a second time.

Sacked up, went for it, and well the video shows the result. Definitely my proudest set since the 240kg I did in CFI in December 2010. Desperately needed to confirm to myself that I still had the mental strength to fight thru tough sets, and I think I've assured myself it's not something to worry about now.

Some sneaky KB swings for hamstrings and glute volume after, back to train tonight with Kevpants to do some upper body accessory work and gunzz later.

benchppress

Great to see you close to your best mr Hanley keep up the good work. Keep going at this rate and you'll be close to wrestling your crown of Ireland's number one strength athlete Internet personality from Clarence

ferike1

Love the Wooo at the end.

Also good choon - my friends over youuuuuuu

Hanley

<<dum dum di dum di dum dum...>>

Warm up
some reps with the bar

Strength

Bench:
60kg 2x5
80kg x3
100kg x3
115kg 4x3, 1x5

Fat bar row:
60kg x26-14-10

A1) Fat bar band resisted curls w/ 10kg x12, 12, 10, 8, 6
A2) Fat grip dumbbell extensions w/ 10kg DBs x12, 12, 10, 8, 6

Then some new HMST variations and dynamic movements.

Happy with the bench, really concentrated on setting up and rowing in. Rows are up too, and the pump for the super set at the end was outrageous.

Split work day, split training, good craic.

Then Kev pulled 250kg x2, the bastard.

Hanley

<<being a dickhead's cool...>>

Warm up - 3 rounds:
-hurdle steps side to side, and forwards and back
-lots of band pull aparts
-some lateral lunges

Strength:

Bench:
60kg x5
80kg x3
100kg x3
117.5kg 4x3, 1x5

Inverted ring row:
23-10-8rp

Stiff leg fat bar deadlifts:
80kg x10, 8, 6

A1) Fat grip dumbbell curls w/ 10kg 3x12
A2) Fat grip dumbbell extensions w/ 10kg 3x12

3 sets of 2 way band pull aparts

BENCH SET 1:

https://www.youtube.com/watch?v=sBhJw83uaDQ

INVERTED ROWS:

https://www.youtube.com/watch?v=fydOv__J20Y

Good training today. Think I've settled into a new training structure now, just need to finalise my squat day and all is good.

Benching was rock solid. A few reps outta position, most spot on and smashed. The x5 at the end was important to me because I know I can do 120 x5 now, which is where I rate my bench as "ok".

Rows were surprisingly solid. Semi false gripped them to take as much bicep and forearm out as possible, was definitely scap retraction that failed which is what I was going for. A strong grip makes everything better.

Stiff leg fat grip DLs were half there for grip, half for hamstrings. I'm quite tender still, so didn't want to push weight too hard. Figured the grip would be a nice self limiter.

Curls and extensions at the end were totally awesome brah.

Hanley

Hanley wrote: »

Some more complexes for me to play with... from; http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

1) 6-5-4-3-2-1 w/ 90 seconds between rounds
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

2) 5 rounds - 90 seconds between rounds
Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side

3) 3-5 rounds w/ dumbbells - 60 seconds between rounds
Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps

4) 6 reps of each - for time
Deadlift
Hang Clean
Front Squat
Hang Snatch
Overhead Squat
Front Press
Bentover Row
Romanian Deadlift



I've no idea why I subject myself to this.

Note to self.

Hanley

<<all about tonight...>>

Warm up
-walking soldiers, quad walk, hammie walk
-band pull aparts

Strength

Deadlift:
60kg 2x5
100kg 2x3
140kg x3
160kg x2
180kg x1
200kg x1
210kg x1
220kg x1
190kg x3
160kg x5

Speed Pulls:
120kg 6x3

A1) Ring dips 3x10
A2) 60mm chins 3x10

https://www.youtube.com/watch?v=uSUSG7eeGIU

Bit of a bender motivationless session. Up since 5.30am, coached, spent 4 hours in a classroom at a CPR/AED course, went to train, complain about it now on boards, eat and then train again.

Deadlifts were actually pretty easy. So much better today. The 220 was better than the 210. May have gone up to 230. 100% was not arsed tho. Will try deadlift again on Tuesday, have to squat monday and then bench on one of the days too as off to Orlando Wednesday morning.

Speed pulls were ok. Got lazy and just pulled some rather than getting them with good form and technique.

Chins and dips were easy.

Wah.

Frank Bullitt

The bumper plates look like its a 350kg lift!

Love them plates.

Hanley

<<Never seen a girl like you before....>>

Warm up
-rolling, hip stuff, wall slides, nervous poop

Strength

Squat:
60kg 2x5
100kg x3
140kg x2
160kg x1
185kg x5

Bench:
60kg 2x3
80kg x3
100kg x3
120kg x5

Cool down:
-clean the gym

SQUAT

https://www.youtube.com/watch?v=mbAmJcMHi7w

BENCH

https://www.youtube.com/watch?v=_3KBFiqptco

Glad I bullied myself into training... The squats were a lot more manageable than I expected. I'll have to go get 190kg x5 now next week.

Benching was nice. A bit crappy tekkers wise but whatever.

Off to Orlando on Wednesday, have a TON to do today and tomorrow, hence the significantly decreased training volume. Saving some energy for later in the week for when I get to train with James Fitzgerald (aka OPT), Brett Jones (the dude behind Convict Conditioning) and Dave Whitley (master RKC). Excited.

Was 91.4kg after training, so probably 90ish kg morning weight still.

Hanley

<<Never seen a girl like you before....>>

Warm up
-rolling, hip stuff, wall slides, nervous poop

Strength

Squat:
60kg 2x5
100kg x3
140kg x2
160kg x1
185kg x5

Bench:
60kg 2x3
80kg x3
100kg x3
120kg x5

Cool down:
-clean the gym

SQUAT

https://www.youtube.com/watch?v=mbAmJcMHi7w

BENCH

https://www.youtube.com/watch?v=_3KBFiqptco

Glad I bullied myself into training... The squats were a lot more manageable than I expected. I'll have to go get 190kg x5 now next week.

Benching was nice. A bit crappy tekkers wise but whatever.

Off to Orlando on Wednesday, have a TON to do today and tomorrow, hence the significantly decreased training volume. Saving some energy for later in the week for when I get to train with James Fitzgerald (aka OPT), Brett Jones (the dude behind Convict Conditioning) and Dave Whitley (master RKC). Excited.

Was 91.4kg after training, so probably 90ish kg morning weight still.

squod

Them row yokes with the rings look to be the job. Making rings sometime this week. Have so far....

• pullup bar ✔
• Cheapy rope ✔
• Cheapy carabiners ✔
• some kind of rings someone threw out ✔

Must also look out for those yokes you'd see on the TRX sets. Rachet straps I think they're called.

blah88

Did you steal Nate Green's Facebook status?

Hanley

blah88 wrote: »

Did you steal Nate Green's Facebook status?

Yup!! Wonder who he stole it off first tho...

Hanley

<<You don't know...>>

Morning workout with James "OPT" Fitzgerald

Was at a sesh with OPT this morning (it's still only 8.45am here and I've eaten, showered, trained and played about online...). Ran thru some basic movement warm ups, all the major joints and junctions in the body, then some bodyweight stuff, then we did a workout...

Starting @ 90 seconds between rounds, descending to minus 5 seconds on each successive round
-24kg KB swings x6
-Burpees x5
-Shuttle run x4

....no idea how far in I got but I know I timed out with one person left outta a start group of 20+ so did alright!!

Great workout. Now onto the rest of the day

Hanley

<<You don't know...>>

Morning workout with James "OPT" Fitzgerald

Was at a sesh with OPT this morning (it's still only 8.45am here and I've eaten, showered, trained and played about online...). Ran thru some basic movement warm ups, all the major joints and junctions in the body, then some bodyweight stuff, then we did a workout...

Starting @ 90 seconds between rounds, descending to minus 5 seconds on each successive round
-24kg KB swings x6
-Burpees x5
-Shuttle run x4

....no idea how far in I got but I know I timed out with one person left outta a start group of 20+ so did alright!!

Great workout. Now onto the rest of the day

Hanley

<<So let's not even try...>>

"Hanging out" with Brett Jones
-ran thru a ton of mobilisations including an awesome throacic/ankle/hip series which I'm going to video now and stick up
-looked at some single leg squat variations (feet together squat, quadruped and biped squats were you pull yourself into position with your hip flexors, and squats lying on your back where you "pull" your knees to your chest)
-did hollow work with "floor pull ups" (you drag the bar down to your chest like a pull up, activating your abs and holding the hollow
-bear crawls, crab walks and a heavy emphasis on the importance of finishing workouts with hip extension work

...which is something I'm definitely going to rob going forwards.